Keosawa's Powerlifting Log

[Keosawa]

Deadlift
135x3
135x3
225x3
315x3
405x5
475x5
500x5 (PR)

Low Banded Rack Pulls (w/ monster-mini and black short bands; 250+ lbs. at top)
135x5
225x5
315x8
315x8
315x8
315x8
315x8

Glute-Ham Raises
BWx25
BWx25

Band Face Pulls (w/ mini-band (M) and monster-mini band (MM)
MMx10, Mx10
MMx10, Mx10
MMx10, Mx10
MMx10, Mx10
MMx28



For this cycle, I'm going back to doing some heavy repetition work for my deadlift. Today I did some five-rep sets, working up to a five-rep PR of 500x5. Though I took some pretty long breaks between these reps, I don't give a fuck--the reps at least felt fast and solid, and I got a lot of good work in. I can tell that I have no endurance on my deadlift, however, so the repetition work might do me some good.

In the future, I might do one cycle of repetition work, followed my one cycle of squat variant singles training. Introducing more higher-rep deadlift sets probably wouldn't hurt, provided it's done in moderate doses.

 

[Keosawa]

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

I've thought about doing a single-ply meet in the future, yes. There are a lot of variables that go into making a decision like this, but I could see myself competing in single-ply next year. Ideally, I'd be able to do both, but my preference right now is to keep building my raw total and see if I can't break 1400 someday.

 

[eastNYgoon138]

Your speed off the floor is getting ridiculous.

 

[Thunderkopf]

Good stuff, Keosawa. Subscribed.

 

[Keosawa]

Your speed off the floor is getting ridiculous.

Yeah, I felt pretty fast on this day. I handled 405 easily, which is a good barometer for me. My stamina sucks hard, so I think this higher volume mesocycle might help my pulling max. I really do need to get some occasional higher-rep work in on my deadlift.

Good stuff, Keosawa. Subscribed.

Thanks man. Come back anytime.

 

[Keosawa]

Paused Bench Press
Barx5
95x5
135x5
185x3
220x7
230x7
230x7
230x9

Floor Press (w/ reactive slingshot)
Barx5
135x5
225x5
225x8
225x8
225x8

Tricep Band Pushdowns
x1,000,000

Hammer Curls
35x15, 15
35x15, 15
35x15, 15

Standing Cable Ab Crunches
70x21
81x21
81x21

 

[Keosawa]

DE Box Squat, w/ short monster-mini bands (115+ lbs. at top)
Barx5
Barx5
135x3
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

DE Conventional Deadlift, w/ light bands (~115 lbs. at top)
135x3
135x1
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Sled Drag Sprints, 60m, two trips

Sled Drag Hamstring walks, 40m, two trips

Reverse Hyperextensions
BWx25
+bandx15
x25
x25

 

[Keosawa]

Overhead Press
Barx8
Barx8
95x5
145x2
155x5
155x5
155x5

Floor Press w/ reactive slingshot
Barx8
135x10
185x15
185x15

Penday Row
135x10
185x10
185x10
185x10

 

[Keosawa]

Squat
Barx8
Barx8
135x4
135x4
225x4
315x4
365x4
415x4
430x4
430x4
w/ reverse blue bands, no knee wraps
455x4
465x4

This was an improvement over last week's squatting; my strength felt better, and I was able to get in five heavy work sets. I switched over to reverse bands to try to add in some more heavy volume at the top without killing myself.

Sorry I'm so sporadic with my log lately. I'm a busy bee, but I'll get back into the swing of things soon.

 

[Keosawa]

Also, I've written a couple of articles for iowapowerlifting.com that you might find interesting:

Another Approach to Attempt Selection

- Here, I break down my process of determining my attempts.

Approaches to Periodization: A Guide

- Here, I delineate five different approaches to periodization--block, linear, wave, undulating, and conjugate--and explain give my thoughts as to when each one is best employed.

 

[LegioTitan]

So are you trying to get some ME volume in on both the Squat and DL right now??

 

[CRZA]

Also, I've written a couple of articles for iowapowerlifting.com that you might find interesting:

Another Approach to Attempt Selection

- Here, I break down my process of determining my attempts.

Approaches to Periodization: A Guide

- Here, I delineate five different approaches to periodization--block, linear, wave, undulating, and conjugate--and explain give my thoughts as to when each one is best employed.

Cool. What kind of perodization are you using?

 

[Keosawa]

So are you trying to get some ME volume in on both the Squat and DL right now??

Sort of. I've been tapering my squat volume slowly over the last month, and that's going to continue going into my meet. I am definitely increasing the volume on my deadlifting, but the intensity won't be too brutal (last week was 84% and 88% for sets of five). I'm also going to run a higher-volume deadlift cycle for only three weeks; after that, I'll do my usual deficit wave with a few heavy singles each week.

Cool. What kind of perodization are you using?

I've always used three-week wave periodization, but this macrocycle I've tried to utilize a bit of block periodization in how I organize my mesocycles; I built up volume and intensity over my first two cycles, and now I'm slowly dropping volume while raising intensity.

I also take from elements of conjugate periodization, though I don't follow it strictly. You could say I borrow from a lot of different methodologies.

 

[Keosawa]

Paused Bench Press
Barx5
Barx5
95x5
135x5
185x3
225x6
235x6
235x6
235x7
w/ two-board
235x5
255x5
260x5
265x5

Tricep Pushdowns, five sets

Monster-mini banded face-pulls
x25
x25
x25



Long story short: I was locked out of my old youtube account because the security was compromised, and getting access to it requires answer a password question that I came up with when I made an aol screen name in high school. Therefore, I'm starting a new account--with my real name--and trying a new video format out by offering commentary on these.

 

[Loc13]

Deadlift
135x3
135x3
225x3
315x3
405x5
475x5
500x5 (PR)

I apologize if you've answered this earlier in your log, but what are your reasons for having such a narrow deadlift stance? I read that your feet position for a deadlift should roughly be what you would use for a high jump but yours seems too narrow for that. Also, how come neither your lower nor upper back seem to very arched when you deadlift? Obviously you know wtf you're doing, but I'm just wondering what your logic is. I'm asking because I always seem weaker when I pull with an arch even though it says everywhere that's how you're supposed to do it, and I always worry about my foot position.

Anyways, looking forward to the write-up of your next meet.

 

[KnuckleSangwich]

I love how BE hands off the bar and then just steps back, folds her arms and just stares at you down her nose through the whole set. As if to say "Yes prove your strength to me small man, entertain me with your muscles and strain."

 

[Kinglee]

Hey Keo, I like the new video format you did on the Bench video there, a few guys doing that now

 

[Babyeater]

I love how BE hands off the bar and then just steps back, folds her arms and just stares at you down her nose through the whole set. As if to say "Yes prove your strength to me small man, entertain me with your muscles and strain."

arrrrgh, lol, Keo pointed this out too. What I'm actually doing there is trying to keep my arms out of Keo's space...I'm always extremely careful about getting in Keo's lifting space in any way if I can manage it and I just felt like my arms were kind of getting there yesterday. He said he didn't need a spot, but I figure I'm there anyway just in case, just not with my hands right there. But I also like being entertained by the swole, I admit it.

 

[KnuckleSangwich]

But I also like being entertained by the swole, I admit it.

There are some small nods at the ends of the sets and I definitely saw some lip licking in there...

 

[dawgpnd81]

Nice vid, commentary was great also. Always nice to hear someone explain something than trying to figure it out on your own by just watching a vid.