Keosawa's Powerlifting Log

[calvus]

... powerlifting is a bunch of fat guys rolling into the gym three times per week to do a few heavy sets in between pounding donuts...

This is exactly the type of training advice I've been waiting for! I have found my new programming!!

 

[Tankimus]

I'm going to respond to this, but I get this question a lot, so I might just respond in vlog form, if that's okay.

Please include your macronutrient ratio too. Very interested in your diet as well.

 

[miaou]

You should probably post it in your op and just keep it updated in the unlikely event you change it. I mean, given how often you do field the question and the answer seems to stay pretty constant. Not that your individual answers aren't appreciated, bro.

Lol.

Keo should just turn his first 2-3 posts of his log into an FAQ.

 

[casperthegst]

Hey Keo! First of all I want to say you have inspired me to do a meet in december. I don't have any plans to break any records or anything , just basically doing it for fun because a friend of mine is doing it ,but would like to put up a good showing in the local meet. Anyways, here is a new squat check this was my first texas method intensity day. These long ass femurs are tuff to deal with I can't really tell if i'm hitting parallel although it appears my hamstrings are touching my calves on the decent. What do you think?
http://www.youtube.com/watch?v=ni9gckT2tug&feature=youtu.be

 

[Gfreak]

Hey Keo! First of all I want to say you have inspired me to do a meet in december. I don't have any plans to break any records or anything , just basically doing it for fun because a friend of mine is doing it ,but would like to put up a good showing in the local meet. Anyways, here is a new squat check this was my first texas method intensity day. These long ass femurs are tuff to deal with I can't really tell if i'm hitting parallel although it appears my hamstrings are touching my calves on the decent. What do you think?
http://www.youtube.com/watch?v=ni9gckT2tug&feature=youtu.be

Don't mean to speak for Keo here, but to me all of those reps looked high.


And keo, the last video you uploaded was great. Really enjoyed listening to what you had to say about everything in your training and your mindset behind it.

 

[casperthegst]

Don't mean to speak for Keo here, but to me all of those reps looked high.


And keo, the last video you uploaded was great. Really enjoyed listening to what you had to say about everything in your training and your mindset behind it.

yea i cant tell if they are a little high or not i know that i can hit the weight but if go much past parallel my back simply just folds over like a taco...I can hit the weight when i do this but im not going to compromise my back health which would be a certain injury just to put poundages up...I understand getting injured is part of it but i do not think it is wise to let my back fold over, over and over again...I dont know maybe squats just arent my thing

 

[jrams]

yea i cant tell if they are a little high or not i know that i can hit the weight but if go much past parallel my back simply just folds over like a taco...I can hit the weight when i do this but im not going to compromise my back health which would be a certain injury just to put poundages up...I understand getting injured is part of it but i do not think it is wise to let my back fold over, over and over again...I dont know maybe squats just arent my thing

Means you should be doing less weight

 

[casperthegst]

Means you should be doing less weight

already tried this and of course I can hit it at lighter weight with ideal unquestionable form. Going back and lifting light weight over and over again is beating a dead horse.

 

[miaou]

And keo, the last video you uploaded was great. Really enjoyed listening to what you had to say about everything in your training and your mindset behind it.

Plus juan.

That looked like some extremely grueling work, there. Also, those were some pretty fast descents there, especially considering those squats were beltless.

Are you planning to discontinue smolov and do some higher intensity wrapped work at some point in preparation towards April's meet?

Hey Keo! First of all I want to say you have inspired me to do a meet in december. I don't have any plans to break any records or anything , just basically doing it for fun because a friend of mine is doing it ,but would like to put up a good showing in the local meet. Anyways, here is a new squat check this was my first texas method intensity day. These long ass femurs are tuff to deal with I can't really tell if i'm hitting parallel although it appears my hamstrings are touching my calves on the decent. What do you think?
http://www.youtube.com/watch?v=ni9gckT2tug&feature=youtu.be

Don't mean to speak for Keo here, either.

But hey man, this is Keo's log. The dude is super polite/helpful with trying to answer all questions, but that doesn't mean you should keep posting form checks all the time here. Why don't you start a form check thread in the main page like everybody else, or, if you really want Keo's input specifically, why don't you just post the videos in your log and PM him that you have a new video?

 

[Disco]

^ exactly, plus there is even an official 'ask keosawa a question' thread in the forum. I know it might seem minor, but Keo is a very polite helpful dude and forum members here can be kind of defensive about these issues, lest a few people ruin his enjoyment of these boards. A bit of manners goes a long way.

 

[Keosawa]

Hey n00blifter, am I right in saying that English isn't your first language? Perhaps you could put that in your sig, might cut down on the mis-communications?

Keo - I wrote a long reply about my injuries and how me finding your vlog tonight seemed quite fortunate as I am starting to get discouraged. (And you are also suffering from injuries, plus making sacrifices that I don't have to). Anyway my iPhone browser crashed so I lost it. Anyway... Love the vlog, I will start watching it from now on.

