Keosawa's Powerlifting Log

[CRZA]

wow man. Great squat, congrats on the huge PR. 500 NEXT!

 

[toonie]

Well I guess ill have to be the one to ask. How anabolic are you? Has to be atleast 80 oranges...

Great lift keo!

 

[Babyeater]

Well I guess ill have to be the one to ask. How anabolic are you? Has to be atleast 80 oranges...

Great lift keo!

He ate a quarter of a slice of orange from the sample tray they had out at the grocery store days ago. That said, I'm not totally sure if it was an orange or a tangerine. If it was a tangerine, I guess he's still natty.

And I'm proud as all freaking get-out of this. And of course I missed it due to yesterday being a rest day in my training cycle.

 

[Keosawa]

Awesome lift, man.

You rate of continued progress is astounding.

Thank you, sir. My progress on the bench is erratic and really only shows up when you look at my meet results. My deadlift progress is slow but regular, which is why I've deadlifted 540/546/551/562/568 in my five meets at 148 lbs.

My squat is really the only fast mover of my three lifts. Progress has been steady, as I've put 65 lbs. on it so far this year. I'm not going to guess how high I'll end the year, because I've already been too cautious twice on the year-end goal I've set for myself. Let me say that the all-time world record is 564 lbs., set in 1977 by Ricky Dale Crain, and that, for me, is the ultimate goal, and an attainable one as long as my progress doesn't suddenly slow down.

Jesus Christ, Keo.

Amazing.

Thank you, but I'm not doing anything fancy with my squat training. I'm just fortunate enough to see consistent gains with it.

wow man. Great squat, congrats on the huge PR. 500 NEXT!

Yes; hopefully 500 will fall in the end of October. I have my sights set on a 502-lb. third attempt.

Well I guess ill have to be the one to ask. How anabolic are you? Has to be atleast 80 oranges...

Great lift keo!

lol. I don't think I've reached my natty limit quite yet.

Congrats on the Squat PRs, Keo!!! Awesome!!

Thank you, sir.

1/8th squat seems a tall order, i'll be fine with walking it out.

Great job as always keo. Can't wait for your next meet.

The walk-out was by far the worst part of my 480-lb. attempt. I used to do really heavy reverse-band squats with knee wraps, and I got accustomed to walking out 550+ lbs. on a semi-regular basis, but I stopped that in favor of a higher-volume approach. Walking out weights in the high 400s is going to take me a bit of getting used to.

And yeah, I'm looking forward to the next meet. I hit all my yearly goals at the last one, so whatever I do at this next one is just gravy. I am currently aiming for a 1350-lb. total, though with a good showing 1370+ is possible (502 squat, 298 bench press, and 573 deadlift would be attainable).

 

[Keosawa]

What in god's great green fuck? Was that like...a 20lb PR over a lift you set like...2 months ago?

Yeah, about 6-7 weeks ago. I usually gain about 5 lbs. per month on my squat like clockwork, but the extra squat training has sped up the process some. I hit a 455-lb. squat 10 weeks ago for a PR, and I've made very good progress since then just by ramping up my volume.

 

[Keosawa]

He ate a quarter of a slice of orange from the sample tray they had out at the grocery store days ago. That said, I'm not totally sure if it was an orange or a tangerine. If it was a tangerine, I guess he's still natty.

And I'm proud as all freaking get-out of this. And of course I missed it due to yesterday being a rest day in my training cycle.

In my world, it's not cheating if I eat it as a free sample at Hy-Vee.

Reverse-Band Squat (almost nothing at top, ~120 lbs. at bottom)
Barx5
Barx5
135x3
225x3
275x3
315x3
365x3
405x3
455x3
465x3
475x3

Standing Goodmornings
Barx5
135x10
135x8
135x8

I just did some reverse-band squatting to work on my depth and take some time off from wearing wraps. The bands obviously help me a lot more than the knee wraps do, and all of these sets were easy; I squatted deeper than usual and felt like I could have gotten a few more reps on even the set of 475. My strength coming out of my sticking point on my squats is really good.

 

[dawgpnd81]

Well not much to say about that squat that hasn't already been said, so I'll go with your arms looked hoooge!

I kid, good job obviously.

 

[calvus]

Really impressive stuff, Keo - great progress over the past year as well!

