Keosawa's Powerlifting Log

[Keosawa]

We haven't communicated in a while.

Training's going well. Lookin' good.

Thanks, man. I haven't gotten back to reading the logs as regularly as I used to. I'm busy, I guess. I see your training's still looked solid lately though. How are things?

I noticed that this point about the glutes and weight-bearing points have been in a few of your recent videos Kyle. I tried to focus on that today during my bench session, definitely helped with the upper-back pressure and maintaining my arch. Both are things I have trouble with. Also hit a nice 3 rep PR.

It always makes me happy when something I say actually helps. If I had more time, I'd put in the disclaimer that there's always someone stronger than me breaking the rules I set forth for myself. But I think that, as general principles, these will make you a more efficient bencher.

 

[Keosawa]

Modified Agile 8

Deadlift
145x3
235x2
325x2
415x2
465x9 (PR, I guess)

Paused Bench Press
Barx20
Barx20
95x5
135x5
185x5
230x7
230x7
230x7
230x7
230x7
230x7 (2-sec. pauses)

 

[Fighting Sprite]

So I was watching a power project video today. Bell was saying he believed all powerlifters should own some gear. He believed wraps, briefs and (obviously) the slingshot should be used occasionally to keep lifters healthy.

I know you used to use gear in training, once upon a time. I was wondering why you used it then and why you stopped.

Also, 9 reps at 3xBW is lunacy. Please stop this endless streak of making people feel inadequate, that'd be great, thanks.

 

[Denoginizer]

It always makes me happy when something I say actually helps. If I had more time, I'd put in the disclaimer that there's always someone stronger than me breaking the rules I set forth for myself. But I think that, as general principles, these will make you a more efficient bencher.

Well, considering how you squat, I don't think a disclaimer is necessary
Although, I'd be really interested if you made a bench tutorial video.

If that makes you happy, I'll try to comment more often. I really enjoy your videos, and if I don't learn something that can help me today, I'm always learning something about where I want to take my training in the future. So yeah, your videos are a huge help and motivator to a fellow lighter-weight lifter.

 

[Keosawa]

So I was watching a power project video today. Bell was saying he believed all powerlifters should own some gear. He believed wraps, briefs and (obviously) the slingshot should be used occasionally to keep lifters healthy.

I know you used to use gear in training, once upon a time. I was wondering why you used it then and why you stopped.

Also, 9 reps at 3xBW is lunacy. Please stop this endless streak of making people feel inadequate, that'd be great, thanks.

First off, Mark Bell sells supportive gear. He makes money off of the slingshot and the all-purpose wraps. So, of course he wants all powerlifters to have a need for at least some gear, and it'd be even better (for him) if those raw powerlifters were using what is sometimes pejoratively mis-labeled as "gateway gear"; stuff like briefs and a slingshot.

I used to wear single-ply to try to learn wide-stance squatting; I did it in order to keep my hips healthy. I never had any hip issues previously, but I had heard enough about wide-stance squatting and hip health to just train in single-ply. Once I decided that I needed to train closer to my competition style, the single-ply gear served no purpose for me anymore.

I think that supportive gear can be useful as a training device when you're working through a minor injury. When my shoulder bothers me, bench pressing in the slingshot really helps, as an example. So, I think there can be space in a raw powerlifter's training for supportive gear on an as-needed basis.

But no, I don't think it's necessary at all, and I think his point about there being no healthy long-term raw powerlifters is stupid (because raw powerlifting is still in its infancy).

 

[CRZA]

Keo, Have you ever tried a front squat max?

 

[miaou]

"3xBW for reps deadlift challenge"




Lulz.

 

[Keosawa]

Well, considering how you squat, I don't think a disclaimer is necessary
Although, I'd be really interested if you made a bench tutorial video.

If that makes you happy, I'll try to comment more often. I really enjoy your videos, and if I don't learn something that can help me today, I'm always learning something about where I want to take my training in the future. So yeah, your videos are a huge help and motivator to a fellow lighter-weight lifter.

I'm glad the videos help, sir. As far as a bench tutorial goes, it's something I could do; I've just always assumed that much stronger lifters than myself have already covered it. But we'll see. We always say we're going to make these tutorials, and then they never get made...lol.

Keo, Have you ever tried a front squat max?

Once, at the beginning of the squat comp. I hit 315 in knee wraps. The limiting factor wasn't the weight but, rather, my ability to keep it shelved. Unless I were wearing a front squat harness, I can guarantee the same thing would happen. Also, I'm not terribly good at squatting with an upright torso, so the results would be bad.

 

[Keosawa]

"3xBW for reps deadlift challenge"




Lulz.

Teammate has a 565 max, and I got him by two reps; all in all, a good set, and it's nice just to get a chance to do shit for fun, if only for a little while. A long time ago, my training consisted of me going to the gym, deciding on the spot what I'd like to do, and doing that thing. Now, I get there and do the same weight for 40-60 reps. It's fine, and I still enjoy it, but the experience is markedly different. I think deadlifting and pulling for rep-maxes keeps me in check.

 

[N00bLifter]

Super impressive. Also instructional, for a beginner like me.
I am a bit confused now. About your bench press, I see you grap the bar a bit wider, I tend to pick it a bit less wide.
Why do you grab it like you do? Is that the way you suppose to grab it (probably is! but maybe you just found your own way in grip)

 

[LegioTitan]

Quite envious of your training environ.

