Keosawa's Powerlifting Log

Do you see yourself getting into a newer suit, maybe the Super Centurion and going after a geared meet?
 
So I've got 5 full weeks of lifting until the week of the meet . Any suggestions of scheduling or should I just not worry too much about tweaking what I'm doing that much?

Granted yesterday was shot and today is going to be a crapshoot due to me being violently ill this weekend. Good times. I'll be updating my log with todays work etc later.
 
cXs808 said:
Do you see yourself getting into a newer suit, maybe the Super Centurion and going after a geared meet?
Click to expand...

I don't know what the future holds in store for me. I know I'll be competing raw for at least the next year. Maybe I try single-ply eventually; I don't intend to buy a new suit anytime soon though. Right now, the purpose of the suit is to allow for me to perform wide-stance training without killing my hips. In other words, I'm using this suit to try and improve as a raw squatter, if that makes any sense.

I'll probably end up competing geared eventually. I don't feel like I have to pick and choose though, at least not right now; I could do both if I wanted to. Once you start to talk about multi-ply, you're talking about a new sport entirely, so if I were to go that route, doing both would be more difficult.
 
klonger said:
So I've got 5 full weeks of lifting until the week of the meet . Any suggestions of scheduling or should I just not worry too much about tweaking what I'm doing that much?

Granted yesterday was shot and today is going to be a crapshoot due to me being violently ill this weekend. Good times. I'll be updating my log with todays work etc later.
Click to expand...

I wouldn't worry too much about tweaking things. After another two weeks, I would start to bring down the intensity. I'm going to try a new approach and lift at 90%+ three weeks out from the meet, then scale down my percentages. It will be my first attempt at a circa max phase; I'm not sure how it will go yet, so I can't exactly advise you on it.

My suggestion would be to train as normal and maybe keep a little in the tank over the last couple weeks without being too conservative.
 
Squat
Barx8
135x5
135x5
225x3
315x3
325x5
370x3
415x3

Blue Reverse-Band Box Squats (105 lbs. at bottom, nothing at top)
225x1
315x1
365x1
405x1
455x1
495x1
545x1

Hip Abductors, four sets

Weighted Crunches
125x25
125x25
125x25

415x3 ties a three-rep PR, but I did this one with clamps, so I guess this must be a new PR by at least a few ounces (lol). My squats didn't feel great today, but I got through them. For the blue reverse-band squats, we set the bands up so that there was no tension at the very top; the difference between top and bottom measured out to be just over 100 lbs. 545 lbs. ended up being 545 at the top and 440 at the bottom. These were helpful just because everything at or above 405 was a pretty heavy walk-out, and it was interesting handling something so far above my squat max. I had a little more in the tank after 545, but the walk-out was so taxing that I didn't risk doing something stupid. I was admittedly surprised to see that the tension was so low, since I thought we'd be getting 150+ lbs. at the bottom.
 
Don't be so modest. It'd be a PR by more than 17 ounces. The clamps, assuming you mean the usual spring collars, are a quarter kilo each.
 
Tosa said:
Don't be so modest. It'd be a PR by more than 17 ounces. The clamps, assuming you mean the usual spring collars, are a quarter kilo each.
Click to expand...

They're not spring collars--they're plastic screw-on clamps. But hey, they must way something. PR!

DE Bench Press, w/ doubled mini-bands
Barx5 (wide)
Barx5 (close)
Barx5 (wide)
Barx5 (close)
95x3 (wide)
95x3 (close)
135x3 (wide)
135x2 (close)
175x2 (wide)
175x2 (normal)
175x2 (close)
175x2 (wide)
175x2 (normal)
175x2 (close)
175x2 (wide)
175x2 (normal)
175x2 (close)
190x8 (close)
190x13 (wide)

I measured the resistance for doubled mini-bands today and found that it was about 50 lbs. at the top for wide grip and 60 lbs. for close grip. So, for my speed work, that's 225 at the top for wide, 235 at the top for close, and for my rep work, that's 240 at the top for wide, 250 at the top for close.

Bench Press w/ kettlebells hanging from mini-bands
97x15
123x15
123x15
123x15

Neutral Grip Pulldowns
120x12
140x10
170x8
190x8

Hise Shrugs
135x30
225x20
225x20
225x20
 
Bench press with hanging KB is hard as shit if you get a couple heavy KB's on there.

I'm going to start incorporating squats with hanging KB's to a box next prep. Kind of a new exercise and I've heard it's a killer.
 
I'm getting DOMS from just reading this log.
 
LitteringAnd said:
What does the hanging of kb's do that adding more weight wouldn't?
Click to expand...

It's an "isolated chaotic penduluum wave." In other words, it's a poor man's bamboo bar. It forces you to work hard to stabilize the weight and is therapeutic for one's shoulders; those are the two main benefits. If I feel tight, I do a few sets of these, and I always feel better afterward.
 
KnuckleSangwich said:
Bench press with hanging KB is hard as shit if you get a couple heavy KB's on there.

I'm going to start incorporating squats with hanging KB's to a box next prep. Kind of a new exercise and I've heard it's a killer.
Click to expand...

Interesting. I haven't heard of this before. I know using lots of chains for box squats is pretty popular for stability training, but this I haven't seen.
 
You can see the stability that must be applied to the bar to keep it from flying all over the place. Add two or three KB's per side and it gets really crazy. I believe Louie used this variation to come back from a potentially bench-ending shoulder injury.

 
Keosawa said:
Interesting. I haven't heard of this before. I know using lots of chains for box squats is pretty popular for stability training, but this I haven't seen.
Click to expand...

Yea it would be just two HEAVY KB's per side down to the box (20-30kg). I haven't done them myself but I've heard they absolutely devastate your lower back and erectors.
 
Thanks for the explanation. Sounds like something a bit more advanced than anything I would need to worry about in the forseeable future.
 
Warning for you guys:

-Do not do bamboo or kettlebar-on-strings Squats/Box Squats within 24-48 hours of a heavy Squat/Deadlift/OHP day. It absolutely DESTROYS your spinal erectors.

Great movement nonetheless.
 
cXs808 said:
Warning for you guys:

-Do not do bamboo or kettlebar-on-strings Squats/Box Squats within 24-48 hours of a heavy Squat/Deadlift/OHP day. It absolutely DESTROYS your spinal erectors.

Great movement nonetheless.
Click to expand...

That's what I hear.
 
cXs808 said:
Warning for you guys:

-Do not do bamboo or kettlebar-on-strings Squats/Box Squats within 24-48 hours of a heavy Squat/Deadlift/OHP day. It absolutely DESTROYS your spinal erectors.

Great movement nonetheless.
Click to expand...

tumblr_lfgcg5qzsl1qbvc38o1_400.jpg
 
you said youre comin to IA in april right?
 
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