Keosawa's Powerlifting Log

Keosawa said:
- 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.
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Maybe try over-under grip AND straps together? I've never seen or heard of it, but I don't see why it wouldn't work.
 
miaou said:
How come the overhead press singles?
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I was running short on time, and I've been trying to incorporate some OHPing into my training, so I just did a few closely clustered singles at the end of my session.
 
ravenman2000 said:
Maybe try over-under grip AND straps together? I've never seen or heard of it, but I don't see why it wouldn't work.
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I remember, from past experience, this not working so well (something about how the straps need to be running in the same direction to really be effective), but you know, it's worth another try.
 
ravenman2000 said:
Good luck with the straps/hands.

Kyle, if you have a couple of minutes to check my training log to look at my five-rep-max squat form and add any comments, I would be grateful: http://forums.sherdog.com/forums/showthread.php?p=89945741#post89945741
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Just saw this! I'm just coming on to log tonight, but I'll check in sometime tomorrow evening.

From Tuesday:

Reverse-Band Squat
135x5
225x5
275x3
315x3
365x2
405x2
455x2
475x2
500x3 (PR)
365x8
315x10
315x10

Block Pulls, Knee Height
485x10
485x10
485x10

Normal-Stance Squats, beltless
185x10
185x10
185x10

Notes: Awful. 500x3 was brutal, but a 3RM PR. I just didn't feel strong at all.
 
Wednesday:

Feet-Up Paused Bench Press
Barx10
Barx10
95x5
135x5
185x1
210x1
230x1
240x1
250x1
260x1
270x1
280x1
170x15
170x12

Overhead Press
140x5
140x5
140x5
140x5
140x5

Neutral-Grip Pulldowns
110x10
130x10
130x10
130x8

Face Pulls, three sets

Front Raises
15x10, 10
20x10, 10
20x10, 10

Notes: 280 is a near-max (absolute 1RM is probably ~290 with this setup); that was my goal for the day, so I was happy to hit it. I think I'm getting stronger on these, so that's exciting. My feet-up bench and floor press are both moving in the right direction.

Thursday:

Paused Beltless Squats
95x5
135x3
185x1
225x1
275x1
315x1
340x1
365x1
385x1
405x0
405x0
405x1

Notes: Paused beltless squat is now five pounds from my unwrapped, belted, non-paused squat; apparently, I have a lot to work on here. The belt goes back on this weekend, and I'm going to stop pausing my reps and start dropping into the hole--here's hoping I put together a good second phase of training. These squat variations were fun, and I'm very happy with how I tested out, but it's time to move on to bigger and better things.
 
FWIW, straps completely ruin my set up and pull in general when doing anything remotely heavy.

I've been toying with the idea of doing my lighter, back off Sheiko bench sets with my feet on the bench, but I can't decide if doing less reps without leg drive is better for my bench than more reps with leg drive.
 
Raw Unity will be cool, I am also kind of excited about it. Jeremy Hamilton posts on another MMA forum and has a RUM thread running on his progress, and a gym-mate is recording videos of Jeremy's training sessions; he's gunning for Dan Green's WR total. Then with Malan. on top of the regular heavy-hitters that have come the last two years, there should be some outstanding feats. The event should also mark Kyle Keough breaking the 1,400 barrier :icon_twis
 
Good to an increased log effort Keo, though I follow your training on teh youtoobs eitherway.

The RUM roster looks amazing, heres to Malan smashing it :P
 
Ouranos said:
FWIW, straps completely ruin my set up and pull in general when doing anything remotely heavy.

I've been toying with the idea of doing my lighter, back off Sheiko bench sets with my feet on the bench, but I can't decide if doing less reps without leg drive is better for my bench than more reps with leg drive.
Click to expand...

Yeah, they used to never cause me much of an issue, but now I get this weird rotation in my bar from using them.

And if it helps, I think for me the decision was made based upon the apparent disparity between the two. If your feet-up bench is close to your competition bench, you're probably just better off getting in the extra volume; but if it's a real weakness like mine, then in my opinion, the trade-off (less volume but more weakness-specific variant training) is worth it.

NurseKnuckles said:
What? No sexy-ups?
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lol. I guess I was supposed to call them that, right? Well, my paused beltless squat is actually more upright than my regular squat, so it's not really a sexy-up. A training buddy of mine told me later that my technique looks much better on these than when I normally squat, and sadly, he's right.

ravenman2000 said:
Raw Unity will be cool, I am also kind of excited about it. Jeremy Hamilton posts on another MMA forum and has a RUM thread running on his progress, and a gym-mate is recording videos of Jeremy's training sessions; he's gunning for Dan Green's WR total. Then with Malan. on top of the regular heavy-hitters that have come the last two years, there should be some outstanding feats. The event should also mark Kyle Keough breaking the 1,400 barrier :icon_twis
Click to expand...

That's very cool--Jeremy Hamilton is one really strong dude. He is definitely capable of beating Dan Green head-to-head if everything falls just right.

