Keosawa's Powerlifting Log

[Uncle Rico]

It's amazing how the muscles adapt to high volume, high set work - compared to banging out 1RM's like I've been doing the past few months.

 

[Uncle Rico]

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

Yes benching is hard work but not gutwrenching like squats...my recent squatting workouts left me sore for almost a week. No fun having sore quads and hamstrings. But sore pecs...who cares??

 

[Stonebreaker]

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.

So how's that "bunch of leveraging tricks to feign strength" of yours coming along?

Right now, what I'll be doing next week is TBD, but ideally it'll be re-running this base cycle.

Skipping the "Switching" cycle? Are you thinking that you are already getting in all the speed work that you need, or is the switching cycle simply not neccessary when moving from one base cycle to another?

 

[Keosawa]

Yes benching is hard work but not gutwrenching like squats...my recent squatting workouts left me sore for almost a week. No fun having sore quads and hamstrings. But sore pecs...who cares??

Agreed. And I really don't suffer from DOMS much at all, so it's no big deal regardless.

So how's that "bunch of leveraging tricks to feign strength" of yours coming along?



Skipping the "Switching" cycle? Are you thinking that you are already getting in all the speed work that you need, or is the switching cycle simply not neccessary when moving from one base cycle to another?

lol, I guess I'm getting better with my tricks.

And yes, I am. To me, the switching cycle is nothing more than a deload for people who need it, and I don't need it. That's not to say that I'm special, but I think it has to do with the fact that I didn't set a huge starting 1RM and took only ten-pound jumps from one week to another. So, I'd rather not do a rest/max test week, since I don't care what my unwrapped max is and I'd benefit more from training than resting just to test a max. And I'm really not worried about speed.

My plan would be to start next week -5 lbs. from this week. So, my weights would look like this:

Sunday: 315x9x4
Monday: 335x7x5
Wednesday: 355x5x7
Friday: 375x3x10

Then, I'd jump at 10-lb. increments for weeks two and three:

Sunday: 325x9x4
Monday: 345x7x5
Wednesday: 365x5x7
Friday: 385x3x10

Sunday: 335x9x4
Monday: 345x7x5
Wednesday: 375x5x7
Friday: 395x3x10

After that, I'd run the deload and max-test for both my squat and deadlift before jumping back into it. The only thing that could keep me from doing this right now is my rib pain, but perhaps if I can train all of next week beltless, I can recover from it without having to rest.

 

[Keosawa]

From yesterday: (no video, sorry)

Banded Shoulder Warm-Up

Smolov Jr. W1D3

Paused Bench Press
Barx10
95x5
135x5
185x3
225x3
255x4
255x4 (realized I had misloaded it by an extra five pounds)
250x4
250x4
250x4
250x4
250x4
250x4

From today:

Smolov Squats, W3D4 (done!)

Modified Agile 8

Squats
95x8
135x5
225x3
275x3
315x2
355x1
380x3 (beltless)
380x3 (beltless)
380x3
380x3
380x3
380x3
380x3
380x3
380x3
380x3

Leg Curls
BWx200

 

[miaou]

Sorry to hear about that, man.

Good luck with pushing on and good luck with the rib thing.

 

[WitchCraft]

Sorry to hear the bad news Kyle. :icon_sad:

 

[NurseKnuckles]

Terrible tragedy!
Respectable words, Keo! Nothing you can say anyway! Tough segway into squats but you pulled, or pushed in this matter it off!

 

[LegioTitan]

Terribly sorry to hear that Kyle.

All the best to his family.

 

[dawgpnd81]

That video was hard to listen to. Losing someone is terrible. Not to ramble but one of my friends lost his son earlier this year and its amess. Very hard to recover from that. You just show up and listen to them. Thats really all you can do.

 

[Gfreak]

So sorry to hear about that man...I'm sorry for yours and everyone over there's loss. Y'all will be in my prayers.

 

[Keosawa]

Thanks everyone--I really appreciate that. I only knew him for about the last year and a half, but there were people on our team who were much closer to him (his roommates), so I feel very badly for them. It's on my mind a lot, so I appreciate the kind words.

 

[Keosawa]

From yesterday:

Smolov Jr. W1D4

Banded Shoulder Warm-up

Paused Bench Press
Barx10
95x5
135x5
185x5
225x3
245x1
265x3
265x3
265x3
265x3
265x3
265x3
265x3

Dumbbell Rows
90x12, 12
90x12, 12
90x12, 12
90x15, 15

Wide-Grip Pulldowns, five sets

Banded Face Pulls
x20
x20
x20

Some rotation shoulder stuff.

 

[Keosawa]

From this morning:

Modified Agile 8

Deadlift
135x3
225x1
275x1
315x1
365x1
405x1
455x1
505x1
575x1 (PR)

Smolov Squat, W1D1, second run-through (all beltless)
95x8
135x5
185x3
225x3
275x3
315x9
315x9
315x9
315x9

 

[LegioTitan]

Congrats on the 575 man. Given how slow you said 505 felt all the more impressive.

Pretty sure I get to test next week. Looking forward to it.

 

[eastNYgoon138]

Bitchin dead lift Kyle! And sorry to hear about your team mate.

 

[WitchCraft]

Congrats on the deadlift PR!!!

 

[Uncle Rico]

Sorry to hear about the loss of your friend Kyle.

 

[vladimirtzu]

Nice deadlift PR

 

[CRZA]

Sick. Great work Keo