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Keosawa's Powerlifting Log

My last two sessions:

Thursday, reverse-band low box squats (almost nothing at top, 115 lbs. at bottom)
Barx5
Barx5
135x3
225x3
275x1
315x1
365x2
405x2
430x2
430x2
430x2
430x2
430x2
430x2
430x2
430x2

Friday, 2.5" Deficit Deadlifts w/ short monster mini-bands
135x3
135x3
225x1
275x1
315x1
365x1
405x1
415x1
425x1
435x1
455x1
470x1
405x2
405x2

Heavy Banded Rack Pulls (2" below knee, ~250 lbs. at top)
135x5
225x5
315x5
315x5
405x1

A recap from the last few days:

I felt awful during a bench session and was achy as shit during it. For some reason, my body is really struggling with higher-intensity bench training. I'm going to bring the intensity down for a cycle and work on tweaking my bench technique.

My last two training days have been good, however. The eight doubles with 430 felt pretty solid, though I did get a little overextended on a few reps. Deadlifts felt really strong; they were better than they have been since my meet. My goal for today was 445, but I ended up finishing up at 470, and I probably left 5-10 lbs. in the tank. That's a good pull for me, considering my best pull at this height is 520, and the bands add 80-100 lbs. at the top.
 
Great work in here as usual....

BTW, you've helped motivate me to compete...I've decided to do my 1st powerlifting meet on Sept 15th.

Stoked. :cool:
 
calvus said:
Great work in here as usual....

BTW, you've helped motivate me to compete...I've decided to do my 1st powerlifting meet on Sept 15th.

Stoked. :cool:
Click to expand...

That's awesome, man. I haven't been on here much this week, so I don't know if you announced this elsewhere. When did you make this decision?
 
Keosawa said:
That's awesome, man. I haven't been on here much this week, so I don't know if you announced this elsewhere. When did you make this decision?
Click to expand...

LOL I made this decision today. I just put it in my log & then stuck it in here too.

I still have to send the form in, just printed it out. Contest is in 3 weeks, so I'm going to get my regularly scheduled 5/3/1 workouts in over the next 2 weeks & try to dial-in my openers & have an idea of what I want my 2nd & 3rd lifts to be. I plan on having a range for the 2nd & 3rd, depending on how the 1st one felt. I'll do a sort of "deload week" before the comp.

Should be really interesting, because I'm 100% Sherdog trained :eek: I don't lift with anyone else, I don't have a coach - my lifts are based on online reading & form-checks posted in here. I printed the USPA rules & am reading through them now to make sure I'm solid. Hopefully my squats are deep enough...
 
Post some squat videos from the side to make sure. You've got some pretty objective people on here who are willing to give it to you straight.

I think this is a great idea man, and I wish you the best of luck. You're going to do real well--I can just tell.
 
Bench Press (closer than usual grip with a smaller arch)
Barx8
Barx8
95x5
135x10
185x8
205x8
225x10
225x10

Bench Press w/ kettlebells hung from monster-minis
123x20
123x20
123x20

Hammer Curls
35x8, 8
35x8, 8
35x8, 8

GHR Band Crunches w/ blue band
x30
x30
x30

I switched my grip and really focused on engaging my lats and pressing with my triceps today. My tendinitis--or whatever it is--flared up during an aborted set of 275 with a slingshot, so I shut it down and did some lighter work. My pressing felt strong, even if this shit is giving me issues.

Also, my new knee wraps arrived in the mail today. I'm probably going to show up tomorrow and work up to a max attempt on my DE day. I'll at least break these in and see how I feel.
 
Keo,

Here's what I'm thinking about for openers for my 1st meet, any thoughts?

Squat - Current PR 405
Opener: 167.5 kg (368.5 lb)
2nd: 180 kg (396 lb)
3rd: 190 kg (418 lb)
* Squats have felt great lately & I'm confident that I can beat my current PR

Bench - Current PR 315
Opener: 117.5 kg (258.5 lb)
2nd: 125 kg (275 lb)
3rd: 130 kg (286 lb)
* Current Bench PR was TnG, not sure where I'm at with a paused bench, so I'm working this out over the next few weeks. I did a pretty easy paused triple with 255 on Saturday...

Deadlift - Current PR 475
Opener: 190 kg (418 lb)
2nd: 205 kg (451 lb)
3rd: 220 kg (484 lb)
 
calvus said:
Keo,

Here's what I'm thinking about for openers for my 1st meet, any thoughts?

Squat - Current PR 405
Opener: 167.5 kg (368.5 lb)
2nd: 180 kg (396 lb)
3rd: 190 kg (418 lb)
* Squats have felt great lately & I'm confident that I can beat my current PR

Bench - Current PR 315
Opener: 117.5 kg (258.5 lb)
2nd: 125 kg (275 lb)
3rd: 130 kg (286 lb)
* Current Bench PR was TnG, not sure where I'm at with a paused bench, so I'm working this out over the next few weeks. I did a pretty easy paused triple with 255 on Saturday...

Deadlift - Current PR 475
Opener: 190 kg (418 lb)
2nd: 205 kg (451 lb)
3rd: 220 kg (484 lb)
Click to expand...

Those openers look good, man. I'd say they're pretty spot-on.
 
Squat
Barx8
Barx8
135x3
185x1
225x1
275x1
315x1
365x1
405x1
445x1
480x0

DE Low Box Squat w/ short monster-mini bands (100+ lbs. at top)
135x2
135x2
185x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

DE Conventional Deadlift w/ short monster-mini and light bands (150+ lbs. at top)
135x3
135x1
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x2
275x2
275x2

Dimel Deadlifts
225x20

There's plenty to say about the missed PR attempt on this day, but I'll just save it for another time; I need to experiment a bit on today's squat session to determine what went wrong.
 
calvus said:
Excellent! Thanks for taking the time to look it over!
Click to expand...

You're welcome. All your attempts look good; you could perhaps be a bit more ambitious with your second deadlift, but these are good choices, calvus.
 
Strict Overhead Press
Barx5
95x3
135x1
155x1
175x1
185x1
200x1 (PR)
135x10
135x12

Pendlay Rows
135x5
185x5
225x5
255x5
265x5
265x5

My first-ever 200-lb. strict overhead press, done a day after missing a squat PR--done, in other words, to atone for missing that squat.
 
Yeah, great pressing power! congrats man.

You dont have a video dont you? its a rare thing to see heavy strict presses with good form
 
It's only 30% over his bodyweight...can't believe you guys are so easily impressed :icon_lol:
 
Keosawa said:
200x1 (PR)
Click to expand...

EwPkP.jpg
 
Congrats Keo. Would also like to see a vid.
 
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