Keosawa's Powerlifting Log

[hatchoo]

I like the new video format. It's always interesting to know what goes thru the minds of strong people.

 

[livingdeadmoose]

I like how in your two recent videos, there's always some kid doing something ridiculous in the background.

 

[Keosawa]

I apologize if you've answered this earlier in your log, but what are your reasons for having such a narrow deadlift stance? I read that your feet position for a deadlift should roughly be what you would use for a high jump but yours seems too narrow for that. Also, how come neither your lower nor upper back seem to very arched when you deadlift? Obviously you know wtf you're doing, but I'm just wondering what your logic is. I'm asking because I always seem weaker when I pull with an arch even though it says everywhere that's how you're supposed to do it, and I always worry about my foot position.

Anyways, looking forward to the write-up of your next meet.

There is no end-all, be-all rule for stance width on either the squat or the deadlift, whether it be sumo or conventional. Generally, lifters want to start by learning a moderate stance--shoulder-width apart, or just beyond it--and manipulate it based upon personal preference. I use a narrow stance because it's easier to gain leverage, break the bar off the ground, and produce bar-speed with a narrower stance than with a wider one.

I pull with a rounded back because it, again, gives me better leverage for accelerating off the floor. I tend to round my thoracic and lumbar region, though I "load" the weight onto my thoracic spine, not my lumbar. Thoracic rounding is generally regarded as a pretty safe and acceptable practice in deadlifting, though lumbar rounding is a no-no. I let my lumbar spine round a bit, but I don't put any stress on it with my pulling style.

These modifications are a matter of experience. When I started deadlifting, I used a wider stance and a neutral spine. As I got more experienced, I started to change the biomechanics of the lift to fit my strength, which is developing bar-speed off the floor. But this process took several years, and I've built my spinal erectors over time to withstand it.

Hope that helps.

 

[Keosawa]

I love how BE hands off the bar and then just steps back, folds her arms and just stares at you down her nose through the whole set. As if to say "Yes prove your strength to me small man, entertain me with your muscles and strain."

Oh, I know. I ragged her about this for a bit afterwards, but her explanation of trying not to get in the way made sense. Plus, I told her I wouldn't need a spotter. In the event that something catastrophically bad someday happens (like a fluke tear during a set), I'll probably have to instruct her in where she should have her hands during my set.

Hey Keo, I like the new video format you did on the Bench video there, a few guys doing that now

Thanks man. Yeah, I've been seeing a few guys doing it, and I figured it'd be nice. A lot of this talking is just for my sake--it'll help me work through my process a bit--but I'm hoping it might also provide some insight into what I'm doing, in case anyone's interested.

Nice vid, commentary was great also. Always nice to hear someone explain something than trying to figure it out on your own by just watching a vid.

Thanks man. I hope it helps clarify things.

I like the new video format. It's always interesting to know what goes thru the minds of strong people.

Yeah, I agree; I really like these too.

 

[Keosawa]

I like how in your two recent videos, there's always some kid doing something ridiculous in the background.

Like push-pressing with an empty bar for a burn-out set, or tying a 45-lb. plate to a rope looped over a pull-up bar and pulling it up...

There's ridiculous shit at this place literally every day. What I capture on camera is not 1% of what happens.

 

[livingdeadmoose]

Like push-pressing with an empty bar for a burn-out set, or tying a 45-lb. plate to a rope looped over a pull-up bar and pulling it up...

There's ridiculous shit at this place literally every day. What I capture on camera is not 1% of what happens.

I like how the guy is doing those god awful push presses while you adding a serious commentary. It's like he's trying to mock you or something.

 

[Jester]

hey man, just a quick favor from you, if you wouldnt mind posting your last comps in here, the last one i have for you is 10/8/11, just trying to keep it alive. whenever you get a chance, i know you are busy, thanks boss

http://www.sherdog.net/forums/f13/competition-thread-questions-vids-write-ups-1913449/

 

[Loc13]

There is no end-all, be-all rule for stance width on either the squat or the deadlift, whether it be sumo or conventional. Generally, lifters want to start by learning a moderate stance--shoulder-width apart, or just beyond it--and manipulate it based upon personal preference. I use a narrow stance because it's easier to gain leverage, break the bar off the ground, and produce bar-speed with a narrower stance than with a wider one.

