Keosawa's Powerlifting Log

[dannysmith]

It's the most weight that 99% of raw lifters can possibly move. There's nothing not to love.

I think the only time I've disliked deadlifts was when I pulled 14 reps on my 5+ day on 531. I set the bar down after rep 14, took a step back, stumbled a bit, caught myself, and sat down on my bench for probably 15 minutes. Hated my life for the rest of the day.

Grats to Babyeater on the sick DL.

Keo, I've read that box squats induce less soreness than a full squat, do you have any thoughts on this? I don't usually get too sore from squatting anymore, so it's not an issue; just curious.

 

[KnuckleSangwich]

What did you think about the banded rack pulls? I saw you didn't really use that much band tension.

 

[Keosawa]

What did you think about the banded rack pulls? I saw you didn't really use that much band tension.

That was not by choice. I train with a partner, and he wouldn't be able to deal with 300+ lbs. of band tension. He also will not do something different from me, which is frustrating and a pretty big hindrance for his training and mine.

Next time he's not there for a heavy squat or deadlift day, I'll jack this shit up.

 

[Keosawa]

I think the only time I've disliked deadlifts was when I pulled 14 reps on my 5+ day on 531. I set the bar down after rep 14, took a step back, stumbled a bit, caught myself, and sat down on my bench for probably 15 minutes. Hated my life for the rest of the day.

Grats to Babyeater on the sick DL.

Keo, I've read that box squats induce less soreness than a full squat, do you have any thoughts on this? I don't usually get too sore from squatting anymore, so it's not an issue; just curious.

I don't. I really can't see why that would be true, but I don't know enough about DOMS to give you a good answer. That's probably the experience for many people because the back squat is usually learned--or at least attempted--earlier in one's training than the box squat.

 

[Keosawa]

Bent-Over Rows
135x10
185x10
185x10
185x10
185x10

Iso-Lateral Row Machine
105x12
105x12
125x10

Other Lat Cable Exercise
70x10
70x10
70x10

Compression Band/External Rotation Shoulder Work w/ 18-lb. Dumbbell, 5 mins

Here's yesterday's 45-minute extra workout. Over the last couple of days I've really started feeling the itch to just get to this meet already; this has happened to me before, and it makes training for these last two weeks sort of a bore. I do, however, still need to get good training in, so I'm focusing on coming in and continuing to work hard every day. It's natural for me to feel this day considering these two weeks are sandwiched between a max-test week and a meet, but they're critical weeks.

 

[LegioTitan]

I was just having a conversation last night with a coach on a similar subject.

I had asked if he felt it was important to ever intentionally have an athlete do movements that you know they greatly enjoy to keep them motivated, or to increase the weight on primary movements for the same reason.
His response was the the effect of "What should motivate them is to win in competition. Most of that preparation is not going to be fun." specifically National Level competition.
Sometimes, even as a coach, I forget simple things like that.

 

[KnuckleSangwich]

That was not by choice. I train with a partner, and he wouldn't be able to deal with 300+ lbs. of band tension. He also will not do something different from me, which is frustrating and a pretty big hindrance for his training and mine.

Then you need to tell him to get his head out of his ass and do what he can do. If he really is hindering your training then you need to give him a reality check. I can't do GHR's with a medium band around my head...we have guys that can. Does that mean they can't do them because I can't, hell no. I do what I can do to get better and they do the same.

If he needs to set up another rack with less band tension nearby than so be it. You need to do what you need to do and it's more motivation for him to get stronger so he can start lifting with the big (little) boy. How do you think that mindset would be treated at say...Westside or any other serious gym? He'd be put in his place real fast.

 

[Keosawa]

I was just having a conversation last night with a coach on a similar subject.

I had asked if he felt it was important to ever intentionally have an athlete do movements that you know they greatly enjoy to keep them motivated, or to increase the weight on primary movements for the same reason.
His response was the the effect of "What should motivate them is to win in competition. Most of that preparation is not going to be fun." specifically National Level competition.
Sometimes, even as a coach, I forget simple things like that.

Yes; it can be difficult to keep your focus in the weeks leading to a competition. It's particularly difficult in powerlifting because the process of winding down on one's training begins a few weeks out; after my max testing, I feel like I'm trapped in some liminal time separating the two important moments of my training this month (max-test week and the meet). The process of winding down is, to be frank, boring.

