Keosawa's Powerlifting Log

[Keosawa]

I was there for this (alright, I actually did the video filming) and that PR was RIDICULOUSLY easy. If I had never seen Keo do anything before and watched him squat this weight today, I would have thought he was doing it for multiple singles that day or something. Or that he was going to do a higher single on the next set. I sincerely doubt this taxed his nervous system to a degree at which it will affect the meet. It was freaking kickass.

Thanks again for filming this; you did a great job getting an angle that showed me my squat depth. I know it took a few tries, but we got it right on the attempt that really mattered.

That was really cool to watch, didnt look like a PR weight at all

It didn't feel like one. If I didn't have a meet coming up, I would have gone for another one.

Wow. That looked easier than your 455 squat a while back.

Yeah, definitely; 455 was brutal by comparison.

3 things.

1.) Holy shit, you made that look retardedly easy...seriously.
2.) Your post squat celebration was very KISS esque.... very nice.
3.) What all did you change to your squat training? Was it simply more volume?

lol, thanks man!

Here's what I've changed over the last month or so:

1. I've turned Thursday into a second heavy squat day. I still squat on Tuesday, but I now also squat on Thursday in addition to my speed squats on Sunday.

Thursday has so far been almost exclusively low box squats with a blue reverse band. I almost always do these without my knee wraps, and I set the box low enough so that my hips are a couple inches below parallel. I've been going between five and ten work sets (I did ten heavy singles last week) on this day, and I've been slowly upping the intensity. These aren't all-out sets--I'd say that most of my attempts have been 85%+, but I'm leaving some reps in the tank on every set--but, rather, an attempt to accumulate quality work at a relatively high intensity level.

I've been using low boxes because my sticking point is just out of the hole--so I feel that setting the box a few inches lower will help me drive through it--and because it makes these more difficult than usual. The reverse bands help me overload at the top and force me to have to accelerate through the movement. I think that squatting in this fashion has helped me smooth over my sticking point and be able to fly through my heavy squats once I get past it.

Finally, the reverse bands simply allow me to go heavy without having to wrap up. The bands take nearly nothing off at the top (maybe 30 lbs., tops), so I'm walking out well over 400 lbs. on every work set.

Besides this, my other change has been to do speed work with my narrow stance and to use a low box for it. Adopting the low box for my squatting has been the biggest change I've made over the last month. Because my box squat was better than my back squat, I just felt like I'd benefit from dropping my ego (and the height of the box).

 

[Keosawa]

Can you elaborate on that?

My stance is really narrow; my feet, on average, are probably about six to eight inches apart.

 

[belph]

That was just ridiculous. Way too easy. Please put some weight on the bar or something.

 

[Gfreak]

Interesting, thanks for answering.

I was wondering about the volume, because for me volume just doesn't work (longer term atleast, smolov still worked lol). i.e. I was doing 3x a week (5/3/1 full body) for about 4 months and only gained 10lbs on my squat.

And now the last 2 months I"ve gained 20lbs squatting once a week lol.

Also how much would the below parallel box squats help someone who'se sticking point is a bit higher up? (in the middle-ish) How would it differ from say adding in High bar ATG work after the Low-bar parallel sets. (aside from extra work on form that you get from that).

 

[Tosa]

I knew your stance was narrow, but that's ridiculous.

Also how much would the below parallel box squats help someone who'se sticking point is a bit higher up? (in the middle-ish) How would it differ from say adding in High bar ATG work after the Low-bar parallel sets. (aside from extra work on form that you get from that).

Keep in mind that the sticking point is where the bar starts to slow down, so the sticking point is often slightly lower than people think.

 

[Keosawa]

That was just ridiculous. Way too easy. Please put some weight on the bar or something.

lol, thanks belph.

Interesting, thanks for answering.

I was wondering about the volume, because for me volume just doesn't work (longer term atleast, smolov still worked lol). i.e. I was doing 3x a week (5/3/1 full body) for about 4 months and only gained 10lbs on my squat.