I pull with a rounded back because it, again, gives me better leverage for accelerating off the floor. I tend to round my thoracic and lumbar region, though I "load" the weight onto my thoracic spine, not my lumbar. Thoracic rounding is generally regarded as a pretty safe and acceptable practice in deadlifting, though lumbar rounding is a no-no. I let my lumbar spine round a bit, but I don't put any stress on it with my pulling style.

These modifications are a matter of experience. When I started deadlifting, I used a wider stance and a neutral spine. As I got more experienced, I started to change the biomechanics of the lift to fit my strength, which is developing bar-speed off the floor. But this process took several years, and I've built my spinal erectors over time to withstand it.

Hope that helps.

Cool, thanks a lot for explaining.

 

[Keosawa]

DE Conventional Deadlift, w/ 100 lbs. of chains
135x3
135x2
225x1
275x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1

DE Box Squat w/ short monster-mini bands (80-100 lbs. at top)
Barx3
Barx3
135x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Low Rack Pulls w/ short heavy and monster-mini bands (200+ lbs. at the top)
135x5
225x3
315x3
365x3
385x3
405x3
405x3

Standing Cable Ab Crunches
70x21
70x21
70x21

 

[Keosawa]

Sorry, forgot to log the previous day:

Reverse-Band Low Box Squat (box plus 25-lb. plate; maybe a 11.5"-12.5" box)
Barx5
Barx5
135x3
225x3
275x2
315x2
365x2
405x2
440x2
440x2
440x2
440x2
440x2

 

[Keosawa]

Paused Bench Press
Barx5
Barx5
95x5
135x5
185x3
230x6
240x6
240x6
240x7
w/ reactive slingshot
225x5
275x5
275x5

Bamboo Press w/ kettlebells
97x20
133x20
133x20

Band Tricep Pushdowns, w/ monster-mini band; 150+ total reps

Band Face Pulls, w/ monster mini-band
x30
x30
x30

 

[kotriz]

good job man, i really enjoy your vids with the added commentary

 

[Keosawa]

good job man, i really enjoy your vids with the added commentary

Thanks man. I'm glad people like the new format! I'm going to try to do regular videos leading up to this meet.

 

[Keosawa]

Deadlift
135x3
135x3
225x2
315x1
405x1
485x4
510x3
510x4 (PR)

Dimel Deadlifts
135x25
135x25

Power Shrugs
Barx5
135x5
225x5
315x5
315x5
315x5

Wide-Grip Lat Pulldowns
120x8
130x8
130x8

Standing Cable Ab Crunches
60x28
70x28
70x28

 

[Keosawa]

Blue Reverse-Band Floor Press (160 lbs. at bottom, 135 lbs. at top)
Barx5
Barx5
95x5
135x5
185x5
225x5
275x5
315x5
355x5
370x5
380x5
390x5

Face Pulls w/ monster-mini short band
x30
x30
x30

Rear Delt Flys
15x15
15x15
15x15

VWs
x15
x15
x15

One of the rare days in which I didn't feel like training. I flipped the script and did some reverse-band floor pressing to work on my lockout while not taxing my shoulder too much. These went well; final set was 230 at bottom, 255 at top, and it felt easy. RPE for that set was probably 7-8. All my floor presses are paused reps with my legs flat on the ground, so my focus here was really just building lockout strength.

 

[WitchCraft]

I've been rounding my back while I do the standing abs. Does it matter?

 

[KnuckleSangwich]

Why such an extreme reverse band tension for a pressing excercise? Why not just use a light band and lower the weight a bit?

Just curious...taking off >100lbs at the top just doesn't click for me. There has to be diminishing returns to this point. Let me know your thoughts on this.

You see guys who can barely squat 400 raw rolling with choked doubled reverse strong bands doing like 615 just to do it... (not you obv. But it's something you see that I truly don't get). I've always been taught lower reverse band tension and stay closer to the weight you can actually handle (never much more than ~125% 1RM). Stronger you get obv the stronger bands you can use. Sorry for the long winded post just wondering your thoughtson this point.

 

[toonie]

I too like the new video format. Keep it up Keo!

 

[hardheart]

I too like the new video format. Keep it up Keo!

Thirded or fourthed or whatevered. Some work on the sound editing is in order, however. Also, looks like you took the ads of your site. Went the other day to go clicky and nothing there

 

[dawgpnd81]

Damn that kettleball bench looks wicked.