Keosawa's Powerlifting Log

[livingdeadmoose]

I understand completely. Powerlifting is, unfortunately, a fairly expensive sport. I'm sorry to hear that, man.

Also, I forgot to mention on my log that I put on an enormous amount of weight from carb-loading this weekend; I was 164.6 last night. Thankfully, my weight's starting to return to normal, as I was 157 after training today. It'll probably drop once I start returning to my normal diet.

It's okay, like I said although there will be some downers because of moving from Austin back to my parents in Oklahoma, I will have better competition opportunities and that is way more important to me than all the petty little enjoyments here in Austin.

 

[cXs808]

Your powerlifting team...is ridiculous. Three elite lifters? I'll have whatever you're smoking.

 

[Keosawa]

Your powerlifting team...is ridiculous. Three elite lifters? I'll have whatever you're smoking.

Yeah man--these kids are awesome! We've got a lot of room to improve, too. I think we can become a pretty established powerlifting team over the next couple of years.

DE Bench Press, w/ 40 lbs. of chains; all paused
Barx8 (wide)
Barx5 (close)
Barx5 (wide)
95x3 (wide)
95x3 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
155x2 (wide)
155x2 (medium)
155x2 (close)
155x2 (wide)
155x2 (medium)
155x2 (close)
135x26 (wide; all paused)
135x15 (close; all paused)

Cable Tricep Pushdowns w/ rope, five sets

Kettlebell Rows
44x10, 10
44x10, 10
44x10, 10
44x10, 10
62x10, 10

Saxon Side Bends
30x20
20x20
20x20

Lateral Dumbbell Raises
20x10
20x10
20x10

I missed a session from earlier in the week, but I'm not going to log it, since I've forgotten much of it. I experimented with a wider-stance squat and found out I'm really weak with it. I'm going to incorporate more of these BEYOND just doing them for speed squat day.

This day's session went well. My presses felt fast and my reps were good. I'm increasingly the intensity and pace of my training, so we're doing more work within a shorter period of time now. My expectation is to begin training a bit harder than I was before my last meet.

 

[LegioTitan]

A bit harder. Haha. But the knob goes to elevennnnnn.

Keo any idea what weight most 165ers walk around at??

 

[Keosawa]

A bit harder. Haha. But the knob goes to elevennnnnn.

Keo any idea what weight most 165ers walk around at??

Most of the ones whose training I've come across or who I know cut weight, and I'd say they're usually walking at around 180. That's true for Vashon and Jamie McDougal (who actually was a 198er for his last meet, so that should tell you how much weight he can put on), and it was true for the two 165ers I was around last weekend. In other words, a lot of them are probably around your size.

 

[LegioTitan]

Most of the ones whose training I've come across or who I know cut weight, and I'd say they're usually walking at around 180. That's true for Vashon and Jamie McDougal (who actually was a 198er for his last meet, so that should tell you how much weight he can put on), and it was true for the two 165ers I was around last weekend. In other words, a lot of them are probably around your size.

This is pretty much what I was assuming but I wanted some first hand info. Much appreciated sir. I'm floating around 79/80 right now and not feeling bad at all. Going to try and stay here and see if I can still get my pull back up.
Thanks again.

 

[Keosawa]

Neutral Grip Pulldowns
140x10
160x10
180x7

Barbell Rows
135x8
185x8
185x8
205x8
135x10
135x10
135x10

Face-Pulls, three sets

Weighted Crunches
125x20
140x20
140x20

Dragon Flags
BWx6
BWx5

 

[Keosawa]

This is pretty much what I was assuming but I wanted some first hand info. Much appreciated sir. I'm floating around 79/80 right now and not feeling bad at all. Going to try and stay here and see if I can still get my pull back up.
Thanks again.

Very nice. What is it now?

 

[moyy]

Yeah man--these kids are awesome! We've got a lot of room to improve, too. I think we can become a pretty established powerlifting team over the next couple of years.

