Keosawa's Powerlifting Log

[Keosawa]

Strong squats, Kyle. I'm pleased to see continued progress.

Thank you, sir. Everything is coming along nicely. The moment of truth is still about ten weeks away, but I'm happy with training right now.

Hey Keo ive been using a really wide grip on my squats lately and I have noticed I am developing what I think is bicep tendonitis in both arms. Not sure what the cause of this is sense I am using high bar, any idea? I thought it was the pressing movements that was the cause but it really flares up on squats.

I know you're using high-bar, but this still might be relevant to you.

 

[Keosawa]

1.5" Deficit Deadlifts (w/ monster-minis, ~80 lbs. at top)
135x2
135x2
225x2
275x1
315x1
365x1
415x1
415x2
415x2
470x3

Paused Bench Press
Barx10
95x5
135x5
190x3
190x3
190x3

Tricep Pushdowns w/ mini-band, lots of sets

470x3 was another big number for me with this setup.

 

[Keosawa]

Smolov Squat W3D1

Modified Agile 8

Squats
95x5
135x5
185x5
225x3
275x3
320x9 (beltless)
320x9 (beltless)
320x9
320x10

 

[Uncle Rico]

Kyle I'm starting the Smolov Jr. The only thing I'm not sure of it what's the rest period between sets?

 

[CRZA]

Kyle I'm starting the Smolov Jr. The only thing I'm not sure of it what's the rest period between sets?

As long as it takes

 

[Uncle Rico]

Perfect!

 

[WitchCraft]

Are you not doing any assistance for your squats while on Smolov or just not logging it?

 

[livingdeadmoose]

Hey Keo, I got a question for you, I don't remember if I've asked it or not. I'm really interested in deficit deads because I feel like I'm slow as hell out of the bottom. But I don't know if I should go light and concentrate on speed or go heavy. Toughts?

 

[Keosawa]

Sorry, I've got responses, but I'm rushing to log before bed, so it'll have to wait until the morning.

Smolov Squat W3D2

Modified Agile 8

Squat
95x8
135x5
185x3
235x3
285x3
340x7
340x7
340x7 (beltless)
340x7
340x7

Smolov Jr. W1D1, Cycle 2

Paused Bench Press (~3 minute rest intervals)
Barx10
95x5
135x5
185x3
220x6
220x6
220x6
220x6
220x6
220x6

If I cruise through the rest of the Smolov base cycle, I'm going to re-run it immediately, starting fifteen pounds higher than my starting weights for the first base cycle. So, basically, it'd look like this:

Week one:
315x9x4
335x7x5
355x5x7
375x3x10

Week two:
325x9x4
345x7x5
365x5x7
385x3x10

Week three:
335x9x4
355x7x5
375x5x7
395x3x10

I honestly don't feel like many of these sets are RPE@10s, and I think I have more in the tank. I'd benefit more from re-running the base cycle than I would from taking a week to deload and doing a max test. Now, this is contingent upon me making it through OK and feeling healthy. My adductor is doing really well (no pain whatsoever today), but my ribs still get a little tender when I use my belt a lot.

I'm also starting my second cycle of Smolov Jr. after a one-week delod with a max test. I'm starting with week two numbers from last cycle, and I'll be progressing again by five-pound intervals. Basically, I'll repeat weeks two and three of my first cycle, then do a +5-lb. third week.

 

[Cratos]

Congrats on the bench PR!

 

[Uncle Rico]

Great video Kyle.

 

[Keosawa]

Kyle I'm starting the Smolov Jr. The only thing I'm not sure of it what's the rest period between sets?

As long as it takes

Agreed. Take as long as you need to. On days that are easier, I might limit my rest periods just to make the training more difficult, but the most important thing is always to get all your work in.

Are you not doing any assistance for your squats while on Smolov or just not logging it?

I'm not doing much right now because of my adductor. Most of my assistance last week was for my back; I can still do seated goodmornings, leg curls, and back extensions, and I can get away with doing a couple of rounds of hip walks, but GHRs, pull-throughs, and abductors/adductors are a no-go right now.

Hey Keo, I got a question for you, I don't remember if I've asked it or not. I'm really interested in deficit deads because I feel like I'm slow as hell out of the bottom. But I don't know if I should go light and concentrate on speed or go heavy. Toughts?

Work in the 75-85% range, keeping in mind that this would be the percentage of a perceived 1RM for that deficit, not your pull off the floor. In other words, train these heavy as a deadlift variant, but light enough to do rep work with it.

Congrats on the bench PR!

Thank you, sir! Much appreciated.

Great video Kyle.

Thanks man. Today I have no squatting or deadlifting for the first time in five days. Feels weird man.

 

[livingdeadmoose]

Thanks Keo!

 

[Uncle Rico]

Thanks Kyle, enjoy your rest day without the squats or dl's. You earned it! Watch some tv, kick back and relax

 

[Keosawa]

Smolov Jr. W1D2 (cycle two)

Shoulder warm-up

Paused Bench Press
Barx10
95x5
135x5
185x5
235x5
235x5
235x5
235x5
235x5
235x5
235x5

Floor Press
135x10
225x10
225x10

Pull-ups
BWx10
BWx8
BWx8
BWx8

 

[Keosawa]

Thanks Keo!

No problem, brother.

Thanks Kyle, enjoy your rest day without the squats or dl's. You earned it! Watch some tv, kick back and relax

lol--I got to rest with 35 reps at 76% on the bench. But hey, I feel good right now, so no complaints!

 

[Uncle Rico]

Good work, I love bench days.

 

[Keosawa]

Smolov Squat W3D3

Modified Agile 8

Squat
95x8
135x5
185x3
235x3
285x3
325x1
360x5
360x5
360x5
360x5
360x5
360x5
360x5

DE Deadlift
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2


I really think my squat's getting stronger here. At the end of week one, I was dying with 365x3x7, and this felt really easy by comparison. If only my ribs weren't sore from all the belted work; I'd be really enthused about running this again and ramping up the degree of difficulty. Right now, what I'll be doing next week is TBD, but ideally it'll be re-running this base cycle.

 

[Keosawa]

Good work, I love bench days.

Me too. These first two bench days are becoming almost like rest days for me.

 

[Keosawa]

Also, sorry everybody for not posting in other logs lately. Sherdog is not cooperating with me, and it's a pain just to log on here. I imagine a lot of you are having the same issue.