Also that's a ridiculous rep PR man.

I know you're dealing with some setbacks in training but have you started to formulate your competition schedule for this year?

 

[Keosawa]

Super impressive. Also instructional, for a beginner like me.
I am a bit confused now. About your bench press, I see you grap the bar a bit wider, I tend to pick it a bit less wide.
Why do you grab it like you do? Is that the way you suppose to grab it (probably is! but maybe you just found your own way in grip)

Grip width is mostly a matter of personal preference, and there's no right way to do it. Start with a normal grip width and move your hands in or out based upon what feels best to you. If you want a good description of what constitutes a normal grip width, watch this:

Quite envious of your training environ.

Also that's a ridiculous rep PR man.

I know you're dealing with some setbacks in training but have you started to formulate your competition schedule for this year?

Don't be too envious. The benefits are a.) the facility is great and b.) we've got a good, supportive team. But the gym is also absolutely packed every day, and 95% of those that use it are clueless. Sometimes it's harmless, but it usually results in people misusing or neglecting equipment, or even getting in the way during lifts. You didn't see my deadlift warm-ups; otherwise, you would have seen someone walk onto my platform and over the end of my bar as I was about to pull 235.

I do have a competition schedule. I'll be looking at April 20th as my first meet, followed by a meet in mid-July, and then likely a meet in October. There's a possibility I only do two of the three, but I'm pretty sure I'll end up competing in all of them.

I want to work really hard to TRY and do at least one big meet next year. Obviously, I'd want for it to be one of the big raw meets, and I think I'd be looking at either the Fit Expo or RUM 7. So, here's hoping that works out, anyway. If it does, and the meet's in January or February, then I might take October off, or use it as a tune-up.

And my training, overall, is going really well! It's not perfect, but I think I'm as strong right now as I've ever been. 1400 is becoming a definite possibility in April if I have a really good performance.

 

[NurseKnuckles]

Just thought I would mention I tried bands with my squat the other day. I only had 115 on the bar with what looked like mini bands. Not quite sure of the weight at the top but it felt really weird at first. I am not adding them to my practice, just thought I would try it because they were there...

 

[Keosawa]

Shoulder Warm-Up

Paused Bench Press
Barx20
Barx20
95x5
135x5
185x5
225x3
245x6
245x6
245x6
245x6
245x6
245x6
245x6

I did a bunch of assistance work yesterday that I forgot to log: barbell rows, pulldowns, pull-aparts, banded pushdowns, and some VWs. But today, I just benched.

 

[Gfreak]

I did a bunch of assistance work yesterday that I forgot to log: barbell rows, pulldowns, pull-aparts, banded pushdowns, and some VWs. But today, I just benched.

What are VWs? I mean, knowing you and your training I might as well just assume you strapped up a couple of volkswagon bugs to your back and hiked up flights of stairs for time...but I've been wrong about these things before.

Also, If you happen to have some free time. Mind checking out my latest deadlifts and givin me some tips on any major form issues you see? :icon_chee (video's in the last page of my log if you've got the time)

 

[Keosawa]

"VW" is my name for a movement that almost certainly is more commonly known as something else. You stand with your back flat against the wall and your arms, palms facing out, at 10 and 2 (in a big V). You then pull your shoulder blades together while bringing your elbows down and turn that V into a W. Then, back to the V, and so on and so forth.

And I shall be over to your log soon, sir.

Modified Agile 8

Squats (beltless and wrapless, lol)
95x8
135x5
185x3
235x3
285x3
325x2
345x2
365x2
385x1 (cheap 5-lb. beltless PR; dude spotting a bench press was literally standing under the j-hooks as I attempted to re-rack it.)

DE Deadlifts
255x3
255x3
255x3
255x3
255x3
255x3

GHRs
BWx20
BWx20
BWx20
BWx20
BWx20

A little beltless squatting while my ribs continue to heal.

 

[CrazyNutz]

"VW" is my name for a movement that almost certainly is more commonly known as something else. You stand with your back flat against the wall and your arms, palms facing out, at 10 and 2 (in a big V). You then pull your shoulder blades together while bringing your elbows down and turn that V into a W. Then, back to the V, and so on and so forth.

A Wall Angel is what I've heard them called

 

[Keosawa]

Shoulder Band Warm-Up

Smolov Jr. W3D3

Paused Bench Press
Barx20
Barx20
95x5
135x5
185x5
225x3
245x1
260x3
260x3
260x3
260x3
260x3
260x3
260x6
w/ reactive slingshot, touch and go
225x25

Dumbbell Rows
105x12, 12
105x12, 12
105x12, 12

Banded Pull-Aparts, three sets

I think this is about as strong as I've ever felt on the bench, period. For lulz, I included video of me benching the same weight for sets of three on January 12th. The difference is night and day. I felt so good that I combined my last two sets, and it was still pretty easy.

Maybe the answer is running Smolov Jr. indefinitely.

 

[Keosawa]

A Wall Angel is what I've heard them called

Thank you! I couldn't remember.

 

[JauntyAngle]

Maybe the answer is running Smolov Jr. indefinitely.

It's interesting to see how your training has changed and simplified.

So, possibly unanswerable question. You seem to be getting a lot out of Smolov/Smolov Jr, which is simpler programming, higher volume and low intensity. Do you think you could have switched to this type of programming earlier and got such good gains, or do you think it was necessary to do what you were doing before in order to get these results?