 

[Keosawa]

Then you need to tell him to get his head out of his ass and do what he can do. If he really is hindering your training then you need to give him a reality check. I can't do GHR's with a medium band around my head...we have guys that can. Does that mean they can't do them because I can't, hell no. I do what I can do to get better and they do the same.

If he needs to set up another rack with less band tension nearby than so be it. You need to do what you need to do and it's more motivation for him to get stronger so he can start lifting with the big (little) boy. How do you think that mindset would be treated at say...Westside or any other serious gym? He'd be put in his place real fast.

Agreed. I was hoping that this would get better over time, and to an extent it has. I like to, for example, train by myself on extra workout days. This isn't meant to be an insult to me; it's just that I want to do what I feel is best for myself, and I don't want to have to worry about another person's needs. That's the point of the extra workout, and you don't see guys at Westside performing them together. You go in on your own time and take care of it. However, he'll often skip it if I'm not going, and when he does want to go, he wants to go with me. There have been a couple of times in which I've gone in without telling him; our work capacity isn't the same, and I can simply handle more volume than he can.

The problem for us is that I did a lot of hand-holding at the beginning--I put together everything regarding his training, analyzed his lifts, programmed his assistance work--and I think he's grown accustomed to that. In other words, I don't think he feels confident enough in his ability to self-diagnose to go out and determine what exercises he should be doing.

Still, it's getting better. A lot of times now he'll go do his own thing for lighter assistance exercises, which wouldn't have happened six months ago.

 

[KnuckleSangwich]

However, he'll often skip it if I'm not going, and when he does want to go, he wants to go with me.

I wouldn't like that at all. If you're dedicated enough you'll go get it done whether or not I'm there. If you can't make it one night you need to figure out a time earlier in the day or first thing the next morning to get it done. My training partners can see the disappointment on my face when they don't make up a workout. Hell most of them are stronger than I am and you'll hear me chastising them for missing sessions.

The problem for us is that I did a lot of hand-holding at the beginning--I put together everything regarding his training, analyzed his lifts, programmed his assistance work--and I think he's grown accustomed to that. In other words, I don't think he feels confident enough in his ability to self-diagnose to go out and determine what exercises he should be doing.

I understand this as my trainers did the same for me, and all newer members of the club in the beginning. But at some point you have to be weened off and figure shit out for yourself. Figure out what your weaknesses are and how to address them. I still ask the older guys about specific assistance exercises and how they would work and most of the time their responses are just "Yea that'd be good," or a minor tweak and then they let me go. Your first meet should be like an initiation of sorts. Your eyes are opened to what the world of powerlifting/weightlifting is really like and from then on you need to start teaching yourself and learning about what you should do. The intense hand holding period should be over. After your second and third meets you should basically be able to decifer all weaknesses and know how to address them. If you don't do meets that frequently I would say after a solid year of tutelage under a knowledgeable lifter you should start to gain a little more independence. The program obviously still needs to be spelled out but minor details should be all yours. You say he's been with you 6 months, I would make it apparent that he needs to start coming up with some stuff on his own and refocus on gaining some knowledge and experience for himself.

I would just start letting him come up with his own stuff assistance exercises and give him your thoughts. The structure of the program needs to come from you but minor assistance needs to be his decision and if he needs to come in and do them on his own than so be it.

 

[LegioTitan]

And least you have a steady and fairly motivated partner. That is, in my experience, a huge bonus. I'd kill for one right now.

What's hilarious, to me at least, is that even with a 100% knee, at 30lbs heavier, it would take me at least three months to acclimate to training with Keo every day.

 

[PLftw]

And least you have a steady and fairly motivated partner. That is, in my experience, a huge bonus. I'd kill for one right now.

What's hilarious, to me at least, is that even with a 100% knee, at 30lbs heavier, it would take me at least three months to acclimate to training with Keo every day.

ive never had a training partner hell i havent had a spotter in years lol

everyones a bodybuilder and thats all they talk about.

 

[Keosawa]

I'm going to respond to you guys, but I'm running short on time and want to log my day's training quickly.

Squat
Barx8
Barx8
135x3
135x3
225x2
275x1
315x3
350x3
380x3
405x3

Reverse-Band Box Squats (0 lbs. at top, 100 lbs. at bottom)
225x3
315x3
405x3
495x3
405x6

Barbell Hip Thrusts
135x8
315x5
405x5
425x5
445x5

My knee wraps irritated a tendon on the back of my knee, which made squatting difficult. I went through my work sets with some minor discomfort; it was enough to be conservative on these and just hit my projections. I was going to do some GHRs, but after one set, I knew I might irritate it further.

