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

[BendtheBar]

107.5x1 - Shocked by the ease with which I pressed this. Next heavy bench is 2 weeks from now, hope it is as comfortable then. If it is, I will go for 110kg afterwards to see if it is a viable baseline.

Very good sign. 110 will be yours.

Box Squat
60x5
80x5
90x5
100x5
Hmmmm... The lowest the bench goes still leaves me 4 or so inches above parallel. I pause at the bottom before doing the rep as powerfully as possible.
Is it worth continuing with this as depth is not being hit or should I use Anderson squats instead?
To be honest, I may use Andersons on squat day 3 anyway.

Either exercise is ok. A slightly higher box squat will require some explosiveness and a bit more hamstring, hips, etc.

The only caution I have with Andersons is that for some it can he hard to find a groove. I would try them and see what you think.

[Kuytrider]

Originally Posted by tank

great work kuyt. yes, i think more often a few days off brings surprising strength rather than surprising loss of strength.

Originally Posted by mab54

Great job kuyt on pressing!

Also I highly recommend anderson squats, I feel like they have really helped with my sticking points on squats.

The extra rest should help you can back much stronger to smash more weights!

Originally Posted by markievicz

good pressing Kuyt - enjoy thefew days break and the concert!

Originally Posted by JordanK91

Nice benching kuyt - go get that 110 in 2 weeks!

Enjoy your rest

Originally Posted by Spartigus

Nice pressing!!! You earned the days off to recover

Originally Posted by J_Byrd

Nice work on the bench! I dont know if there is a lot of benefit from having a box that high. I would switch them for the Anderson squats. Just my .02 cents

Originally Posted by BendtheBar

Very good sign. 110 will be yours.



Either exercise is ok. A slightly higher box squat will require some explosiveness and a bit more hamstring, hips, etc.

The only caution I have with Andersons is that for some it can he hard to find a groove. I would try them and see what you think.

Thanks a lot lads
I'm giving Anderson's a shot tomorrow.

Thursday 23 February
I am pissed off at myself. I easily pulled 170kg deadlift but the bar literally slid out of my hands near lockout. Grip not tight or strong enough. I'm going to do static holds and use those York grippers I have. Any other grip suggestions are welcome. Probably won't try 170 again for 3-4 weeks. 3 failures at 170 now, 4 if you count my aborted second attempt today.


10 minute jog @ 5.3 mph

Deadlift
bar warm up
80x3
100x2
120x1
140x1 - felt like a feather
160x1 - Slight grip issues
170x0 - see above diatribe
170x0 - hastily threw on gloves but barely got bar off ground knowing that they did nothing for my grip.

140x3 - Felt an awful lot heavier than in the warm up

May just stick with singles for deadlift

Pendlay Rows
65kg: 3 x 5

One Arm rows
42.5kg: 3 x 5
Tried wraps here. Utterly useless. Managed 5 reps a set without grip assistance but it was hard. The weight itself was fine.

[BendtheBar]

Have any cheap straps at the gym you can borrow?

Is this double overhand grip?

[Kuytrider]

Originally Posted by BendtheBar

Have any cheap straps at the gym you can borrow?

Is this double overhand grip?

Nope. Tragically, this is alternative grip. I'd struggle to lift 120kg with double overhand. Straps are useless for me, they just make the bar thicker and harder to hold.

[BendtheBar]

Originally Posted by Kuytrider

Nope. Tragically, this is alternative grip. I'd struggle to lift 120kg with double overhand. Straps are useless for me, they just make the bar thicker and harder to hold.

I didn't think you were using a double overhand.

I would definitely spend some time doing static holds a couple times each week. Certainly can't hurt.

[tank]

don't get discouraged kuyt! static holds are what i would recommend also. pullups/chinups help with grip, too, in my opinion.

[JordanK91]

I tried heavy barbell shrugs to get used to having that kinda weight in my hands, I found that it helped my grip too

keep at it though, sounds like your very close to getting it!

[Fazc]

Originally Posted by Kuytrider

I easily pulled 170kg deadlift but the bar literally slid out of my hands near lockout. Grip not tight or strong enough.

A stronger upper back will help here as well.

[Pull14]

Some fine work either way, Kuyt.

I too have pretty poor grip strength, that or just tiny hands. Hex dumbbells holds have worked well for me as have chins/pull ups with a towel around the bar.

Things that will help immediatly: chalk, hook grip, straps (only on heaviest attempts). If grip is made more difficult with straps, I would venture to say your not using them correctly.

Keep up the good work.

[JTurner]

Strong bench session, 107.5 feeling light is a good sign. Shame about the deads but you'll get it once the grip is sorted.

Static holds have helped me quite a bit at the end of deadlift sessions. I have used hook grip up to 200kg too but that takes some getting used too. I agree with Pull though on the possibility of not using them correctly. If they're just making the bar fatter and not improving grip it sounds like you're wrapping them over the bar rather than under and opposing your grip.