Keosawa's Powerlifting Log

[hatchoo]

Awesome squat! Looking forward to your other PR attempts.

 

[gbg]

Nice squat Keosawa! congrats.

 

[cXs808]

Your work capacity is off the charts. AM squat PR and PM box squat/gm session! Congrats.

 

[Keosawa]

Reverse-Band Bench Press (135 lbs. at bottom, 85 lbs. at top; all paused)
Barx5
Barx5
135x5
135x5
225x3
275x1
315x1
365x1
380x1
395x1
405x0

315x5 (close)
315x5 (close)
365x5 (wide)

Kettlebell Overhead Tricep Extensions,
26x20, 20
26x20, 20
26x20, 20
26x20, 20
26x20, 20

Lat Pulldowns
155x10
155x10
145x8

Rear Delt Raises
15x15
15x15
15x15

 

[PLftw]

are you competing this summer?

 

[Keosawa]

are you competing this summer?

Yessir. July 14th.

 

[JauntyAngle]

How do you do rear delt raises? Like Prone I/Y/T type work?

 

[Keosawa]

How do you do rear delt raises? Like Prone I/Y/T type work?

Similar, though not quite. I perform I/Y/T/^/|| static holds on a regular basis, with each position receiving a 30-40 second static hold. Rear delt raises aren't an isometric exercise, however; to perform them, one simply lays face-down on a 45* bench. I suppose these are usually called "rear delt flyes," and so I'm being a bit confusing by calling them a raise. Another variation has you simply perform these bent-over, without the bench.

 

[Keosawa]

Thanks, guys, for the congrats! Now for some disappointing news:

Deadlift
135x3
135x3
225x2
315x1
405x1
485x1
530x1
570x0 (failed just above knees)

I missed my deadlift PR attempt this morning. I can't say I'm disappointed--I knew based upon my performances that it was going to be close, and I couldn't manage it on this day. I'm confident that I can hit a lift this heavy when it comes time to compete. I'll be back to train in a few hours; I'm thinking I'll do some block pulls, suspended-bar goodmornings, and assistance work.

 

[Keosawa]

Block Pulls
135x5
135x5
225x3
315x3
405x3
495x3
585x3
585x3
585x3
605x1

Suspended Bar Goodmornings
Barx5
135x5
225x3
315x3
405x3
405x3
225x10

Glute-Ham Raises
BWx25
BWx25
BWx25

Saxon Side Bends
30x11, 11
30x11, 11
30x11, 11

Block pulls and goodmornings were brutal.

 

[Eric Brown]

Nice to see someone doing Saxon side bends.

Good luck in July, btw.

 

[LegioTitan]

:54 is my favorite part.

"Oh shit... right it's heavy. Have to give a shit" Goes right up.

Also, the background is just as entertaining as always.

At this point I'm training mostly to not be that far behind KPK. Wish you guys were closer, would love to come out and train with you for a week.

 

[Jake Pudenz]

Well, I did some jostling around with my coaching schedule so we will be leaving around noon or so on Tuesday. I'll be dropping him off in Cedar Falls and then it is a little over an hour to IC so I would realistically get there around five or so. Would pushing your training back a little while work for you?

Also, I would probably only train for an hour to an hour and a half because I will need to head up to Phil's house to see how him, his wife and his new devil's spawn are.

 

[Keosawa]

Nice to see someone doing Saxon side bends.

Good luck in July, btw.

I have Babyeater do them regularly. I very much prefer them to their ubiquitous dumbbell side bend compatriot.

 

[Keosawa]

:54 is my favorite part.

"Oh shit... right it's heavy. Have to give a shit" Goes right up.

Also, the background is just as entertaining as always.

At this point I'm training mostly to not be that far behind KPK. Wish you guys were closer, would love to come out and train with you for a week.

Agreed--I'd love to go over there to train for a bit. Maybe someday...

Plenty of kids I hate were there; the gym was filled with douchebags, including some fat fuck (no offense intended to those of the slightly heftier variety) standing on my shit, then doing leg raises right in my face as I try to block pull. Once again, this ugly piece of shit spent his training session rubbing rolls of fat, talking about all the girls that want his dick, and boasting about the hour of cardio he's about to do.

And I cut off the first rep on that second set--the rep right before the missed one--but this wasn't the only time I struggled with reps. The weight here was easy, but something was bothering me after the first set, so rather than contract really fast like I normally do, I tried to slowly pull the slack out of the bar and keep my back arched. I was pretty successful at it, but there was the occasional slip-up. It's just very different from how I'm used to pulling.

 

[Keosawa]

Well, I did some jostling around with my coaching schedule so we will be leaving around noon or so on Tuesday. I'll be dropping him off in Cedar Falls and then it is a little over an hour to IC so I would realistically get there around five or so. Would pushing your training back a little while work for you?

Also, I would probably only train for an hour to an hour and a half because I will need to head up to Phil's house to see how him, his wife and his new devil's spawn are.

So, Tuesday evening? I can certainly do that--let me know.

 

[Jake Pudenz]

Yeah, it would be Tuesday evening. I will let you know for sure on Monday/Tuesday.

 

[TheJewBear]

That gym looks so fucking cool. Can't believe that fat dude doing the leg raises right in your face.

 

[klonger]

Seconded on how awesome that gym looks from those videos.

Any set goals for your next meet yet?

 

[Keosawa]

That gym looks so fucking cool. Can't believe that fat dude doing the leg raises right in your face.

Seconded on how awesome that gym looks from those videos.

Any set goals for your next meet yet?

The gym's pretty great. The people just suck.

My first goal is to go 7-for-9 or better. This means lowering some of my attempts: I'll probably open at 385 on the squat, 245 on the bench press, and 485 on the deadlift. These were my final warm-ups from last time, but they'll be openers this time. I'm hoping to build confidence by making my first two attempts relatively easy.

My third attempts will total around 1300, and this is my second goal. It's been my goal for a year, and I've missed it three times. By lowering my attempts and finding my groove, I hope that this is THE time.