Keosawa's Powerlifting Log

[Jake Pudenz]

 

[CRZA]

 

[Keosawa]

Thank you all for the lulz!

Bench Press
Barx5 (wide)
Barx5 (close)
95x5 (wide)
95x5 (close)
135x3 (wide)
135x3 (close)
185x3 (wide)
185x3 (close)
205x5 (close)
225x5 (wide)
235x3 (close)
255x3 (wide)
260x1 (close)
285x1 (wide)
240x1 (paused)
240x1 (paused)
240x1 (paused)

Blue Reverse-Band Press w/ two-board
225x3
315x2
365x2
405x2
415x2
425x2
435x2
455x2

Dumbbell Press
55x10
80x8
95x8
95x8

This day did indeed suck. I could barely press 285 and my speed on everything sucked horribly. I was just exhausted, but at least I got through it without missing my attempts. The girl I spent the previous night with was there on this day, so I made her hold the board for me on my heavy doubles (all of which were surprisingly easy).

 

[Keosawa]

DE Box Squat (narrow stance today)
w/ mini-bands (50 lbs.) and 100 lbs. of chains
Barx3
Barx3
135x3
185x3
185x3
185x3
225x2
225x2
225x2
275x1
275x1
275x1

DE Sumo Deadlifts, w/ 100 lbs. of chains
135x3
135x3
225x1
225x1
225x1
225x1
225x1
225x1
275x1
275x1
275x1

GHR complex (with standing cable ab pulldowns)
BWx25
BWx25
BWx25
BWx25

My thighs and adductors feel sore and overworked, so I switched to a narrow stance today for my squats. I blew up 275 for some easy singles at the end; this was great, because walking it out with the bands and all of that chain was the hardest part of the lift. I definitely felt better from yesterday.

Now, on to the important stuff: I get to meet WC and Goon tomorrow! I'm bumping my squat day up to tomorrow (stupid, probably, since I did my speed squats today) in order to do something beyond just an extra workout. I will try to set a rep PR on my squats (370 or 375 for 8, maybe?) tomorrow, since it is a special occasion.

 

[eastNYgoon138]

Don't worry about training hard tomorrow. I have less than a week til the comp so I'm probably only going to flip the tire a few times and train arms. WC is the only one with any real work scheduled for tomorrow.

 

[Keosawa]

Don't worry about training hard tomorrow.

Well, that's just not possible.

 

[dfownz]

Hey man. Looks like this week isn't the greatest for meeting up. My old roommate is starting SS today and I said I'd be there to help him for his first couple sessions but forgot that you'd be around this week. Also I'm helping my Aunt move back from the Cape so I'm busy during most days.

Anyways, I really appreciate the offer and anytime you're in RI in the future I'd be down to meet up.

 

[Keosawa]

Hey man. Looks like this week isn't the greatest for meeting up. My old roommate is starting SS today and I said I'd be there to help him for his first couple sessions but forgot that you'd be around this week. Also I'm helping my Aunt move back from the Cape so I'm busy during most days.

Anyways, I really appreciate the offer and anytime you're in RI in the future I'd be down to meet up.

No worries man. Maybe things will work out better in the future.

 

[Keosawa]

So, I'm allowing someone from my "real life" to see my training log. I was just asked by the girl I'm dating for the link, and after some hesitation, I sent it to her. I said I was going to be completely open and honest with her, and so she should be able to see what I say about her to total and complete strangers, which to me is the truest possible test of my character; if ever there were a place for me to mouth off and be brash, this would be it.

Anyway, I'm surprised this even feels like such a big deal to me, but it does. I'll log my training stuff in my next post.

 

[Keosawa]

Squat
Barx8
135x5
135x5
225x2
315x1
325x5
350x5
375x8 (PR)

Box Squat (the bar was so bent that it almost had like a 1" camber)
Barx5
135x3
225x1
315x1
365x1
405x1
450x1 (PR)

Reverse Hypers, four or five sets

Bench Press (w/ slingshot)
135x3
225x3
315x1

Some assorted strongman stuff: tire flips and other stuff that I don't even know the names of.

I got to meet WC and Goon today at Poundstone's gym. I got sort of lost on the way and racked up a $259 ticket for going 80 in a 55 zone, but the training itself was good. These two are really nice, and it was worth the ticket to get to train with them. Goon's got a competition on Saturday, so his training was minimal, and Dani pulled some heavy singles for deadlifts. I tried to explain my training to them as best I could, and hopefully at the very least I debunked the myth that I know what the hell I'm doing with my training. I promised a rep PR, but I happened to get a box squat PR on this day too.

Anyway, I had a GREAT time. Goon and WC were awesome to be around; I'd be lucky to have them training at my gym!

 

[eastNYgoon138]

WC and I had a great time man. I feel real bad about the ticket though. We'll make it up to you somehow.

I really appreciate the run down you gave of your training too, I think it's going to be real helpful for WC and I'm definitely going to try to incorporate some elements of it into my own programming.

