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

[BendtheBar]

Originally Posted by Kuytrider

He is strong and experienced but that doesn't always mean someone is right. On another note, I have never seen him or his training companions squat or deadlift but they are bloody strong. Just imagine how strong they would be if they did heavy compounds!

I run into quite a lot of that in the bodybuilding world. There are certain standard pieces of advice that get passed around and that's one of them. I understand the fear.

[mab54]

Wait wouldn't they want their obliques large and muscular?!?!

Also can't wait to see your progress with the 6 days a week, starting myself after my next meet.

How many imps do you know to make a statement like that?!?!

[MikeM]

Kuyt, you are killing it. Period. Enjoy your leave, you've earned it.

Ummm. 6 days a week. Are you sure? I love a challenge as much as the next guy, but that sounds brutal. Ease into it!

Good luck mate!

[Kuytrider]

Originally Posted by BendtheBar

I run into quite a lot of that in the bodybuilding world. There are certain standard pieces of advice that get passed around and that's one of them. I understand the fear.

It annoys me that so much misleading info gets pass around so readily.

Originally Posted by mab54

Wait wouldn't they want their obliques large and muscular?!?!

Also can't wait to see your progress with the 6 days a week, starting myself after my next meet.

How many imps do you know to make a statement like that?!?!

You're the only imp I know of and if they're all like you, they must be awesome

Originally Posted by MikeM

Kuyt, you are killing it. Period. Enjoy your leave, you've earned it.

Ummm. 6 days a week. Are you sure? I love a challenge as much as the next guy, but that sounds brutal. Ease into it!

Good luck mate!

Thanks mate!
I am sure Mike. If you want to get strong, you gotta work for it. I have 6 days that could be heavy singles but... I will drop the heavy singles on at least 2 a week and just do back off 5 trebles at 80%+ (and work on progression naturally). I will not have three heavy single days in a row either. Deloads are likely to be every few weeks I reckon.

[markievicz]

6 days a week , excellent!

get after it buddy. also i do weighted side bends all the time, and love them.

coming home fore a few days, enjoy it!

if your up in the big smoke give me a shout and we can get in a mab training session.

[Hazzard]

Sorry if you're repeating yourself mate, but what's your 6-day plan if you don't mind my asking?

[JordanK91]

Best of luck with the 6 day plan

Looking forward to seeing your progress

Smash it!

[Kuytrider]

Originally Posted by markievicz

6 days a week , excellent!

get after it buddy. also i do weighted side bends all the time, and love them.

coming home fore a few days, enjoy it!

if your up in the big smoke give me a shout and we can get in a mab training session.

Alas, I will be just here for the 2 days to see the concert and resting for the next big push

Originally Posted by Hazzard

Sorry if you're repeating yourself mate, but what's your 6-day plan if you don't mind my asking?

I posted it in the Increasing Strength thread. I'll send you a link mate

Originally Posted by JordanK91

Best of luck with the 6 day plan

Looking forward to seeing your progress

Smash it!

Thanks. I have to keep pace with hungry, motivated and strong fellas like yourself

Friday 17 February
900 club!!!!
Felt strong today for the first time after last weekend's flu and I was determined to make the most of it.

Bench
bar warm up
60x5
70x3
85x2
100x1
107.5x1 - This went up easily
112.5kgx1 PR
This was an epic rep because I was caught in the sticking point for a good 6-7 seconds (I am not exaggerating). Decided to go without a spotter for this very reason. I was just too determined to fail though. I feel that 107.5kg can be my default single.
90kg trebles x 5
Got better as I went along.

Power Cleans
50x4
60x3
70x1
82.5x1
87.5x1 - PR
Honestly feel there is more here. Making 82.5kg my default heavy single for now.
70kg trebles x 5 - No problem whatsoever

BTNP
Had to use smaller bar which I think is 10kg
50x5 - Was using momentum and I was go strict.
40x5x2 - Much better

Cardio
A whopping 0.5 miles at 6mph

[Kuytrider]

That's great advice Steve and Fazc as usual. And Steve, I never get bored when people talk about how to get stronger, even if I have heard it many times before, I will always try and listen again. As for the 10 singles, I've done it a few times and it is extremely brutal. Perhaps I should rethink that plan.

My plan was to do 5 sessions a week for a couple of weeks to bridge that gap from 4-6 sessions. Anyways, I am thinking of doing 6 sessions now as follows and yes, I am doing far more structure than chaos

* Denotes work up to heavy single followed by 3 doubles which will be 5 trebles beginning in and around the 80% mark then aim to progress week on week
** Denotes 3 sets of 5 reps with same weight. Again, I will aim to increase weight week on week. If all else fails, I will look to increase reps.

*** Denotes ramping 3x5
Additional bicep work may be added on pull days once or twice a week.

Saturday - Cleans*, RDLs**, Weighted Chins (Working from 3x3 to 3x5)

Sunday - Squats*, GM**, CGBP**

Monday - Rack Pull*, 1 arm row**, Dynamic Shrugs**

Tuesday- Bench*, Box Squat**, BTNP**

Thursday - Deadlifts*, Lat Pulldown**, Pendlay Row**

Friday - Rack Push Press*, Squat***, Weighted Dips**

Weighted ab work 3 times a week and any cardio will be fairly casual 5-10 minute jogs to cool down.

How often would I need to deload using the above do you think? I am planning a deload at the end of the month anyway because I am going to Ireland for a couple of days so it's the ideal time.

It isn't a major change from what I have been doing. The emphasis will always be on progression and working at 80%+ and I don't see that changing.

2-3 day a week I will not do the heavy single and do the 5 trebles only.

[mab54]

Great job on getting into the 900 club!

The routine looks pretty good, can't wait to see your progress.