Keosawa's Powerlifting Log

[Keosawa]

DE Low Box Squats (w/ short mini-bands; 80 lbs. at top)
Barx3
Barx3
135x2
185x2
225x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

DE Conventional Deadlift (w/ short mini-bands)
135x3
135x1
225x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Barbell Hip Thrusts
225x8
405x8
405x8
405x8

GHRs (complex w/ band crunches)
x30
x30
x30

GHR Band Crunches (complex w/ GHRs, w/ blue band)
x30
x30
x30

Leg Curls
BWx200

 

[Jake Pudenz]

You've got yourself a good pair of shoes, my friend.

 

[Keosawa]

You've got yourself a good pair of shoes, my friend.

I've noticed an immediate difference in virtually everything I do. I will use these well.

 

[squatsquatsquat]

Belph, they're Nike Romaleos 2, and they're awesome!

I have a pair too! Love them so much.

 

[Keosawa]

I have a pair too! Love them so much.

I think I'm going to feel the same way.

 

[hatchoo]

Belated happy birthday keo! So are you squatting with your oly shoes now? Won't that feel odd to you since you've been squatting with a flat sole before?

 

[Keosawa]

Belated happy birthday keo! So are you squatting with your oly shoes now? Won't that feel odd to you since you've been squatting with a flat sole before?

Thank you, sir! It will likely feel odd at first, but any change takes some getting used to. I've squatted a PR in a friend's Oly shoes before, so I'm not too worried about the transition. Ultimately, I think these are much better for me than squatting in wrestling shoes; the latter doesn't really offer much stability or support.

 

[Babyeater]

sorry for, uh, video-bombing you there.

 

[Keosawa]

Pendlay Rows
135x10
185x8
235x8
235x8
235x8
235x8
285x3
285x3

Wide-Grip Pullups
BWx10
BWx10
BWx10
BWx10

Rear Delt Flys
15x15
15x15
15x15

Face Pulls
147x15
158x15
169x15

 

[hatchoo]

Thank you, sir! It will likely feel odd at first, but any change takes some getting used to. I've squatted a PR in a friend's Oly shoes before, so I'm not too worried about the transition. Ultimately, I think these are much better for me than squatting in wrestling shoes; the latter doesn't really offer much stability or support.

I see. I was just asking because i've messed around with LB squatting using oly shoes and i always find that i'm stronger once i switch back to chucks. I guess it could be that my oly shoes heel is too high, or i'm just built to use chucks anyway, good luck with it man, i'm glad you like your new shoes.

 

[Keosawa]

I see. I was just asking because i've messed around with LB squatting using oly shoes and i always find that i'm stronger once i switch back to chucks. I guess it could be that my oly shoes heel is too high, or i'm just built to use chucks anyway, good luck with it man, i'm glad you like your new shoes.

To be fair, my squat style is unorthodox for low bar; with my really narrow stance, I actually think I'll feel better with an elevated heel.

 

[gbg]

Curious to see how your squat comes along with oly shoes. Makes a pretty big difference when front squatting for me (much more stabilized) and I have always been curious about squatting low bar in them.

Thing is, I'm currently squatting low bar with a much more narrow stance due to an adductor injury, just might follow your lead on this one.

Nice work as usual Keo.

 

[PLftw]

i like heeled for front squat but its poop for me in the backsquat. i dont know why

 

[toonie]

Snazzy shoes.

I love doing Pendlay rows in oly shoes.

 

[Keosawa]

Squat
Barx8
135x3
185x1
225x1
275x1
315x2
405x2
435x2
435x2
435x2
435x2
440x3 (PR)

Standing Goodmornings
135x8
225x5
225x5
225x5

Pull-Throughs
125x20
169x12
180x12
180x12
180x12

Pistol Box Squats
BWx8, 8
BWx8, 8
BWx8, 8

My squats felt mediocre today, as you can see. I really had a difficult time producing speed, and I had an unusually difficult time accelerating past my sticking point. As a result, most of my reps with 435 looked slow and difficult.

I'm adjusting to the Oly shoes fairly well. Walking out weights can be cumbersome, particularly because changing my foot angle once I've walked a weight out and set my feet is difficult. And the raised heel seems to make it harder to hit parallel, so I tried to sit down a little deeper on these.

I at least learned that I can squat fairly well in these shoes--they're certainly not a hindrance to my squat, though they might take some getting used to. Though these attempts didn't fly up like I had hoped, I got eleven repetitions in at 91-92% today, which is quite enough. I also seemed to get stronger as the session went along, which is very encouraging.

I'm also not going to worry too much about not feeling particularly strong on this day because a.) my squat training has really ramped up this mesocycle and b.) my previous best for a multiple-rep set was 430, and I don't think I've ever done anywhere near this volume at such a high intensity level before. 440x3, though not a stunning result, is close to what I'd expect from my three-rep maximum, and to do it after eight repetitions over four sets with 435 is good.

 

[Poseylifts]

Nice squats and shoes. I have the same ones and they do take awhile to get used to. The heel seems to put the weight more over the middle of your foot and it took me almost a month to get used to sitting back in them. I think they'll make a big difference with your stance in the long run.

 

[AgeofEmpires2**]

Nice Squats but I have to ask, who are those guys behind you?

 

[belph]

I feel..... inadequate.

 

[Keosawa]

Nice Squats but I have to ask, who are those guys behind you?

One's a teammate. The others are just students here, and I don't know any of them. I'm at a university gym.

I feel..... inadequate.

You shouldn't, trust me.

 

[Keosawa]

Bench Press w/ Reactive Slingshot
Barx8
Barx8
95x3
135x3
185x3
225x3
275x2
300x2
300x2
300x2
300x2
315x2

Floor Press
Barx8
135x3
225x7
185x9
185x6

Tricep Rollbacks
25x15
30x15
30x15
30x15

Hammer Curls
40x12, 12
40x12, 12
40x12, 12

I tried out my new toy today. It took some getting used to, but I finally figured it out on my fourth set. My shoulder felt pretty good, so this was probably just what it needed.