Keosawa's Powerlifting Log

[Keosawa]

Well, I feel fine about my box work now.

Assuming the knee holds up and I can continue back squatting I'm thinking about implementing a similar plan for my squat as I'm using on my DL.

Thoughts?

Setting a wave with box heights? I think it's a good idea--I might actually use it for some future DE wave, because I think I'd benefit from some really low box squatting.

 

[Keosawa]

And yes, I know my programming is potentially confusing. I can try to explain anything pertaining to my approach if you have questions. It seems like a lot, but not much has been increased from my last training cycle before my July meet; the only real difference is the volume in squatting on my heavy back squat day.

 

[Babyeater]

I'll go ahead and ask a noob qustion that others in this category may be wondering upon looking at your proposed schedule: when/how often will you max test?

 

[Keosawa]

I'll go ahead and ask a noob qustion that others in this category may be wondering upon looking at your proposed schedule: when/how often will you max test?

Not during the first mesocycle. It'll happen at the end of the second cycle, or the sixth week. I likely will not test again during the meet. This is pretty standard protocol for me (though I have been known to say "fuck it" on occasion...).

I never run a max test during the first three-week wave, because I'm really just getting back into the groove and am still recovering from the meet. I prefer to test during the end of the second wave, because that's usually the middle-point between meets. I've also, on occasion, tested at the end of the following cycle, but that will almost always just involve squatting; I never test my deadlift max more than once (though I work up to a max on a new variant every week) in a three-month training cycle, and I rarely test my paused bench max more than once. My squat is the only lift I'll consider testing multiple times during one cycle.

 

[KnuckleSangwich]

(though I have been known to say "fuck it" on occasion...).

That can get you into trouble as we've all experienced. Most of the time it's fine but I've learned discipline (sticking to one's training) is definitely best. We all get itches to go heavy on light/dynamic days but you have to reel that in and save it for the allotted days.

 

[Jake Pudenz]

Well, I've said "fuck it" basically everyday for the past 3 months and have made great gains.

 

[Keosawa]

That can get you into trouble as we've all experienced. Most of the time it's fine but I've learned discipline (sticking to one's training) is definitely best. We all get itches to go heavy on light/dynamic days but you have to reel that in and save it for the allotted days.

Right. And it's not, for me, a matter of recovery. Besides my deadlift, I don't have too much difficulty recovering from attempts at ~100% 1RM, and I attempt these on a semi-regular basis in different lift variants (for example, even though I only PR'd in the back squat three times during the last training cycle, I probably set another three or four single-lift PRs in different squat variants, and I try to PR every single week in my deadlift variant).

The issue is that if I'm going to take an honest stab at a new 1RM, my training will be disrupted, since instead of getting good, quality work in, I'm working up to a max single. I've found that long bouts of uninterrupted training and quality work is much better for my strength gains then essentially wasting a squat, bench press, or deadlift session to gauge my max.

The thing I won't fuck with is my DE day, unless I have to test a front squat for a sherdog competition, lol.

Ultimately though, max testing isn't terribly important. It'll give you an idea of where you stand, but I can gauge that through my repetition work. It's fun to set PRs, but my training goes smoother when I, you know, actually train without any interruptions.

 

[Keosawa]

Well, I've said "fuck it" basically everyday for the past 3 months and have made great gains.

My problem is that when I tested in the past, I wouldn't want to do much training afterwards. Psychologically, I was finished.

I made a good decision during my last training cycle by splitting my max-test days in two--testing my max in the morning, then coming back and doing a regular session in the evening--and I'll continue that this cycle.

 

[KnuckleSangwich]

Well, I've said "fuck it" basically everyday for the past 3 months and have made great gains.

You're a little different, as is Keo. People who write their own training (and/or training for others) are normally fine to deviate as they see fit because they know how to be smart about it as Keo demonstrates above.

During off times when I'm not training for a specific meet I'll say "fuck it" and it doesn't matter. In the middle of a meet prep (4-6 weeks out) saying fuck it can really screw things up. It depends on the circumstances as well. If you're two days from a heavy squat session and you say "fuck it" instead of waiting for that session it may cause problems.

 

[Jake Pudenz]

Fair enough. I was just pointing out that it isn't necessarily all bad but, you are right; him and I are different cases than the average gym goer.

 

[Fighting Sprite]

I always wondered this before but never asked, why do you choose to only use Standard bench press for your ME bench day? From what I've read, in west side methods, your are to mix it up between floor pressing, board pressing, close grip etc. I see you seem to be moving away from west side methods on your bench, but I was still wondering. My first thought was since smaller lifters put less stress on their bodies, you could recover, but I figured westside guys have extra help in their recovery, so it would be a wash. Any other reason or is it simply you can recover from this and they can't?