Anyway, I've acquired a lot of little nagging boo-boos over the last week or two, and this is the latest one. I'll be fine, but I am playing it a bit safe here.

 

[LZD]

Hi Keo,

Wondering how often, if at all, you incorporate overhead pressing exercises? Can one get away with only Bench pressing (and perhaps its variations) for development of the shoulders/pressing strength?

I'm asking because I can only train twice per week, and I assume I am better off focusing on just one press, rather than dividing my time on two.

Any advice appreciated!

 

[WitchCraft]

What are your thoughts on using this for core work? It's one of the only things that doesn't bother my hip flexors. I don't lean as far back as this loser either.

 

[Keosawa]

Hi Keo,

Wondering how often, if at all, you incorporate overhead pressing exercises? Can one get away with only Bench pressing (and perhaps its variations) for development of the shoulders/pressing strength?

I'm asking because I can only train twice per week, and I assume I am better off focusing on just one press, rather than dividing my time on two.

Any advice appreciated!

Maybe once every few weeks; we overhead press pretty infrequently now. I've gone through periods of overhead pressing every week, and I've gone through periods of rarely overhead pressing at all, and I honestly haven't seen the overhead press influence my bench press greatly.

So, yes, you can certainly get away with it. Is it optimal? That I don't know; there's probably a good reason to overhead press at least infrequently regardless of your strength goals. Sorry I can't give a more definitive answer on this one.

 

[Keosawa]

What are your thoughts on using this for core work? It's one of the only things that doesn't bother my hip flexors. I don't lean as far back as this loser either.

At the level of kinematics, this seems to function similarly to a lot of standing abdominal exercises, though the frontal loading of resistance is slightly different from doing a standing cable ab crunch. Based on my experience with abdominal exercises, range of motion should be limited, and the goal should be static contraction of one's abdominals. Though the claim that other standing abdominal exercises cause a rounded, destabilized spine is dubious--one could and should easily perform these with a neutral spine--and the sales pitch that this apparatus allows for "stable alignment" seems unnecessary, I think this would be useful as a core-strengthening machine/exercise.

In my opinion, any gym that would consider owning this should just purchase a back attack machine, since a similar variation of this exercise could be performed from a standing position, and that apparatus offers far more choices.

 

[WitchCraft]

At the level of kinematics, this seems to function similarly to a lot of standing abdominal exercises, though the frontal loading of resistance is slightly different from doing a standing cable ab crunch. Based on my experience with abdominal exercises, range of motion should be limited, and the goal should be static contraction of one's abdominals. Though the claim that other standing abdominal exercises cause a rounded, destabilized spine is dubious--one could and should easily perform these with a neutral spine--and the sales pitch that this apparatus allows for "stable alignment" seems unnecessary, I think this would be useful as a core-strengthening machine/exercise.

In my opinion, any gym that would consider owning this should just purchase a back attack machine, since a similar variation of this exercise could be performed from a standing position, and that apparatus offers far more choices.

It definitely seems like a waste of money. So long as it's not dangerous, I'll be using it. For some reason, it's easier for me mentally to get on this thing than do other ab exercises. It's the lazy mans way of doing it.

Thanks for your insight!

 

[Keosawa]

DE Bench Press (w/ mini short bands; 50 lbs.' resistance at the top, maybe 30 lbs.' resistance at bottom [I didn't measure that shit]) - all paused
Barx5 (wide)
Barx5 (close)
95x3 (wide)
95x3 (close)
155x2 (wide)
155x2 (normal)
155x2 (close)
155x2 (wide)
155x2 (normal)
155x2 (close)
155x2 (wide)
155x2 (normal)
155x2 (close)
155x12 (close; paused)
155x16 (wide; paused)

JM Press (w/ mini short bands)
Barx10
Barx10
Barx10
Barx8

Rear Delt Dumbbell Raises, three sets

External Rotation w/ Dumbbells, three sets

 

[Gfreak]

Quick question, This just kinda popped into my head. Would using a crunch machine as a kind of static hold be effective in any way as an exercise? Like, putting it at whatever weight. going halfway down in the ROM (or however far down) And just holding it for time against the weights.... Am I just retarded? lol