Keosawa's Powerlifting Log

[Babyeater]

I'm really disappointed you did this on my rest day. Arrrrrgh! I didn't get to see it!!! Arrrrgh!

 

[Keosawa]

That is some awesome pressing, Keo. Damn! Good work!

That is a monstrous press!

Congrats Keo. Would also like to see a vid.

I'm really disappointed you did this on my rest day. Arrrrrgh! I didn't get to see it!!! Arrrrgh!

lol, thanks everyone. I was pretty crushed after missing my 480 squat the previous day, so I needed something to make up for it. I've failed 200 a bunch of times when I was overhead pressing a lot, so finally getting it was pretty cool.

I haven't been able to take video lately because my gym's been really crowded with the new semester, but I'm going to start up on a regular basis again once it dies down.

 

[Keosawa]

Squat
Barx8
Barx3
135x3
185x2
225x2
275x2
315x2
365x2
405x2
435x2
450x2 (PR)
450x3 (PR)

Low Box Squat
135x3
225x1
315x1
365x2
135x10

Standing Goodmornings
Barx5
135x5
235x6
235x6
235x6

GHRs
BWx20
BWx20
BWx20

I switched back to my old shoes after missing a 480 squat, and I felt a lot more comfortable. Though I don't have the same stability, I'm much faster through my sticking point with a flat heel. A lot of my squats today were high, though I adjusted to the shoes as I went along and was able to get deeper. On this set, I at least got down to about parallel, though I'll have to sink them deeper in the future.

 

[PLftw]

nice. break PR and then break it again the same workout lol

are you going to stick with the flat shoes now?

 

[hatchoo]

Nice pressing and nice squat (as always). Must be nice to get a rep PR, take a few minutes rest and go for another rep PR the next set

I would also like to know if you're sticking with your wrestling shoes. FWIW, i tried both and flat soles felt better for me.

 

[Cratos]

Nice press.

 

[Keosawa]

nice. break PR and then break it again the same workout lol

are you going to stick with the flat shoes now?

Well, 450 was a two-rep PR, and 450 was then a three-rep PR; I wanted to cut back on a bit of the training volume for this session and felt, after the first set, that I would have 450x3 in me if I wanted it.

Nice pressing and nice squat (as always). Must be nice to get a rep PR, take a few minutes rest and go for another rep PR the next set

I would also like to know if you're sticking with your wrestling shoes. FWIW, i tried both and flat soles felt better for me.

lol, yes, it is, but based on my numbers I expected to be good for 450x2. The three-rep PR was just gravy.

I am going to switch back to my wrestling shoes, yes. I don't know why exactly, but I simply am much stronger through my sticking point with these shoes than with the Oly shoes. I was watching my last heavy doubles' day video (435x2 for a bunch of sets, then 440x3: http://www.youtube.com/watch?v=tPVP-Ee-xZE), and it's amazing just how slow and agonizing it is to come out of my sticking point. Here, I feel like I get my hips under me earlier and fly up with weights at the top.

I hate that my wrestling shoes don't feel nearly as stable, but I think after a training cycle I'll re-acclimate.

Nice press.

Thanks man. 200 was a long time coming.

 

[Cratos]

That's how I feel with 225.

I did 210 nearly two years ago and haven't pressed anything heavier since.

Then again, 225 might just be a BW press by the time I get to it lol.

Congrats on the squat PRs, as well. I forget, do you use 2m or 2.5m wraps?

 

[Keosawa]

That's how I feel with 225.

I did 210 nearly two years ago and haven't pressed anything heavier since.

Then again, 225 might just be a BW press by the time I get to it lol.

Congrats on the squat PRs, as well. I forget, do you use 2m or 2.5m wraps?

I know that feel; 190 was my existing PR for a long time until I just happened to go back to overhead pressing one day and broke it. 225 isn't even on my radar, and I sort of doubt it'll ever be, at least not at my current bodyweight. And I use 2 meter knee wraps, because that's all that NASA allows.

 

[kotriz]

congrats man, this is serious business considering your BW!

 

[Keosawa]

congrats man, this is serious business considering your BW!

Thanks man. I'm getting there...slowly.

From yesterday:

Bench Press w/ reactive slingshot (45 lbs. at bottom, not really anything at top)
Barx8
Barx8
95x5
135x10
185x10
225x15
225x15
225x20

Overhead Rope Tricep Extensions, five sets

My tendinitis has officially flared up really badly again, so I'm taking a week off from pressing and praying that the other stuff I do doesn't cause it to go nuts on me again. I'm experimenting with a slightly narrower grip and bench style that I think is helping--and I blew up twenty reps on 225 with some to spare and a gimpy arm to boot--but I really just need to shut the pressing down for a bit and rest.

