Keosawa's Powerlifting Log

[belph]

I'm a little fatty right now. You don't want to see me do anything shirtless.

I demand nudez in excess.






You know, to make me feel better about myself.

 

[LegioTitan]

Congrats on the double Pr KPK.

 

[cXs808]

Congrats on the PR!

Speaking of compression therapy, I ran across this the other day. Apparently Mark Bell, Jesse Burdick and the ST gym back Kelly Starett and the VooDoo band. VooDoo Floss Bands

 

[Keosawa]

Thanks guys. And thanks for the link, cxs; I took a look at it yesterday and yes, it's quite interesting. Supertraining also had another video with Donnie Thompson and compression bands up recently. I've been using my band twice a day for the last several days; we'll see if it makes a positive difference in the weeks to come.

Face Pulls
110x15
125x15
125x15
125x15
125x15

Dumbbell Rows (while laying down)
40x10
40x10
40x10

Compression Band, 5 mins each arm

DE Bench Press (all paused)
Barx5 (wide)
Barx5 (close)
135x2 (wide)
135x2 (close)
185x2 (wide)
185x2 (normal)
185x2 (close)
185x2 (wide)
185x2 (normal)
185x2 (close)
185x2 (wide)
185x2 (normal)
185x2 (close)
185x18 (wide)

Dumbbell Tricep Rollbacks
30x15
30x15
30x15
30x15

Dumbbell Flys
30x10
40x10
50x10
50x10

 

[cXs808]

How the hell do you stabilize yourself when doing facepulls near your bodyweight? I keep tipping forward

 

[Keosawa]

How the hell do you stabilize yourself when doing facepulls near your bodyweight? I keep tipping forward

Just set yourself down on one knee, brace yourself by keeping the other foot forward, and set the cable up so that it's at the top. That works pretty well for me, and though it changes the angle of the exercise, I don't know much of a difference.

 

[Keosawa]

Underhanded Bent-Over Rows
135x10
185x5
225x5
275x5
275x5
225x10
225x10
225x10

Lateral Dumbbell Raises
20x15
20x15
20x15
20x15

Dumbbell Rows
70x10, 10
110x12, 12
110x10, 10
110x10, 10

Standing Cable Ab Crunches, two sets

This was my first time doing really heavy rows in a while, and to my surprise my lat strength has increased. Though the form on my 275-lb. sets wasn't extremely strict, this is probably the heaviest session of bent-over rows I've ever done.

 

[Babyeater]

yeah, someone didn't mention the no-hand squatting...

 

[Keosawa]

yeah, someone didn't mention the no-hand squatting...

Shhhh.

 

[Keosawa]

Elevated Deadlifts (1-2")
135x3
135x3
135x3
225x3
315x1
405x1
450x5
475x5
500x5

High Rack Pulls (1" above knee)
315x1
405x1
495x1
545x1
585x1
635x1 (PR)
700x0x2
675x0

Deadlifts took me forever to complete today, and I did no assistance work whatsoever. My pulling felt good and I went back to a bit more volume in my sets; 500 for 5 was smooth, though I did struggle with the lockout on my final rep. I hadn't done high rack pulls (above the knee) in a long time, and 635 was easily my best-ever rack pull. It was so easy that I got greedy and went for 700, but I couldn't budge it twice. I then tried 675, but at that point I was already gassed.

 

[gbg]

Why 185x18 on last set of DE bench?

Nice deads.

 

[Keosawa]

Why 185x18 on last set of DE bench?

That's Westside protocol for DE day. Dynamic-effort work, if you follow their system closely, is typically followed by two long sets of pressing, which is then followed by increasingly light accessory work. The presses are normally either a wide/close bench press or some sort of dumbbell press (I typically like to do some lighter dumbbell pressing after these two sets). Normally I do one bench press set with a close grip and one set with a wide grip, but my tendonitis has been bothering me too much to do the close-grip set lately.

Bench Workouts

Most of the lifters on here will perform two sets in the 15-25 rep range immediately following their speed work. That's essentially what I was instructed to do, too.

