Keosawa's Powerlifting Log

[kotriz]

What goes through your head when you approach a bar with 700+ lbs on it?!

 

[Keosawa]

Beast deadlift! I got a stupid question (not really familiar with bands, just a little physics), does that mean the bar is heavier at the top because it's less stretched? If so, then what is the difference between using the bands regular (attached to the floor) vs reverse band? It seems that both of them makes the bar heavier at the top.

1. Yes.

2. Regular bands produce accommodating resistance, while reverse bands deload. In both instances, the bands have a different "feel", and it's hard to describe until you try both.

There are two important differences in my experience. First, regular bands destablize the weight and take you out of the groove, whereas reverse bands stabilize the weight and put you into it. There's an explanation for this grounded in basic physics, but I don't know it.

Second, regular bands produce what's called overspeed eccentrics--the bands "shoot" you through the eccentric portion of the lift--while reverse bands produce what I might term underspeed eccentrics--they work like a bow being drawn and seem to have a very slight catapult effect (though I haven't seen this written about anywhere, so I'm just guessing). Overspeed eccentrics is important for dynamic-effort training because it develops reversal strength, or the ability to cause a weight to change directions very quickly.

Reverse bands are more likely to be used in maximal effort lift because a.) doing max-effort training with bands can, quite frankly, be unstable and downright dangerous and b.) they allow you to overload the top portion of the lift. The feel of being under 500 lbs. in bar weight is VERY different from being under 500 lbs. in bands.

Thanks. So let's say a band will add 100 lbs when stretched, i'll give this two scenarios:

Band attached to barbell with 500 lbs: @bottom you will be pulling 500 lbs, @top will be 600 lbs.

Reverse band attached to barbell with 600 lbs: @bottom you will be pulling 500 lbs, @top will be 600 lbs.

What's the difference between these two then?

Besides what I previously mentioned, reverse bands will typically deload at a consistent rate. This isn't necessarily always the case, but reverse bands are usually larger bands meant to be hung from the top. Therefore, with reverse bands, each pound might be spaced out at an even interval, so the bands load consistently.

Regular bands, on the other hand, often do not load tension at the same rate. The shorter a band is, the faster it will produce tension, and doubled and quadrupled bands will gain tension at an exponentially greater rate than simple single bands. Therefore, one can fail an attempt with one type of band that produces 100 lbs.' of tension at the top and no tension at the bottom and succeed in another attempt with a different band that produces the same force at the top and bottom if the bands load differently. It's all a matter of how the lifter's strength curve corresponds to the band in question and whether the lifter can produce enough force to overcome the accommodating resistance.

What goes through your head when you approach a bar with 700+ lbs on it?!

The same as what goes through my head when I approach a bar with 135 on it. I suppose it's more fun--that's part of the reason why I do a lot of reverse bands--but the mindset is the same.

I'm really looking forward to reverse band pulling tomorrow now. Assuming I can talk the group into doing it.

Good work KPK.

I need to check your log to see how this went. I LOVE doing these.

 

[Keosawa]

DE Box Squats (narrow stance, w/ reverse mini-bands. More on this set-up later)
Barx5
Barx5
135x3
225x1
275x1
315x1
340x1
340x1
340x1
340x2
340x2
340x2
365x1
365x1
365x1

DE Conventional Deadlifts, w/ mini-bands
135x3
135x3
225x1
225x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Standing Band Ab Crunches (w/ mini-band)
x25
x30
x30

Squat Belt Hip Walks
120x8 trips
120x8 trips
120x8 trips

Hip Abductions w/ mini-band
x25
x25
x25

Yes, yes, I used reverse bands again for my squat. I opted not to use my suit today, and setting up the bands from the bottom is a pain in the ass, so I just went with this to give me some resistance. These went fantastic and I was very surprised to see how high I could go and still move weights quickly. In fact, my narrow-stance speed work was heavier--and faster--than my wide-stance speed work from a week ago, and that speed work involved being in a single-ply suit. Either my single-ply really sucks, or my narrow stance box squat is just that much better.

 

[hatchoo]

Thanks for the detailed explanation. I had a feeling i was looking at it the wrong way. To me it was about the poundage only, didn't realize it was more than that. I guess i'll just have to try it out to experience it for myself.

 

[Keosawa]

No problem hatch--happy to help.

Kneeling Squats
Barx10
Barx10
135x10
225x10
315x10
405x10
405x5

Dimel Deadlifts
225x20
225x20

Hip Abductors (w/ short mini-band)
x25
x25
x25

Tendinitis is really achy right now, and unfortunately, everything I do involving my arms causes it to flare up. I'm dropping my pressing volume (and making other changes) for a while to try to get it to calm down a bit. I also haven't felt fantastic the last few days--headache, sore throat, that sort of thing--so I'm trying not to let my training drop off at all.

This week is a max testing week. I haven't done this in a couple of months, so I'm interested in seeing the results. I will be running this max testing week differently from previous cycles. This time, I'll be breaking my ME sessions up in two, and I'll be coming in both the morning and the afternoon. In my morning session, I'll work up to a max attempt in the squat, bench press, or deadlift. In my afternoon session, I'll do a lift variant for a few work sets, then do all of my accessory work. In the past, it has been hard to be motivated to train after attempting a PR in my main lift, so I'm hoping this will make this week a more productive one. I also think it will be easier on me to space my sessions out.

