Keosawa's Powerlifting Log

[LitteringAnd]

I've been doing a ton of video recently.

And I've been watching them all, as I'm sure most others have too. Keep them coming.

 

[Keosawa]

Smolov Squat W1D1

Modified Agile 8

Squats
135x5
225x5
300x9
300x9
300x9
300x9

4" Deficit Deadlifts (w/ monster-minis, ~80 lbs. at top)
135x3
225x3
315x3
365x3
415x3
440x3 (big triple; 1RM is 480)

 

[Keosawa]

And I've been watching them all, as I'm sure most others have too. Keep them coming.

Well, I have a new one for you then!

 

[mdewey]

What about dead stop squats to help you coming out of the hole?

 

[Obscure Terror]

What's modified about your Agile 8?

 

[CRZA]

Good luck with smolov man. Fun to see you try that program

 

[Keosawa]

What about dead stop squats to help you coming out of the hole?

Personally, I'm not a fan. I think it's too hard to keep positioning at the bottom if you want to reach below parallel, and an above-parallel variation wouldn't really be useful for me, since my issues collapsing come when I'm in the hole. I think paused squats and/or box squats are superior to these.

What's modified about your Agile 8?

A few things: SMR for my lumbar, no groiners, and a bodyweight kneeling squat for glute activation. My reasons are that I could always use the SMR for my lumbar when I'm doing any lower-body work, the groiners seem unnecessary after mountain-climbers considering how narrow my stance is, and I don't feel like my glute activation is great, so I try to focus on it.

Good luck with smolov man. Fun to see you try that program

lol, it's going to be a lot of fun. Thanks!

 

[Keosawa]

Smolov Jr. W3D1

Paused Bench Press
Barx10
95x5
135x5
185x5
225x6
225x6
225x6
225x6
225x12 (PR; combined the last two sets)

Floor Press w/ reactive slingshot
Barx10
135x10
185x30
185x31

Band Pull-Aparts
x22
x22
x22

Rear Delt Flys
15x10
15x10

225 lbs. is starting to feel really light. It's going to be interesting to see what I can hit with a proper deload once this cycle is done. I need to be bench-pressing 320+ to be a top-10 bench presser at 148, and that's where I'm going to try to take this over the next six months. If I stay healthy, I think it will happen.

 

[dza]

good work with the pressing. How much time do you find yourself taking between sets on bench?

 

[hatchoo]

Will you be wearing knee sleeves on your non-wrap squatting? I noticed that you don't wear them when you train.

 

[Keosawa]

Smolov W1D2

Modified Agile 8

Squats
135x10
225x5
275x3
320x7
320x7
320x7
320x7
320x7

DE Deadlifts
135x3
225x3
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x3

GHRs
x25
x25
x25

Standing Banded Crunches
x20
x20
x20

320 lbs. is a 5-lb. unwrapped PR (lol). This PR will be broken two more times this week, then once each of the following two weeks.

Unwrapped squatting is going well. I did my speed pulls today as well, and everything felt good. The training percentages for the first week aren't terribly difficult, so I'll acclimate to the frequency before the intensity really ramps up.

 

[Keosawa]

good work with the pressing. How much time do you find yourself taking between sets on bench?

It just depends on the day and how difficult I'm trying to make my sets. For the first two weeks, I think I took 4-6 minutes between all my sets, besides the second Saturday session (I took up to 10 minutes in between my last few sets).

Will you be wearing knee sleeves on your non-wrap squatting? I noticed that you don't wear them when you train.

I don't think so. I've never felt the need for them with any of my reverse-band squats, so I think I'll be fine. If my knees start getting creeky or I start to have a hard time warming up, I'll get a pair.

 

[Keosawa]

AM Session:

Pendlay Rows
135x10
185x5
235x5
235x5
235x5

Face Pulls
52kgx15
62kgx15
62kgx15

VWs
x15
x15
x15

PM Session:

Smolov Jr. W3D2

Paused Bench Press
Barx10
95x5
135x5
185x3
225x3
240x5
240x5
240x5
240x5
240x5
240x5
240x5

Banded Tricep Pushdowns, five sets

Band Pull-Aparts, three sets

 

[Keosawa]

Today I do:

340x5x7 (unwrapped squat)
255x4x8 (paused bench press)

Fifteen work sets (67 bar lifts between 79-83%) in one session. It's going to be fun.

 

[Twisted Elbow**]

You need to stop those hypertrophy workouts. You beginning to look like a powerlifter

 

[Denoginizer]

When you say 'one of the top lighter-weight powerlifters', I assume you are comparing among multiple weight classes? Since you're already top 4 at 148?

 

[casperthegst]

whens the book coming Keo? I am anxious to see how you lift so much at 8% BF or whatever your at

ive got my credit card ready and waiting

 

[Keosawa]

You need to stop those hypertrophy workouts. You beginning to look like a powerlifter

Oh jeez, I hope not. I could afford to put on a few pounds and still make my weight class, but I've got to be careful.

When you say 'one of the top lighter-weight powerlifters', I assume you are comparing among multiple weight classes? Since you're already top 4 at 148?

Yes, that's right. I'd like to be on the short list of top lifters at or below 165. Right now, I'd say there's a handful of guys at 165 who are superior, and Hawthorne and Morrow at 132 both are better lifters than me. If you were to rank all the guys from 132-165 pound-for-pound, I'd probably be at the very bottom of a top-10, but 1400+ would put me much closer to the top.

whens the book coming Keo? I am anxious to see how you lift so much at 8% BF or whatever your at

ive got my credit card ready and waiting

I haven't had time to work on it in the last couple of weeks! I'm going to get back on it this weekend though.

 

[drew2143]

I've been away for awhile, but is RUM still on? And congrats on getting a finalist nomination in NASA.

 

[Keosawa]

Smolov Squat W1D3

Modified Agile 8

Squats
135x10
225x5
275x3
315x3
340x5
340x5
340x5
340x5
340x5
340x5
340x5

Smolov Jr. W3D3

Shoulder warm-up

Paused Bench Press
Barx10
95x5
135x5
185x2
225x2
255x4
255x4
255x4
255x4
255x4
255x4
255x4
255x4