Keosawa's Powerlifting Log

[Keosawa]

Wednesday

Shoulder Mobility and Band Compression Work, 5 mins

Standing Ab Crunches w/ green band
x25
x25
x25

Lateral Raises
25x12
25x12
25x12
25x12

DE Bench Press, w/ 100 lbs.' of chains, all paused
Barx3 (wide)
Barx3 (close)
Barx3 (wide)
Barx3 (close)
95x3 (wide)
95x2 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
135x15 (wide)

 

[Keosawa]

That's a lot of work, keo.

Yeah, sorry--I've been real flaky on checking sherdog over the last week, so I'm bringing my lock up to speed. As per my post-meet resolution, I'm trying to train with greater intensity now.

 

[LegioTitan]

Hows the video project coming ?

 

[belph]

Yeah, sorry--I've been real flaky on checking sherdog over the last week, so I'm bringing my lock up to speed. As per my post-meet resolution, I'm trying to train with greater intensity now.

Oh, wait.

 

[Keosawa]

Hows the video project coming ?

I abandoned it a while back. Taking all that video was interfering with my training. In order to do it successfully, I'd need more assistance, which in particular means that I'd need someone to film for me. Because it was a distraction, I decided against it; setting up the camera constantly was slowing my down and taking my focus away from my lifts.

 

[LegioTitan]

I abandoned it a while back. Taking all that video was interfering with my training. In order to do it successfully, I'd need more assistance, which in particular means that I'd need someone to film for me. Because it was a distraction, I decided against it; setting up the camera constantly was slowing my down and taking my focus away from my lifts.

sorry to hear that. I figured it would get pretty annoying. I was actually to thinking about looking for a undergrad film student to record some of tayes training leading up to the american open but I have no idea how to find such a person

 

[dannysmith]

Awesome, man--you'll have no problem making 148! I hope you've adjusted to it OK.

I have done very well. I believe I could hit 140 at about 10% bodyfat, and then slowly make the climb to 148 by keeping my calories slightly high enough to gain, but not high enough to get fat again

 

[dfownz]

With finals coming up this idea isn't feasible, but I'd suggest making a couple of flyers and posting them around your university during fall semester. I'm sure a film student could use their experience as a project for a class. Maybe even look up some professors and send an email asking for their support?

Anyways, came in to say that your volume is crazy.

 

[Keosawa]

With finals coming up this idea isn't feasible, but I'd suggest making a couple of flyers and posting them around your university during fall semester. I'm sure a film student could use their experience as a project for a class. Maybe even look up some professors and send an email asking for their support?

Anyways, came in to say that your volume is crazy.

I would just as soon email the head of the film program at a local university; chances are, they'll be able to send an email through a listserv to all interested parties. That's what happens here pretty regularly.

Thanks, dfownz. I'm working on it constantly.

 

[Keosawa]

Deficit Deadlifts (6")
135x3
135x3
225x1
315x1
405x1
455x1
505x0
505x0

Low Rack Pulls (3" below knee)
135x3
225x3
315x3
405x3
495x3
545x2
555x1

Glute-Ham Raises (w/ chains)
BWx20
+40x15
+60x15
+60x15

Dimel Deadlifts (w/ 60 lbs.' of chains around neck)
185x20
185x20
185x20

Back Extensions
BWx30
BWx30
BWx30
BWx30

This was taken over three sessions for a day and a half; I had to split up my back training because of my schedule.

 

[Keosawa]

Reverse-Band Bench Press (w/ blue bands: 135 lbs. at bottom, 85 lbs. at top [wide], 55 lbs. at top [close])
Barx5 (wide)
Barx5 (close)
135x8 (wide)
135x3 (close)
225x3 (wide)
225x3 (close)
315x3 (wide)
315x5 (close)
335x5 (wide)
335x5 (close)
355x5 (wide)
375x0 (close; realized I screwed up the percentage after the fact)
375x3 (wide)
315x15 (wide; all paused)

Incline Dumbbell Press
70x15
70x11
70x9

Tricep Pushdowns, five sets, w/ straight bar and rope

Standing GHR Crunches w/ blue band
x25
x25
x25

Hammer Curls
35x10, 10
35x10, 10
35x10, 10

 

[Keosawa]

Also, today is Babyeater's birthday: if you get a chance, stop by her log and wish her a happy one.

 

[Jester]

How do you do standing GHR's? Like a good morning kinda?

 

[Babyeater]

Also, today is Babyeater's birthday: if you get a chance, stop by her log and wish her a happy one.

Thanks, Keo. And I have to say that Keo gave me some Converse sneakers for lifting and they feel so good that a/ I don't even want to take them off and b/ I kind of wish I didn't have to wear any other kind of shoe again, ever. So, many thanks, Keo, I'm super excited to do some squatting in these.

 

[WitchCraft]

Thanks, Keo. And I have to say that Keo gave me some Converse sneakers for lifting and they feel so good that a/ I don't even want to take them off and b/ I kind of wish I didn't have to wear any other kind of shoe again, ever. So, many thanks, Keo, I'm super excited to do some squatting in these.

Yay, I've lifted in Converse for years! I've never had to replace them. Enjoy!

 

[LegioTitan]

Keo, thoughts on an ass rising too quickly on sumo but not on conventional??

 

[Keosawa]

How do you do standing GHR's? Like a good morning kinda?

It's a hip-hinge movement, yes, but the band will be tied to the GHR machine behind you, so you're pulling it down. You "crunch," forcing your abdominals out and contracting hard at the bottom; the further I keep my feet away from the GHR, the harder the exercise becomes.

 

[Keosawa]

Keo, thoughts on an ass rising too quickly on sumo but not on conventional??

Is this a conventional deadlifter being converted to sumo deadlifting? If so, this wouldn't be terribly surprising, since it could just be a comfort issue. Conventional deadlifts will have the hips in a much higher position at the start when compared to sumo deadlifts, and perhaps said person is bringing his or her ass up too quickly to try to find the hip position that they feel comfortable with from conventional pulling. If it's a weakness, I'd guess it's a glute weakness.

 

[Keosawa]

DE Box Squats, w/ mini-bands (80+ lbs. at top)
Barx5
Barx5
135x3
135x3
185x1
225x1
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

DE Sumo Deadlifts, wide stance, w/ mini-bands (40 lbs. at top)
135x3
135x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Face Pulls, five sets

Saxon Side Bends
10x10, 10
15x10, 10
15x10, 10

GHRs
BWx30
BWx30
BWx30

 

[Keosawa]

Extra Workout from yesterday:

Dumbbell Bench Press
50x5
85x5
110x5
110x5
70x18

Tricep Pushdowns
135x20
170x15
170x15
150x12
150x12

Hammer Curls
40x10, 10
45x10, 10
45x10, 10

One-Handed Dumbbell Tricep Extensions
25x20, 20
25x20, 20
25x20, 20