And now the last 2 months I"ve gained 20lbs squatting once a week lol.

Also how much would the below parallel box squats help someone who'se sticking point is a bit higher up? (in the middle-ish) How would it differ from say adding in High bar ATG work after the Low-bar parallel sets. (aside from extra work on form that you get from that).

That's interesting; for some people, high-volume training really doesn't work well, but for others, it's a godsend. I asked our other 148 how many reps he does at 85%+ on the squat per week, and he told me he probably averages around 75 singles per week. He's trained exclusively with heavy single after heavy single for the last training cycle and has put 35 lbs. on his squat in the process. His approach is extremely high in volume, and it's helped him go from a 970 total in October to hopefully a 1250+ total on Saturday. That's at roughly the same bodyweight, mind you.

Tosa gave a good explanation regarding sticking points: the point at which bar-speed slows needs to be addressed, not simply the slowest point of the lift. You have to find the first instance of the bar's deceleration, then train under it. This seems like a simple point, but it was a revelation to me about a month ago when I was watching a Supertraining video and listening to how partial attempts should be set just under one's "sticking point."

When I worked with a parallel box, I was able to shift my weight forward on the box and elevate my hips--almost by rocking forward--enough to avoid said sticking point. That's likely one reason why my box squat was higher than my back squat.

I knew your stance was narrow, but that's ridiculous.

Yeah, it is. I guess I have the build and leverages to pull it off. I actually think I could have a pretty good build for the squat, and as long as I continue to work hard on it, I should see gains for a while.

 

[Gfreak]

lol, thanks belph.


That's interesting; for some people, high-volume training really doesn't work well, but for others, it's a godsend. I asked our other 148 how many reps he does at 85%+ on the squat per week, and he told me he probably averages around 75 singles per week. He's trained exclusively with heavy single after heavy single for the last training cycle and has put 35 lbs. on his squat in the process. His approach is extremely high in volume, and it's helped him go from a 970 total in October to hopefully a 1250+ total on Saturday. That's at roughly the same bodyweight, mind you.

Tosa gave a good explanation regarding sticking points: the point at which bar-speed slows needs to be addressed, not simply the slowest point of the lift. You have to find the first instance of the bar's deceleration, then train under it. This seems like a simple point, but it was a revelation to me about a month ago when I was watching a Supertraining video and listening to how partial attempts should be set just under one's "sticking point."

When I worked with a parallel box, I was able to shift my weight forward on the box and elevate my hips--almost by rocking forward--enough to avoid said sticking point. That's likely one reason why my box squat was higher than my back squat.



Yeah, it is. I guess I have the build and leverages to pull it off. I actually think I could have a pretty good build for the squat, and as long as I continue to work hard on it, I should see gains for a while.

That's ridiculous progress for him lol. My total right now's at 965, and I want my total to be at around 1300 in the end of next year... to have that much progress in just 9~ months is awesome, especially for a 148lber haha. Not that I'm doubting his work or progress, i'm not. Just curious. Is he all "natural"?

And thanks for the advice, What % of my max should I be video taping to find out where the bar speed starts to slow then? 95%+? Or does it not need to be that high.

I'm also thinking about going back to a bit more volume late this year when I hit some other goals I have, but it'd probably be something more along the lines of Sheiko or "russian squat routine" attempt if I have the time to dedicate to recover lol.

 

[Keosawa]

That's ridiculous progress for him lol. My total right now's at 965, and I want my total to be at around 1300 in the end of next year... to have that much progress in just 9~ months is awesome, especially for a 148lber haha. Not that I'm doubting his work or progress, i'm not. Just curious. Is he all "natural"?

And thanks for the advice, What % of my max should I be video taping to find out where the bar speed starts to slow then? 95%+? Or does it not need to be that high.

I'm also thinking about going back to a bit more volume late this year when I hit some other goals I have, but it'd probably be something more along the lines of Sheiko or "russian squat routine" attempt if I have the time to dedicate to recover lol.