Congrats on the 50 PRs or whatever you set today

 

[JauntyAngle]

So, when are you taking a holiday in Thailand and meeting me in my gym, Keo?

You could go down to the islands, learn to dive if you can't already, go rock climbing on the giant rocks that stick out of the sea, kayak in some mangrove swamps, go to a few late night beach parties, have a load of Thai massage (great for relieving aches and pains from lifting), and then when you're done pop up to Chiang Mai, be an elephant keeper for the day, go tree-zipping, eat amazing food and teach me to squat.

 

[Keosawa]

LOL. Me doing strongman really cracks me up. If you don't mind, I'm going to post this in the PR thread. I'm sure people will get a kick out of it.

 

[Keosawa]

So, when are you taking a holiday in Thailand and meeting me in my gym, Keo?

You could go down to the islands, learn to dive if you can't already, go rock climbing on the giant rocks that stick out of the sea, kayak in some mangrove swamps, go to a few late night beach parties, have a load of Thai massage (great for relieving aches and pains from lifting), and then when you're done pop up to Chiang Mai, be an elephant keeper for the day, go tree-zipping, eat amazing food and teach me to squat.

Goon can attest to how weird my squat technique is. And if I ever find I can afford the trip, I'll be there. I will perform a "world tour" of F13 regulars, and you'll be first on the list, JA.

 

[LegioTitan]

Probably should have squeezed some more PRs in there, you know, for good measure and all. Good work.

 

[JauntyAngle]

Goon can attest to how weird my squat technique is. And if I ever find I can afford the trip, I'll be there. I will perform a "world tour" of F13 regulars, and you'll be first on the list, JA.

Flattered to be first on the list, although of course I am in the best country to visit.

Once you're here, it is pretty damn cheap. There are tolerable guest houses in Bangkok and Chiang Mai where you can stay for $5 a night, and I used to go to a place on Ko Pha Ngang (where they have the famous 'full moon parties') where I stayed in a basic bamboo hut right on the beach for $2 a night (although that was around the cheapest I ever found, especially for such a nice place- other places were more like $5-$10 per night, and I suspect that prices have gone up at that place somewhat since then). Internal travel is very cheap- one place to another (e.g. Bangkok to the one of the islands) is typically around $15. And Thai food costs a dollar a portion (although in tourist resorts it might be 2-3 times as much). So it is definitely something that can be done with some preparation. And you are probably in roughly the right time of your life to do it- I made several visits in the various gaps in and around my graduate studies. If you leave it any longer, stuff like serious jobs, mawwage (watched Princess Bride last week) can crop up.

 

[Kinglee]

Goon can attest to how weird my squat technique is. And if I ever find I can afford the trip, I'll be there. I will perform a "world tour" of F13 regulars, and you'll be first on the list, JA.

I'll jump in on the bandwagon too...one of the only positives England has over Thailand is that the ladyboys are a little easier to distinguish (Not speaking from experience of course)

I am curious to your girls reaction to this log, honestly knowing women she would have probably found out anyway so its best you told her when you did

 

[Keosawa]

Probably should have squeezed some more PRs in there, you know, for good measure and all. Good work.

lol, thanks. I was really psyched about the box squat PR, since that was unexpected, but the rep PR was nice too. Honestly, I didn't feel spectacular on this day, so I had to grind my way through it, but I promised them a rep PR and wanted to deliver.

 

[Keosawa]

Flattered to be first on the list, although of course I am in the best country to visit.

Once you're here, it is pretty damn cheap. There are tolerable guest houses in Bangkok and Chiang Mai where you can stay for $5 a night, and I used to go to a place on Ko Pha Ngang (where they have the famous 'full moon parties') where I stayed in a basic bamboo hut right on the beach for $2 a night (although that was around the cheapest I ever found, especially for such a nice place- other places were more like $5-$10 per night, and I suspect that prices have gone up at that place somewhat since then). Internal travel is very cheap- one place to another (e.g. Bangkok to the one of the islands) is typically around $15. And Thai food costs a dollar a portion (although in tourist resorts it might be 2-3 times as much). So it is definitely something that can be done with some preparation. And you are probably in roughly the right time of your life to do it- I made several visits in the various gaps in and around my graduate studies. If you leave it any longer, stuff like serious jobs, mawwage (watched Princess Bride last week) can crop up.

I would absolutely love to visit Thailand someday. In fact, I'll wager a bet that it WILL happen--I just don't know when.

 

[Keosawa]

I'll jump in on the bandwagon too...one of the only positives England has over Thailand is that the ladyboys are a little easier to distinguish (Not speaking from experience of course)

I am curious to your girls reaction to this log, honestly knowing women she would have probably found out anyway so its best you told her when you did

Well, I'm not going to keep any secrets. I think she appreciated the gesture, and I hope she continues to read it, since I do discuss my training in some detail (which she'd find fascinating, I bet).

For me, the dilemma was more a matter of letting someone into this online existence I've carved out for myself. Having this forum is oftentimes therapeutic for me, and I don't want to ruin that, but I know I made the right decision.