I'm glad my words affect, sir.

That's a smart idea. I made a SIG. Hope it shows.

Your English is quite good; it's my reading comprehension that's lacking.

 

[Keosawa]

This is exactly the type of training advice I've been waiting for! I have found my new programming!!

lulz

Please include your macronutrient ratio too. Very interested in your diet as well.

I posted something up on the front page; I adjust my macros slowly over time, so it isn't set in stone, but this is what I'm *currently* doing.

Lol.

Keo should just turn his first 2-3 posts of his log into an FAQ.

This was actually an excellent idea, and I stole it from you.

Hey Keo! First of all I want to say you have inspired me to do a meet in december. I don't have any plans to break any records or anything , just basically doing it for fun because a friend of mine is doing it ,but would like to put up a good showing in the local meet. Anyways, here is a new squat check this was my first texas method intensity day. These long ass femurs are tuff to deal with I can't really tell if i'm hitting parallel although it appears my hamstrings are touching my calves on the decent. What do you think?
http://www.youtube.com/watch?v=ni9gckT2tug&feature=youtu.be

They do look high. How much, I'm not sure.

I think it might be time to start looking into a squat variant that is going to teach tightness and improve mobility in the hole. Doing either some paused squats or low-ish box squats might do you some good. Let me know what you think.

 

[toonie]

Not sure which video it was, but you recently had a rant about how you are willing to push your body to its limits in pursuit of your goals in powerlifting. I thought it was great and well said. Great lifting as well.

 

[Keosawa]

Not sure which video it was, but you recently had a rant about how you are willing to push your body to its limits in pursuit of your goals in powerlifting. I thought it was great and well said. Great lifting as well.

I reached that point a couple of days ago. Miaou asked a good question, and I'll respond to his now, too:

Two days ago, I came in for a double session--first, I benched; then, I taught class; finally, I squatted. On bench, I hit 255x3x8 with no problem, but the reps did move slowly. I came back for squats and it became clear pretty early on that I wasn't recovered from my 365x5x7, particularly with my lower back. During warm-ups, I squatted 365 for a difficult single (beltless, as I had been doing), and I knew right then and there that I wasn't going to be hitting 385 for any triples, at least not beltless.

At that point, I had decided that Smolov had run its course. My plan was to run this training for two more weeks, then run my own mesocycle to recuperate and peak for the meet, but I'm giving myself more time and starting earlier. I won't be able to continue Smolov beltless without a drop in the weights, and I'm already working well below my wrapped max. My bench has, frankly, felt lousy this week, and it seems I'm having a hard time bouncing back after this second Jr. cycle.

In short, I think I've reached a point in which I'm reaching my limits with this level of volume training. It's time to decrease the volume. My body has been giving me some signs over the last two weeks that I might be fried from the training (I won't say "overtrained")--various aches and recurring minor injuries, always feeling sleepy, not having much of an appetite, head-aches after most squat sessions, and so on--and I'm just going to listen to those signs.

Plus, training really wasn't fun anymore, and while I would suffer through "not-fun" training in order to get stronger, it's great to be excited to train again.

So, sorry I've been so wishy-washy this week. I've gone from trying to train with a belt, to training beltless, to dropping Smolov altogether. I know it looks like I'm really indecisive right now, but I'm really just trying to do what's best for my training and my body, and every day I'm getting different signs, which probably just means that I have to start scaling back now.

I'll post a video of me pulling 485 from a 4" deficit against monster-mini bands (~80-100 lbs. at the top) later.

 

[Keosawa]

Also, just so that I can defend casper for a quick second: I told him specifically that if he wanted me to check his form, he should post his video in my log, since it's easier for me to find it here. I'm really not protective at all of my log and I don't mind if others post their stuff in here. Obviously, I'd prefer it if everyone posted their form checks in the main forum, so that I didn't feel obligated to answer every question that is posed (it's tough sometimes keeping up with everything), but posting in my log makes things easier for me.

 

[dawgpnd81]

Reads new 1st page.
Immediately googles artic ice cream.
Currently hunting local stores for artic ice cream.

 

[Keosawa]

Reads new 1st page.
Immediately googles artic ice cream.
Currently hunting local stores for artic ice cream.

Highly recommended. I've been eating it for a while, and I've gotten to a point where I can't tell much of a difference at all from real ice cream.

 

[Denoginizer]

Reads new 1st page.
Immediately googles artic ice cream.
Currently hunting local stores for artic ice cream.

I did the same thing, and then found out that it's not in Canada yet and is WAY too expensive to ship...

 

[Fighting Sprite]

Lame on Smolov being done. If you are going to be so much stronger than everyone, I at least want you to suffer miserably.

What's the plan moving forward then?

 

[hatchoo]

Reads new 1st page.
Immediately googles artic ice cream.
Currently hunting local stores for artic ice cream.

I did the same thing! Found it at the grocery store across from my work. I'll buy some tomorrow! Arctic ice cream should be paying keo for advertising them

By the way, check your PM keo.