Keosawa's Powerlifting Log

[Ethan]

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.

I'd love to see you pull 600. You're already an incredible lifter, that would be monumental.

If I'm doing my math right, you already total elite at 181, let alone your own weight class. Insane.

Do you think 148 is the class for you, long term? Or do you think you'll move to a different class eventually? Hard to imagine 148 not being perfect for you given how badass you are at that weight but I'm curious.

 

[Keosawa]

I'd love to see you pull 600. You're already an incredible lifter, that would be monumental.

If I'm doing my math right, you already total elite at 181, let alone your own weight class. Insane.

Do you think 148 is the class for you, long term? Or do you think you'll move to a different class eventually? Hard to imagine 148 not being perfect for you given how badass you are at that weight but I'm curious.

Well, I have to put everything together in a meet, and I didn't do that last time. I'm capable of a good performance, but it all has to come together. I'm hoping July will translate to a new PR total.

I think I'll be at 148 for at least the next several years. I'm only 5'4", so it's a good weight class for me. Up until now, the weight cut has been really easy, so I can stand to get a little bigger and still compete in this weight class.

Ultimately, I'll stay at 148 for as long as I can. I'll either have to be physically unable to make the weight, or stalled out on my lifts for at least a year, before I consider moving up. Most of the top 165s are around 5'6" or 5'7", so I would really have to fill out and add some muscle before I would be really competitive in that weight class.

 

[Keosawa]

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/

This is interesting, actually. If you all are really interested in something semi-gross,

Spoiler

squatting has recently been the thing that has gotten my bowels moving the best. So much so, in fact, that I've just about shit myself on a few occasions.

 

[eastNYgoon138]

Well, I have to put everything together in a meet, and I didn't do that last time. I'm capable of a good performance, but it all has to come together. I'm hoping July will translate to a new PR total.

I think I'll be at 148 for at least the next several years. I'm only 5'4", so it's a good weight class for me. Up until now, the weight cut has been really easy, so I can stand to get a little bigger and still compete in this weight class.

Ultimately, I'll stay at 148 for as long as I can. I'll either have to be physically unable to make the weight, or stalled out on my lifts for at least a year, before I consider moving up. Most of the top 165s are around 5'6" or 5'7", so I would really have to fill out and add some muscle before I would be really competitive in that weight class.

I'm patiently waiting for you to start stuffing your face, using PEDs and to go up three weight classes so you don't even resemble a human being anymore.

 

[Mike Y History]

I've got some deadlift videos that I'm uploading, do you have time to form check them in a few minutes? I'd really appreciate it.

 

[Keosawa]

I'm patiently waiting for you to start stuffing your face, using PEDs and to go up three weight classes so you don't even resemble a human being anymore.

I'll see you at the 198, brah.

I've got some deadlift videos that I'm uploading, do you have time to form check them in a few minutes? I'd really appreciate it.

Sure thing--post it up on this log and I'll give you my feedback.

 

[Keosawa]

Notes: A very big thank-you to those involved in saving my camera yesterday.

 

[Mike Y History]

I couldn't stop laughing when the guy tried to walk over you and you just said "No, no, no." and he waited a second and walked back.



I think my hips are too high and the bar too far forward. Am I right in thinking that? What can be done to correct it if that's the case?

Thank you in advance.

 

[Babyeater]

I have watched that particular video several times now and I end up giggling like crazy over it. It's fantastic. Also, Kyle, incentive to get out of the 148's: I'm coming for you. Ballooning like a boss.

[kidding]. [Ish].

 

[NurseKnuckles]

I have watched that particular video several times now and I end up giggling like crazy over it. It's fantastic. Also, Kyle, incentive to get out of the 148's: I'm coming for you. Ballooning like a boss.

[kidding]. [Ish].

Have you made much weight gain, BE?

 

[Babyeater]

Have you made much weight gain, BE?

Yes, but how much is kind of hard to tell. I'd say two pounds, and who knows how much of that is the creatine bloat (I started taking it as soon as I decided to bulk and am definitely now in the "loaded" phase and have been for weeks), how much of it is fat (yep) and how much is actually lean mass. In other words, I haven't gained a lot, and believe it or not, I kind of don't really pay that much attention to my weight right now. I just kind of assume I'm a huge cow and go with it.

 

[Keosawa]

I couldn't stop laughing when the guy tried to walk over you and you just said "No, no, no." and he waited a second and walked back.



I think my hips are too high and the bar too far forward. Am I right in thinking that? What can be done to correct it if that's the case?

Thank you in advance.

The biggest issue is just that your hips rise way too much before everything else. That's what's shifting your weight forward and throwing your shoulders out in front of the bar. Redistribute your weight back on your heels, pull "back," and try to lead with your chest as you break the bar off the ground.

This is counter to how you'd want to train, but it will help you to learn the difference by breaking sub-maximal weights very slowly off the ground. The more you try to accelerate off the floor, the more likely you're going to revert back to ad habits. Use something light, slow way down, and lead with your chest.

 

[Keosawa]

I have watched that particular video several times now and I end up giggling like crazy over it. It's fantastic. Also, Kyle, incentive to get out of the 148's: I'm coming for you. Ballooning like a boss.

