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Keosawa's Powerlifting Log

Babyeater said:
Well, you're quite a bit of the reason this happened in the first place, so many, many thanks. And it was fun. A lot of fun. Gotta work on that neck-cranking though.
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Have you ever watched any of Becky Rich's stuff? I think she would be very motivational for you.
 
Great deadlifts both of ya, BE that one looked like a grind haha. congrats.
 
Have you ever considered holding a mock meet at your University with the PL team? We're thinking of doing this at New Paltz and got the 'okay.' We're still trying to figure out what that would look like. Just wondering if your team has had any discussion about it.
 
Squat
Barx5
Barx5
135x3
225x2
275x2
315x2
365x2
410x3
440x3
465x1 (racked after first rep)

Box Squat
135x3
225x1
315x1
405x1 (ugh; quit after this)

Standing Goodmorning
135x5
185x5
225x5
275x3

Awful squat session. 440x3 went pretty well, but my single rep on 465 was miserable, and I racked it after the first attempt to avoid missing any reps. My squat is so damn inconsistent, and some days I feel like I don't even know what I'm doing.

After this bad session, I went to run a screening for my students, and after that, I went back to the gym to inexplicably test a bench max:

Bench Press (paused)
Barx5
95x3
135x1
185x1
225x1
255x1
285x1
300x0

Very dumb on my part. 285 flew up, but I just missed 300 for whatever reason. I'm confident that I will be at 300+ soon if I stay the course, but I can't get in my own way by testing a bench max one day after pause pressing and three days after a full bench session.

I pressed too hard yesterday and for the first time in a while was broken down a bit by the training. It has been a long and difficult training cycle. It's been rewarding, but it has been difficult. I have taken four days off since my last meet, and only one of those days was by choice. In short, I need to slow it down and not beat myself to death--and CERTAINLY not make stupid training decisions. Babyeater had to listen to me drone on for hours about my training last night, and she was a really good sport about it.

Anyway, I'm having a rough 24 hours with regards to my training. I'm going to try to suck it up and just get myself back on track today. I'm still irrationally deflated, but I'll be OK.
 
WitchCraft said:
Have you ever considered holding a mock meet at your University with the PL team? We're thinking of doing this at New Paltz and got the 'okay.' We're still trying to figure out what that would look like. Just wondering if your team has had any discussion about it.
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We have. My concern has always been liability if someone gets hurt. We're actually taking a different route and working with Intramurals on an Intramural bench press competition, which we'll be co-sponsoring. That way, the university shoulders the risk.
 
Keosawa said:
We have. My concern has always been liability if someone gets hurt. We're actually taking a different route and working with Intramurals on an Intramural bench press competition, which we'll be co-sponsoring. That way, the university shoulders the risk.
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Yeah, I was worried about the same thing. I just picture a lot of inexperienced people trying to do something they can't handle. Good idea about the intramurals, maybe we'll look into that.

As far as your training goes, it sounds like it was just a bad day. It also sounds like you need a big cheat meal. (That's my answer to everything).
 
Good luck Keo. Everyone's got off days, everyone makes stupid decisions. It's just part of being human and having to stave off temptation (be it to max out, to over-think, or to tamper with a program after a bad day) when you so desperately want something. You've been hitting some great PRs, so your body is probably just telling you it needs a short break to catch up with your ambition and drive.

Sleep, eat, and get back in there and kick some ass for Sherdog.
 
I will say that I would listen to an entire day of your "droning" about your training. Anytime. You are an inspiration to me and I will do whatever I can to support your efforts in lifting, which includes being there when things are frustrating. So there. Grin. We're going to conquer this stuff. My training snags, your training snags--yeah, we'll conquer that sh*t.
 
Thanks for the kind words, guys. Those meant a lot. I paid for my bad decision in my next session, but I'm starting to rebound now:

Bench Press (all paused)
Barx5
Barx5
95x5
135x3
185x3
225x3
245x4
255x4
255x4
255x3

...And a bunch of other stuff, including banded extensions and face pulls. I can't remember what else I did on this day. This was the fourth day pressing in the last six for me (that's my own fault), so I slowed it down a bit and tried not to kill myself. No pressing again until Saturday.
 
What happened, PL?

And Knuckle, why touch-and-go off a low box? I know Stan Efferding's a big fan of these; I'm curious as to why you're using them.

Reverse-Band Squats (almost nothing at top, ~120 lbs. at bottom)
Barx5
Barx5
135x3
225x3
275x3
315x3
365x3
405x3
425x3
440x3
455x3
470x3
485x3

Much better squat session today. 485x3 is a good PR for me with this squat variant. After a rough couple of days, my lifting is coming back strong.

I've been videotaping some of these sessions, but alas, I'm still without a computer. Someday I hope to get this backlog of videos up on youtube.
 
Bench Press (all paused)
Barx5
Barx5
95x5
135x5
185x3
230x3
250x4
260x4
260x4
260x4

Floor Press (paused)
Barx5
135x5
185x3
225x6
225x6

Tricep Band Pushdowns
x20
x20
x20
x20
x20
x20

Band Face-Pulls
x22
x22
x22

IYTs, 40-sec intervals, five positions

This was a much better pressing day for me after having a couple of days to recuperate; I hit all of my max sets (260x4, all reps paused) and really didn't struggle badly on any of the final reps, though they were slow. Every set was close to an RPE 10, but I didn't feel like I was compromising technique to get anything. My shoulders are sore from all this pressing, so I only did a couple of light sets of floor presses before doing some light accessory work and calling it a day.

So, yes, today was a good bench-pressing day. I'm glad to be back on track with my programming; next week, I work up to 270x3 work sets, which would represent a pretty big PR for me. Also, I'm noticing that I'm MUCH stronger and more confident with lowering heavy bench press weights, which is great.
 
Deficit Deadlifts (4" deficit; bar at top of laces on shoe)
135x3
225x1
275x1
315x1
365x1
405x1
455x1
510x1 (5-lb. PR)
520x1 (15-lb. PR)

Seated Goodmornings
Barx8
135x8
205x5
255x4
255x4

Hammer Curls
35x10, 10
35x10, 10
35x10, 10

Rear Delt Flys
15x10
15x8
15x8

Cable External Rotations, three sets

520 off a 4-inch deficit is a 15-lb. PR from when I maxed out on the last cycle before my last meet. If I beat my previous PRs at my other deficits (2.5" next week, 1.5" the week after), I could be in line for a big deadlift at this next meet.
 
Good to see that your computer troubles are over, and you're posting videos again.
 
I'll echo Tosa's comments, not to sound like a tart, but the mix was a little off on the squat video-it was just about audible though and the added commentary is rawesome

I see that you are back in your wrestling shoes instead of the oly ones, have you tried out any other footwear like a converse or Nike AF1's with a little extra ankle support-I'd imagine walking out a heavy squat with wrestling shoes could be tricky
 
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Kinglee said:
I'll echo Tosa's comments, not to sound like a tart, but the mix was a little off on the squat video-it was just about audible though and the added commentary is rawesome

I see that you are back in your wrestling shoes instead of the oly ones, have you tried out any other footwear like a converse or Nike AF1's with a little extra ankle support-I'd imagine walking out a heavy squat with wrestling shoes could be tricky
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Yeah--it's been a couple of weeks, so I forgot to lower diegetic sound on each of these before producing the video file.

I haven't tried those yet. I've thought about it, but I'm poor and cannot justify buying a pair of shoes. In a perfect world, I'd have a little bit of money left over one more for some, but I might have to wait a while.
 
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