Kuytrider's Training Log: Dipping my Rippetoe into powerlifting!

[Hunterace]

Great workout man! Building huge legs!!! Or toning them

[BendtheBar]

Squats
warm ups 20, 40, 60, 80
100kg: 6, 7, 6, 6, 5 = 30 reps which was the target.

Nice. Looks easy on paper. In the gym, not so much.

[big_swede]

Good looking rep work on the squat buddy!

[Kuytrider]

Originally Posted by Hunterace

Great workout man! Building huge legs!!! Or toning them

Thanks buddy!

Originally Posted by BendtheBar

Nice. Looks easy on paper. In the gym, not so much.

Thanks Steve.
No sir! repping squats is hard work, especially when you're hitting depth!

Originally Posted by big_swede

Good looking rep work on the squat buddy!

Thanks mate. I'm very much in the land of suck right now but eventually, I will hit mediocrity


Completed the 1 hour fitness class again yesterday. Not an easy task with sore legs from Sunday.

Cycle 1 Week 2 Chest Density
Tues 11 December
I was originally considering start bench at 75 and close grip at 65 but realised that I could make the weights below and I did.

Bench Press
warm ups 20, 40, 65, 75
85kg (187) 6, 5, 5, 4, 4, 4, 2 = 30 reps which is bang on target! Was feeling this at the end. Tough but possibly a rep PR. Most exercises I will be doing will probably be close to volume PRs.

Close Grip
75kg (165) 5, 5, 5, 4, 5, 4, 4 = 32 reps, 2 over target.
Was touching a bit low on chest I felt.

Weighted Dips
25kg (55) 5, 4, 3, 4, 3, 3, 2 = 24 reps. 6 off target. In hindsight, I should have started at 15kg as I don't think the reps here were deep enough. better to get high quality reps than halfsies. Triceps were done at this point so it was hard work.

Cosgrave Complex with 30kg
3 sets of 6 - forearms in pain from hanging onto the bar. Tired etc. Tough, tough stuff.

3 x 20 on ab exercises
3 x 30 second plank

exercise bike sprints: 15 secs x 6 with 15 seconds rest. The ancient bikes in the gym suck!

[markievicz]

Good work P.
Glad you went on the heavier side. This shows you are able for more than you realise.

Whats in that complex by the way?

[Kuytrider]

Originally Posted by markievicz

Good work P.
Glad you went on the heavier side. This shows you are able for more than you realise.

Whats in that complex by the way?

Thanks Mark.

Barely, only barely!

The complex is, in this order (6 reps of each):

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press/OHP
Back Squat
Good Morning

By the push press, my forearms are about to explode! It is extremely hard and a real, genuine 'finisher'.

[markievicz]

Originally Posted by Kuytrider

The complex is, in this order (6 reps of each):

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press/OHP
Back Squat
Good Morning

.

Nice, saved for an attempt sometime

[BendtheBar]

Originally Posted by Kuytrider

Thanks Mark.

Barely, only barely!

The complex is, in this order (6 reps of each):

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press/OHP
Back Squat
Good Morning

By the push press, my forearms are about to explode! It is extremely hard and a real, genuine 'finisher'.

That looks fun in an Imma gonna hurl sort of way

[Hunterace]

Great work! I won't be trying that ever!

[MikeM]

Yeah, I saved that one too! I will definitly give it a whirl for a few weeks one of these days.

Good stuff, Kuyt.