Keosawa's Powerlifting Log

[dfownz]

Nope. Here, I'm in Iowa--my family's in RI and I visit from time to time. There are very few quality gyms in Rhode Island, but there is one private powerlifting gym out there. Do you live in RI?

Yep I'm living about 5 minutes away from URI.

Edit: That's too bad, I want to find somewhere that I can go in and ask for form advice. I'm still weak though so I have time.

 

[Keosawa]

Yep I'm living about 5 minutes away from URI.

Edit: That's too bad, I want to find somewhere that I can go in and ask for form advice. I'm still weak though so I have time.

Oh, cool! I went to school there as an undergrad. I'll be back in RI in another week for spring break.

 

[Keosawa]

Why don't you take a drive up north when I'm back home? I train at a small gym in Lincoln--I'm sure you could get a day pass there. I can check to find out for you.

 

[dfownz]

Why don't you take a drive up north when I'm back home? I train at a small gym in Lincoln--I'm sure you could get a day pass there. I can check to find out for you.

That would be awesome!

 

[Keosawa]

Alright--remind me and I'll let you know when I'm training. It'd probably have to be on Monday the 12th and/or Wednesday the 14th, but I don't know for sure yet.

 

[cXs808]

Nice pressing, You have a nice groove.

 

[Keosawa]

Nice pressing, You have a nice groove.

Thanks man. I've had to take a couple of months to "grease" my wide-grip groove, but it's coming back. I've gotten more efficient in executing my lifts over the years, which is probably at least part of the reason for my gains.

 

[Keosawa]

DE Box Squat, w/ 50 lbs. chains and mini-bands
Barx5
Barx5
135x3
135x3
185x3
185x3
185x3
225x2
225x2
225x2
275x1
275x1
275x1

DE Sumo Deadlifts, w/ 50 lbs. chains
135x3
135x3
225x3
225x3
225x3
275x2
275x2
275x2
275x2
275x2
275x2

Barbell Hip Thrusts
135x8
225x8
315x5
405x8
405x8
405x8

GHRs
BWx25
BWx25
BWx25
BWx25

I was really happy with how my speed squats looked. I have video, and I'll probably post it (since I haven't posted a DE squat video since I went to a wide stance), but I can't do it tonight. The video's a straight-on shot, so I can't see everything perfectly, but the speed looked great and I feel like my technique has become pretty good. The weight also moved a lot faster than it felt, which makes me think I should challenge myself a bit more.

 

[JauntyAngle]

Keo, as an expert both in film and in lifting, what is your evaluation of my latest video?


I made it because I keep seeing form deadlift form checks where either (i) people basicallly stiff-leg it, or (ii) they set up right and then their hips shoot up and they stiff-leg it. (For example, one f13 member we'll call "LitteringA". No, that gives it away too much. Let's call him "L.And".)

I guess people as inexperienced as me shouldn't be making videos like this. But putting aside my obvious film-making brilliance, I'd be genuinely interested to know if you think that what the video lays out is technically sound.

 

[Keosawa]

lol, that was a treat. I love the silent film aesthetics, and I think you should embrace it. Next time, consider making yourself into an offensive ethnic caricature, or at the very least, play up a bumbling Buster Keaton type. If you've got the time, hand-write your own intertitles, and include some boxing cats...because everyone likes boxing cats:



As far as the lifting advice goes, it's sound. Very nice work.

 

[JauntyAngle]

lol, that was a treat. I love the silent film aesthetics, and I think you should embrace it. Next time, consider making yourself into an offensive ethnic caricature, or at the very least, play up a bumbling Buster Keaton type. If you've got the time, hand-write your own intertitles, and include some boxing cats...because everyone likes boxing cats:



As far as the lifting advice goes, it's sound. Very nice work.

Thanks, Keo. The aesthetics were almost an accident. I felt like doing one with a little extra. So I was thinking about music, and I decided I wanted to use the Entertainer. The black and white/silent thing then became obvious, and of course the way of doing "speech", as captions/quotes, just suggests itself.

Very glad the lifting advice passes muster, too. It would be shame if the fun aesthetics were wasted on stuff that was not actually useful for people lifting.

Edit- oh, and we have four cats at home. So I will test to see if any of them can box.

 

[Keosawa]

Very quickly, because I don't have much time:

Incline Dumbbell Press
45x10
70x10
80x8
85x8
85x8

JM Press w/ EZ Curl Bar
55x20
55x15
55x12
55x12
55x12

Tricep Pushdowns w/ Rope
82x12
82x12
82x12

Band Pull-Apart Holds
x30sec
x30sec
x30sec

 

[Keosawa]

The music was an excellent choice, JA; it reminds me, of course, of the opening credits of The Sting. I liked the video quite a bit.

 

[Keosawa]

I'll upload my speed pulls later.

 

[WitchCraft]

Is that a climbing wall in the background?

Also, I would fall over if I squatted that wide haha

 

[Jake Pudenz]

That is indeed a climbing wall in the back.

 

[WitchCraft]

That is indeed a climbing wall in the back.

So awesome! But kind of distracting to have to squat in such an open, crowded space.

 

[Keosawa]

Is that a climbing wall in the background?

Also, I would fall over if I squatted that wide haha

I've got a single-ply suit on with the straps down, and that makes it a little easier to get wide. It was definitely an adjustment though, particularly with how narrow my regular back squat is. It's like a totally different exercise.

And I try not to let the environment distract me. I'm on a mission, after all. I'm human, but I do my best to shut everything else out.

 

[WitchCraft]

I've got a single-ply suit on with the straps down, and that makes it a little easier to get wide. It was definitely an adjustment though, particularly with how narrow my regular back squat is. It's like a totally different exercise.

And I try not to let the environment distract me. I'm on a mission, after all. I'm human, but I do my best to shut everything else out.

Yeah I bet it's very different and I couldn't even tell that you were wearing a suit.

Props to you for being able to stay focused!

 

[Keosawa]

Yeah I bet it's very different and I couldn't even tell that you were wearing a suit.

Props to you for being able to stay focused!

Yeah. It's an old Inzer Champion suit I've had for years. I've worked it in now, so it's not too stiff, but it allows for me to sit back and spread my knees a little better than if I had nothing. My hips took a bit of a beating from all the wide-stance work I was doing, and using the suit has definitely ameliorated some of that.