 

[Keosawa]

I've been so busy with my powerlifting team's stuff that I haven't logged in a week. Let me just say that I've been up and down this week, but my energy's been way down the last few weeks, and it showed during my awful last training session:

Squat
Barx5
Barx5
135x3
225x1
275x1
315x1
365x1
410x4
410x4
410x4

Box Squat
135x10
225x10
225x10

I was supposed to do 410x6x4, but I just didn't have it in me, so I cut both sets and reps by 25-30%. There are a number of reasons for this, I believe, and I'm sure I'll snap out of it soon.

 

[belph]

I was supposed to do 410x6x4, but I just didn't have it in me, so I cut both sets and reps by 25-30%. There are a number of reasons for this, I believe, and I'm sure I'll snap out of it soon.

Good. I expect better of you.



I keed.

 

[Keosawa]

Good. I expect better of you.



I keed.

I'll be okay. I don't have many bad squat days.



Paused Bench Press
Barx5
Barx5
95x5
135x5
185x5
215x7
225x7
225x7
225x8

Floor Press w/ reactive sling shot
135x5
185x5
225x5
245x5
245x5

Dumbbell Press
65x15
65x15

Kettlebell One-Armed Tricep Extensions
26x20, 20
35x15, 15
40x12, 12
26x15, 15

Band Face Pulls (monster-mini band, then mini-band)
MMx10/Mx10
MMx10/Mx10
MMx10/Mx10
MMx10/Mx10
MMx10/Mx10

VWs
x15
x15
x15

 

[hatchoo]

Hey keo. I'm looking to buy some wrist wraps. Was just wondering what length you recommend. The inzer wrapS comes in 12", 20", 36" lengths. Thanks!

 

[CRZA]

bench form looks great!

 

[WitchCraft]

Your bench form is so solid!

Do you own a slingshot now?

 

[Keosawa]

Hey keo. I'm looking to buy some wrist wraps. Was just wondering what length you recommend. The inzer wrapS comes in 12", 20", 36" lengths. Thanks!

I'd go with 20". That's what I have, and I don't personally feel like I'd ever need more fabric. 12" is pretty short, but it'll still offer some support.

bench form looks great!

Thanks man. I tried to take the bar out a little further here and do a better job of internally rotating my shoulders.

Your bench form is so solid!

Do you own a slingshot now?

Thanks WC! My technique isn't perfect, but it's at least consistent, and this is what I preach to Babyeater regularly. I do own a slingshot--I bought one of the blue ones after my birthday and use it off and on. I actually like using it more for normal-grip pressing because I can feel it pulling in my elbows and forcing me to incorporate my triceps more. On these floor presses, I did them all with a pretty moderate grip, and I really felt like I was engaging my triceps more than when I use a wider grip.

 

[Keosawa]

So anyway, my apologies, everyone, for being mostly absent the past week. I've been very busy with our UI Powerlifting sports club; this semester, I really pushed our recruiting efforts heavily, and we have gone from 13 returning members to a roster of 40. We're still regularly receiving interest from students here, so that number will likely climb even higher.

Anyway, it's kept me extremely busy, so I haven't been doing a good job of logging. I'm back now though.

 

[LegioTitan]

40?!?!

Building a fuckin' army up there man! Congrats! That really is good shit.

It's in my plan to stop over in Iowa for at least a week if I make the move to Cali.

Oh also, pulling is going great. Thanks again for input on my program.

 

[Keosawa]

40?!?!

Building a fuckin' army up there man! Congrats! That really is good shit.

It's in my plan to stop over in Iowa for at least a week if I make the move to Cali.

Oh also, pulling is going great. Thanks again for input on my program.

I just saw your 510. You're killing it with your deadlift.

And yeah, we've got a ton of interest right now, and many of these new lifters are freshmen. It's my goal to put together a club that's going to sustain itself and last through the years. I'd like to contribute to the sport of powerlifting, and right now this is my way of doing so.

 

[Keosawa]

Reverse-Band Squat (120 lbs. at bottom, almost nothing at top)
Barx5
Barx5
135x3
225x3
315x3
405x1
455x1
475x1
485x1
495x1
505x2 (w/ wraps)
515x2 (w/ wraps)

 

[KnuckleSangwich]

Have you thought much about transitioning into gear in the future?