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Keosawa's Powerlifting Log

Keosawa said:
Thanks! I have a few more to post before I'm through.
Click to expand...

Nice. Solid lifting.

Better get that floor press up buddy, I'm catchin ya! Did 225 for a couple sets of 5 (paused on the floor) the other day and had to up the weight to 235 because it was too light. Even that was pretty easy.
 
KnuckleSangwich said:
Nice. Solid lifting.

Better get that floor press up buddy, I'm catchin ya! Did 225 for a couple sets of 5 (paused on the floor) the other day and had to up the weight to 235 because it was too light. Even that was pretty easy.
Click to expand...

I know! My floor press actually is much improved, but it's still a weak lift for me. I've been doing a lot of it recently to try to build it up. Right now, it's as strong as it's ever been.
 
I see you've finally taken my advice and started training at the Rec Building sometimes.
 
Awesome work going on here. This should be a huge meet for you. Do you have a plan for what your lifts are going to be yet?
 
Jake Pudenz said:
I see you've finally taken my advice and started training at the Rec Building sometimes.
Click to expand...

We go there on Sundays for team training sessions. Best decision we've ever made as a team.

Fighting Sprite said:
Awesome work going on here. This should be a huge meet for you. Do you have a plan for what your lifts are going to be yet?
Click to expand...

My goal is to break 1350 for a total, and the safest way to get there would probably be to squat 485 or 490, bench press 292 or 298, and deadlift 568. I think that, at the absolute most, you could see me squat 502, bench 304, and deadlift 573 at this meet, so totaling close to 1380 is possible. However, I'd need to have a stellar showing; it's possible, but the odds of hitting absolute maxes in all lifts at a meet are pretty slim.

1400 is a longer-term goal for me, but I don't think it's possible just yet. April will probably be my first legitimate attempt at it; that's contingent upon the progress I continue (or don't continue) to make. Only two Americans have broken 1400 lbs. at my weight class in the last five years, and I think I can join them next year.

But yeah, 1350 is this meet's goal. I had a spectacular performance to get 1328 in July, so 1350 will be tough, but it's absolutely within range. 1350 improves my ranking to #3; 1365 gets me to #2. I'll be running numbers in my head throughout the meet to try to get the biggest possible total.

My training numbers are well above where they were heading into last meet, and it's all just a matter of how much I get from my rest week and how well I perform on meet day. This cycle has been long and, at times, grueling, and I've felt my bench press and deadlift both jump a notch higher after a rest week, so maybe I'll see my strength in those lifts spike again. It's hard to predict--the difference between 1380 and 1300 for me can amount to a few razor-thin misses at a meet--but the numbers I'm hitting in training project out to a new PR total.
 
Keosawa said:
We go there on Sundays for team training sessions. Best decision we've ever made as a team.



My goal is to break 1350 for a total, and the safest way to get there would probably be to squat 485 or 490, bench press 292 or 298, and deadlift 568. I think that, at the absolute most, you could see me squat 502, bench 304, and deadlift 573 at this meet, so totaling close to 1380 is possible. However, I'd need to have a stellar showing; it's possible, but the odds of hitting absolute maxes in all lifts at a meet are pretty slim.

1400 is a longer-term goal for me, but I don't think it's possible just yet. April will probably be my first legitimate attempt at it; that's contingent upon the progress I continue (or don't continue) to make. Only two Americans have broken 1400 lbs. at my weight class in the last five years, and I think I can join them next year.

But yeah, 1350 is this meet's goal. I had a spectacular performance to get 1328 in July, so 1350 will be tough, but it's absolutely within range. 1350 improves my ranking to #3; 1365 gets me to #2. I'll be running numbers in my head throughout the meet to try to get the biggest possible total.

My training numbers are well above where they were heading into last meet, and it's all just a matter of how much I get from my rest week and how well I perform on meet day. This cycle has been long and, at times, grueling, and I've felt my bench press and deadlift both jump a notch higher after a rest week, so maybe I'll see my strength in those lifts spike again. It's hard to predict--the difference between 1380 and 1300 for me can amount to a few razor-thin misses at a meet--but the numbers I'm hitting in training project out to a new PR total.
Click to expand...

I can't wait to hear your results. Best of luck to you.
 
Good to see that the videos are back. Great job as always keo!
 
Thanks guys! As always, I will do my best in October.

Also, I'm backlogged with all these videos slowing my down, so I'm just going to log the last few sessions at once to get caught up:

Tuesday:

Squat
Barx5
135x3
185x2
225x2
275x2
315x2
365x2
410x2
435x2
460x3 (PR)

Glute-Ham Raises
BWx10
+25x10
+25x10
+25x10

Back Extensions
BWx25
BWx25
BWx25

Wednesday:

Paused Bench Press
Barx5
95x5
135x5
185x3
225x3
255x3
265x3
265x3
265x3

Floor Press w/ reactive slingshot
135x5
185x2
225x2
245x2
255x2
265x2
275x2
285x2

Banded Tricep Extensions w/ monster-mini
x25
x25
x25
x25
x25

Banded Face Pulls w/ monster-mini
x25
x25
x25

Thursday:

Reverse-Band Box Squat (little at the top, ~120 lbs. at bottom)
Barx5
135x3
225x2
315x2
405x2
455x2
475x2
500x2 (PR)
 
DE Low Box Squat (box+25 lb. plate)
Barx5
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

DE Conventional Deadlift
135x2
225x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2

Low Rack Pulls w/ black short band, monster-mini band (~250 lbs. at top)
135x3
225x3
315x3
405x3
405x3
405x3

Video to come!
 
Paused Bench Press
Barx5
95x5
135x3
185x3
225x3
260x3
270x3
270x3
225x10

Floor Press
135x20
135x20

Tricep Pushdowns w/ monster-mini band
x25
x25
x25
x25
x25
x25

Face Pulls w/ monster-mini band
x22
x22
x22

Video to come!
 
Strong lifting Keo. You should have a monster meet whenever you compete next. If you have time could you critique my box squat. I posted it in the main forum, thanks.
 
I was watching your videos and you mentioned that your squat went from 430 to 490 this year! A 60lbs jump should be considered noob gains, but i don't think you have any more noob gains at your level. Just goes to show that consistent hard work pays off.
 
drew2143 said:
Strong lifting Keo. You should have a monster meet whenever you compete next. If you have time could you critique my box squat. I posted it in the main forum, thanks.
Click to expand...

Thanks man! I'm competing in two weeks' time. I feel stronger than ever and hope I can put together another meet PR total.

hatchoo said:
I was watching your videos and you mentioned that your squat went from 430 to 490 this year! A 60lbs jump should be considered noob gains, but i don't think you have any more noob gains at your level. Just goes to show that consistent hard work pays off.
Click to expand...

Yes, that's right; I squatted 430 on December 31st of last year to get my goal of 1300 for a lifetime total before the year ended. My squat is still my weakest technical lift--and the one I have the least confidence in when performing--so it has been the slowest to improve. I realized at one point that I was simply holding myself back by squatting only once per week; even during that squat session, I was really only getting one hard work set in. So, there was a lot to improve.

But yeah, I'm really happy to have put 65 lbs. on my squat so far this year. Using a paused bench press instead of a touch-and-go bench, my lifetime total has gone from 1285 to 1363 since the beginning of the year, which is great progress for me. I definitely think I can break 1400 in a meet next year if I keep training intelligently.
 
Speed work from Friday:



Benching from yesterday:

 
Last edited:
What shoe are you wearing in Friday's speed work video? Wrestling boots?
 
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