Keosawa's Powerlifting Log

[belph]

Jesus, Keo. 480x10 ? Motherfucker.

 

[Mike Y History]

In that deadlift video and your squat videos I noticed that you appear to have some lumbar rounding, which almost everyone says not to do, but it's obviously working for you since you're strong and healthy, and I see a lot of other really strong guys who seem to round consistently and remain injury-free. What factors do you think should be taken into consideration as to when someone is "allowed" to round?

Also, really fantastic lifting there.

 

[NurseKnuckles]

I didn't catch the 480X10... That's some serious shit right there...

Also what did the good doc say? Or would you just be scheduling an appointment at this point?

 

[ravenman2000]

In that deadlift video and your squat videos I noticed that you appear to have some lumbar rounding, which almost everyone says not to do, but it's obviously working for you since you're strong and healthy, and I see a lot of other really strong guys who seem to round consistently and remain injury-free. What factors do you think should be taken into consideration as to when someone is "allowed" to round?

Also, really fantastic lifting there.

I would also like to hear Keo's response to this, but since I just read the following article yesterday, here is a link: http://www.danogborn.com/training/deadlifts-rounded-backs-weak-hips/

Here is an excerpt from the article:

Despite striving for a neutral or arched spine during the deadlift, research from Stuart McGill has found that when individual lumbar vertebrae of powerlifters are observed (with a very fancy camera), a certain degree of lumbar flexion occurs (1). Perhaps most important, the experienced lifters used in this particular study were able to control the degree of flexion such that the terminal ends of the flexion range of motion were never achieved. This suggests that lumbar flexion can and does occur in the deadlift, but experienced lifters have a degree a kinaesthetic awareness that allows them to avoid end-range of motion in order to prevent injury.

 

[rlazer5000]

Jesus, Keo. 480x10 ? Motherfucker.

My back hurts just thinking about that...nicely done!

Also, good luck with the stomach trouble, I hope it's nothing serious!

 

[Keosawa]

In that deadlift video and your squat videos I noticed that you appear to have some lumbar rounding, which almost everyone says not to do, but it's obviously working for you since you're strong and healthy, and I see a lot of other really strong guys who seem to round consistently and remain injury-free. What factors do you think should be taken into consideration as to when someone is "allowed" to round?

Also, really fantastic lifting there.

Yeah, most everyone is in agreement on the subject of lumbar rounding being a bad thing, but there are degrees of rounding. This seems to be less about the extent to which the lumbar rounds, and more about the extent to which the lumbar is "loaded" (or forced to strain under a compromised position) during the lift. Your question is a really difficult one to answer, and the answer I've given to questions like this up until this point is: a lifter should always try to learn to squat and deadlift with a neutral spine. If--and when--rounding occurs, a lifter will find out if he or she can handle rounding simply by either getting hurt or not getting hurt.

That is pretty awful advice, but it's the best I can give. The guys who lift with a rounded back are the ones who have been doing it, injury-free, for years. I've never had an issue with my lower back--in fact, I've never had any sort of back injury.

As an anecdote to this, the Outlaw forum was recently talking about Steve Goggins, a legendary multi-ply powerlifter who has pulled 900 in the gym and just squatted 802 raw at 49 years of age. People were saying that Goggins has never gotten hurt, besides one muscle pull; no tears, no breaks, no nothing. If you've watched him lift, you'll see that everything he does is with a very horizontal torso position--he is probably the most "back-heavy" equipped squatter in history. And yet despite this, he's never gotten hurt.

Either he's really lucky, or he trained his back to absorb that stress...or both.

I didn't catch the 480X10... That's some serious shit right there...

Also what did the good doc say? Or would you just be scheduling an appointment at this point?

No appointment yet! I'm giving the fiber-heavy diet a week to get some results. So far, my body's been pretty regular and I haven't gotten sick. So far, so good.

I would also like to hear Keo's response to this, but since I just read the following article yesterday, here is a link: http://www.danogborn.com/training/deadlifts-rounded-backs-weak-hips/

Here is an excerpt from the article:

Despite striving for a neutral or arched spine during the deadlift, research from Stuart McGill has found that when individual lumbar vertebrae of powerlifters are observed (with a very fancy camera), a certain degree of lumbar flexion occurs (1). Perhaps most important, the experienced lifters used in this particular study were able to control the degree of flexion such that the terminal ends of the flexion range of motion were never achieved. This suggests that lumbar flexion can and does occur in the deadlift, but experienced lifters have a degree a kinaesthetic awareness that allows them to avoid end-range of motion in order to prevent injury.

Very interesting excerpt--I'll read the rest when I get home. I agree with everything here; whenever I hear someone say that my lumbar is rounding on my lifts, I tell them that while this is true, I'm not really "loading" the lumbar but, rather, the spinal erectors. In other words, I'm lifting oftentimes with a rounded lumbar back, but that's not where the brunt of the force is being absorbed. So yes, I agree with this. Unfortunately, I don't have any answers for how a lifter becomes experienced in rounded-back lifting. The simple answer is to try for a neutral spine but allow for some occasional technical breakdown, and if you survive it injury-free for long enough, you've probably figured something out.

