Keosawa's Powerlifting Log

Arlecchino said:
Beach muscle workout?

:)
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I started with the best of intentions--heavy dumbbell pressing with weights I've never used before on these--but yes, that's what it devolved into. Part of the problem was that I was spotting for a teammate on the squat, so I did a lot of rinky-dink dumbbell exercises near his platform so that I'd be available whenever he needed me.
 
Keosawa said:
I started with the best of intentions--heavy dumbbell pressing with weights I've never used before on these--but yes, that's what it devolved into. Part of the problem was that I was spotting for a teammate on the squat, so I did a lot of rinky-dink dumbbell exercises near his platform so that I'd be available whenever he needed me.
Click to expand...

Yeah, uh-huh.

:D
 
Arlecchino said:
Well that explains everything.

Do you have another meet planned any time soon?
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July 14-15. I'm ten weeks away from it.

Squat
Barx8
135x5
135x5
225x3
225x3
275x1
315x3
355x3
380x3
405x5 (PR)

Blue Reverse-Band Box Squat (115 lbs. at bottom, 30 lbs. at top)
315x1
405x1
495x1
555x1 (PR)

Pull-Throughs
115x20
130x20
130x20
130x20

Hip Abductors w/ mini-band
x20
x20
x20

I've finally recovered from my post-meet funk. This was my first huge squat session of the new training cycle. I didn't get to practice any wider stance squatting today, but I had two great PRs.
 
Nice double PR Keo. Are you going to be waving in and out of your champion suit during these 10 weeks?
 
Keosawa said:
I'll continue using it for my DE day, but all my max-effort work is done with just my knee wraps.
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What is the school of thought behind this? I know in one of Bell's power project videos he says to use the RAM on ME days and go raw on DE days, so I've kinda been following that advice for my squats.
 
cXs808 said:
What is the school of thought behind this? I know in one of Bell's power project videos he says to use the RAM on ME days and go raw on DE days, so I've kinda been following that advice for my squats.
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My DE day is done with a very wide stance, and it's also the day on which I do sumo deadlifts. So, for practical reasons, using a suit allows me to save my hips and focus on developing my posterior chain, since you can "sit into" a suit and really let your posterior chain take over.

Also, my belief is that a squat suit functions as another type of accommodating resistance, since the assistance is staggered towards the bottom. It's a bit like wearing your reverse-bands, I suppose; the sensation is, while not the same, similar. In this way, I think it's useful, since it increases the disparity between the top and the bottom of the lift and allows me to really accelerate without gaining speed.
 
I think Bell advocates for the Sling Shot's use on ME days because it will "save your shoulders." And I admit that it would be silly to use a bench shirt for DE benching; I think the use of gear on bench press versus squat/deadlift DE days are two separate issues.
 
That actually makes great sense. I've always thought the acceleration towards the top of the squat to be too high and if I changed the weight appropriately then I would just be extremely slow out of the hole. I might try doing reverse bands for my DE and see how it works. Thanks.
 
405x5 Squat! Beast! Good job.

I know the meet is in 10 weeks, so i'm guessing you'll still squat like you normaly do (narrow stance). Will you still be incorporating a wider stance on your ME days?
 
god thats gotta feel good to rep 405...
 
Thanks guys. And hatch, I will be incorporating more wider-stance work in my max-effort training over the next ten weeks.

DE Bench Press (w/ mini-bands; 80 lbs. at top)
Barx5 (wide)
Barx5 (close)
95x2 (wide)
95x2 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
135x2 (wide)
135x2 (medium)
135x2 (close)
135x25 (wide; all paused)

Hise Shrugs
135x30
225x15
315x15
315x15
315x15

Tricep Dumbbell Rollbacks
30x20
30x15
30x15
30x12
30x12

Standing Ab Crunches w/ mini-band
x25
x25
x25

Overhead Tricep Extensions, on cable, three sets
 
Had a quick question or two if you don't mind

1. I want to do a second bench day, my bench seems to respond to more volume than once a week. I'm running 5/3/1 for powerlifting for my big three, then I'm doing 3x10 at 50% after, kinda like Big But Medium. I will have a set of mini and monster mini bands this week, what's a good way to incorporate a speed day of bench with bands. Just the sets/reps/tension type of stuff, kind of clueless

2. What's your thoughts of sumo deadlifts as a main variation of DL, I've done it twice now and really liked how they feel. I was thinking of training them as a main lift for the next 5-6 months and see how I like it and see where it goes. If it goes well they will just become my competition lift. My max right now on them isn't too far off from my good form conventional, maybe 50-60 pounds or so. And if you remember I was resetting my deadlift way down and working back up since my bad form was starting to aggravate my back, so my working max on my new form was lowered anyways
 
mmajester said:
Had a quick question or two if you don't mind

1. I want to do a second bench day, my bench seems to respond to more volume than once a week. I'm running 5/3/1 for powerlifting for my big three, then I'm doing 3x10 at 50% after, kinda like Big But Medium. I will have a set of mini and monster mini bands this week, what's a good way to incorporate a speed day of bench with bands. Just the sets/reps/tension type of stuff, kind of clueless

2. What's your thoughts of sumo deadlifts as a main variation of DL, I've done it twice now and really liked how they feel. I was thinking of training them as a main lift for the next 5-6 months and see how I like it and see where it goes. If it goes well they will just become my competition lift. My max right now on them isn't too far off from my good form conventional, maybe 50-60 pounds or so. And if you remember I was resetting my deadlift way down and working back up since my bad form was starting to aggravate my back, so my working max on my new form was lowered anyways
Click to expand...

Usually the proscribed set/rep scheme for a speed day with bench press is 8x3, but I've done doubles before (I personally use nine work sets so that I can utilize my three grip widths evenly), and they're not that uncommon. For weight, you want around 50% in bar weight, but you want enough band tension to force you to push as hard as possible throughout the lift without accelerating through the lockout. For most, that means upwards of 85% at the top of the lift. Typically, lifters will use bar weight and resistance in a 2:1 ratio, so the bar weight is usually double what the resistance would be at the top.

Bench Press

They'll usually wave bar weight while switching resistance every three weeks, but you can do the opposite--waving resistance while keeping the bar weight the same--provided you're moving up at the same increment, roughly speaking. Most of the time, the three-week wave percentages will be (including resistance at the top) around 65/75/85%.

Ultimately, it comes down to speed. If your bench press is slow as shit, you might have to drop your percentages some. These percentages work for the top benchers, but not everyone has the rate of force production that these guys and gals do. At worst, your speed should still top 0.7 meters per second.

I don't have much to say about the use of sumo deadlifts as a deadlift variation, except that I like it. I pull heavy sumo style once in a while because I use it as one of my deadlift variation mainstays. It's certainly helped my squat, and I think it's benefited my deadlift, too.
 
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