Keosawa's Powerlifting Log

Keosawa said:
I lent it to another lifter for a heavy attempt last week, and he and his buddies were going nuts with it because they thought it was funny. I haven't replaced it yet, but I agree--it's time for a new one.
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I get mine from here Paraphernalia You can get four bottles for $16, which will last you forever, as you know.
 
Jake Pudenz said:
I get mine from here Paraphernalia You can get four bottles for $16, which will last you forever, as you know.
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That's awesome--thanks. That'll save me a few bucks from when I was buying them on Amazon.

Bench Press
Barx5 (wide)
Barx5 (close)
135x5 (wide)
135x3 (close)
135x5 (wide)
135x3 (close)
185x3 (wide)
185x1 (close)
205x5 (close)
225x5 (wide)
220x5 (close)
240x5 (wide)
235x6 (close)
255x6 (wide)

Paused Presses, off a one-board
135x3
225x3
235x3
235x3
225x3

One-Armed Kettlebell Overhead Press
34x12, 12
40x12, 12
44x12, 12
53x8, 8
44,10, 10

Rolling Tricep Extensions
30x15
30x15
30x15
30x12
30x12
30x10

Lateral Dumbbell Raises
20x10
20x10
20x10

I have video for the bench presses.
 
Is there a method to your rep madness on the bench? I am confuzzled. Goon told me to quit 5/3/1 for my bench and copy what you do. I tried to check your log to see how you program your bench and then my brain started to hurt.
 
WitchCraft said:
Is there a method to your rep madness on the bench? I am confuzzled. Goon told me to quit 5/3/1 for my bench and copy what you do. I tried to check your log to see how you program your bench and then my brain started to hurt.
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Hmm. Looks to me like it's 5, 5, 5, 3, 5, 3, 3, 1, 5, 5, 5, 5, 6, 6, 3, 3, 3, 3, 3 give or take. Simple enough.
 
WitchCraft said:
Is there a method to your rep madness on the bench? I am confuzzled. Goon told me to quit 5/3/1 for my bench and copy what you do. I tried to check your log to see how you program your bench and then my brain started to hurt.
Click to expand...

There's a method, but I'm constantly tinkering with it. I run a 5/3/1 rep-scheme over a three-week wave with my bench press and squat; for my deadlift, I simply choose a new deadlift variation every week and work up to a max single.

However, I modify this based on how I feel. Right now, I'm having difficulty handling near-max weights on the bench, particularly on the eccentric, so I'm trying to do a lot of rep work. This doesn't usually affect my programming, but for the last couple of months I've avoided doing heavy singles with a wide grip.

I basically double my bench sets on max-effort day and perform three work sets with both a close- and a wide grip. Right now, my bench press max is based on a projected max of 300 for wide and 275 for close.

For my DE bench press, I used to run a sort of 3/2/1 three-week wave, but I've been cycling resistance and weight more often lately, and I've been basing the reps based on how I feel and how fast I'm moving the weight.

So, yeah, there's a long-range plan here, but it's hard to see from week to week, and to be honest, it's something I have a sense of but don't program specifically. For my primary press variation (which today was the paused presses off a one-board), I definitely go by feel. I'm two months out from my week, so I wanted to ease into some slightly heavier pause work, which is why I did them off a board and did them for triples. The RPE for all of these was probably a 7 or an 8; that will change in future weeks. I wave the intensity for these lifts too, but it's over an unspecified length of time and is based upon my impression and recollection of training.
 
PowerHungry said:
Hmm. Looks to me like it's 5, 5, 5, 3, 5, 3, 3, 1, 5, 5, 5, 5, 6, 6, 3, 3, 3, 3, 3 give or take. Simple enough.
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Everything up to 185 is a warm-up. Work sets for close-grip were 205, 220, and 235 (5/5/5--first week of three-week wave). Work sets for wide-grip were 225, 240, and 255. The six-rep sets were AMRAP sets, but I went to a RPE of 9 on close-grip because I didn't want to burn myself out for my wide-grip set.

I hope that starts to clear things up, lol.
 
