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Keosawa's Powerlifting Log

I'll answer your question in a bit, Gfreak.

Quickly though, I'm going to log yesterday's session:

(Yesterday)

Lat Pulldowns
130x10
140x10
150x10

Barbell Rows
135x10
185x5
225x5
245x5
255x5
175x10
175x10

Face-Pulls, four sets

Rear Delt Raises, three sets

External Rotations, three sets

Weighted Crunches
125x20
145x20
145x20
 
Deadlift (w/ reverse blue band: 170 lbs. at bottom, 115 lbs. at top)
225x3
225x3
315x3
405x3
495x1
545x1
585x3
635x1
655x1
675x1
700x1

Dimel Deadlifts
135x25
225x20
225x20

Seated Goodmornings
135x15
135x15
135x15

Squat-Belt Walks
120x6 trips
165x6 trips

My final reverse-band deadlift was 530 at the bottom, 585 at the top.
 
Bench Press: all reps paused
Barx5 (wide)
Barx5 (close)
95x3 (wide)
95x3 (close)
135x5 (wide)
135x5 (close)
135x3 (wide)
135x3 (close)
185x1 (wide)
185x1 (close)
205x3 (close)
225x3 (wide)
220x3 (close)
240x3 (wide)
235x5 (close)
255x4 (wide; missed fifth)

Two-Board Press w/ Mini-Bands (50-60 lbs. at top)
Barx3
135x3
225x2
235x2
245x2
255x2

Dumbbell Bench Press
50x20
50x16
50x15

I did some lighter accessory work in addition to this, but I can't remember it. All reps were paused today; this was a three-rep work-set day (I'm following a reverse pyramid down in intensity from last week until next week), with two AMRAP sets at the end. I was inspired by Knuckle's training to pause all my reps, and these went well. I was thrilled with 235x5 close and 255x4 wide for paused sets.
 
Gfreak said:
Quick question, This just kinda popped into my head. Would using a crunch machine as a kind of static hold be effective in any way as an exercise? Like, putting it at whatever weight. going halfway down in the ROM (or however far down) And just holding it for time against the weights.... Am I just retarded? lol
Click to expand...

Effective, probably; isometric holds in general are "effective," though I don't think you'd build really strong abdominals just through isometrics. However, I don't know enough about the subject to give a good answer.
 
eastNYgoon138 said:
Wow, going real heavy with the DL so close to the meet.
Click to expand...

Yeah, I might back off a little next week, but I've been working near 100% on my deadlifts for almost every week, and I've felt much less fatigued when I was pulling for more volume but at a lower intensity level.

I would rather continue with what has seemed to work than be overly conservative and see my strength atrophy.
 
DE Deadlifts w/ mini-bands (50 lbs. at top)
135x3
135x3
225x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2

DE Box Squats, w/ mini-bands (70-80 lbs.)
Barx3
Barx3
135x3
135x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Saxon Side Bends
20x10, 10
20x10, 10
20x10, 10

Blue Band GHR Crunches
x20
x20
x20

Glute-Ham Raises
BWx25
BWx25
BWx25

My last speed squat and deadlift session before the meet went well.
 
Also, I was 152.8 this morning, so my weight is definitely low right now. I'm trying to eat a few more calories to keep my bodyweight from dropping too low.

I'm ready mentally for April 21st. That's never been in doubt--I was focused since the beginning of my preparation for this meet--but I can see the end of my training looming closer now. I have for a long time had unfailing self-belief, and I know I will put together the best performance possible in two weeks.
 
Well then. That post ^ makes me ask if there's any chance of a stream? I'd watch these lifts live.
 
LegioTitan said:
Well then. That post ^ makes me ask if there's any chance of a stream? I'd watch these lifts live.
Click to expand...

I don't think so, but I know NASA has streamed events in the past. I don't think this one will be a big enough event, but if I hear of anything, I'll let you know.

If you ask Babyeater nicely, she might be willing to post updates on here from her phone.
 
Keosawa said:
I don't think so, but I know NASA has streamed events in the past. I don't think this one will be a big enough event, but if I hear of anything, I'll let you know.

If you ask Babyeater nicely, she might be willing to post updates on here from her phone.
Click to expand...

babyeater will you please update on here? lol
 
Keosawa said:
I don't think so, but I know NASA has streamed events in the past. I don't think this one will be a big enough event, but if I hear of anything, I'll let you know.

If you ask Babyeater nicely, she might be willing to post updates on here from her phone.
Click to expand...

ill be doing another "meet log" so mine doesnt get a ton of stuff in it and i can update/upload stuff. She's more than welcome to post stuff in there when i start it to avoid a ton of pages of non-workouts if you want
 
Keosawa said:
Bench Press: all reps paused
Barx5 (wide)
Barx5 (close)
95x3 (wide)
95x3 (close)
135x5 (wide)
135x5 (close)
135x3 (wide)
135x3 (close)
185x1 (wide)
185x1 (close)
205x3 (close)
225x3 (wide)
220x3 (close)
240x3 (wide)
235x5 (close)
255x4 (wide; missed fifth)

Two-Board Press w/ Mini-Bands (50-60 lbs. at top)
Barx3
135x3
225x2
235x2
245x2
255x2

Dumbbell Bench Press
50x20
50x16
50x15

I did some lighter accessory work in addition to this, but I can't remember it. All reps were paused today; this was a three-rep work-set day (I'm following a reverse pyramid down in intensity from last week until next week), with two AMRAP sets at the end. I was inspired by Knuckle's training to pause all my reps, and these went well. I was thrilled with 235x5 close and 255x4 wide for paused sets.
Click to expand...


this is one work out? and if so how long does it take? and is this done once a week? And does your chest hurt like an sob for the next week?

Ive never seen a chest work out like that wow
 
airman20012001 said:
this is one work out? and if so how long does it take? and is this done once a week? And does your chest hurt like an sob for the next week?

Ive never seen a chest work out like that wow
Click to expand...

Yes, one workout. Many of the sets are warm-ups and take very little time; it's not nearly as much as it perhaps looks, and I'm fine afterwards.

I think Babyeater will be able to log updates during the day. I asked her, and she said she would. When I get home, I'll do a meet video and a proper run-down of the day's events.
 
airman20012001 said:
this is one work out? and if so how long does it take? and is this done once a week? And does your chest hurt like an sob for the next week?

Ive never seen a chest work out like that wow
Click to expand...

Quit thinking like a bodybuilder. I am not saying this to be a dickhead (that comes naturally). If your focus is on strength, you focus on strength, not body-parts.

You can only hit what you aim at.
 
PLftw said:
babyeater will you please update on here? lol
Click to expand...

mmajester said:
ill be doing another "meet log" so mine doesnt get a ton of stuff in it and i can update/upload stuff. She's more than welcome to post stuff in there when i start it to avoid a ton of pages of non-workouts if you want
Click to expand...

Yep, I'll log Keo's work live--am definitely planning on using my iphone for this entirely worthy cause two weekends from now. Super excited. Mmajester, yes, we could see about me posting in this alternate thread; I'll post wherever Keo wants. Are you going to be at this particular meet, or are you attending a different one on that day?
 
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