Keosawa's Powerlifting Log

Sucks to hear about your account. I work at a bank and I know how frustrating it is for our clients with compromised accounts. It's been happening a lot lately because of the economy.

Something that i learned: if you use your credit card to make a purchase (specially amex) and it turns out fraudulent, you can have the credit card company refund you and they will deal with the vendor. Debit cards don't have the same protection.
 
Tosa said:
Have you considered a Canadian bank?
Click to expand...

After today, all options are on the table.

I just got home after a three-hour trek out to find BofA, and I was unsuccessful. My mom's mailing me some cash for tomorrow, and I have almost no food in my house, but the seven bucks in my wallet, plus my laundry quarters, should get me by. For lunch, it's the rest of my yogurt, plus my last egg whites, plus some rice. Yum.
 
Keosawa said:
After today, all options are on the table.

I just got home after a three-hour trek out to find BofA, and I was unsuccessful. My mom's mailing me some cash for tomorrow, and I have almost no food in my house, but the seven bucks in my wallet, plus my laundry quarters, should get me by. For lunch, it's the rest of my yogurt, plus my last egg whites, plus some rice. Yum.
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Could you really not find it? Do you know where Coldstone downtown is? It is right across the street from there. I don't think it says it on the building but it doea on the door.
 
Jake Pudenz said:
Could you really not find it? Do you know where Coldstone downtown is? It is right across the street from there. I don't think it says it on the building but it doea on the door.
Click to expand...

I got the address wrong, and I'm pretty sure I stopped looking and turned back about a hundred yards away.

Anyway, I might go over there tomorrow, but I don't imagine I'll be walking again. At least my fat ass burned a few calories today.
 
Its in the same building as the UIowa distance education testing center, if that helps.
 
Keosawa said:
After today, all options are on the table.
Click to expand...

I typed too soon. Iowa city doesn't have a Canadian bank. Apparently they're mostly on the east coast. Which is too bad, I mean, who doesn't want a bank named "Canadian Imperial Bank of Commerce" or "Toronto Dominion".
 
PM Session

Sumo Deadlifts, moderate stance
135x3
135x3
135x3
225x3
315x1
365x1
405x1
455x1
480x1 (PR; ugly, but easy)
500x0 (failed at knees)
500x0 (barely budged it)
315x3
315x3
315x3

Barbell Hip Thrusts
135x8
225x8
315x5
405x5
405x10 (!)
405x7

GHRs
BWx25
BWx25
BWx25
 
Congrats! and all on yogurt and egg whites :)
 
Forgot to reply in the form check thread. I believe I may have spoken too quickly but at a glance, the first time, it looked as if though your line of sight shifted mid-pull. As in, to the ceiling. But I think I just viewed it wrong. Also, could have zero impact even if I was correct. :)
 
gbg said:
Congrats! and all on yogurt and egg whites :)
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I ordered a large pizza and paid for it in quarters. I figured the cheat meal would be balanced out by my hours of walking and lack of a lunch of much substance.
 
LegioTitan said:
Forgot to reply in the form check thread. I believe I may have spoken too quickly but at a glance, the first time, it looked as if though your line of sight shifted mid-pull. As in, to the ceiling. But I think I just viewed it wrong. Also, could have zero impact even if I was correct. :)
Click to expand...

That makes sense. I was really trying to get my torso straight, which forced me to push my chest up and, thus, push my head back. I need to take a wide-stance video and see what my torso position looks like then--otherwise, I'm just making excuses.
 
Nice sumo PR Keo! I hope you got some money/food. You should have set up a PayPal account on Sherdog like "Feed Keosawa."

Anyways, I'll stop with my bad jokes. I have a question for you. I was going to start a thread but I figured most people wouldn't really know how to answer it.

I'm preparing for another meet in a few months in the same organization, USAPL. Something I need to work on is changing my set up for the bench so that I have my feet flat at all times. I still bench on my toes and probably need to break the habit sooner than later. Do you always train the bench with flat feet? I lose a lot of power when I do it. But I'm guessing it could be a form issue. Do you have any tips on how to set up? I see some people put their legs really close and point their toes out. I've tried it but I feel I have a flexibility issue because of my fucked up knees. Any suggestions? Thanks in advance!
 
WitchCraft said:
Nice sumo PR Keo! I hope you got some money/food. You should have set up a PayPal account on Sherdog like "Feed Keosawa."

Anyways, I'll stop with my bad jokes. I have a question for you. I was going to start a thread but I figured most people wouldn't really know how to answer it.

