Keosawa's Powerlifting Log

[Keosawa]

What advice would you give someone that's around 228-229 and wants to weigh in at
220 in 10 days?

I got myself as low as 226.8 but I had a bad week this last week and went up a few pounds

Just concerned about my lack of knowledge hurting my strength

Thanks Keo

That depends. How much time do you have between weigh-ins and the start of the competition?

 

[JauntyAngle]

Sorry, Keo, but you Rhetoric teachers need some tough love every now and then.

 

[Jester]

That depends. How much time do you have between weigh-ins and the start of the competition?

I can weigh in 24 hours in advance I'm pretty sure

Edit: not quite 24 hours, 9-12 the morning before

 

[Jake Pudenz]

I would say cut calories a bit and see where you are at the morning of the weigh-ins and then sweat the last little bit out. You will be fine with that much time.

 

[LegioTitan]

I can weigh in 24 hours in advance I'm pretty sure

Edit: not quite 24 hours, 9-12 the morning before

Oh snap bro, easy street. I know this was directed at Keo but it seems to me like... do nothing but hydrate really well a few days out and do a submersion cut. Just my .02cents, homie.

 

[Keosawa]

We need to be put in our place every now and again. That's for sure.

DE Bench Press (w/ monster minis: 80-90 lbs.' tension at top)
All reps paused.
Barx5 (wide)
Barx5 (close)
95x2 (wide)
95x2 (close)
135x2 (wide)
135x2 (normal)
135x2 (close)
135x2 (wide)
135x2 (normal)
135x2 (close)
135x2 (wide)
135x2 (normal)
135x2 (close)
135x16 (wide)
135x11 (close)

Incline Dumbbell Press
55x10
80x8
80x8
60x8

Tricep Rollbacks w/ Dumbbells
25x15
45x8
35x12
35x12
35x12

Lateral Dumbbell Raises
20x10
20x10
20x10

My bench presses flew up today, and I was thrilled to hit 135x16 with monster minis for a paused-rep max set. That's around 185 at bottom and 215 at top.

 

[Jester]

Oh snap bro, easy street. I know this was directed at Keo but it seems to me like... do nothing but hydrate really well a few days out and do a submersion cut. Just my .02cents, homie.

I don't know what this means

I would say cut calories a bit and see where you are at the morning of the weigh-ins and then sweat the last little bit out. You will be fine with that much time.

You think? Seems simple enough, what kind of deficit would you recommend?

 

[Jake Pudenz]

Drink a shitload of water and then stop drinking water 24 hours before the weigh in.

 

[Keosawa]

Oh snap bro, easy street. I know this was directed at Keo but it seems to me like... do nothing but hydrate really well a few days out and do a submersion cut. Just my .02cents, homie.

This is a good idea. Jester, if I have a Friday weigh-in, I'll drink a gallon of water on Monday, two gallons on Tuesday and Wednesday, and a good gallon and a half until twenty-four hours before my weigh-in on Thursday. I then don't eat or drink anything for the last twenty-four hours. You could do the same, starting on the morning before your weigh-in. Monitor your weight over the course of the day and track the rate at which you're losing weight; you'll probably drop most of the weight before the next morning. Wake up at 6 or 7 the morning of the weigh-in and cut the rest of the weight. An easy way to do it is to do a submersion cut like Legio said. Matt K uses this technique and has written on it.

Just make sure you cut out anything that will retain water before you start hydrating. That means cutting out as much sodium and carbs as possible. You'll probably lose weight during the week just by retaining less water.

 

[Keosawa]

A submersion cut refers to a particular way of cutting weight. You submerse yourself in a hot-water bath for ten-minute intervals with a five-minute rest period in between. It's an easy and efficient way to sweat out water weight.

 

[Jester]

Wow, thanks to all three of you, do you do anything with your diet during the week leading up to your meet?
Besides just cutting calories a little

 

[LegioTitan]

Keo can you possibly link me to Matt K's writing on the subject. Might have some details I'm not aware of. Making a cut easier is always a boon. Especially in WLing.

 

[Keosawa]

How to Cut Maximum Weight for Competitions with a 24-Hour Weigh In

 

[Jester]

Wow, thanks to all three of you, do you do anything with your diet during the week leading up to your meet?
Besides just cutting calories a little

Only reason I ask is I noticed you restrict your diet some Keo

Edit: sorry, meant to edit, not quote

 

[cXs808]

Relevant write-up that came out today: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

 

[Keosawa]

Only reason I ask is I noticed you restrict your diet some Keo

Edit: sorry, meant to edit, not quote

I just manipulate my macronutrient ratios a bit by restricting carbohydrate intake. I've inadvertently cut calories in the past and I'm not going to do that this time. Last time, I felt like I dropped a bit too much weight by simply not getting enough calories during my deload week.

Relevant write-up that came out today: EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

I saw that! It's pretty sound advice, and it's pretty close to what I do.

 

[Keosawa]

My last extra workout was last night: we did some lat pulldowns, face pulls, and hammer curls. Seriously. It wasn't exactly difficult, but it's something, so I suppose I should log it.

I'm down to my last two heavy training sessions before my meet. Deadlifts are tonight, and bench press is tomorrow. I'm going to try to force myself to pull lighter than usual tonight.

 

[klonger]

Posted this in my log, just want to get a final opinion on attempts.

Ok. My Squat PR is 360 right now and my Bench PR is 275 right now. So going off that, 92% of both are 330 and 250.

So I'm guessing the following makes the most sense - 325-355/365- 375/385 and 250-280-290ish?

 

[Poseylifts]

Hey Keo I have a question on dimel deads. We did 3 sets of 20 today after doing our DE box squats. I love them, felt nice and explosive and really exaggerated the lockout. Do you have a preference on what day to do them, and how often? We were going to do them every few weeks or so after DE squats but I was thinking they could also be done after a ME squat or front squat. Thanks in advance, and good luck on the meet!

 

[Keosawa]

Hey Keo I have a question on dimel deads. We did 3 sets of 20 today after doing our DE box squats. I love them, felt nice and explosive and really exaggerated the lockout. Do you have a preference on what day to do them, and how often? We were going to do them every few weeks or so after DE squats but I was thinking they could also be done after a ME squat or front squat. Thanks in advance, and good luck on the meet!

I do them on my ME days, but they could very easily be done on either day. I don't particularly have a preference and think that, as assistance work, they could be done whenever you'd prefer to do them.