Keosawa's Powerlifting Log

ocarey2 said:
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
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No worries--I think that when we spoke, I said you were welcome to stop by my log if you ever had any questions.

I have a different relationship to my log than do other people; I really don't mind if people post their own stuff in here, or pose their own questions to me. It makes fielding questions a lot easier for me, since I only have to go to one place. ocarey, others might be bothered if you do this in their training logs, but for me, it's not a problem.

miaou and Ethan, I appreciate you looking out for me, but in this case it's fine. Let's not fight in here over nothing.
 
Hope you get your diet sorted out, and everything going smoothly.

I'd also like to say thanks for all your previous posts (and video) about your diet. It inspired me to take my own diet seriously.
 
miaou said:
You specifically asked for any advice anyone here has to offer:



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.
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Ethan said:
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.
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OK. I felt that the message was intended to make me feel stupid. If that was not your intention then I apologise.

As Keo has said he did tell me in another forum to stop by his training log if I needed any advice. Again sorry for overreacting and I'll be sure not to do this in someone else's training log
 
ocarey2 said:
OK. I felt that the message was intended to make me feel stupid. If that was not your intention then I apologise.

As Keo has said he did tell me in another forum to stop by his training log if I needed any advice. Again sorry for overreacting and I'll be sure not to do this in someone else's training log
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Cool.
 
Tosa said:
Hope you get your diet sorted out, and everything going smoothly.

I'd also like to say thanks for all your previous posts (and video) about your diet. It inspired me to take my own diet seriously.
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I do appreciate that, Tosa. I'm obviously not anywhere close to well versed in this, but I am at least trying.
 


Modified Agile 8

Squats
95x8
135x5
185x5
235x3
285x3
325x1
340x7
340x7
340x7
340x10 (PR, I think...?)

Notes: The depth was bad, particularly when I really controlled my eccentric, and I felt pretty achy, but I got a good amount of squatting volume in, and it got progressively easier as the session went along. I can remember squatting 345x5 the week before my last meet and having those reps feel horribly difficult, so I think I'm coming into this one in much better shape.
 


Paused Bench Press
Barx20
95x8
135x5
185x5
235x6
250x6 (two second pauses; missed seventh)
250x6
250x6
250x6

Lat Pulldowns
140x8
140x8
140x8
140x8
140x8

Cable Tricep Pushdowns, four sets

Banded Pushdowns, five sets (100+ reps total)

Notes: My bench felt a lot better today, and even though the speed wasn't spectacular, I felt like I was in much better control lowering the weight, and I didn't have much any achiness. My sternum was fine, my right shoulder strain was minimal, and the reps were very clean. For kicks, I tried to do 250x7 with two-second pauses, but I missed the seventh rep. That's OK though, since I did a tough 250x6 just before my last meet, so this tells me I'm right where I need to be. Overall, the bench felt good today, and I'll slowly ramp things up for July now. I can say with confidence that all three of my lifts have looked very solid over the last month.
 


Deadlifts
135x5
225x3
315x3
405x3
455x1
490x10 (PR, cluster set)
490x4
490x4
490x4
425x10

Lat Pulldowns
120x10
120x10
120x10

Notes: My deadlift is getting really strong. Either that, or I'm just getting better at rep work. My wider stance is also starting to feel more natural. I was basically able to add ten pounds to the last training session and match it.

So, anyway, I don't know exactly what to write here, except that deadlifting more seems to really be benefiting my deadlift, so I'm excited for where it will go. When I started competing, I was basically a deadlift specialist because my squat and bench press weren't that good; I think now my deadlift might shoot up again after the other lifters had time to catch up.

Any ideas on what my deadlift attempts should be for my meet in a month? I'm probably going to open light at 518, then jump straight to 573/579 (unless I have done really well and want to be conservative to secure a meet PR), then try a higher third attempt. I'm not going to test my deadlift before the meet, and this is the first time I'm going into a meet without a real clear idea of what I can and cannot pull, so any input would be appreciated.
 
Shit man. A powerlifter doing cardio? Unheard of :D

Lol, damn nice DL'ing. No idea about the meet attempts though, I'd assume you'd know how your DL feels better than anyone else watching your videos online.
 
LZD said:
lol.
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lulz indeed.

Gfreak said:
Shit man. A powerlifter doing cardio? Unheard of :D

Lol, damn nice DL'ing. No idea about the meet attempts though, I'd assume you'd know how your DL feels better than anyone else watching your videos online.
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I've been doing so much higher-rep lifting that it doesn't really feel like "cardio" anymore. A few months ago, this would have left me gasping on the floor though.

My deadlift still feels weird because the strength curve has changed. I don't have quite the same pop off the floor, but my lockout is a lot smoother. So, it's hard for me to know exactly where my max is right now. I figured maybe getting other people's input on how they'd plan my attempts might help me out.
 
Keosawa said:
lulz indeed.



I've been doing so much higher-rep lifting that it doesn't really feel like "cardio" anymore. A few months ago, this would have left me gasping on the floor though.

My deadlift still feels weird because the strength curve has changed. I don't have quite the same pop off the floor, but my lockout is a lot smoother. So, it's hard for me to know exactly where my max is right now. I figured maybe getting other people's input on how they'd plan my attempts might help me out.
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Pshhhh anything over 5 reps is cardio. :icon_chee


I had a question I hoped to bother you with. What assistance exercises would help me to keep my hips down on the deadlift? Thank you very much if you choose to help.
 
Modern Warrior1 said:
Pshhhh anything over 5 reps is cardio. :icon_chee


I had a question I hoped to bother you with. What assistance exercises would help me to keep my hips down on the deadlift? Thank you very much if you choose to help.
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I saw the convo in the Pub and offered an answer there. If I were running your programming for deadlifting, I'd have you do your main pulling, then I'd have you do five sets of ten with 40% of your max, focusing on keeping your hip down. After every three weeks, I'd add ten pounds. Once you've logged three months, I'd re-assess your form on your heavy pulls.
 
Keosawa said:
I saw the convo in the Pub and offered an answer there. If I were running your programming for deadlifting, I'd have you do your main pulling, then I'd have you do five sets of ten with 40% of your max, focusing on keeping your hip down. After every three weeks, I'd add ten pounds. Once you've logged three months, I'd re-assess your form on your heavy pulls.
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thank you so much. I'll do exactly that.
 
Fighting Sprite said:
You're weak and you suck. Please try harder. Kthx.
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Got it.

Also, it sounds like these UPA meets get streamed on livestream; if so, I'll try and get a link and post it on the forum before the competition so that people can watch if they want to.
 
Seems like that deadlift form change is really working for ya man. Looking forward to seeing what you get at the meet!
 
Keosawa said:
Got it.

Also, it sounds like these UPA meets get streamed on livestream; if so, I'll try and get a link and post it on the forum before the competition so that people can watch if they want to.
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looking forward to this... i hope it isn't in some ridiculously high quality feed that i only see frame by frame...
 
Whoa, awesome deadlift man. And this just a few weeks after a big form tweak.

I'm always impressed that someone so advanced still progresses so steadily.
 
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