I'm preparing for another meet in a few months in the same organization, USAPL. Something I need to work on is changing my set up for the bench so that I have my feet flat at all times. I still bench on my toes and probably need to break the habit sooner than later. Do you always train the bench with flat feet? I lose a lot of power when I do it. But I'm guessing it could be a form issue. Do you have any tips on how to set up? I see some people put their legs really close and point their toes out. I've tried it but I feel I have a flexibility issue because of my fucked up knees. Any suggestions? Thanks in advance!
Click to expand...

Just saw this. I'll give an answer later when I have the time--I have to go train now and only have time to put in my numbers from yesterday's workout right now.

Bench Press (alternating wide and close grip)
Barx5
Barx5
95x5
95x5
135x3
135x3
185x1
185x1
205x5 (wide)
205x5 (close)
245x3 (wide)
245x3 (close)
225x3 (wide, all paused)
225x3 (wide, all paused)
225x3 (wide, all paused)

Close-Grip Floor Press w/ Green Reverse Bands
Barx5
135x3
185x1
(w/ bands)
225x3
315x2
345x2
365x1
385x1
405x1, failed second near lockout

Dips
BWx20
BWx20
BWx20

Neutral Grip Pulldowns
100x12
130x10
150x8
150x8
130x8
 
Keosawa said:
Close-Grip Floor Press w/ Green Reverse Bands
Barx5
135x3
185x1
(w/ bands)
225x3
315x2
345x2
365x1
385x1
405x1, failed second near lockout
Click to expand...

This, sounds awesomely fun actually.

When you floor press is anything under your upper back at all? A towel or pad of some sort? I only ask because Dave Hansen once scolded a PLer in a gym for not having something soft back there to allow his scapula to do it's thang which could lead to injury. Obviously I'm not well versed on the subject, just curious.
 
LegioTitan said:
This, sounds awesomely fun actually.

When you floor press is anything under your upper back at all? A towel or pad of some sort? I only ask because Dave Hansen once scolded a PLer in a gym for not having something soft back there to allow his scapula to do it's thang which could lead to injury. Obviously I'm not well versed on the subject, just curious.
Click to expand...

Nope. The critique of the floor press, I guess, is that your scapula doesn't have that space, but it's never bothered me (honestly, I feel like I can retract my shoulder blades just fine on the setup). Most floor pressers do it without any padding or foam to sink into, so I put my faith in that as an example, though I have seen it used before. At home, I had to use a thin foam mat to lay down on, and I didn't notice a difference.
 
DE Box Squat, w/ green band and mini-band (no clue on tension at top--maybe 150 lbs.)
Barx5
Barx5
135x3
135x3
185x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

DE Sumo Deadlifts, wide stance, w/ doubled mini-bands
135x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Standing Ab Crunches w/ mini-band, six sets

Plate Pinches w/ 25s, both hands
x60sec
x60sec
x40sec
x30sec
 
I'm making some changes to my diet--I weighed 161 entering the gym yesterday and it is officially time to get my ass in gear and bring my weight down. I might have actually put on some muscle (gasp) over these past few months, so this year might be a little harder for me weight-wise.

Caliper's telling me I'm at 8.5% bodyfat (that's reasonable, and probably pretty accurate), so I have some room to drop some weight.
 
Last edited:
You only weigh about 20 pounds more than me. I'd say you need to EAT!
 
Keosawa said:
Just saw this. I'll give an answer later when I have the time--I have to go train now and only have time to put in my numbers from yesterday's workout right now.

Bench Press (alternating wide and close grip)
Barx5
Barx5
95x5
95x5
135x3
135x3
185x1
185x1
205x5 (wide)
205x5 (close)
245x3 (wide)
245x3 (close)
225x3 (wide, all paused)
225x3 (wide, all paused)
225x3 (wide, all paused)

Close-Grip Floor Press w/ Green Reverse Bands
Barx5
135x3
185x1
(w/ bands)
225x3
315x2
345x2
365x1
385x1
405x1, failed second near lockout

Dips
BWx20
BWx20
BWx20

Neutral Grip Pulldowns
100x12
130x10
150x8
150x8
130x8
Click to expand...

Hey, is this your DE bench workout? Assuming your max is 315 you are using about 70% of it, is there a reason you go this high rather than the 50-60% recommended by westside? I assume it's because you compete raw and raw lifters must use higher %'s but I dunno. Also, is there a reason you do 2x5 then 5x3 rather than the 8x3 they recommend? Also, are you basically doing another ME exercise on DE day (close grip floor press doing 1rms and going to failure)? Do you always do this? Sorry for all the questions, looking to use westside for my off-season as I feel it translates to fighting pretty well with the exercise variation and DE portions and want to hear from someone like you whos been incredibly successful with it.
 
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