Yes, he's natural. A freak of nature, but natural.

And it depends on the lift and the lifter; I can spot it at around 90% on most of my lifts, but it only becomes noticeable at a significantly higher percentage for me.

 

[Gfreak]

Yes, he's natural. A freak of nature, but natural.

And it depends on the lift and the lifter; I can spot it at around 90% on most of my lifts, but it only becomes noticeable at a significantly higher percentage for me.

That's impressive.. very impressive.


Thanks, next week I"ll try and record myself at a high %. Think you'd mind looking at it and giving me a bit of feedback?

 

[Keosawa]

That's impressive.. very impressive.


Thanks, next week I"ll try and record myself at a high %. Think you'd mind looking at it and giving me a bit of feedback?

Sure thing, man.

A weight-related update: yesterday I was 154 during training, and this morning I woke up at 5am to pee, then weighed in at 152.6 lbs. So, right now I'm waking up at around 4 lbs. from my weight class , and I'll probably be lighter by Thursday. Beyond some mild stomachaches yesterday, I've felt fine this week.

So, my weight's right on target, and this will be another easy cut. It'll be the same process as usual, and I'll wait until around noon to start sweating off weight (if I even need to).

I am, however, committed to taking my post-weigh-in nutrition seriously; if any of you have any good links to what, when, and how one eats and drinks after weighing in for a weight cut, I'd be extremely interested in reading up on it. My process has always been pedialyte first, then diluted gatorade with salt, creatine, and some simple carbs, followed by a pig-out on whatever junk I can stuff down my gullet. I'm thinking I'll pay at least some more attention to nutrition this time and not just mindlessly consume food.

 

[LegioTitan]

GTFO.

That was too easy.

EDIT: Will you be allowed to take a 4th squat attempt if that attempt would upset your Org's record for your WC??

 

[Keosawa]

GTFO.

That was too easy.

EDIT: Will you be allowed to take a 4th squat attempt if that attempt would upset your Org's record for your WC??

Yes, I would. It wouldn't count on my official total though, so taking it would depend on how easy the third attempt is. I'm thinking about maybe going for 474 as a third attempt; if that went well, I'd consider trying 480+ for a fourth.

 

[LegioTitan]

Goood. Gooooood.

Is the current Org record yours??

 

[gbg]

Looks like you're going to kill it at your meet, good luck Keo!

 

[Keosawa]

Goood. Gooooood.

Is the current Org record yours??

Nope. Some other dude has it with a 452-lb. squat.

Also of note: I could move up to #2 on the U.S. squat rankings at 148 lbs. with a 474-lb. squat. For someone who's always been a pretty lousy squatter, that's surprising.

Looks like you're going to kill it at your meet, good luck Keo!

Thanks! I feel great about this one. If I have an awesome meet and hit all the attempts I'm capable of, I'll end up with a 1330-1340 total, which would be freakin' awesome. I need to beat 1365 in a meet to get past everyone but Tony Conyers in my division, and I really believe that's a possibility for October, provided I have an awesome training cycle and really work hard.

 

[Keosawa]

If you get the chance, please stop by Babyeater's log and wish her good luck. This weekend is her first powerlifting meet, and she'd really appreciate the support.

 

[miaou]

Totally smoked that squat.

Good luck in your meet, Keo!

 

[calvus]

Awesome squat!! Good luck in the meet!!

 

[Keosawa]

Totally smoked that squat.

Good luck in your meet, Keo!

Awesome squat!! Good luck in the meet!!

Thank you both!

Weight update: I weighed 151.2 at 6:30am this morning. I'll eat and drink as usual today and cut off fluids at around 9pm. I should be within two or three pounds by the morning; after that, I'll just see how my weight progresses during the day and eat a little. I don't think I'll have to sweat any weight out unless I want to cut down on the amount of time I'm without water.

 

[KnuckleSangwich]

HE GOT IT! HE GOT IT!

Now go fuckin' do it on Saturday and kick some ass.