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

[Pull14]

Great PR's in the squat and bench! Keep kicking arse bud.

[Kuytrider]

Originally Posted by markievicz

A solid session Kuyt
I'd say go heavier next week for 102.5 - but I am greedy like that!
Nice to see weighted dips in there too

Originally Posted by Hazzard

Solid session mate, good work.

Originally Posted by MikeM

Great job on the 300!, Oh, 137.5 as you refined types use.

Ignore the idiots! Was it JT that said smile and walk away? Great advice, don't let them drain energy from you or waste mental energy thinking about them.

Originally Posted by Fazc

Originally Posted by JTurner

Nice session, bench is looking strong.

Originally Posted by Pull14

Great PR's in the squat and bench! Keep kicking arse bud.

Thanks yet again guys.

Thursday 22 March
Deadlifts
80x5
110x3
130x1
150x1
170x1 - Felt awkward and had trouble locking out. Not really feeling it today

157.5 - 5 x singles - Some of these felt fine, others I had lockout trouble again. I kept rest periods in the 60-120 second range.

Pendlay Rows
60x5
82.5x3
82.5x3
82.5x3
82.5x3 - Felt off and not very good reps though this is technically a PR. Considering upping this to 2 x week with one session more about reps than weight. Are singles for Pendlay Rows pointless?
70x5 - A back off set with better form

Lat Pulldown
Pin 13 - 1 x 4- not good formwise
Pin 12 - 2 x 7

Speed Squats
72.5 x 2 x 10 - Some sets good, other so-so. I do enjoy trying to smash the bar up as fast as possible and any squat time is good time

Seated 1 arm DB curls
17.5kg: 3 x 7

Abs:
Decline crunch + 27.5 kg Dumbbell (2 x 8) supersetted with

Side raise 2 x 8 @ 27.5kg - Dumbbell is harder to crunch than a plate. Will use a 25kg dumbbell instead of a plate next week.

Thinking of adding 2 days of 5 x 10 @ 50% on main lifts for conditioning purposes but may wait until later on in the year.

[tank]

lots of great work kuyt. way to keep after it!

[markievicz]

You are really getting a lot into your workouts these days,

With Madcow program I am on now I Pendlay row twice a week and I love it!
Not sure about doing singles though-ill let the experts chime in here

[BendtheBar]

Thinking of adding 2 days of 5 x 10 @ 50% on main lifts for conditioning purposes but may wait until later on in the year.

Just be careful

Those days can be DOMS-fests.

[mab54]

As BtB said 5x10 can be a dom-fest, but they will get your conditioning up. By the last set it feels like an entire 20 reps set if your conditioning isn't the best.

[BigJosh]

Great back session. Congratulations on the row PR.
You may try treating one of your row sessions as a dynamic effort session. Maybe something like 3x8 at 65% with 1 minute rest intervals or something along those lines.
I've never done it to be honest, but I just want to through the idea out there.

[big_swede]

Getting stronger by the week! Good progress man, and i like the 5x10 idea, its brutal!

[Kuytrider]

Originally Posted by tank

lots of great work kuyt. way to keep after it!

Originally Posted by markievicz

You are really getting a lot into your workouts these days,

With Madcow program I am on now I Pendlay row twice a week and I love it!
Not sure about doing singles though-ill let the experts chime in here

Originally Posted by BendtheBar

Just be careful

Those days can be DOMS-fests.

Originally Posted by mab54

As BtB said 5x10 can be a dom-fest, but they will get your conditioning up. By the last set it feels like an entire 20 reps set if your conditioning isn't the best.

Originally Posted by BigJosh

Great back session. Congratulations on the row PR.
You may try treating one of your row sessions as a dynamic effort session. Maybe something like 3x8 at 65% with 1 minute rest intervals or something along those lines.
I've never done it to be honest, but I just want to through the idea out there.

Originally Posted by big_swede

Getting stronger by the week! Good progress man, and i like the 5x10 idea, its brutal!

Thanks guys. It's just an idea at this stage. Doing it in the near future would certainly mess up my strength gains. One step at a time.

Saturday 24 March
Clean & Press
50x5
65x3 - At this stage, it was clear my shoulder is not fully healed from last week. There is a pain on the front of the right shoulder which makes pressing from the chest painful. If it persist, dumbbell presses to the ears will be used as they were today (kinda).

Power cleans
80: 5 x singles - Lots of these were crap. Just didn't have it today. Perhaps not eating many carbs in the last 72 hours caught up with me. Who knows?

Push presses - Decided on some light sets.
60x 5 x 3

Dynamic Bench
62.5kg: 8 x 3 - May stick at this weight. Bar speed was so-so.

Close Grip Bench
75 x 5
75 x 5
75 x 4 - Not entirely sure how 'close', close grip is supposed to be. My hands are about 7-8 inches apart. Too wide?

Standing dumbbell presses:
15 x 10 x 4 sets
15 x 9
Christ I was humbled by 15kg Dumbbells, could barely reach lockout at the end. About 60 seconds between sets.

Rope Pulldown
Pin 20 (Max) 3 x 8

Edit: Also did Pavel's ladder for dead hang chins. Laughably bad but it was at the end of the session

1,2,3,1,2,2 D'oh!

[BendtheBar]

Now that you've had a few days for it to rest, does that seem more tendon related, or does it appear to me a muscle tear?