 

[Keosawa]

I always wondered this before but never asked, why do you choose to only use Standard bench press for your ME bench day? From what I've read, in west side methods, your are to mix it up between floor pressing, board pressing, close grip etc. I see you seem to be moving away from west side methods on your bench, but I was still wondering. My first thought was since smaller lifters put less stress on their bodies, you could recover, but I figured westside guys have extra help in their recovery, so it would be a wash. Any other reason or is it simply you can recover from this and they can't?

I actually do a lot of bench press variants, but I've really only programmed my main movements so far--this is the skeleton of a program and far from everything I'll do. In general, an average heavy training session for me looks like this:

1. One Squat, Bench Press, or Deadlift (Specific Physical Preparedness)
2. One Squat, Bench Press, or Deadlift Variant (General-Specific Physical Preparedness)
3. Two-to-Four Accessory Exercises (General Physical Preparedness)

So, after doing my squat, bench press, or deadlift, I'll typically choose a variation on that lift, and I rotate these as I see fit. So, after bench pressing, I might choose to do a floor press, close-grip press, board press, etc. For my last training cycle, I stuck to two-board presses and floor presses; I'll focus on certain variants for a time, then move on to others. Generally, variants are chosen based on my weaknesses.

This is obviously not traditional Westside at all, where one would choose a new variant every week, work up to a max attempt, then do accessory work (i.e. GPP). The only lift that I treat like traditional Westside is my deadlift, and that's because I find it too hard to recover from weekly high-volume deadlifting.

For my last training cycle, I had been doing one regular bench press day and one bench press variant day (sort of like how I handle my squat now), but I want to get more work in with a regular bench press because, simply put, I think it'll yield the greatest results. So, this is a slightly new direction for me.

 

[Keosawa]

If you're wondering how I program my GSPP work, I basically do whatever the hell I want. I've always programmed the main movements, but for my variants, I decide on the spot what my set/rep scheme will look like and the amount of volume I'll end up with. I've done everything from working up to a PR in a variant to getting 7-8 work sets in.

 

[Fighting Sprite]

Do you have any reason why you pick the schemes you do? Do you pick them based on how you feel that day or randomly without any rhyme or reason?

 

[Keosawa]

Do you have any reason why you pick the schemes you do? Do you pick them based on how you feel that day or randomly without any rhyme or reason?

Sometimes I have my reasons, and sometimes I don't. It depends upon where I am in my training, how I feel that day, and a myriad of other variables. This isn't too far removed from the conjugate method and Westside: their lifters typically decide on that day what lift variant they'll be doing, as well as what set and rep scheme they'll be utilizing. Usually, the set/rep scheme is three singles at or above 90%, working to a new max, but repetition work can be--and often is--utilized.

It seems random, but it's actually pretty systematic. One rotates special exercises constantly to avoid accommodation, and that rotation is dependent upon what special exercises assist in improving the main lifts for the individual lifter. So, if I'm choosing press variants for my bench press, I have a stable of exercises that, I think, help improve upon my weaknesses, and I rotate these constantly, but there's no real set pattern or order to the rotation. I allow myself some freedom to do what I feel like doing.

My programming lets me train in both a structured and intuitive manner. The main lift's set and rep scheme is always programmed, but the lift variants are chosen on that day, as is the set and rep scheme. It allows me to both keep a structured program and train by feel, which I like.

 

[Keosawa]

Pendlay Rows
135x5
135x5
185x10
205x10
205x10
205x10
185x15

Face Pulls
125x15
140x15
155x15

Dumbbell Rows
80x10, 10
125x23, 23 (PR)
125x15, 15

Power Shrugs
135x10
225x8
315x8
315x8

 

[Keosawa]

Squat
Barx8
Barx3
135x3
185x1
225x1
275x1
315x1
365x1
385x6
385x6
385x6
385x6

GHR Band Crunches
x25
x25
x25

Pull Throughs
110x20
120x20
135x20

Hip Abductors w/ short mini-band
x25
x25
x25

Squats felt fine, but I fatigued pretty quickly. The extra volume will do me good though. I'll post a video of these later--the reps looked nice and easy, but I was definitely wearing down at the end of the final two sets.

 

[Keosawa]

Today's squats. It'll be uploaded in a couple of hours.

 

[Keosawa]

Bench Press
Barx10
Barx10
95x3
135x1
185x1
225x1
245x6 (last rep paused)
245x6 (last rep paused)
245x6 (last rep paused)
245x8

Floor Press w/ reverse bands (160 lbs. at bottom)
Barx5
135x1
225x1
275x1
315x1
365x1
405x1
425x1 (PR)
430x1 (PR)
435x1 (PR)

Cable Tricep Pushdowns
147x15
180x12
202x12
202x12

Lat Pulldowns
120x9
150x9
150x9
150x8

Final floor press was 275 at bottom, probably a little over 300 lbs. at top. For me, that's a pretty damn good floor press.

My bench pressing felt good enough to pause the final rep on these sets. I definitely felt good with these, and I look forward to seeing what this extra benching does for my bench max. I have a video, and I'll post it later.

 

[Keosawa]