Keosawa's Powerlifting Log

[Kinglee]

Damn Keo, good stuff. Quick question, you stuck with the old wraps instead of the new ones? Any specific reason for that?

 

[Keosawa]

Damn Keo, good stuff. Quick question, you stuck with the old wraps instead of the new ones? Any specific reason for that?

The new wraps are stiffer, but I just feel more comfortable--and more stable--in the old ones. I tried them out and squatted 480 in them without too much trouble, and I just went with my gut and used them at the meet. The other ones might give me more out of the bottom, but I don't feel as stable in them. I'll keep training in them though, because they don't tear up my knees.

 

[Keosawa]

From Sunday:

Seated Goodmornings
Barx10
95x10
135x10
135x10

Thumbs-Down Front Raise
10x10, 10
10x10, 10
10x10, 10

Cuban Press
Barx8
Barx8

Lat Pulldowns
100x10
120x10
140x10
160x10

Neck Work, three sets

Just getting back in there.

 

[Keosawa]

Floor Press (w/ reactive slingshot)
Barx5
95x5
135x5
185x5
235x5
255x5
275x6 (PR)

Tricep Pushdowns w/ monster-mini band
x25
x25
x25

Face Pulls w/ monster-mini band
x25
x25
x25

Neutral Grip Pulldowns
120x8
150x8
150x8

VWs
x15
x15
x15

lol, crushed floor presses today. Pressing is probably the only thing that's 100% after the meet though.

 

[Keosawa]

Glute-Ham Raise
BWx25
BWx25
BWx25

Squat
Barx5
135x5
225x5
315x5
365x5
225x5
225x5

Pull-Throughs
115x20
115x20

Hip Abductors, four sets

Leg Curls
BWx200

My strength doesn't feel too bad after the meet, but one set of just under 75% for a set of five and I was lightheaded, with my headache returning. That isn't a big deal in and of itself, but I just want to take this process slow and return when I'm ready, so I stuck with just one set. I'll squat again on Thursday, probably with some reverse bands.

Today, I bench, and I'm starting the same block as last cycle, except with ten pounds added on (and with the last two super-heavy weeks cut off). My pressing feels good enough to start right after the meet, though if I struggle badly today, I will definitely re-evaluate that (after Monday, I don't expect this to be the case)

Paused Bench Block:

Week One:
215x8, 225x8x2, 225x8+
220x8, 230x8x2, 230x8+
Week Two:
225x7, 235x7x2, 235x7+
230x7, 240x7x2, 240x7+
Week Three:
235x6, 245x6x2, 245x6+
240x6, 250x6x2, 250x6+
Week Four:
245x5, 255x5x2, 255x5+
250x5, 260x5x2, 260x5+
Week Five:
255x4, 265x4x2, 265x4+
260x4, 270x4x2, 270x4+
Week Six:
265x3, 275x3x2, 275x3+
270x3, 280x3x2, 280x3+

 

[DrBdan]

How long does it usually take you to recover after a meet?

 

[Keosawa]

Last time, it took me a full month before my training weights were back to pre-meet levels. Right now, my strength is OK, but I'm still getting some pretty good exertion headaches if I do any heavy non-pressing compound movements. At the very minimum, I take one week slowly before I go into my first training cycle (and I'll probably use 90-95% of my 1RM for that cycle).

However, my bench feels ready already, so I guess it just comes down to each individual lift being handled differently. I remember pulling a week after my last meet and not having a good 30+ lbs. on my max.

 

[hatchoo]

Do you use the same block programing for your squats as well?

 

[Keosawa]

Do you use the same block programing for your squats as well?

Nope. This is the first time in my career in which I'm training every lift completely differently. For squats, I still run a three-week wave with the intensity work clustered mostly between 80-95%, plus a DE day.

 

[calvus]

Paused Bench Block:

Week One:
215x8, 225x8x2, 225x8+
220x8, 230x8x2, 230x8+
Week Two:
225x7, 235x7x2, 235x7+
230x7, 240x7x2, 240x7+
Week Three:
235x6, 245x6x2, 245x6+
240x6, 250x6x2, 250x6+
Week Four:
245x5, 255x5x2, 255x5+
250x5, 260x5x2, 260x5+
Week Five:
255x4, 265x4x2, 265x4+
260x4, 270x4x2, 270x4+
Week Six:
265x3, 275x3x2, 275x3+
270x3, 280x3x2, 280x3+

Thanks for posting this. Are these percentages of your max? Or did you just add 10 lbs to what you started with on the last block?

 

[Keosawa]

Thanks for posting this. Are these percentages of your max? Or did you just add 10 lbs to what you started with on the last block?

I just added ten pounds. The training last time was stupidly simple, but it worked.

 

[WitchCraft]

Last time, it took me a full month before my training weights were back to pre-meet levels. Right now, my strength is OK, but I'm still getting some pretty good exertion headaches if I do any heavy non-pressing compound movements. At the very minimum, I take one week slowly before I go into my first training cycle (and I'll probably use 90-95% of my 1RM for that cycle).

It's the WORST feeling like this, especially when I didn't even get what I wanted at the meet. I've tried to go back to my regular training but my back is fried.

 

[Keosawa]

 

[Keosawa]

It's the WORST feeling like this, especially when I didn't even get what I wanted at the meet. I've tried to go back to my regular training but my back is fried.

Oh, I know. A lot of people don't really just how useless you are after a powerlifting meet. I was getting exertion headaches the day after with a 135-lb. seated goodmorning.

 

[Keosawa]

Paused Bench Press
Barx5
95x5
135x5
185x5
215x8
225x8
225x8
225x10

Floor Press (w/ reactive slingshot)
Barx5
135x1
185x1
225x1
275x1
285x1
295x1 (PR)

Kettlebell Overhead Tricep Extensions
26x25, 25
26x20, 20
26x15, 15

Rear Delt Flys
15x12
15x12
15x12

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

 

[Keosawa]

Reverse-Band Box Squats
Barx5
135x3
225x1
315x1
365x1
405x6
405x6
405x6
405x6

Standing Cable Ab Crunches
70x21
70x21
70x21

 

[Aleks Sytsevich]

You're an inspiration. Keep it up, Keo.

 

[Tankimus]

Great stuff Kyle. Super strong! If anyone can get a world record, it's you. Goodluck man.

 

[Keosawa]

You're an inspiration. Keep it up, Keo.

Thanks man. I don't know how inspiring a 26-year-old with no obligations beyond a daily training regimen can be, but I'll take it!

Great stuff Kyle. Super strong! If anyone can get a world record, it's you. Goodluck man.

Well, we'll see. I might as well be a million pounds away right now. If I can make it to 530 by the end of next year, I'd say I have a legitimate chance. At some point, my gains have to slow down.

 

[Keosawa]

Also--pretty goddamn sore from box squatting yesterday, but I'm going to do my DE squats and deadlifts as usual. I might lower the weight slightly, but I'm still going to get some quality work in. I don't think I'm suffering much from the meet anymore; I think it's more just a matter of rebuilding my conditioning at this point.