Keosawa's Powerlifting Log

[Modern Warrior1]

I'm just going to throw this out there as a complete noob that you probably shouldn't listen to.


When I eat more veggies after not eating them for more than a couple days, I actually lose weight suddenly. Due to everything moving through I suppose. Might help you stay lighter.

 

[miaou]

Why no fruit?


EDIT:

You're telling me to eat more carbs?

Yes.

A substantial part of that huge protein intake turns into glycogen via gluconeogenesis, anyway. It just stresses your digestive system and liver a lot more than it would if you were to lower your protein intake to more "reasonable" levels and compensate with a modest carb intake increase.

 

[Mike Y History]

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.

I think I'll try what you said on my warm up sets and see if I don't do better next week.

Thanks for the help.

 

[NurseKnuckles]

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.

Interesting. I always considered chest and upper back work more improtant than direct tricep work for the raw bench, but obviously the tricep is a big part of that lift. Thanks, man.

 

[NurseKnuckles]

Why no fruit?


EDIT:


Yes.

A substantial part of that huge protein intake turns into glycogen via gluconeogenesis, anyway. It just stresses your digestive system and liver a lot more than it would if you were to lower your protein intake to more "reasonable" levels and compensate with a modest carb intake increase.

CAn I just say that I agree withwhat Miaou is saying. I was taking in a huge amount of calories from protein and was suffering from all kinds of weird ailments from gut issues, to swollen ankles, to all sorts of other scary things... I couldn't really figure out where this was all coming from. I tried all kinds of different things. I reduced my protein intake significantly and increased my carbs. I didn't really move much of my fat intake but I certainly changed the source... Everything stopped, cold! Anyway, I hope you figure it out and find the sweet spot for your diet!

 

[Keosawa]

On the subject of no fruit: the simple answer is that I used to, but I stopped when I was trying to bring my carb intake down, and I never reintroduced them into my diet. There's no real good reason.

Thanks, all, for the diet input. I'm going to switch my macros so that they fall more in line with these suggestions. It shouldn't be too difficult, I imagine. And I'm going to get in touch with a doctor today about a possible appointment.

 

[NurseKnuckles]

On the subject of no fruit: the simple answer is that I used to, but I stopped when I was trying to bring my carb intake down, and I never reintroduced them into my diet. There's no real good reason.

Thanks, all, for the diet input. I'm going to switch my macros so that they fall more in line with these suggestions. It shouldn't be too difficult, I imagine. And I'm going to get in touch with a doctor today about a possible appointment.

Couldn't hurt to rule shit out...

 

[Keosawa]

From yesterday:

Modified Agile 8

Squats
95x8
135x5
225x4
315x4
375x4
375x4
375x4
375x4
375x4

Leg Curls
BWx200

Leg Press, a bunch of sets

Notes: No video today, as the gym was really crowded.

 

[belph]

Find your camera?

 

[ocarey2]

Hey Kyle. I need some help. I've been doing my strength training program for about a month now based around 5x5 sets on a 2 sessions a week basis.

Day 1:
Squat, Bench, weighted pull up

Day2:
Single leg squat, dead lift, seated row, shoulder press (dumbells)

I have been making consistent gains but my problem is that my back, particularly my lower back, doesn't seem to properly recover week to week. It can get quite painful particularly after my second workout of the week. I presumed initially that it was to do with my dead lift form but I've had my form checked and have been told it is fine. This week I changed the order and did dead lift first rather than single leg squat first. My back felt fine after dead lift but started to get a little sore after single leg squat and that evening I was in a fair bit of pain. The pain is situated in my lower back to the right hand side (not on or near my spine so I don't think I've damaged that). I am a little wobbly on single leg squat when i move up the weight. Could this be the cause of the problem and if so what can I do to fix it? Do you advise I visit a physio? The pain mostly subsides by the time I come back round to my day two routine but is a little debilitating for 4-5 days afterwards and is still sort of there constantly. I tried resting for a full week and it went away but when I went back it was back in full force. is the single leg squat the problem, and should I just not try for as much weight in this area?

If it is due to a muscle imbalance, what exercises can I do to fix it?

Any advice you or anyone else here has would be greatly apreciated

 

[miaou]

Hey Kyle. I need some help. I've been doing my strength training program for about a month now

...

Any advice you or anyone else here has would be greatly apreciated

My advice:

Go to the main S&C forum, start a thread about it.

or

Go to the main forum, find the "beginners question thread", ask your question there.

or

Start a training log, ask your question there.


What you should NOT do:

go to a particular poster's log that you've never posted in before and ask a wall-of-text-question about yourself.

 

[NurseKnuckles]

Hey Kyle. I need some help. I've been doing my strength training program for about a month now based around 5x5 sets on a 2 sessions

Casper?

 

[dawgpnd81]

Hi Kyle:

What is the meaning of life?

Also, can you do my homework and walk my dog...for free.

And then write me a routine.

And wipe my butt after I poop.

 

[Keosawa]

Find your camera?

I did, thank Joe Pesci.

Hey Kyle. I need some help. I've been doing my strength training program for about a month now based around 5x5 sets on a 2 sessions a week basis.

