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

[BendtheBar]

Originally Posted by Kuytrider

Thanks BTB. I am actually taking your recommendation for 77's program with the squats. Instead of ramping up weight every single session, I will do the volume, heavy setup for squats only as it's 3 days a week. Does this go against the Rippetoe principle? It is the only change I want to make.

So rather than 100kg x 3 x 5 on session 1
102.5 x 3 x 5 on session 2
105 x 3 x 5 on session 3, I will do

60 x 1 x 5, 80 x 1 x 5, 100 x 3 x 5 session 1 (I would need warm up sets anyway)
60, 70, 80, 90, 102.5 x 5 session 2
62.5 x 1 x 5, 82.5 x 1 x 5, 102 x 3 x 5 session 3
62.5, 72.5, 82.5,92.5, 105 x 5 session 4

I can do 120kg x 5 with grave difficulty so I think the above would help. Everything else on Starting Strength is great.

Does it go against Rippetoe? Not really. I don't think Rippetoe would argue with any reasonable form of progression of squats.

You're squatting 3 days per week, correct?

[Kuytrider]

Originally Posted by BendtheBar

Does it go against Rippetoe? Not really. I don't think Rippetoe would argue with any reasonable form of progression of squats.

You're squatting 3 days per week, correct?

Yes, 3 days a week. I know that 100kg is a good starting point for 5 reps as 120kg x 5 is my best. But if I did the rapid fire progression, I calculated I could in theory be at 127.5 x 5 x 3 in 4 weeks. Now, this doesn't scare me, in fact, this is great but I think a more rounded and steady progression is in order. As I have a vacation in 4 weeks for a week, I should be at 112.5 x 5 x 3 and 115 x 5 x 1 respectively. When I return, I can begin from say 105-110.

Actually, when someone takes a week off, where do you recommend they start from in relation to where they left of, assuming they kept themselves in reasonable shape in that time? (i.e, not spending 7 days on the couch drinking beer and eating cake all day but exercising 4-5 days in that time via jogging and bodyweight exercises).

[BendtheBar]

Originally Posted by Kuytrider

Yes, 3 days a week. I know that 100kg is a good starting point for 5 reps as 120kg x 5 is my best. But if I did the rapid fire progression, I calculated I could in theory be at 127.5 x 5 x 3 in 4 weeks. Now, this doesn't scare me, in fact, this is great but I think a more rounded and steady progression is in order. As I have a vacation in 4 weeks for a week, I should be at 112.5 x 5 x 3 and 115 x 5 x 1 respectively. When I return, I can begin from say 105-110.

Actually, when someone takes a week off, where do you recommend they start from in relation to where they left of, assuming they kept themselves in reasonable shape in that time? (i.e, not spending 7 days on the couch drinking beer and eating cake all day but exercising 4-5 days in that time via jogging and bodyweight exercises).

A week off isn't much. I start where I left off. Your strength should be the same. I would repeat the previous week.

Also, with 3 days per week I think you are better served using Wednesday as light day, like this:

MONDAY - 60 x 1 x 5, 80 x 1 x 5, 100 x 3 x 5
WEDNESDAY - 80% of Monday
FRIDAY - 60, 70, 80, 90, 102.5 x 5

[Kuytrider]

Originally Posted by BendtheBar

A week off isn't much. I start where I left off. Your strength should be the same. I would repeat the previous week.

Also, with 3 days per week I think you are better served using Wednesday as light day, like this:

MONDAY - 60 x 1 x 5, 80 x 1 x 5, 100 x 3 x 5
WEDNESDAY - 80% of Monday
FRIDAY - 60, 70, 80, 90, 102.5 x 5

That makes more sense! Keeps my deadlifts in line with the squats too. Nice steady progress that could see a 10-15kg increase in both lifts by December if things go well. Thanks for the advice again and thanks to all who subbed!

[BendtheBar]

Originally Posted by Kuytrider

That makes more sense! Keeps my deadlifts in line with the squats too. Nice steady progress that could see a 10-15kg increase in both lifts by December if things go well. Thanks for the advice again and thanks to all who subbed!

No problem at all. I really like keeping Wednesday more a day for deadlifts anyway

Best of luck!