DE Bench Press, w/ 40 lbs. of chains; all paused
Barx8 (wide)
Barx5 (close)
Barx5 (wide)
95x3 (wide)
95x3 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
155x2 (wide)
155x2 (medium)
155x2 (close)
155x2 (wide)
155x2 (medium)
155x2 (close)
135x26 (wide; all paused)
135x15 (close; all paused)

Cable Tricep Pushdowns w/ rope, five sets

Kettlebell Rows
44x10, 10
44x10, 10
44x10, 10
44x10, 10
62x10, 10

Saxon Side Bends
30x20
20x20
20x20

Lateral Dumbbell Raises
20x10
20x10
20x10

I missed a session from earlier in the week, but I'm not going to log it, since I've forgotten much of it. I experimented with a wider-stance squat and found out I'm really weak with it. I'm going to incorporate more of these BEYOND just doing them for speed squat day.

This day's session went well. My presses felt fast and my reps were good. I'm increasingly the intensity and pace of my training, so we're doing more work within a shorter period of time now. My expectation is to begin training a bit harder than I was before my last meet.

Hey Keo, what's the rationale behind doing high rep-stuff after your DE sets? Is this something you saw at Westside or your own stuff?

 

[LegioTitan]

Since I've gotten back to it a couple of weeks ago I've only pulled 510. Due to a poor set up on the 510 I was smoked out and missed 540 after breaking it. Which is pretty frustrating. Did some block pulls the other day but it was wayyyy too high. 565 was pretty easy. Need to drop it down a bit.

Have you heard of an SPF guy named Mark Ferris? He actually lives here in Asheville so I might go train with his guys once every so often on pull day just for the company.

 

[Babyeater]

Just thought I'd mention that in regards to this dragon flag thing--I saw Keo doing these. Holy CRAP. I have never seen these before, so, uh, yeah. Dude has strong abs. Not that anyone is surprised. But dragon flags are freaking cool.

 

[Keosawa]

Since I've gotten back to it a couple of weeks ago I've only pulled 510. Due to a poor set up on the 510 I was smoked out and missed 540 after breaking it. Which is pretty frustrating. Did some block pulls the other day but it was wayyyy too high. 565 was pretty easy. Need to drop it down a bit.

Have you heard of an SPF guy named Mark Ferris? He actually lives here in Asheville so I might go train with his guys once every so often on pull day just for the company.

I didn't know the name, but I looked him up. He's a real strong dude. He looks like he's a hell of a deadlifter, too.

 

[LegioTitan]

Yeah from the videos he seems to be a pretty vicious deadlifter.
His set up in the basement of a local gym is very well equipped for the serious PLer. He has large collection of bands and chains and some good bars.

Hopefully I can make it in there soon to work with them a bit.

 

[Keosawa]

Looking him up, it looks like he's totaled 1800+ raw and has been in the sport for years. I'm sure it'd be worth the trip.

 

[dannysmith]

I'm still using your diet template with some adjustments, and slowly coming down in weight. So thanks again

Went from about 160 to 153 in these 4 weeks. Looking to possibly lift in the 148 class in October; look out!

 

[Keosawa]

I'm still using your diet template with some adjustments, and slowly coming down in weight. So thanks again

Went from about 160 to 153 in these 4 weeks. Looking to possibly lift in the 148 class in October; look out!

Awesome, man--you'll have no problem making 148! I hope you've adjusted to it OK.

 

[Keosawa]

Sunday

DE Deadlifts
135x3
135x3
225x1
315x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1

DE Box Squats, wide stance
Barx5
Barx5
135x3
135x3
185x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

225x30

Back Extensions
BWx20
BWx20
BWx20
BWx20

Standing GHR Crunches w/ green band
x20
x20
x20

GHRs
BWx20
BWx20
BWx20

 

[Keosawa]

Monday

Pendlay Rows
135x20
185x10
185x10
205x8
205x8
135x10

Standing Crunches w/ compression band
x25
x25
x25

Dumbbell Bench Press
70x10
90x12
90x8
90x5

Tricep Pushdowns, three sets

 

[Keosawa]

Tuesday

Squat
Barx5
Barx5
130x3
135x3
225x3
225x3
315x3
335x5
360x5
380x5

Squats w/ wide stance
225x8
225x8
225x8

Squat Belt Walks
190x5 trips
190x5 trips
190x5 trips

Saxon Side Bends
20x20
20x20
20x20

 

[belph]

That's a lot of work, keo.