Keosawa's Powerlifting Log

Deadlift
135x3
135x3
225x3
315x1
405x1
405x1
405x1

Dimel Deadlifts
135x20
225x25
225x25
225x20

Barbell Hip Thrusts, w/ feet elevated
135x8
225x8
225x8
225x8
315x5

GHR Standing Crunches, w/ blue band
x20
x20
x20
x20

Back Extensions
BWx20
BWx20
BWx20
BWx20

I did something else, but I can't remember what that was. Basically, I pulled up to 70% for a few singles, then did a bunch of assistance work.

Bench Press (all paused)
Barx5 (wide)
Barx5 (close)
95x3 (wide)
95x3 (close)
135x3 (wide)
135x3 (close)
190x5 (close)
210x5 (wide)
205x5 (close)
225x5 (wide)
225x5 (close)
240x5 (wide)

Bench Press w/ hanging kettlebells

115x20
115x20
115x20

JM Press, five sets

Isometric Holds (Shoulders), five mins

My last session before my meet!
 
You lift for the SPF right Keo?
Someone told me they use texas DL bars on occasion at meets. Any truth to that?

EDIT: Also, the SPF American record for the DL at 165 is 620, yes?
 
Last edited by a moderator:
LegioTitan said:
You lift for the SPF right Keo?
Someone told me they use texas DL bars on occasion at meets. Any truth to that?

EDIT: Also, the SPF American record for the DL at 165 is 620, yes?
Click to expand...

Nope, I'm a NASA lifter. I already own their American record, which is likely lower than the SPF's.

Personally, I don't care about any federation's American record. We have plenty of lifters who like to gloat online about their many NASA American records. There's one guy on our facebook page who likes to bring up the eleven American records he set at 132 lbs. in his last meet, despite having a total that's a good 500 lbs. lower than Lamar Gant's and Joe Bradley's were.
 
The SPF multi-ply deadlift record at 148 is 560, and at 165 it's 650. Because SPF has only recently started to offer raw meets, their better lightweight lifters have always competed in multi-ply.
 
Gotchya. Thanks for the info. I thought maybe I'd set that as a training goal so I could have something to move towards and something else on my lifting resume but I get the impression they mean dick-all, in your opinion. Obviously getting a little ahead of myself as I've only been back at it for a couple of weeks but my weight keeps going down and my strength is coming back pretty fast. The DL is about the only thing I can do without my knee being the limiting factor.

Also, sorry if thinking you were an SPF lifter is some sort of insult or slight. I know the PL orgs have strange relationships with each other.

And for the record, I think it's pretty cool that the current best is yours.
 
Out of curiosity: how come you chose to do sets of 5 for your last pre-comp bench session, and with varying grip widths at that?

I mean, wouldn't it make more sense to do low-rep work only using your competitive form this close to the meet in order to "peak"?
 
Last week and a half or so I've been very strict with my diet. I really needed to educate myself on dropping the pounds. I'm now weighing in at 156-157 (down from 160, so some water weight and some fat loss due to time period). Basically to lose the weight I cut some carbs. Not completely, but I'm eating around 150g per day or so, keeping protein and fat high.

Thanks for the post, the greek yogurt is a life saver for breakfast.
 
Good luck at your meet KKeough! Any meet goals in particular?
 
Good luck at the meet. Looking forward to the write-up and vids!
 
Ill follow the trend. :D
Good luck Keo. Kick ass!
 
Kill it and everything that looks like it.

And its friends. And maybe the stray passer-by.

:)
 
LegioTitan said:
Gotchya. Thanks for the info. I thought maybe I'd set that as a training goal so I could have something to move towards and something else on my lifting resume but I get the impression they mean dick-all, in your opinion. Obviously getting a little ahead of myself as I've only been back at it for a couple of weeks but my weight keeps going down and my strength is coming back pretty fast. The DL is about the only thing I can do without my knee being the limiting factor.

Also, sorry if thinking you were an SPF lifter is some sort of insult or slight. I know the PL orgs have strange relationships with each other.

And for the record, I think it's pretty cool that the current best is yours.
Click to expand...

I think some federation records are loftier than others, but SPF has its share of very good lifters. Fed records are good motivational tools for lifters, so I'm all for them.

And I have nothing against the SPF whatsoever; I know of their reputation, but being affiliated with them wouldn't bother me. If I were to ever move to Westside, that's where I'd be competing. NASA hates SPF, but I stay out of it.
 
miaou said:
Out of curiosity: how come you chose to do sets of 5 for your last pre-comp bench session, and with varying grip widths at that?

I mean, wouldn't it make more sense to do low-rep work only using your competitive form this close to the meet in order to "peak"?
Click to expand...

I ran a reverse-cycle this time around: I tested my maxes, then progressively decreased intensity and added volume. For the last two weeks, I trained paused presses exclusively for my bench press work sets.

To answer your question, I wanted to try to perform everything at >90% for my final two training weeks and couple that with an increased amount of band training (to try and keep my CNS primed for max attempts). In the past, I've done a few singles with my openers on this last training week, and I never felt great doing it, so I'm trying a different approach.

I'm doing this specifically for the bench press because I struggled at my last meet with fatigue from having set up for so many paused bench singles. Basically, my back tightened up after keeping such a tight arch for so many attempts; doing longer paused sets will, I hope, prepare me for that.

That's the hope, anyway.
 
dannysmith said:
Last week and a half or so I've been very strict with my diet. I really needed to educate myself on dropping the pounds. I'm now weighing in at 156-157 (down from 160, so some water weight and some fat loss due to time period). Basically to lose the weight I cut some carbs. Not completely, but I'm eating around 150g per day or so, keeping protein and fat high.

Thanks for the post, the greek yogurt is a life saver for breakfast.
Click to expand...

Yeah, greek yogurt is great--I've really become fond of it. 150g of carbs is usually what I consume too; if I go much lower, I really start feeling lethargic.
 
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