Keosawa's Powerlifting Log

Keo, can you check the squat video in my log.

I know there are some issues, but hearing the opinion of others always helps.

Thanks.
 
Responded, Cratos.

And this log is about to get back on track:

Dynamic Rows
135x10
185x5
225x5
245x5
245x5
245x5

GHR Blue Band Crunches
x20
x20
x20

Compression Band/External Rotation Shoulder Work

This was from a short extra workout yesterday. Today, I think I'll pull from a deficit again, and I'll try to tape my heavy pulls from this session. I'm training a little early today because I'm going to Babyeater's art exhibit reception tonight, and after that, I'm having dinner with her family.

Gulp. Yeah, I'm probably going to be a little nervous for this one.
 
Keosawa said:
I'm training a little early today because I'm going to Babyeater's art exhibit reception tonight, and after that, I'm having dinner with her family.
Click to expand...

Dinner with gf's family? It's been, what, 2 weeks?






::predicts marriage within the year::
 
miaou said:
Dinner with gf's family? It's been, what, 2 weeks?






::predicts marriage within the year::
Click to expand...

Fuck that, 6 months, babyeater is already with child !
 
Stonebreaker said:
You'll be fine. She knows both her parents and you and thinks that this will be OK, so who are you to disagree?
Click to expand...

You were right, of course. That still doesn't mean I'm not going to be irrationally nervous.

miaou said:
Dinner with gf's family? It's been, what, 2 weeks?

::predicts marriage within the year::
Click to expand...

Okay; in my defense, it's been a month since we started seeing each other again. We met in December and talked while I was away over break, but then circumstances changed and I wasn't in contact with her for the first month of the semester (until I ran into her at the gym). I'm being purposely cryptic here, because it's a long story, and it's not mine to tell.

But, yes, it was still very early. Dinner with her family wasn't really the purpose of the evening; she had an art exhibit that I was attending, as was her family, so I was going to meet them regardless, and they were having dinner after and invited me. I've been holding off on telling my family about her until there's an "official" relationship here--because it's not a process I look forward to, and I'd just as soon avoid it until I can't any longer--but that might change now.

belphegor13 said:
Fuck that, 6 months, babyeater is already with child !
Click to expand...

I'm not even sure what I should say to this...
 
Deficit Deadlift (4")
135x3
135x3
225x3
315x1
405x3
475x3
500x3 (PR)

Lat Pulldowns
130x12
150x12
150x12

Dimel Deadlifts (w/ 40 lbs.' chains around neck)
225x20
225x15
225x15

Pull-Throughs, three sets

Other Lat Cable Exercise, three sets

Back Extensions (did these only because my training partner wanted to)
BWx15
BWx15
BWx15

I have a video of the deficits and the first Dimel set. My back is horrendously rounded for the deadlifts, so be prepared to grimace.

To say that 500x3 was well above my expectations would be an understatement. I was worried about my deadlift, but after yesterday, I'm not so worried anymore. I used baby powder for my pulls on this day, and apparently that made a HUGE difference in my lockouts.
 
lol @ at the music, considering the discussion thats been going on.

I saw that you had a more rounded back when doing deficit pulls, you feel that its almost nescessary when pulling from a 4' deficit? Asking cause Im going to do them sometime before the summer.
 
CRZA said:
lol @ at the music, considering the discussion thats been going on.

I saw that you had a more rounded back when doing deficit pulls, you feel that its almost nescessary when pulling from a 4' deficit? Asking cause Im going to do them sometime before the summer.
Click to expand...

My two cents, When I pulled from a deficit I had a somewhat rounded back too. Although I just suck.
 
Great pulls Keo!


I agree interesting choice of music :icon_lol:
 
Wow, 500x3 with a 4" deficit at your bodyweight, that's huge. Very impressive.
 
Well done KPK. Out of all the logs here yours makes me want to care about my training again the most. I mean, I still don't, but yours makes me want to the most :)

I do love me some deficit pulls.
 
CRZA said:
lol @ at the music, considering the discussion thats been going on.

I saw that you had a more rounded back when doing deficit pulls, you feel that its almost nescessary when pulling from a 4' deficit? Asking cause Im going to do them sometime before the summer.
Click to expand...

Well, Babyeater requested this song, so hopefully that explains my choice in music here.

My back was brutally rounded for these. I mean, it was cringe-worthy when I watched the video. Some rounding would probably be necessary to pull off of a large deficit (at least for me), but I could have definitely done a better job of bringing my hips lower and straightening out my back.
 
belphegor13 said:
My two cents, When I pulled from a deficit I had a somewhat rounded back too. Although I just suck.
Click to expand...

If the deficit is big enough, it's pretty much unavoidable. Round-back lifting is useful for more advanced lifters when used selectively; people have been pulling heavy deadlifts with rounded backs since Bob Peoples. Most people would benefit from having some rounded-back training in their program, and Bill Starr Mark Rippetoe even teach rounded-back goodmornings before they teach straight-back ones.

However, there is of course a difference between a rounded thoracic spine and a rounded lumbar region, and it looks like everything's rounded on me here. I can keep my lumbar spine neutral on a regular pull, but it sometimes gets wonky on big deficits. Mark Bell preaches pulling well below your max for deficit deadlifts, and I think this is a good idea--it's really not a max-attempt type lift, even though I've done heavy singles with it in the past.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,936
Messages
58,329,321
Members
176,000
Latest member
Markooz86

Share this page

Back
Top