Day 1:
Squat, Bench, weighted pull up

Day2:
Single leg squat, dead lift, seated row, shoulder press (dumbells)

I have been making consistent gains but my problem is that my back, particularly my lower back, doesn't seem to properly recover week to week. It can get quite painful particularly after my second workout of the week. I presumed initially that it was to do with my dead lift form but I've had my form checked and have been told it is fine. This week I changed the order and did dead lift first rather than single leg squat first. My back felt fine after dead lift but started to get a little sore after single leg squat and that evening I was in a fair bit of pain. The pain is situated in my lower back to the right hand side (not on or near my spine so I don't think I've damaged that). I am a little wobbly on single leg squat when i move up the weight. Could this be the cause of the problem and if so what can I do to fix it? Do you advise I visit a physio? The pain mostly subsides by the time I come back round to my day two routine but is a little debilitating for 4-5 days afterwards and is still sort of there constantly. I tried resting for a full week and it went away but when I went back it was back in full force. is the single leg squat the problem, and should I just not try for as much weight in this area?

If it is due to a muscle imbalance, what exercises can I do to fix it?

Any advice you or anyone else here has would be greatly apreciated

If you can manage it, getting an expert opinion is never a bad idea, especially since you say you're experiencing pain. I'm not exactly sure what the problem is, but my suggestion would be to isolate the possible variables and change them one at a time until you have a solution. Your ailment could probably be a lot of things, so I won't try to make a diagnosis on here (which means I can't call it a muscle imbalance--though I sort of doubt that's the case anyway, since you're new to strength training and are currently doing unilateral work).

If you're experiencing lower back pain, start substituting the movements you think are causing it with vertical-torso variations. Try to do a high-bar or a front squat instead of a single-legged squat, or try to do a sumo deadlift, or a pull off of blocks, instead of a conventional deadlift. These will limit lumbar stress, and you might discover by substituting one or the other that you can manage this.

Again, see someone if you can. If you know what you've got, it's a lot easier to adjust the training to it. The goal, if you were to try to substitute exercises, would be to see an instant decrease in the length and extent of pain following training.

 

[Keosawa]

Casper?

Dude I talked to once on a thread on the Ask the Fighters sub-forum. It was about what fighters lift.

Hi Kyle:

What is the meaning of life?

Also, can you do my homework and walk my dog...for free.

And then write me a routine.

And wipe my butt after I poop.

Be happy, and try never to die.

I will walk your dog for free--at least, Babyeater will want to do it. I will not do your homework.

If I ever finish my e-book, then you can have a program from me for free. Otherwise, I don't write programs for pay. Enough people out there will gladly do that.

Not even once.

 

[Keosawa]

Floor Press w/ reactive slingshot
Barx20
95x5
145x5
195x5
245x5
270x5
280x5
290x5
305x5 (PR)

Pull-Ups
BWx7
BWx7
BWx7
BWx7
BWx7

Klokovs
135x3
135x3
Bar x lots

Notes: My sternum did something whacky on my last bench session, so I made some changes to do floor pressing with the slingshot, and that seemed to help. I should be good to go for the next training session.

As for the floor pressing, 305x5 is a good number, as that's 89-90% of my 1RM with the slingshot.

 

[ocarey2]

My advice:

Go to the main S&C forum, start a thread about it.

or

Go to the main forum, find the "beginners question thread", ask your question there.

or

Start a training log, ask your question there.


What you should NOT do:

go to a particular poster's log that you've never posted in before and ask a wall-of-text-question about yourself.

I've discussed my training with Keosawa before in a different thread and he seemed like a helpful and friendly guy. I'm sorry if I offended you by breaking some sherdog etiquette rules which I was not familiar with. I chose to go to his training log because I wanted to avoid having to sift through unhelpful posts like this. My mistake was coming to sherdog at all for advice if I'm going to be subjected to such abuse for such an innocent mistake.

Fortunately keosawa doesn't seem nearly as bothered about this as you do.

Apologies Keosawa if I annoyed you and thanks for the advice

 

[Ethan]

I've discussed my training with Keosawa before in a different thread and he seemed like a helpful and friendly guy. I'm sorry if I offended you by breaking some sherdog etiquette rules which I was not familiar with. I chose to go to his training log because I wanted to avoid having to sift through unhelpful posts like this. My mistake was coming to sherdog at all for advice if I'm going to be subjected to such abuse for such an innocent mistake.

Fortunately keosawa doesn't seem nearly as bothered about this as you do.

Apologies Keosawa if I annoyed you and thanks for the advice

Relax dude. He was just giving you advice on forum etiquette. No need to bite his head off. He wasn't even really rude.

It is generally poor form to post for advice in a training log, and pretty presumptuous. If you had started a thread, you would have gotten an answer just as fast, unless of course you chose to bite someone's head off like you just did to miaou. Typically when you do that here you're on your own.

That said, Keo is always very helpful to anyone who asks and if you do the same thing again, he'll doubtless answer your question. It's just a bit rude.

 

[miaou]

I've discussed my training with Keosawa before in a different thread and he seemed like a helpful and friendly guy. I'm sorry if I offended you by breaking some sherdog etiquette rules which I was not familiar with. I chose to go to his training log because I wanted to avoid having to sift through unhelpful posts like this. My mistake was coming to sherdog at all for advice if I'm going to be subjected to such abuse for such an innocent mistake.

Fortunately keosawa doesn't seem nearly as bothered about this as you do.

You specifically asked for any advice anyone here has to offer:

Any advice you or anyone else here has would be greatly apreciated

Lol at considering "being subjected to abuse" people being honest about your shitty behavior.

You could just take that opportunity to reevaluate/see from a different perspective your actions. But of course you'll just attribute truthful/accurate criticism to "unhelpful posts" by "abusive sherdog posters". Must suck to be you.

 

[LegioTitan]

Edited out hypocritical statement.