 

[Mike Y History]

I would also like to hear Keo's response to this, but since I just read the following article yesterday, here is a link: http://www.danogborn.com/training/deadlifts-rounded-backs-weak-hips/

Here is an excerpt from the article:

Despite striving for a neutral or arched spine during the deadlift, research from Stuart McGill has found that when individual lumbar vertebrae of powerlifters are observed (with a very fancy camera), a certain degree of lumbar flexion occurs (1). Perhaps most important, the experienced lifters used in this particular study were able to control the degree of flexion such that the terminal ends of the flexion range of motion were never achieved. This suggests that lumbar flexion can and does occur in the deadlift, but experienced lifters have a degree a kinaesthetic awareness that allows them to avoid end-range of motion in order to prevent injury.

That's very interesting. I'd like to know what level of lumbar flexion starts to produce pain and injury.

 

[Keosawa]

My back hurts just thinking about that...nicely done!

Also, good luck with the stomach trouble, I hope it's nothing serious!

Thank you. The lower-intensity stuff isn't too bad though, and my back conditioning has gone up considerably since I started pulling more.

And yeah, I hope it isn't either. Right now, I'm doing very well, so I'm optimistic.

 

[Keosawa]

From yesterday:

Squats w/ wraps
95x8
135x5
225x3
315x3
405x3
460x4 (PR; missed fifth rep)
wrapless
340x3
340x3
340x3

GHRs
BWx20
BWx20
BWx20

Hip Abductors, five sets

Notes: I'm pretty bummed about missing the fifth rep of 460, but it's OK. The numbers are still putting my max right around the 520 I hit a few months ago. 460x4 is a four-rep PR.

Also, my camera might have been stolen while at the gym--again. I came home and it wasn't in my bag. I'm going to hope that I somehow forgot it there, and that someone put it in the lost and found, but I might not have any further videos up for a while.

 

[belph]

Damn, sucks about the rep and camera

 

[livingdeadmoose]

Also, my camera might have been stolen while at the gym--again. I came home and it wasn't in my bag. I'm going to hope that I somehow forgot it there, and that someone put it in the lost and found, but I might not have any further videos up for a while.

That sucks dude. I know it's an individuals responsibility to not lose their things, but still, I just wish people these days would be nice enough to return lost items. Everybody has this "finders keepers" mentality.

And as usual, good lifting.

 

[miaou]

So what changes did you do to your diet and what does it look like now?

 

[Keosawa]

So what changes did you do to your diet and what does it look like now?

I'm eating a cup of Fiber One in the morning, which has added 28g of fiber to my existing 10-12 daily grams. My macros have changed to ~200g of carbs, ~275g of protein, and ~80g of fat. So, it was a small change, but it had a big impact on my daily fiber intake. So far, I feel better, and if you must know, I'm pooping a lot easier. We'll see if that remains the case.

Also, let me say that I have no idea if what I'm doing is "good" or "bad," so I'm open to additional dietary advice if anyone has it.

 

[Keosawa]

That sucks dude. I know it's an individuals responsibility to not lose their things, but still, I just wish people these days would be nice enough to return lost items. Everybody has this "finders keepers" mentality.

And as usual, good lifting.

The good news is that I found it today! Someone returned it to lost and found, and a friend of mine from the staff kept it in a safe for me. I wish I could find and thank whoever did that--last time, someone pocketed it.

 

[Keosawa]

Damn, sucks about the rep and camera

All's well now. Though I did have someone try to walk over my while I was floor pressing today. He got scolded, mid-set. It's going into a video.

 

[JauntyAngle]

Also, let me say that I have no idea if what I'm doing is "good" or "bad," so I'm open to additional dietary advice if anyone has it.

My suggestion/TMI moment- take BE for Korean food and have Bibimbap. I always have the best bowel movements after bibimbap.

 

[Ethan]

Glad you got the camera back Keo, and that you're feeling better. Hope it stays that way.

You're close to a 600lb pull. Excuse my ignorance, but at 148 that must be a pretty select club, right?

 

[Keosawa]

Glad you got the camera back Keo, and that you're feeling better. Hope it stays that way.

You're close to a 600lb pull. Excuse my ignorance, but at 148 that must be a pretty select club, right?

Yeah, I think so. The best pull in the last six years in our weight class (in the U.S.) is 606 by Tony Conyers. It's just hard to say because the great specialists at 148 have pulled 650+; compared to them, my pull is nothing.

But yeah, 600+ at 148 would be awesome. I think it'll happen someday for me, though it's going to take a lot of work. I think a ten times' bodyweight total is possible within two years, though it would take around a 550-lb. squat, 330-lb. bench press, and 600-lb. deadlift. Right now, those numbers are all out of reach, but I totaled 1229 at a meet two years ago, so another 75 lbs. on my total in that time seems feasible.

 

[Keosawa]

My suggestion/TMI moment- take BE for Korean food and have Bibimbap. I always have the best bowel movements after bibimbap.

If we ever find a good place for Korean food, I will do just this, as per your suggestion.

 

[Mike Y History]

I'm eating a cup of Fiber One in the morning, which has added 28g of fiber to my existing 10-12 daily grams. My macros have changed to ~200g of carbs, ~275g of protein, and ~80g of fat. So, it was a small change, but it had a big impact on my daily fiber intake. So far, I feel better, and if you must know, I'm pooping a lot easier. We'll see if that remains the case.

Also, let me say that I have no idea if what I'm doing is "good" or "bad," so I'm open to additional dietary advice if anyone has it.

A squatty potty should help you poop a lot easier and get in some extra mobility work. Or you can just squat on top of the toilet seat. This sounds really weird but it helps.

http://squatpoop.com/