Keosawa's Powerlifting Log

[Keosawa]

I went eight for nine for a 1327 total. 474 squat, 286 bench, and 568 deadlift. I'll post a full meet report when we get home.

 

[Aleks Sytsevich]

Awesome

 

[dawgpnd81]

Nice! Bench miss?

 

[Jester]

I went eight for nine for a 1327 total. 474 squat, 286 bench, and 568 deadlift. I'll post a full meet report when we get home.

Niiiiiice, now that's a hell of a comp

Kudos

Also.....I might think about sticking with the high volume squatting thing

 

[Keosawa]

Yes; I got two reds on uneven extension on my last bench. It was 297 and I just didn't lock it out evenly; oh well.

 

[belph]

Amazing work, keo.

 

[JauntyAngle]

You were going for over 1300, right? You smashed it.

 

[JauntyAngle]

Also.....I might think about sticking with the high volume squatting thing

High-volume squatting? If only there was some simple and effective programme which regularly had you doing reversed ramped sets of 5x10...

 

[Jester]

High-volume squatting? If only there was some simple and effective programme which regularly had you doing reversed ramped sets of 5x10...

You shut your dirty little mouth

 

[toonie]

I went eight for nine for a 1327 total. 474 squat, 286 bench, and 568 deadlift. I'll post a full meet report when we get home.

Great work Keo! Looking forward to the write-up (and hopefully vids if you got some).

 

[Gfreak]

Awesome job Keo, and can't wait for the write up! How'd BE do?

 

[hatchoo]

Wow! Awesome job. Can't wait for the writeup and the vids.

 

[KnightTemplar]

I went eight for nine for a 1327 total. 474 squat, 286 bench, and 568 deadlift. I'll post a full meet report when we get home.

Congratulations on breaking the 1300 Total, Keo. Well done.

 

[Aleks Sytsevich]

Fantastic job, man. Great lifting.

 

[Keosawa]

Thanks for all the support, guys. It means a lot, and the last couple of days have been overwhelming.

Glute-Ham Raise
BWx30
BWx30

DE Low Box Squat
Barx5
Barx3
135x3
185x1
225x3
225x3
225x3
275x2
275x2
275x2
315x1

Squat Belt Walks
+95x10 trips
+95x10 trips

Standing Cable Ab Crunches
65x21
75x21
85x21

Leg Raises
BWx20
BWx20
BWx20

Leg Curls
BWx200

 

[Gfreak]

Hey man, I was able to film myself at a heavy single today (97%). If you have some time to take a look at it that'd be awesome. Thanks

 

[squatsquatsquat]

I'm real late to the party here but that was a fantastic meet performance for both of you! Congrats to you and Babyeater. Don't know why I haven't checked her log out yet, actually!

 

[Keosawa]

Hey man, I was able to film myself at a heavy single today (97%). If you have some time to take a look at it that'd be awesome. Thanks

Setup looks good, as does your walk-out. You run into trouble when you allow your chest to fall; you need to constantly be thinking "chest up!". When your chest collapses here, you lose your arch, your back rounds, and the weight of the bar is displaced over your toes, not the middle of your foot. Also, when your chest dips and your back rounds, your elbows are going to flare up, which will further compound weight displacement issues.

The issue is probably a muscle-group weakness, and it's probably twofold. First, your hips rise out of the hole because you're lacking a bit of posterior chain strength. You're not getting your glutes to engage the movement enough, which is why you're leading slightly with your hips out of the hole. This is a pretty small weakness, and it's not as prevalent in your squat as some bad offenders, but it causes you to goodmorning the weight slightly, and you've got an upper-back or erector weakness that's keeping you from maintaining an arched back as you do so. Elevated hips plus a rounded back is a really bad combination for a low-bar squat, because it puts you in a biomechanically awful position. Some can get away with just the former on heavy attempts (when performed in moderation), but the two, together, are bad.

The first fix would, for me, be to simply focus on keeping your chest up and keeping your arch out of the hole. This could be an issue that's corrected within the movement itself over time. The second would be to consider seated goodmornings with a rounded back for an assistance movement, plus additional upper-back work.

 

[Keosawa]

Bench Press w/ Kettlebells Hanging From Mini-bands
Barx10
Barx10
115 (35-lb. kettlebells)x25
115x25
115x15
135x10, paused

Rear Delt Flys
15x15
15x15
15x15

Neutral Grip Dumbbell Press
35x10
65x20
75x15

Overhead Cable Tricep Extensions
130x20
145x12
145x12
145x12

I did a couple of other light tricep movements in addition to this, but this is all I'll list for the day. I'm dealing with a very slight pec strain from the meet, so I took it easy; even then, using 75-lb. dumbbells brought it up a bit, so I just stopped pressing heavy and instead took to lighter assistance work. I'll probably end up doing only two-board pressing with reverse bands this week to work around it.

 

[Keosawa]

Also, the NASA meet results were turned in, and I got a 1328 total, not 1327. Damn kilo conversion!