Keosawa's Powerlifting Log

[dawgpnd81]

Bench looked easy.

And that dude was gettin busy @ 1:15 in the vid.

 

[hatchoo]

I agree with the warmup speeds: they moved so fast i tend to forget that those are equivalent to some people's PRs

Great job keo!

 

[Keosawa]

I don't know if this is the case with you, but I find accumulated fatigue will exaggerate any small assymetry. I can prevent it to a large degree with some unilateral work, but with enough fatigue the imbalances will be apparent.

Congrats on the 300 bench.

You're right. I'm just trying to make it through the week OK, but I could definitely use a rest. I'm almost there!

Bench looked easy.

And that dude was gettin busy @ 1:15 in the vid.

lol, and yeah, he cracks me up.

I agree with the warmup speeds: they moved so fast i tend to forget that those are equivalent to some people's PRs

Great job keo!

Well, even an empty bar is also somebody's PR, lol. Thanks!

 

[KnuckleSangwich]

Liked in on Fbook. Still like it.

 

[Keosawa]

Thanks, Knuckle.

Squat
Barx5
135x1
225x1
275x1
315x1
365x1
405x1
455x1

Only worked up to a 92% single to avoid feeling too fatigued for today's deadlift session. As is, I might want to turn the intensity down just a notch.

I used my old knee wraps for this session, and the jury's still out on which pair I'll use for the meet. I'm going to decide next Tuesday.

 

[Keosawa]

Deficit Deadlift (1.5")
135x2
225x1
315x1
405x1
455x1
505x1
550x0

Dimel Deadlifts
135x15
135x15
135x15

Stallion Kneeling Squats
135x8
135x8
225x8
315x8
365x8

Banded Face Pulls w/ monster-mini band
x20
x20
x20

After deadlifting just last Sunday, I was still feeling pretty fatigued. 505 was slow, and I failed 550 at lockout. Still, it would have been a +10 lb. PR, and I came pretty close to getting it. My deadlift is strong right now, and I don't want to overdo it, so I only took one big max attempt and then just called it quits.. After that, I did some minor assistance work.

Now it's time to rest up for the meet! I'm pretty fatigued after a few intense months of training, and I bet a rest week will help me feel a million times' better. I will squat and bench press up to an opener next Tuesday, but I won't be in the gym until then.

Also, my weight is in great shape. I'm waking up most mornings at 153 lbs., and I haven't started my carb and sodium cut yet. I will make weight with ease once again.

 

[Keosawa]

I haven't done a body composition analysis in a good while, so I figured I'd do another and post it here:

- This past week, I've been weighing in between 153.0-154.5 in the mornings, which I believe is down very slightly from where I was one week out before my last meet.

- Today, I took two skinfold readings: Durnin-Womseley and Jackson-Pollock, and received respective bodyfat measurements of 9.2 (D-W) and 5.4 (J-P). So, my bodyfat is somewhere in between those two numbers (which tells me absolutely nothing, since I already knew this).

And now, pictures of my shirtless body:

Spoiler

 

[CRZA]

Looking good keo!

 

[hatchoo]

You haven't even started your weight cut and you already have a six pack?!?

 

[Keosawa]

You haven't even started your weight cut and you already have a six pack?!?

I keep my bodyfat low year-round and try not to gain more than a couple of pounds after a meet. If you stay close to your target weight, you don't have to train on a calorie deficit. It requires some discipline, but it helps training.

During my weight cut, I lose very little bodyfat; most of it is water weight. I manipulate my diet and super-hydrate to retain less water.

Next week I'll be a little "drier" when I weigh in (I was 154 in these photos), but I'll otherwise look the same.

 

[CRZA]

Keo, Do you have any Lifetime strenght goals / numbers youd like to reach?

 

[hatchoo]

I keep my bodyfat low year-round and try not to gain more than a couple of pounds after a meet. If you stay close to your target weight, you don't have to train on a calorie deficit. It requires some discipline, but it helps training.

During my weight cut, I lose very little bodyfat; most of it is water weight. I manipulate my diet and super-hydrate to retain less water.

Next week I'll be a little "drier" when I weigh in (I was 154 in these photos), but I'll otherwise look the same.

Yeah, it does take a lot of discipline. I've never found my strength to suffer when i was on a caloric deficit, what affects it more is lack of sleep. I'm just jelous because when i did my weight cut, i still didn't get a six pack

 

[Keosawa]

Keo, Do you have any Lifetime strenght goals / numbers youd like to reach?

I guess these always change. My only true goal in training is to reach my potential as a lifter, which means doing everything as perfectly as possible for the next 15-20 years and seeing what sort of numbers I end up with.

But honestly, I have no idea how far that will go, and I cannot predict where I will end up. So, in the meanwhile, I set short-term goals. The next one is to break a 1350 total, and once I've done that (either at this meet or in April, I believe), 1400 will be the goal. But I guess the simple answer is that I will always be looking to do a little bit more.

I also dream of one day breaking a world record. It was not something I ever seriously entertained until the beginning of this year, and it is something I have only recently decided is realistic based upon my progress. Many 148-lb. world records will likely always be out of reach for me, but the one lift that I have a chance of someday challenging would be Rickey Dale Crain's 564-lb. wrapped squat world record at 148. If I can reach far enough to contend for this, I will consider myself blessed.

 

[Keosawa]

Yeah, it does take a lot of discipline. I've never found my strength to suffer when i was on a caloric deficit, what affects it more is lack of sleep. I'm just jelous because when i did my weight cut, i still didn't get a six pack

lol. You definitely have room to grow as a 148-lb. lifter then. Imagine what you'd be capable of if you packed on some muscle and brought your bodyfat down to a sub-10% range, hatch!

 

[Babyeater]

not...making...salacious...comments...

But also, nice delt striation. I say that all the time though.

 

[Aleks Sytsevich]

Hey, thanks for the new fwa...umm, body comp photos. Yeah.

I'm curious if you have some mild scoliosis. The photo of your back seems to have a bit of deviation in the thoracic column. May just be lighting and angle though.

 

[belph]

Spoiler

Aaaaaaaaaand, I'm done.

I apologize for my juvenile behavior.

 

[Keosawa]

Hey, thanks for the new fwa...umm, body comp photos. Yeah.

I'm curious if you have some mild scoliosis. The photo of your back seems to have a bit of deviation in the thoracic column. May just be lighting and angle though.

I think it's just the lighting. I've never been informed by my doctor of any scoliosis, and my spine looks normal in past photos. But hey, who knows.

 

[squatsquatsquat]

Lookin hawt, Keo. Also, your dedication to lifting continues to inspire me. Keep on being awesome.

 

[calvus]

Lookin Good Keo - Good Luck at the meet!!!