Keosawa's Powerlifting Log

Reverse-Band Bench Press (all wide unless otherwise stated; 135 lbs. at bottom, 85 lbs. at top)
Barx20
225x10
225x10
315x5
365x3
385x3
385x3
385x2
w/ two-board, paused
365x1
405x1
425x0
close-grip
315x6
275x10

Lateral Raises
20x12, 12
20x12, 12
20x12, 12

Kettlebell Tricep Extensions
36x15, 15
36x12, 12
36x12, 12

Cable Tricep Pushdowns
110x20
125x20
140x20

This was a perfect bench day for me: I got some quality work in and I had no pain whatsoever from my tendinitis. 385 ended up being 255 at bottom and 305 at top.
 
Also, I forgot to mention that as I was putting on my elbow sleeves, Pat Miletich walked through our gym. I guess he was at the CRWC for his girls' swim meet. I stared at him as he was walking by, and I think he figured out that I recognized him, because he said hello. I assumed he was there for something involving his kids, so I didn't stop and bother him.
 
Below are some progress pics six weeks before my next meet; here, I'm close to 160 lbs. during the day. I'm definitely a good 5-6 lbs. heavier than last time, though it appears I'm mostly just retaining water. I'm maybe a touch leaner than I was the last time I posted these, but otherwise, they look very similar.

KPKfront3.jpg

KPKBack2.jpg

kpkback4.jpg
 
ooh, ooh, first!

Hotttttttt. There. I have said all that is needed to be said in response to this post.
 
Gross, gurl.

DE Low Box Squats w/ short mini-bands (2" below)
Barx5
Barx5
135x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

DE Conventional Deadlifts (w/ short mini-bands)
135x3
135x3
225x2
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1

Sumo Deadlifts
315x3
315x3
315x3

Hip Abductor Holds (w/ short mini-band)
x60sec
x60sec
x60sec
Hip Abductors
x30
x30

Leg Raises
x20
x20
x20

A confession: I feel like shit. My lymph nodes and tonsils are swollen, and I've had an on-and-off headache for the last week. My appetite has been lacking and it finally caught up with me today. I did the best I could with this workout, but I might just have to take tomorrow's extra workout off to try and recover. I'll be a game-time decision.

Also: I haven't announced this, but I've decided that if I do well in my July meet, I will try competing in single ply sometime within the next year (either October or next April).
 
Get yourself better. We have squatting to do on Tuesday.
 
Keosawa said:
Below are some progress pics six weeks before my next meet; here, I'm close to 160 lbs. during the day. I'm definitely a good 5-6 lbs. heavier than last time, though it appears I'm mostly just retaining water. I'm maybe a touch leaner than I was the last time I posted these, but otherwise, they look very similar.

KPKfront3.jpg

KPKBack2.jpg

kpkback4.jpg
Click to expand...

*Clicked through from "camwhores" section of reddit*

Woah, fancy ending up here!

:)

Edit- no offense intended... or, only a small amount of offense, wrapped up in a lot of friendly teasing, intended
 
Last edited:
"Don’t be that guy that takes shirtless photos of himself so other men can drool on them. That shit is a disgrace to every man that has done anything awesome in his life – while they were busy “doing” these shirtless ‘tards were busy trying to look the part."


But at least Keo does and looks the part, haha.
 
Squat More said:
Nothin' wrong with some kurlz, Jaunty.
Click to expand...

Hey, no one loves curls more than me. Well, MIDMO does. But other than MIDMO, no one does. I'm the guy who came up with a version of Smolov Jr for curls, as well as the world famous "High Calibre Gunz" programme.
 
I do, on occasion, do some hammer curls.

And yes, the photos are ridiculous, but they allow me to log changes--or non-changes--in my body over time. I'm on the heavy side now, but after looking at these, it seems like most of this weight is water retention, since I look practically the same as when I was 5 lbs. lighter.

I do also believe that a good lifter can learn a lot from performing regular self-diagnostics on one's body. To perform like a top lifter, you should look the part, and you should be built for your chosen sport. My physique isn't proportioned how I want it to be yet, so this will still take some work.
 
Keosawa said:
Wicked: I officially have mono.
Click to expand...

No wonder you were so fatigued and had a headache with swollen lymph nodes :(

Sucky man, I know that can linger for a long time so hope you have a speedy recovery and feel better
 
KnuckleSangwich said:
So BE's got it too I'm assuming...

Get to feeling better fast man.
Click to expand...

Nope. She's had it already and she's been fine. I have no clue how I got it.

mmajester said:
No wonder you were so fatigued and had a headache with swollen lymph nodes :(

Sucky man, I know that can linger for a long time so hope you have a speedy recovery and feel better
Click to expand...

I'll be fine; I've had it for over a week now, so I'm not going to let it affect my training just because I know I've got it. I squatted 450 with it, so I'm not all of a sudden going to start taking rest days and babying myself.
 
KnuckleSangwich said:
So BE's got it too I'm assuming...

Get to feeling better fast man.
Click to expand...

Yeah, I honestly could NOT figure out why I wasn't getting what he has had for a week or two here, especially since I didn't even know anything was up symptom-wise until Keo flat-out told me. I had mono about three years ago.

Mono is a pain (literally), hopefully this will be something Keo's system fights off soon. I do get to take care of him now (the girly part of me kind of likes this). This basically probably only means attempting to make him let me make him omelets. Keo is a trooper.
 
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