 

[Keosawa]

Low Box Squats w/ blue reverse bands (115 lbs. at bottom, almost nothing at top)
Barx5
Barx5
135x3
135x1
225x1
275x1
315x1
365x3
415x3
415x3
415x3
415x3
425x3
435x3

Smoked these today. The difference with the old wrestling shoes is night-and-day; I can really accelerate through the lift better, and my lockouts are fast again. I think my next squat cycle could end up being a big one for me.

 

[Keosawa]

4" Deficit Deadlifts w/ monter-mini bands (~80 lbs. at top)
135x3
135x3
225x1
275x1
315x1
365x1
405x1
415x1
425x1
435x1
445x1
455x1

Low Rack Pulls w/ black short bands (~150-175 lbs. at top)
135x5
225x5
315x5
405x3
405x3
405x3
405x3

Standing Cable Ab Crunches
61x21
81x21
87x21
87x21

Back Extensions
BWx50
BWx25
BWx25



Some crazy-ass rounded-back high deficit pulls with some bands. Fun!

I continue to start at around 90% and make small jumps for my pulling sessions. I'm getting 4-6 singles in at 90%+ and feeling better about the work I'm getting in than when I was working right up to a big PR. Overall, I think I got in a lot more quality pulling this mesocycle than in cycles past, and I'll keep this approach for my next two cycles.

 

[PLftw]

didnt you say you have a training partner with a leg discrepancy? how does he deal with it? has it caused an injury or anything?

 

[Keosawa]

For what I believe was the first time since the July meet, I took a day off yesterday to rest up. My tendinitis needs rest, and training with it at this point is futile.

DE Low Box Squats w/ short monster-mini bands (100 lbs. at the top)
Barx5
Barx5
Barx5
135x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

DE Conventional Deadlift w/ short average bands (130 lbs. at top)
135x3
135x3
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Barbell Hip Thrusts
135x8
225x8
315x15
315x15

Pull Throughs
115x15
115x15
115x15

GHR Band Crunches
Bluex20
Bluex20
Bluex20

Hip Abductors w/ short monster-mini band
x20
x20
x20

Great day today. My speed on both deadlifts and, particularly, squats felt good. I was able to snap the bar at the top squatting and got to a point where I could start to get the bar off my back, which was a good sign, though it also means I can out-pace the monster-mini bands.

 

[Keosawa]

didnt you say you have a training partner with a leg discrepancy? how does he deal with it? has it caused an injury or anything?

He does. One leg is tilted and about 1/4" shorter than the other. He wears orthopedics and just trains like normal--in the past, we've had him do a bit of unilateral training to try to fix his imbalances, but we were both in way over our heads on that one and realized that he seems to do fine with just squatting as normal. To date, it hasn't had a detrimental effect on his health.

 

[PLftw]

He does. One leg is tilted and about 1/4" shorter than the other. He wears orthopedics and just trains like normal--in the past, we've had him do a bit of unilateral training to try to fix his imbalances, but we were both in way over our heads on that one and realized that he seems to do fine with just squatting as normal. To date, it hasn't had a detrimental effect on his health.

ok thanks, i have the same. it makes me lean a bit and sway

 

[Keosawa]

ok thanks, i have the same. it makes me lean a bit and sway

Yeah, I remember you telling me that. His feet angle out differently and he hoola-hoops his squats a bit, but he's never had any pain associated with it.

 

[Keosawa]

Band compression stuff for tendinitis, 5-10 mins

Strict Overhead Press
Barx5
Barx5
95x3
135x3
160x8
170x3
175x3

Band Shoulder Rotation Crap

Rear Delt Flys
10x15
10x15
10x15
10x15

Kettlebell Tricep Extensions
26x20, 20
26x20, 20
26x20, 20
26x20, 20
26x20, 20

Today, I got in, did a little heavy overhead pressing, and got out safely. Thankfully, my tendinitis was good and didn't flare up. I'm still taking off Wednesday's bench press session, and I'll probably run a max test with some light-ish assistance work on Saturday.

Also, I took a video of my strict overhead presses today. Two problems that I notice here: one, that I don't push my head through at all (I tried to correct this after seeing the first set), and two, that I've got some back lean going on. I can live with the latter though.

 

[Keosawa]

Squat
Barx5
Barx5
135x3
185x1
225x1
275x1
325x1
375x1
425x1
480x1 (PR)
495x1 (PR)