[kidding]. [Ish].

I'll believe it when I see it.

Have you made much weight gain, BE?

She's probably weighing a couple of pounds heavier, but I'm not sure if she's gained much mass as of yet. I think that she's thinking of doing this over a longer period of time (though I don't want to speak for her), so she's going to try to add weight very slowly. I'd guess she's up maybe two pounds since she started, which puts her on her target of about a pound a month.

Honestly, you can't tell by looking at her--at least I can't. I wouldn't know she was bulking if not for the fact that her lifts have suddenly skyrocketed.

 

[Babyeater]

I'll believe it when I see it.

Okay, I admit it, me too. Haha, it was hard to get up to 132 the one time I did this, and that's not even within 10 lb.

She's probably weighing a couple of pounds heavier, but I'm not sure if she's gained much mass as of yet. I think that she's thinking of doing this over a longer period of time (though I don't want to speak for her), so she's going to try to add weight very slowly. I'd guess she's up maybe two pounds since she started, which puts her on her target of about a pound a month.

Honestly, you can't tell by looking at her--at least I can't. I wouldn't know she was bulking if not for the fact that her lifts have suddenly skyrocketed.

What he said, pretty much. I'm not bodybuilding and my devotion to strength gain and competing at a weight class in which I do have a shot at ranking (my lifts will still generally rank in 114, at least deadlift, and my total should get in there too) means I'm not going all-out. I guess. I don't know. I'm also just kind of trying things and seeing how my body responds.

 

[NurseKnuckles]

Quick question for you, Keo.

What advantage do you get by using floor press with Raw bench? Personally I am more concerned with getting the bar off my chest as opposed to locking it out... Maybe when I start benching big boy weight I can question someone's practices, but right now I am just curious (but not homo)...

 

[miaou]

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.

Get your protein intake under 200 g.

Compensate with more carbs, plus a bit more fat.

What does your fat intake come from?

And what are you eating in terms of salads/green/fruit?

 

[Obscure Terror]

Get your protein intake under 200 g.

Compensate with more carbs, plus a bit more fat.

What does your fat intake come from?

And what are you eating in terms of salads/green/fruit?

Meow speaks the truth. That's a lot of protein and it'll smash your guts, 200g would be more than enough. You're hitting 42% of your daily calories from protein. Maybe go 200g Protein 250g Carbs 100g Fat. Only 80 calories more per day but should help a lot as you get fibre in your carbs, brown rice etc or bran.

Only time I've ever been constipated was when I was 21 and I did the Atkins, was eating high protein low carb medium fat. It's a shit experience.

 

[LegioTitan]

Bro not to toss in excessive amounts of diet input here but I've found quality fiber to be huge. I eat A LOT of either kale or spinach every day. Without fail. I feel this has done wonders for my whole diet/wellbeing. I rarely get stomach aches anymore. I can even tolerate the occasional NSAID without any gut rot.

Just sayin'.

 

[Keosawa]

Quick question for you, Keo.

What advantage do you get by using floor press with Raw bench? Personally I am more concerned with getting the bar off my chest as opposed to locking it out... Maybe when I start benching big boy weight I can question someone's practices, but right now I am just curious (but not homo)...

The floor press makes your arms work a lot harder, since the press is no longer a full-body movement. A lot of people think of it as a partial-range-of-motion lift, but that's sort of unfair, since most lifters will floor press less than they bench press despite the decreased range of motion. I also feel like my tricep reliance is higher on a floor press than on a bench press.

 

[Keosawa]

Get your protein intake under 200 g.

Compensate with more carbs, plus a bit more fat.

What does your fat intake come from?

And what are you eating in terms of salads/green/fruit?

You're telling me to eat more carbs?

Most of my fat comes from butter, and from chicken/eggs.

I'm not eating any fruit, and I'm eating no greens. I used to eat fruit regularly and have kale with my dinner, but I got away from that. So, it's probably time to re-evaluate.

I'm going to keep things more or less the same (but I'm going to make SOME changes, like reintroducing kale and keeping all the added fiber) as they are now until my next meet; after that, I'll tweak some things and see what you think of the changes.

Meow speaks the truth. That's a lot of protein and it'll smash your guts, 200g would be more than enough. You're hitting 42% of your daily calories from protein. Maybe go 200g Protein 250g Carbs 100g Fat. Only 80 calories more per day but should help a lot as you get fibre in your carbs, brown rice etc or bran.

Only time I've ever been constipated was when I was 21 and I did the Atkins, was eating high protein low carb medium fat. It's a shit experience.

This makes a lot of sense. I get freaked out about changing my diet because of my weight class, but it's time to start experimenting again.

Bro not to toss in excessive amounts of diet input here but I've found quality fiber to be huge. I eat A LOT of either kale or spinach every day. Without fail. I feel this has done wonders for my whole diet/wellbeing. I rarely get stomach aches anymore. I can even tolerate the occasional NSAID without any gut rot.

Just sayin'.

I appreciate the diet input, as I can use all the advice I can get. Again, it's too close to the meet for me to start making crazy changes, but I'm willing to keep messing with it to see if I feel better. Whatever keeps me at 148 and has me feeling good is cool with me.