Keosawa's Powerlifting Log

dinpappa said:
I know the secret!

1300094119_177181338_1-Pictures-of--Abflex-Abs-Builder.jpg
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This, plus favorable lighting and photoshop. It's all an illusion.
 
Keosawa said:
I think it's totally dependent upon the individual, Gfreak. For me, a normal grip would be a grip in which your forearms would be directly perpendicular when the bar's at your chest IF your elbows were tucked, say, 45 degrees. Jenn Thompson says to measure the width from clavicle bone to clavicle bone, then double it, and that's a good bench press grip width; for most people, I would say that's a normal grip.

Close grip, for me, could be anything within this range, but a real "close grip" bench press would be close enough so that your forearms just about run up against your torso if you're benching with your elbows tucked properly. Some--like many bodybuilders--bench even closer, but this to me is an ideal close-grip width.

And a wide grip could be anything wider than your normal grip, but my wide grip has me putting my index fingers on the ring. A wide grip is usually, for me, "as wide as is reasonably achievable without putting too much stress on your shoulders."
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Thanks for the tip man. I was just wondering about whether or not I should start mixing my grips up a little. I'm thinking about competing when I get closer to my goals for the end of the year. Should I practice with a bit of a wider grip before that time comes to lift more weight there? Or does the wider grip not always let you lift more and it's just dependent on the person.
 
Gfreak said:
Thanks for the tip man. I was just wondering about whether or not I should start mixing my grips up a little. I'm thinking about competing when I get closer to my goals for the end of the year. Should I practice with a bit of a wider grip before that time comes to lift more weight there? Or does the wider grip not always let you lift more and it's just dependent on the person.
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It's dependent upon the person. Wider does not always equal stronger, and I would say that most of the best raw benchers in the world that I see actually use a closer grip (or, at least, a normal grip) and have insanely strong triceps. I can't think off the top of my head of a single 600+ lb. raw bench presser that uses a wide grip in competition.
 
Bench Press
Barx5 (close)
Barx5 (wide)
135x3 (close)
135x3 (wide)
185x3 (close)
185x3 (wide)
205x5 (close)
225x5 (wide)
225x5 (close)
240x5 (wide)
240x4 (close; failed 5th at the top)
255x5 (wide)

Pin-press, 2" off chest, wide grip
135x3
225x2
225x2
225x2
225x2
245x2

Face pulls, five sets, 45 sec. rest

Pendlay rows
135x8
225x6
225x6
225x6
155x8

Static holds
455x20 sec
455x22 sec
455x19 sec
 
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squatsquatsquat said:
Are those bench press static holds? If so, that's pretty crazy.
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No, no--I think 455 would crush me. Those are deadlift holds; I did them for my partner, who didn't pull or do any grip work this week.
 
DE Deadlift w/ 50 lbs. chains, wide-stance sumo
135x3
135x3
135x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

DE Box Squat, wide stance, w/ 50 lbs. chains (20 lbs. deloaded at bottom) and doubled mini-bands
Barx3
135x3
135x3
225x1 (holy shit--way too heavy with this setup)
185x2
185x2
185x2
185x2
185x2
185x2

GHRs
BWx30
BWx30
BWx30

Today was a quick session--we went to go watch the Iowa wrestling home finale afterwards. I struggled early with box squats but finally started to figure my technical miscues out towards the final few sets. We really ramped up the resistance today and kept the sets down.

Outside of the gym, things are looking up for me. My fat ass has been losing weight in a hurry after cutting carbs, and I weighed in at 154.9 after my training session this morning. Granted, that's a morning-weigh in after a workout (so it's going to be the lightest I'll weigh all day), but that was still great to see. I probably woke up this morning at around 155.5, which means I've definitely lost some weight this week. My weight sometimes fluctuates though, so I'll have to track it more carefully when I get a scale to see if this is an abnormality. Also, I met a nice girl, and we're going out this week. I'd better not screw this one up, because first dates are going to kill my diet.
 
