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Keosawa
Kyle Keough
Age: 27
Height: 5'4"
Weight Class: 148 lbs.
Hello, and welcome to the new log, the unabashedly direct "Keosawa's Powerlifting Log." As you might have guessed, I train for powerlifting. If you have any questions regarding my training, feel free to ask. Here are a few PRs:
Squat: 524 (February 2014)
Paused Bench Press: 319 (February 2014)
Deadlift: 600 (July 2013)
Lifetime Big Three Total: 1443
COMPETITION HISTORY:
Here are my meet results since I started competing in 2009:
148 lbs. Junior, New England Raw Powerlifting Championships, June 2009 (weighed 146)
Squat: 285, 300, 310
Bench Press: 275 (F), 275 (F), 275 (F)
Deadlift: None
Total: Bombed out
151-175 lbs., U. Iowa Intramural Bench Press Championships, May 2010 (weighed 170)
Bench Press: 260, 280, 300
165 lbs. Open, NASA Iowa Regionals, October 2010 (weighed 159.5)
Squat: 358, 402, 419
Bench Press: 248, 276, 287
Deadlift: 465, 523, 551 (F)
Total: 1229 (Ranked #42, U.S., at 165 lbs.)
148 lbs. Open, NASA Iowa States, April 2011 (weighed 147)
Squat: 358, 386, 402 (F)
Bench Press: 248, 276, 298 (F)
Deadlift: 480, 540, 551 (F)
Total: 1201 (Ranked #8, U.S., at 148 lbs. First Elite total.)
148 lbs. Open, NASA Grand Nationals, July 2011 (weighed 147.5)
Squat: 364, 402, 424 (F)
Bench Press: 258, 282, 292 (F)
Deadlift: 496, 546, 562 (F)
Total: 1229 (Ranked #6, U.S., at 148 lbs.)
148 lbs. Open, NASA Iowa Regionals, October 2011 (weighed 148)
Squat: 386, 413 (F), 413
Bench Press: 265, 287, 304 (F)
Deadlift: 507, 551, 573 (F)
Total: 1251 (Ranked #5, U.S., at 148 lbs.)
148 lbs. Open, NASA Iowa States, April 2012 (weighed 148)
Squat: 413, 446 (F), 446 (F)
Bench Press: 272, 292, 304 (F)
Deadlift: 523, 562, 573 (F)
Total: 1267 (Ranked #5, U.S., at 148 lbs.)
148 lbs. Open, NASA Grand Nationals, July 2012 (weighed 146.5)
Squat: 430, 457, 474, 490 (F)
Bench Press: 265, 286, 298 (F)
Deadlift: 523, 551, 568
Total: 1328 (Ranked #4, U.S., at 148 lbs. #2 squat, #3 deadlift. First nine times' bodyweight total.)
148 lbs., Open, NASA Iowa Regionals, October 2012 (weighed 148)
Squat: 446, 479, 501
Bench Press: 265, 286, 298
Deadlift: 535, 556, 573 (F)
Total: 1355 (Ranked #2, U.S., at 148 lbs. Tied for #1 squat (first-ever top ranking). 9.15 times' bodyweight.
148 lbs., Open, NASA Iowa States, April 2013 (weighed 146)
Squat: 446, 513 (F), X
Bench Press: 282, 303, 314 (F)
Deadlift: 518, 573, X
Total: 1322 (Ranked #1, U.S., at 148 lbs. #1 squat, T-#1 deadlift.)
148 lbs., Open, UPA Battle on the Mississippi, July 2013 (weighed 146.5)
Squat: 446, 496 (F), 496 (F)
Bench Press: 276, 303, 308
Deadlift: 518, 578, 600
Total: 1355 (Ranked #1, U.S., at 148 lbs.)
148 lbs., Open, UPA Power Weekend, November 2013 (weighed 147)
Squat: 479, 507 (F), 507
Bench Press: 297, 308 (F), 308 (F)
Deadlift: 573, 600 (F), 600 (F)
Total: 1377 (Ranked #2, U.S., at 148 lbs.)
148 lbs., Raw Unity Meet VII, February 2014 (weighed 148.5)
Squat: 451, 490, 524
Bench Press: 281, 303, 319
Deadlift: 529, 562, 584 (F)
Total: 1405 (Ranked #3, U.S., at 148 lbs.)
And I'm also the very proud owner of a 2011 JauntyPoint, as seen in the attached thumbnails.
KEOSAWA'S FAQ:
1. How long have you been training?
My training can be broken down into these periods:
1.) Aimless bro-lifting, 2006-2008.
2.) Aimless powerlifting training, 2008-2010.
3.) My poorly executed 5x5 phase, 2010-2011.
4.) My Westside/5/3/1 hybrid phase, 2011-2012.
5.) My high-volume phase, 2012-Present.
2. What is your current training program?
For the large part of my career, I've run my own programming. Currently, I'm running Smolov and Smolov Jr. with a ME/DE deadlift split. This will continue until late-April, when I will investigate possibly switching to Sheiko CMS.
3. What is your diet like?
Here are a few principles I keep with me:
1.) High-protein, moderate-fat, moderate/low-carbohydrate macro ratio. Usually, this will be about a 4:2:3 ratio (protein:fat:carbs). On an average day, I'm eating about 300g of protein, 75g of fat, and 150g of carbs. My calorie count will average out to about 2200-2400 per day.
2.) Little deviation from my regular diet. I generally try to eat the same foods every day, so that dietary manipulation is easy. Here is what I am currently eating every day:
Breakfast, 9am.
- One pint of Arctic Zero ice cream (150 cal; 14g of protein; 24g of carbs; 0g of fat)
- Four whole eggs (~360 cal; 32g of protein; 0g of carbs; 24g of fat)
- One tablespoon of imitation butter (~50 cal; 0g of protein; 0g of carbs; 6g of fat)
Lunch, 2pm.
- 14oz of chicken breast (~380 cal; 87.5g of protein; 0g of carbs; 3.5g of fat)
- One cup of brown rice (340 cal; 8g of protein; 72g of carbs; 3g of fat)
- One serving of red onion (~48 cal; 1g of protein; 11g of carbs; 0g of fat)
- One tablespoon of imitation butter (~50 cal; 0g of protein; 0g of carbs; 6g of fat)
Snack, 6pm.
One pint of Arctic Zero ice cream (150 cal; 14g of protein; 24g of carbs; 0g of fat)
Dinner, 9pm.
- 14oz of chicken breast (~380 cal; 87.5g of protein; 0g of carbs; 3.5g of fat)
- One serving of peppers (~46 cal; 1.5g of protein; 9g of carbs; 0.5g of fat)
- One serving of red onion (~48 cal; 1g of protein; 11g of carbs; 0g of fat)
- One serving of asparagus (~27 cal; 3g of protein; 5g of carbs; 0g of fat)
- One serving of carrots (~26 cal; .5g of protein; 6g of carbs; 0g of fat)
- One tablespoon of imitation butter (~50 cal; 0g of protein; 0g of carbs; 6g of fat)
Totals:
2105 calories. 250g of protein. 162g of carbs. 52.5g of fat.
3. A go-for-broke cheat meal is allowed once every week or so.
4. Why do you squat so narrow?
This will answer your question:
http://www.youtube.com/watch?v=mGcyyjHjTh4
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