[Kuytrider]

Today is finally the day. Modified the program so that I have my deadlifts on the same day as light squat. So Day 1:
Squat: 3 x 5
Bench: 3 x 5
Rows: 3 x 5
Dips: 2 x 8
Chins: 2 x ?

Day 2:
Squats: 80% of Day 1 3 x 5
Deadlift: 1 x 5
Cleans: 3 x 3
Military Press (need to work on it instead of push press) 3 x 5
Weighted push ups: 2 x 12
Arm curls?: Not sure if I will but 2 x 8-12 if I do

Day 3:
Squat: 5x5 with ramping weights
Rows: As above
Bench: As above
All final sets will be 2.5kg above the 3 x 5 from Day 1
Weighted Dips: 2 x 8
Chins: 2 x ?

This will be the workout I use for the foreseeable future and hope it serves me well. Today's updates later. Thanks for your support

[Kuytrider]

Medical condition ensured my stomach feels crap for the day. Got sick this morning, before the workout and after. Been sick 30+ times prior to a workout over the years and it rarely affects my performance oddly enough!

Week 1: Day 1: Weights in KG
Squat: 60 x 5, 80 x 5, 100 x 5 x 3 sets: Looked at a Rippetoe video on squatting last night and slightly altered my stance and utilized my hips more. The result was a ridiculously easy squat. I expected it to be well within my range but I really focused on hip drive and it paid off. Probably be 18+ sessions before squat is near or at my PR level which gives me loads of time to work on form. When I get to 120 x 5, I want to destroy it.

Bench: 45 x 5, 60 x 5, 75 x 5 x 3: No foot drive in first 2 sets. 3rd set was better but overall, harder than it should have been. An extra 7.5kg would have proved problematic.

Row: 20 x 5, 40 x 5, 55 x 5 x 3: Felt real good. Knew the weight was light enough so form was the key. Used an underhand grip and the motion was smooth with a nice hold at the top of the movement instead of the usual rapid fire exercise I used to do.

Chins: Bodyweight: 7 & 6 reps: A 2 set total of 13 reps is a PR

Dips: Bodyweight: 2 x 8: Very easy and will add 5 kg to a belt on Sunday.

Abs: Decline sit up: 3 sets: 20, 15, 15
Rope pulldown: Notch 16 of 20 on the pulldown station: 3 sets: 20, 15, 15
Side Bends with 20kg dumbbells: 3 sets: 20, 15, 15

Trying to eat eggs with toasted brown bread, hope my stomach holds it down!

Overall: Good barring the bench.

[BendtheBar]

Great start Kuyt.

The result was a ridiculously easy squat.

That's got to be a huge confidence booster.

[Kuytrider]

Originally Posted by BendtheBar

Great start Kuyt.



That's got to be a huge confidence booster.

Thanks

It is! I think 12+ reps would have been well within my range today. I felt zero fatigue or strain after the 3 sets and actually rested less than I would normally expect. Maybe 90 seconds between sets. Obviously, this will increase as the weights ramps up. Will be early November when I get to PR level for squat and DL and I want to obliterate both! Gives me loads of time to perfect the technique.
Bench is a concern as always though.

[Kuytrider]

Well that jog was a bit rubbish! 15 minutes and got cramp despite the fact that I had eaten nothing in over 90 minutes beforehand. Didn't feel tired really, was just chugging along but decided to stop. Probably should have ran through it. Nevermind, the next 9 days will be 5 weight sessions and 4 cardios before a rest day on Sunday 11th. Also managed 2 x 25 reps push up. Looking forward to tomorrow.

Oh, diet is:

Meal 1: 4 eggs (2 of which are yolks) with 1 brown roll
Meal 2: 100g chicken/turkey with rice, use tuna if no meat
Meal 3: 2 scoops ON strawberry whey (occasionally have with milk, yoghurt, peanut butter and banana)
Meal 4: As above or else 100g chicken/beef/turkey
Meal 5: Dinner so anything from chicken/beef/turkey, potatoes/occasionally oven chips/rice/pasta
Meal 6: 100g cottage cheese and tin of tuna 130g