 

[Keosawa]

Also, my attempts for the week will likely be a 450 squat, 565 deadlift, and 300 paused bench press. I'll be happy with one of the three, thrilled with two, and ecstatic with three.

 

[Keosawa]

AM session:

Squat
Barx8
Barx8
135x5
135x3
225x2
225x1
275x1
315x1
385x1
425x1
450x1 (PR)



I hit all of my planned attempts for July's meet. 450 was actually higher than my third planned attempt; if I could hit this at a meet, 1300 would be pretty easy.

 

[CRZA]

didnt look to hard.
Great job man and congrats on the PR!
Your competing at 148, right? Then I guess 450 would be over 3xbw!

 

[TheJewBear]

Sweet mother. That pulling vid is maybe convincing me to switch over completely to Keo's program. Still have the Word document you sent me a while ago and reading your log, seeing the progress is like the proof is in the pudding.

I am, however, pretty strapped for cash and won't be able to have any special lifting equipment. No deal breaker, right?

 

[Keosawa]

didnt look to hard.
Great job man and congrats on the PR!
Your competing at 148, right? Then I guess 450 would be over 3xbw!

Yes, I'm competing at 148--thanks! This was my goal last meet, but I missed 446 twice. I was waking up as low as 150 leading up to that meet, so I probably could already be there by now.

Sweet mother. That pulling vid is maybe convincing me to switch over completely to Keo's program. Still have the Word document you sent me a while ago and reading your log, seeing the progress is like the proof is in the pudding.

I am, however, pretty strapped for cash and won't be able to have any special lifting equipment. No deal breaker, right?

Thanks man. I've tweaked my training a bit since then--my deadlift percentages are different now, and I train every day (with an extra workout on each of my former rest days)--but the program's still largely the same. I don't think the lack of equipment would be a deal breaker, but having at least a pair of mini-bands would be really helpful. You can do a LOT with one long pair of mini-bands.

 

[Keosawa]

Also, I want to thank Babyeater for coming with me this morning and watching my session. She was super supportive and had the patience of a saint.

 

[Babyeater]

Also, I want to thank Babyeater for coming with me this morning and watching my session. She was super supportive and had the patience of a saint.

I don't think my presence there today remotely touches the amount you help me each training session. It was awesome to watch (and yeah, gym-goers were mirin), and a valuable session to witness before my own squatting this afternoon. I better be there for the pulling one.

 

[BenSeath308]

AM session:

Squat
Barx8
Barx8
135x5
135x3
225x2
225x1
275x1
315x1
385x1
425x1
450x1 (PR)



I hit all of my planned attempts for July's meet. 450 was actually higher than my third planned attempt; if I could hit this at a meet, 1300 would be pretty easy.

Great Squat Bro!!! Your Coming up on a 10X Body weight Total!! That is prettty Legit!!! A 148 That hits a 1480 Raw Total!

 

[Jake Pudenz]

Potentially making a brief stop in IC next Tuesday afternoon/early evening. If I end up making the stop, I will have to leave by the next morning, though.

 

[KnightTemplar]

Congratulations on the Squat PR, Keo! Great lifting!

 

[Eric Brown]

Gee, I did more than what I wanted for my third attempt almost two months out. Wonder how I'll do in competition????



Beautiful freakin' squat.

 

[Keosawa]

Great Squat Bro!!! Your Coming up on a 10X Body weight Total!! That is prettty Legit!!! A 148 That hits a 1480 Raw Total!

At this point, 1480 might as well be a million pounds, but I'm still young and making steady progress. I'm also still a natural lifter, so I know that if I ever decide to change that, I can take my numbers to the next level. That said, I'm in no rush, and the important thing for me is to show steady progress and improve my total year after year.

Potentially making a brief stop in IC next Tuesday afternoon/early evening. If I end up making the stop, I will have to leave by the next morning, though.

We usually train at 4 (Tuesday is my squat day), but I could push it back if you wanted to come in to CRWC.

Congratulations on the Squat PR, Keo! Great lifting!

Thanks man!

Gee, I did more than what I wanted for my third attempt almost two months out. Wonder how I'll do in competition????



Beautiful freakin' squat.

lol, thanks, but I had serious problems with 446 at my last meet when 445 had been an absolute breeze in training a month before. I'm changing certain things in my meet prep this time--in particular, I'm NOT taking eleven days off on squatting--that I think will help.

 

[Keosawa]

PM Session:

Low Box Squats (2" below parallel)
Barx5
Barx5
135x3
135x3
225x3
275x1
315x3
340x5
355x5

Seated Goodmornings
135x10
225x10
225x10
225x10

Back Extensions
BWx50
BWx50
BWx50

Leg Curls
BWx200

 

[kotriz]

congrats on the pr!

 

[Jake Pudenz]

I'll let you know. Right now my coaching schedule is 7-1 and then I have to drive a friend to Cedar Falls, which is a 3.5 hour drive and then it would be another hour and a half to IC. I may end up cancelling a few sessions, though, or not even coming to IC at all.

Either way I'll be down soon because Phil is having his twins sometime today or tomorrow.

Also, shitty squatting.