 

[gbg]

That's Westside protocol for DE day. Dynamic-effort work, if you follow their system closely, is typically followed by two long sets of pressing, which is then followed by increasingly light accessory work. The presses are normally either a wide/close bench press or some sort of dumbbell press (I typically like to do some lighter dumbbell pressing after these two sets). Normally I do one bench press set with a close grip and one set with a wide grip, but my tendonitis has been bothering me too much to do the close-grip set lately.

Bench Workouts

Most of the lifters on here will perform two sets in the 15-25 rep range immediately following their speed work. That's essentially what I was instructed to do, too.

Okay, I have never done the extra high rep work following all the speed work. Probably because it would kill me Eric has me doing accessory work for my bench after but that's it, I'll have to ask him why. Most likely because I'm just coming back from an injury and still fairly new to benching.

Thanks for the explanation, some impressive lifting in here, great work.

 

[Keosawa]

Okay, I have never done the extra high rep work following all the speed work. Probably because it would kill me Eric has me doing accessory work for my bench after but that's it, I'll have to ask him why. Most likely because I'm just coming back from an injury and still fairly new to benching.

Thanks for the explanation, some impressive lifting in here, great work.

It's probably for exactly the reasons you just gave. Down the road, it'd be something to consider though. Westside sent a newsletter out a while back that detailed Travis Bell's DE day, and it's pretty helpful (it looks nowhere near as daunting as the ridiculous log given on that link); if I ever find it, I'll send it over.

 

[gbg]

It's probably for exactly the reasons you just gave. Down the road, it'd be something to consider though. Westside sent a newsletter out a while back that detailed Travis Bell's DE day, and it's pretty helpful (it looks nowhere near as daunting as the ridiculous log given on that link); if I ever find it, I'll send it over.

Thanks. Was the set of 18 speed work? last question

 

[Keosawa]

Thanks. Was the set of 18 speed work? last question

No, repeated-effort (hypertrophy) work; DE days are typically split into DE/RE halves. However, that doesn't mean that I'm not still trying to press every rep as fast as possible. Most of these reps will look like speed reps, as I really don't slow down much doing these bench sets; when I do fail, I fail very suddenly at the top.

 

[gbg]

No, repeated-effort (hypertrophy) work; DE days are typically split into DE/RE halves. However, that doesn't mean that I'm not still trying to press every rep as fast as possible. Most of these reps will look like speed reps, as I really don't slow down much doing these bench sets; when I do fail, I fail very suddenly at the top.

Okay, that makes more sense to me. I thought it was because it was under DE work. I'm new to the PL scene still learning all the programs.

 

[Keosawa]

Okay, that makes more sense to me. I thought it was because it was under DE work. I'm new to the PL scene still learning all the programs.

Yeah. It's the same exercise, so I just keep it in the same area on my log. I can see how it'd be confusing though.

 

[Keosawa]

Reverse-Band Bench Press
Barx8 (wide)
Barx5 (close)
135x3 (wide)
135x3 (close)
225x3 (wide)
225x3 (close)
275x3 (wide)
275x3 (close)
315x1 (wide)
315x1 (close)
335x5 (close)
365x5 (wide)
335x5 (close)
375x5 (wide)
385x1 (wide)

without bands
225x12

Dumbbell Press
70x5
70x19
70x10

Cable Tricep Pushdowns, three sets

Wide-Grip Pullups
BWx8
BWx8
BWx8
BWx8
BWx8

Dumbbell Front Raise
20x10, 10
20x10, 10
20x10, 10

After a week of consistent compression therapy and the application of some snug elbow sleeves, I felt like a completely new person in training today. The tendonitis I was experiencing was all but imperceptible, and I was finally able to touch-and-go my bench pressing after struggling for weeks. I again went with reverse bands to alleviate some of the pressure, and I felt really good with these today. My numbers weren't phenomenal--and I again kept the percentages down--but they were at least pretty solid. 225 felt really light, and I think I could challenge my rep PR with this weight if I'm fresh (and if I don't hit the safety railings, thus totally disrupting my momentum! Argh!).



Also, it's been almost a month since my last meet, and I'm finally starting to hit new PRs and get stronger again, so expect more videos over the coming weeks.

 

[Babyeater]

Pretty great, and of course I wasn't there to help with filming. Dangit. And the background needs moar curling. Seriously, the gym was empty today, what are we going to do for entertainment?