Keosawa said:
No, no--I think 455 would crush me. Those are deadlift holds; I did them for my partner, who didn't pull or do any grip work this week.
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Okay, that makes a lot more sense. My bad. Hope things go well with the girl!
 
Keosawa, if you're anything like you are on here (which I'm sure you are) it will be her loss if it doesn't work..

Have fun :)
 
Keosawa said:
Also, I met a nice girl, and we're going out this week. I'd better not screw this one up, because first dates are going to kill my diet.
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For consistency, I suggest that you log the date like a workout, e.g.

Warmup
Walking to the restaurant, small talk (still not completely loose after small talk, need to work on this)

Eating
Anitpasto x1
Quattri Stagioni pizza x1
Ice cream x1
(Super-setted with conversation)

Show
Challenging play about domestic violence x1
(Verrryyyy slow... possibly poor selection)

Walk back home
Jokes about show x3 (very smooth, easy)
Agreement for next date x1
Peck on cheek good night x1 (easy)
Proper kiss xf (completely got the setup wrong, but know what mistakes I made, will correct technique next time)
 
JauntyAngle said:
For consistency, I suggest that you log the date like a workout, e.g.

Warmup
Walking to the restaurant, small talk (still not completely loose after small talk, need to work on this)

Eating
Anitpasto x1
Quattri Stagioni pizza x1
Ice cream x1
(Super-setted with conversation)

Show
Challenging play about domestic violence x1
(Verrryyyy slow... possibly poor selection)

Walk back home
Jokes about show x3 (very smooth, easy)
Agreement for next date x1
Peck on cheek good night x1 (easy)
Proper kiss xf (completely got the setup wrong, but know what mistakes I made, will correct technique next time)
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I strongly support you doing this.
 
@ jaunty... brilliant...

Thanks for the tips on the bench grip keo. I appreciate it, and i'll be experimenting a bit to see what works best. :D
 
JauntyAngle said:
For consistency, I suggest that you log the date like a workout, e.g.

Warmup
Walking to the restaurant, small talk (still not completely loose after small talk, need to work on this)

Eating
Anitpasto x1
Quattri Stagioni pizza x1
Ice cream x1
(Super-setted with conversation)

Show
Challenging play about domestic violence x1
(Verrryyyy slow... possibly poor selection)

Walk back home
Jokes about show x3 (very smooth, easy)
Agreement for next date x1
Peck on cheek good night x1 (easy)
Proper kiss xf (completely got the setup wrong, but know what mistakes I made, will correct technique next time)
Click to expand...

Awesome. The phrase "to failure" takes on a totally different meaning now.
 
LegioTitan said:
Ah the mind set of a competitive athlete. :)
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lol. My diet always makes these things awkward when I have to give a list of all the restaurants I can't eat at.

gbg said:
Keosawa, if you're anything like you are on here (which I'm sure you are) it will be her loss if it doesn't work..

Have fun :)
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Thanks. This year, I'm forcing myself to act like a normal being and actually lead an active dating life, as much as I enjoy living in my little ascetic bubble and doing nothing but training. This has led to a few dead-ends, but I think this one will go well. I'm just wondering what effect a no-longer-single status would have on my PRs...
 
Gfreak said:
@ jaunty... brilliant...

Thanks for the tips on the bench grip keo. I appreciate it, and i'll be experimenting a bit to see what works best. :D
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No problem man--let me know how it goes.
 
Keosawa said:
lol. My diet always makes these things awkward when I have to give a list of all the restaurants I can't eat at.



Thanks. This year, I'm forcing myself to act like a normal being and actually lead an active dating life, as much as I enjoy living in my little ascetic bubble and doing nothing but training. This has led to a few dead-ends, but I think this one will go well. I'm just wondering what effect a no-longer-single status would have on my PRs.../QUOTE]

Sex before training kills and PR possibility for me. But we're all different.
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