Keosawa's Powerlifting Log

I'll take a combo Numero Uno/Iowa PLing fo' sho' if they existed.

That seminar sounds like a lot of fun man.
 
klonger said:
Chicago is my backyard pretty much enjoy it. I didn't even know about the seminar, I might have to consider going. For the love of god make time for deep dish pizza and Italian beef sandwiches.
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If you do go, become a juggernaut member. It costs seven bucks and you'll get 50 bucks off the seminar.
 
Congrats on being numero uno, keo. You deserve it. well done!
 
Yes, that's awesome. If I recall, that #1 ranking was one of his lifetime lifting goals (along with always improving, seeing how far he can take it, etc), and that his ranking was more important to him than his total, so quite a milestone here.
 
LegioTitan said:
I'll take a combo Numero Uno/Iowa PLing fo' sho' if they existed.

That seminar sounds like a lot of fun man.
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The seminar is going to be awesome, for sure. It'll be like a mini-vacation for us.

Fighting Sprite said:
If you do go, become a juggernaut member. It costs seven bucks and you'll get 50 bucks off the seminar.
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I'm an idiot, and I should have done this.

CRZA said:
Congrats on being numero uno, keo. You deserve it. well done!
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Thank you so much--I'm really happy about it.

ravenman2000 said:
Yes, that's awesome. If I recall, that #1 ranking was one of his lifetime lifting goals (along with always improving, seeing how far he can take it, etc), and that his ranking was more important to him than his total, so quite a milestone here.
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Yeah, the ranking has always been a big deal to me, and I set it as one of my lifetime goals when I started. I didn't think it would come this fast, or even at all. I've accomplished more at this point than I thought I would at the outset, so now I'm just going to keep going to see what happens.
 


Squats (no belt)

Modified Agile 8

95x8
135x5
225x3
275x3
315x1
325x6
325x6
345x6

Box Squats (no belt)
215x10
215x10
215x10

Banded Hip Abductions (w/ monster-mini band)
x12
x12
x12
x12
x12

Weighted Crunches
80x15
80x15
80x15

Today, squatting beltless felt a lot better than squatting has since the meet. I felt a little stronger, and I kept decent position coming out of the hole. Overall, I was positively encouraged by the work I got in. Obviously, three work sets isn't a lot, but I'm going to increase volume over time so as to not have my body break down on me again before another meet.
 
Check if there is a refund policy. You could always unregister, become a juggernaut member, then register again.
 
keo, how long did you train before your first competition?
 


Paused Bench Press
Barx20
95x5
135x5
185x3
230x6 RPE@7
230x6 RPE@7
230x6 RPE@7
240x7 (two-second pause) RPE@9

Feet-up Paused Bench Press, two-minute rest intervals
155x10
155x10
155x10

Banded Tricep Pushdowns, w/ mini-band
x30
x25
x20
x20
x20

Dumbbell Row
80x10, 10
80x10, 10
80x10, 10
80x10, 10
80x10, 10

Face Pulls
52kgx15
52kgx15
52kgx15
52kgx15
52kgx15

My bench is starting to feel a little better, but I really just need to get in more reps. The RPEs will increase over the weeks--right now, I'm just trying to get in a moderate amount of volume. 240x7, with the long pauses, was probably the most challenging set I've done on bench since my meet. It falls in line with what I was hitting before that meet.
 
Fighting Sprite said:
Check if there is a refund policy. You could always unregister, become a juggernaut member, then register again.
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Too lazy. Or, too busy. One or the other.

PUO3 said:
keo, how long did you train before your first competition?
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I was in the gym for maybe two and a half years before my first meet, but I had been squatting and deadlifting for about the last year. In other words, I was still pretty new. I had no clue what I was doing and went down there by myself.
 
Keosawa said:
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Nice shirt :icon_chee

iEdzPMv4oDNLX.gif
 
I saw this on JTSStrength's website and thought about what you said before about "looking like a bodybuilder." Here's a few excerpts from it


http://jtsstrength.com/articles/2013/05/06/raw-powerlifting-and-bodybuilding/

RAW POWERLIFTING AND BODYBUILDING
by Dan Green

Gaining this muscle mass can be very beneficial, and is by no means a new concept. As lifters we must train for strength first and foremost, but there are times when it is helpful to train some extra lifts “like a bodybuilder.” Packing on muscle in the right places to compliment what is left lacking by the main lifts will ensure that you give yourself a chance to later strengthen some of your weak areas—which likely negatively affect your technique on the main exercise or limit your ability to execute it under progressively heavier weights. Additionally some bodybuilding training can be used to build up the stabilizing musculature or antagonist musculature in a region of the body to keep the body in balance.
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you mentioned you may switch to sheiko... i noticed there is a modified dead lift (pull to knees, pause, then complete). what are your thoughts on that...?
 
Bullitt68 said:
Nice shirt :icon_chee

iEdzPMv4oDNLX.gif
Click to expand...

lol, thanks. I'm remembering that gif.

hatchoo said:
I saw this on JTSStrength's website and thought about what you said before about "looking like a bodybuilder." Here's a few excerpts from it
Click to expand...

Yeah--I'm very much in agreement with this. I think I'd contend that one wants to "look like a powerlifter" rather than "look like a bodybuilder," but looking like a "powerlifter" doesn't mean what most people assume it means (i.e. fat).

3 dimensional said:
you mentioned you may switch to sheiko... i noticed there is a modified dead lift (pull to knees, pause, then complete). what are your thoughts on that...?
Click to expand...

I know some people have done these and done well with them. Brandon Lilly says the advantage to doing them, beyond giving up all momentum and making for a difficult lockout, is that your body will find its strongest position during the pause, so you'll learn optimal deadlift mechanics.

I think my back would take a beating by doing these though. I guess the only way to find out is to give them a try sometime.
 
Yeah, he has a record time with "Janis". It's kinda like "Fran", but it's not for the children.

























Yes, that's juvenile. Yes, I apologize.
 
I suck at logging, so here's just today's sesh:



Paused Bench Press
Barx20
Barx20
95x5
135x5
185x3
225x3
265x6 (PR)
240x6
240x6
240x6
Feet up
160x10
160x10
160x10

Banded Tricep Pushdowns
x30
x20
x20
x20
x20

Face Pulls
57kgx12
57kgx12
57kgx12
57kgx12
57kgx12

External Rotations, five sets
 
Nope, no real cardio. I walk a few miles every day though, since I don't own a car. So that, I guess, is my low-intensity, steady-state cardio.

Everyone has a record time, belph. Even if it is juvenile.

And thanks, 3 dimensional. EliteFTS never responded to my application for sponsorship, so I'm guessing they're not interested in me. That's a pretty common theme, but I'm OK with it--at least they seem happy to publish me, which is cool.
 
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