And it will be pretty surreal competing on the same day as Malan--I think I compete on the session after him. I'm excited to be a part of this meet, but there's a part of me that is also disappointed that I won't be able to watch most of it closely, because I guess I'll have myself to worry about.

And as far as my meet goals go, I'm just looking for a successful meet--and maybe another PR total. 1400 would be great, but I'm trying not to put too much pressure on myself. My openers will be basic 3RMs (or a little under), and I'll just pick attempts based on how I feel. I feel like I'd probably be totaling a little higher at meets if I wasn't pressuring myself to hit X total going in.

So, openers will be something like a 450 squat, 285 bench, and 550 deadlift. I'll build up based on feel and just try and do a solid total.
 
Kinglee said:
Good to an increased log effort Keo, though I follow your training on teh youtoobs eitherway.

The RUM roster looks amazing, heres to Malan smashing it :P
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Thanks mate. And yeah, I imagine he will be spectacular. For the SHWs on that day, third place will likely end up with a 2200+ lb. total; that's pretty crazy when you think about how few people have totaled 2200+ in history.
 
I fiND the paused squat ends up putting me in the strongest position to complete the lift so yeah, I'm a tad more upright.
 
Keosawa said:
Replied!
Click to expand...

Thanks man! I'll start focusing on stability and not wasting movement each time I am under the bar. I might also address my lack of stability in an upcoming hypertrophy phase with some extra ab work and possibly some front squats for more core stability and quad work.
 


Squats w/ wraps
95x8
135x5
185x5
225x3
315x3
405x10 (PR)
(no wraps)
355x3
355x3

Hip Abductors
80x20
100x20
80x20

Bulgarian Split Squats w/ dumbbells
35x10, 10
45x10, 10

Notes: This was a shorter session, in part because I wanted to change my programming to try out these new wraps. I pushed it a little harder and was wiped from the squatting, so I didn't do as much total volume. Next session will have to be a pretty strict volume session to compensate (seeing as I just did two high-RPE sessions this week).

Overall, great session. I am the proud owner of these Lilliebridge WR wraps, and they feel quite good. They're more comfortable to wear than the Inzer wraps, and they stretch while still being very thick and cast-like. I can wrap them easily and they seem to suit my squat well. 405x10 was easy, and I had more in me, but I capped myself at ten. I knew that I wouldn't be able to rerack it after 10--my legs were jell-o--so I chose to end the set.

405x10 is also a new 10RM, and it's definitely my longest wrapped set in a long time. In the spring, I squatted 415x9 and got hurt during the set (I missed the tenth rep of that set), so I feel like this suggests I'm making progress. This was definitely the best squat week in a long time--I've hit a 405-lb. paused beltless squat, gotten 360x11 and 405 unwrapped, felt good about the volume work I've done, and now squatted 405x10 in wraps.
 
Paused Bench Press
Barx10
95x5
135x5
185x3
210x10
225x10
240x11 (+2 PR)

Floor Press
205x12
205x12

OHP
Up to 145x5, stopped there (tired)

Tricep Pushdowns w/ band, four or five sets

Band Pull-Aparts, three sets

Notes: My first day back comp benching went OK. Not great, certainly not bad. I didn't expect to see my comp bench shoot up from my new training and so I wasn't let down. 240x11 was a PR, but for context, I have done 245x10 before, so it's not like it's a big improvement (if it's an improvement at all). I need to do feet-up work mixed with more overhead training for at least a few months before it will start to carry over, simply because my bench moves so slowly.

Overall, bar-speed was good and my strength was there. I think once I re-acclimate to this style a bit, I'll post slightly better numbers. I'm feeling good right now and my tendinitis really isn't an issue, so I might make next week's paused bench session a high-intensity day (and keep my other session as a high-RPE, moderate-volume feet-up day).

 
Great work in here, keo.

Have you gotten in contact with any sponsors? Liftin at RUM is pretty big and could get you some attention.
I think you'd be an awesome representative for Animal. I know they have started to sponsor alot more powerlifters, lately.
You seem to fit into their crew. Strong, helpful, dedicated and a ambassador for the sport.

Plan for meet: wear a animal shirt. At all times, carry a shaker and fill it with animal products and claim how great it is to everyone, sneak up on the team and hang with them = profit?
 
CRZA said:
Great work in here, keo.

Have you gotten in contact with any sponsors? Liftin at RUM is pretty big and could get you some attention.
I think you'd be an awesome representative for Animal. I know they have started to sponsor alot more powerlifters, lately.
You seem to fit into their crew. Strong, helpful, dedicated and a ambassador for the sport.

Plan for meet: wear a animal shirt. At all times, carry a shaker and fill it with animal products and claim how great it is to everyone, sneak up on the team and hang with them = profit?
Click to expand...

lol. I've talked a bit to Animal, but I haven't formally inquired about a sponsorship. I really like them and think they're one of the biggest supporters of powerlifting out there. That's a tough nut to crack though, as you have to be seriously strong to be sponsored by them.

This has made me realize though that if I feel that strongly about them, maybe I should push myself harder to get sponsored by them. I should at least join their forum and start logging there.
 
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