Keosawa's Powerlifting Log

Friday's Deadlifts:
135x5
225x5
275x1
315x1
365x1
415x1
465x1
480x4
480x4
480x4
480x4
480x8 (done in 1:30; PR for time)

Off 4" Deficit
275x2
275x2
275x2
275x2
275x2
275x2

Leg Curls
BWx200

Lat Pulldowns
120x5
140x5
160x5
160x5
160x5

Notes: The video of 480x8 makes my deadlift session look better than it really went. Most of the reps for 480x4x4 felt slow and awful, but I was able to make some changes and get into a better groove for my last set(s), which I just combined into 480x8. I wanted to do them all consecutively, but I ran out of steam just before the last rep (lulz).

It was just one of those days where I didn't feel good (maybe due to the deficit) and wasn't responding well to the training (I just felt faint, for whatever reason, after a lot of my sets). I'm glad to have logged all the reps though. Next week is 495x4x6.

 
I have a question, sorry if you've already answered this at some point. But when you're in the gym for a long time, I'm going to assume 2hrs+ if your Deads took 1hr30, do you take in any nutrition?
Carb drinks, proteins, fruit etc, to help sustain your energy levels for a few hours of lifting heavy ass weights?

Edit. Oh I get it, the 8 reps took 1min30 seconds.. ah.
 
Flash_Monsta said:
I have a question, sorry if you've already answered this at some point. But when you're in the gym for a long time, I'm going to assume 2hrs+ if your Deads took 1hr30, do you take in any nutrition?
Carb drinks, proteins, fruit etc, to help sustain your energy levels for a few hours of lifting heavy ass weights?

Edit. Oh I get it, the 8 reps took 1min30 seconds.. ah.
Click to expand...

Nope. All told, deadlifting probably took me about an hour and a half. After that, I take a short break (5-10 minutes), then run through my assistance work very quickly. That's usually how I set up my training. Otherwise, I don't worry about eating anything; I just try to make sure I'm drinking enough water.
 
Ah cool cool, thanks for the reply. An hour and a half of deadlifting sounds beastly, who needs cardio training eh?.
 
Flash_Monsta said:
Ah cool cool, thanks for the reply. An hour and a half of deadlifting sounds beastly, who needs cardio training eh?.
Click to expand...

Blah. Unfortunately for me, I'm a lot better at rep work than I am at near-max stuff.

From Sunday:

Floor Press (wide grip)
Barx10
95x8
135x5
185x5
205x5
225x18
245x1
265x1
285x1
315x1 (PR)
320x0

135x20
135x20
135x15

Face Pulls, in kg
47.5x15
47.5x15
47.5x15
47.5x15

External Rotations, in kg
7.5x15
7.5x15
7.5x15

Hammer Curls
30x10, 10
30x10, 10
30x15, 15

Front Raises
15x10, 10
15x10, 10
15x10, 10

Barbell Shrugs
135x15
135x15
135x15

IYT holds, 35-sec. each, five positions

Wall Angels
x15
x15
x15
 
Last edited:
Nice work on the Press PR, look forward to seeing the video.
 
From Tuesday:

Reverse-Band Squats
135x5
185x3
225x3
275x3
315x3
405x3
460x3
460x3
460x3
460x3
460x5

Bulgarian Split Squats
Barx8, 8
Barx8, 8
65x8, 8
65x8, 8

Notes: Put all unilateral training on the list of things I'm really bad at.
 
From Wednesday:

Feet-Up Paused Bench Press
Barx10
95x8
135x5
185x5
225x6
225x6
225x6
225x6

Block Pulls, Knee Height
135x5
225x3
315x1
405x1
465x10
465x10
465x20

Overhead Press
Barx10
95x5
115x5
135x5
135x5
135x5

Notes: Feet-up bench and floor press have both gone up considerably since I started training them a few weeks ago. OHP (considering how badly it has atrophied) should go up regularly as well. Hopefully this will all end up pushing my bench press past this plateau point, so that I can finally bench something over 310 at RUM.
 
Keosawa said:
From Tuesday:

Bulgarian Split Squats
Barx8, 8
Barx8, 8
65x8, 8
65x8, 8

Notes: Put all unilateral training on the list of things I'm really bad at.
Click to expand...

Lol that happens if it's been a while.
 
*begins Bulgarian Split Squat training so can beat Keo at something*
 
Are those the grey 5mm rehbands you had on the vid?

When do you use those/how happy are you with them? Also, did you go with your size or one size smaller?
 
toonie said:
*begins Bulgarian Split Squat training so can beat Keo at something*
Click to expand...

lol. You can probably already beat me at it.

miaou said:
Are those the grey 5mm rehbands you had on the vid?

When do you use those/how happy are you with them? Also, did you go with your size or one size smaller?
Click to expand...

Yes, I think they are. I use them whenever I'm squatting (usually without wraps, though I have wrapped over them in the past), and I like them a lot.

As far as sizing goes, I can't say, because they were a gift. They feel "just right," i.e. not so snug that it takes work to put them on, and not too loose that they're falling off. They're loose enough so that I have to hike them up a bit after every few sets, but they still fit me well.

daken7 said:
Yep. Never seems to be an issue for the upper body when it comes to unilateral work.
Click to expand...

I used to have an uneven press-out on my bench press, but I was able to fix that just through bench pressing. My knees sometimes track differently on squats, and I imagine focusing on BSS's for a while might help.
 


From Friday:

Deadlifts
135x5
225x3
275x3
315x1
365x1
415x1
465x1
495x4
495x4
495x4
495x4
495x4

DE Deadlifts (45-sec. rest intervals)
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3

Notes: With my block pulls being done on another day, I have more time now to do RE/DE training after my heavy pulls, so I did some light (40ish%) DE deadlifts after my main work.

As far as this session goes, I think a lot of things went very well, and a lot of things went very poorly. I'll make a list:

The good:

- My bar-speed, especially on some of these reps, felt great. I felt fast even warming up, and my 275-lb. pulls went well. Overall, I've felt stronger deadlifting with each passing week.
- I'm doing a good job here of pulling with my hips slightly higher; that's one reason why my bar-speed is up a bit here.
- 495 lbs. is 82.5% of a hypothetical 600-lb. max, so let's say it's 83% or 84%, considering a.) I'm not pulling on a deadlift bar and b.) I missed 601 at the meet. To hit it for five sets of four is very likely a total-volume PR for me, and I didn't have to struggle badly on any reps.

The bad:

- I experimented with a narrower stance, and though it felt faster off the floor, I was really getting forward at lockout, resulting in some pretty rough finishes to these pulls. I think I have to find a happy medium with my stance here.
- My pull with a double-overhand grip is whacked out. The first two sets were by far the easiest; once I put my straps on, it got a lot harder. My hands can't last through 20 reps at 495, but I will keep working on their conditioning and, over time, perhaps they'll be able to handle it. It's not that my grip's giving out--my hands just get beat up over the course of the session, so I use straps rather than have something tear.
Anyway, with double-overhand, I'm slower off the floor AND my bar is rotating on me at lockout. Both are bad.
- Finally, the first rep is slower than the others, which is obviously not ideal. I don't know why this is, and it's not something that is usually that pronounced for me, so I'll just keep an eye on it for the future.
 


Floor Press
Barx10
95x5
135x5
185x3
205x3
225x3
245x8
245x8
245x8
250x8

Paused Beltless Squat
Worked up to (yesterday and today both included):
275x5
290x5
305x5
(from today:) 320x8

Overhead Press
Barx5
95x1
145x1
155x1
155x1
155x1
155x1
155x1
 
How come the overhead press singles?
 
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