PowerHungry said:
Hmm. Looks to me like it's 5, 5, 5, 3, 5, 3, 3, 1, 5, 5, 5, 5, 6, 6, 3, 3, 3, 3, 3 give or take. Simple enough.
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Ah, the old 5, 5, 5, 3, 5, 3, 3, 1, 5, 5, 5, 5, 6, 6, 3, 3, 3, 3, 3. The classics really are the best.
 
Keosawa said:
I have not, no. I even had to look them up to know what you were talking about. Do you recommend them?
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Haha it was just an out of curiosity thing. I wouldn't recommend them per-say it was just something I thoroughly enjoyed while training for strong man. I couldn't tell you for the life of me how they translate to your bench as my press work at the time was axle bottom up, log presses, and push presses.

Realistically I should have tested my bench at some point as I was doing those with 300lb. Ahhh ignorance.

I know they were more of an "old school" thing and I didn't know if any modern guys made use of them.
 
Bottoms up presses are more of a test of crushing grip/wrist strength than pressing strength. There challenging and fun with heavy DBs. I recommend. There's this old guy at Poundstones gym, an friend of his, who was just goofing around and bottoms up pressing 80lb KBs or something. There are some real animals over there, can't wait til you visit.
 
Keosawa said:
LOL. I don't want to be mean, but I honestly feel bad that a seriously overweight kid is doing long curl sets for God knows what reason. There is so much ridiculous stuff going on in this video, it's not funny. Between the curls, the discussion in the back of doing "21s" (moar curls) with "just the bar," the smith machine squats with the pad, the one-armed preacher curls off the bench, and the weird forearm exercise that starts at 1:15 on the far right and at some point turns into a wrist curl, this is a pretty accurate depiction of what goes on in my gym most of the time. I feel bad for people who are seriously out of shape, because they don't have a clue.
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You should not mock cutting edge but still time tested training programs like 21s. The truest and most pure forms of athleticism can't be grasped by mortals
 
Perhaps I missed it, but are you still doing regular smr/foam rolling? Finding it beneficial?
 
eastNYgoon138 said:
Bottoms up presses are more of a test of crushing grip/wrist strength than pressing strength. There challenging and fun with heavy DBs. I recommend. There's this old guy at Poundstones gym, an friend of his, who was just goofing around and bottoms up pressing 80lb KBs or something. There are some real animals over there, can't wait til you visit.
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Very cool. And yes, I'm looking forward to it. You two will be the second and third persons I've met from sherdog S&C, after Jake.
 
Pancake said:
Perhaps I missed it, but are you still doing regular smr/foam rolling? Finding it beneficial?
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I foam roll on occasion, but not regularly. I need to buy a foam roller, but I'm trying to wait until my next paycheck. There's a really soft one at school that I use on occasion to try and keep it up, but it's not the same at all.
 
Keosawa said:
Very cool. And yes, I'm looking forward to it. You two will be the second and third persons I've met from sherdog S&C, after Jake.
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You really ought to take a holiday to Thailand, include Chiang Mai in your itinerary and make me the fourth. All you can eat Thai food in a great local restaurant in exchange for an hour or two of coaching. I'll throw in advice and assistance in discriminating between real girls and ladyboys as freebie.
 
JauntyAngle said:
You really ought to take a holiday to Thailand, include Chiang Mai in your itinerary and make me the fourth. All you can eat Thai food in a great local restaurant in exchange for an hour or two of coaching. I'll throw in advice and assistance in discriminating between real girls and ladyboys as freebie.
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I can't wait to get back to Thailand for a few weeks. I miss it badly.
 
lol, that's a tempting offer, JA--particularly the end of it.

DE Box Squats, w/ 100 lbs. chains
Barx3
Barx3
135x3
135x3
185x3
185x3
185x3
225x3
225x3
225x3
225x3
225x3
225x3

DE Sumo Deadlifts
135x3
135x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x5 (some random guy came up and asked if I could drop it five or six times so that he could record the sound on a microphone. I obliged)

GHRs
BWx20
+20 lbs. chain x 15
+40 lbs. chain x 15
+40 lbs. chain x 15

Squat Belt Walks
+115x5 trips
+160x5 trips
+115x5 trips
 
What strange place do you lift where everything is shiny and bright and someone setting up for a 520lb pull doesn't attract any attention?
 
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