Keosawa's Powerlifting Log

[Stealth Ninja]

You look like you are in very good shape, will you be fighting any time soon?

 

[belph]

You look like you are in very good shape, will you be fighting any time soon?

I asked when the pussy was going to fight me. My backyard resembles kimbo's, but keo wussed out.

 

[Pearse Shields]

I asked when the pussy was going to fight me. My backyard resembles kimbo's, but keo wussed out.

I'm way closer to Keo's weight class than you, buddy. I just can't afford the airfare or it'd be on. MGM Grand.

 

[Obscure Terror]

Keo eating two pints of ice cream a day and maintaining a sub-10% body fat...

 

[Keosawa]

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?

To return to my previous split, with some changes:

Unwrapped squat on Tuesday, wrapped squat on Thursday.
Floor press on Monday, bench press on Wednesday and Saturday.
Deadlifts on Sunday, with speed pulls on Wednesday.

I'm still fumbling through the actual programming though. This caught me off guard and I'm trying to put together a plan that satisfies me.

And yes, it is lame. I wrote about this on my site, but the jist of that was this: I'm reaching a point where the amount of volume at an increased intensity is starting to be counter-productive.

I mean, I had pushed the weights over my max on Jr., and my squat weights were up 25 lbs. on the work sets for my first week of the base cycle, and doing a lot of them beltless to boot. I wasn't going to finish out that last week of squatting without deloading significantly, and it ultimately wasn't the best way to spend my time. And as far as bench goes, that's been so slow that I've decided it'd be best just to make a clean break.

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.

lol--I will! I've just been swamped this weekend.

You look like you are in very good shape, will you be fighting any time soon?

wat

No, no, I don't fight, and I'm in awful shape.

I asked when the pussy was going to fight me. My backyard resembles kimbo's, but keo wussed out.

I only fight in the boatyard, not the backyard.

I'm way closer to Keo's weight class than you, buddy. I just can't afford the airfare or it'd be on. MGM Grand.

All this talk makes me want to wrestle again. In a perfect world, I'd be in shape for it...and I wouldn't be worried about getting a stupid injury.

 

[Keosawa]

Keo eating two pints of ice cream a day and maintaining a sub-10% body fat...

This stuff is about as close to ice cream as whey protein is to a chocolate shake, lol.

 

[Keosawa]

4" Deficit Deadlift w/ monster-mini bands (80-100 lbs. at top)
135x3
135x2
225x1
275x1
325x1
375x1
425x1
450x1
470x1
485x1 (PR)

Wide-Grip Pulldowns, four sets

Banded Face Pulls, three sets

Band Pull-Aparts, three sets

 

[Eric Brown]

Nice pulls.

 

[Obscure Terror]

This stuff is about as close to ice cream as whey protein is to a chocolate shake, lol.

Was just looking for some in the UK as I'm interested, came across this, might be worth your attention:

http://www.dailymail.co.uk/femail/article-2191036/How-diet-ice-cream-68per-cent-calories-think-The-skinny-frozen-dessert-label-lies.html

 

[Denoginizer]

Was just looking for some in the UK as I'm interested, came across this, might be worth your attention:

http://www.dailymail.co.uk/femail/article-2191036/How-diet-ice-cream-68per-cent-calories-think-The-skinny-frozen-dessert-label-lies.html

I saw that too as I was google-ing this cool sounding ice cream. Here's the link from the UK article:
http://www.today.com/id/48596412/ns...s-can-you-believe-diet-frozen-dessert-labels/

which states that the sample size was '9 individual diet desserts'... So, a sample size of 1...
Sounds like standard 'journalism', find an outlier -> product COULD kill you!

/rant...hopefully the extra calories are all in protein!

 

[KnuckleSangwich]

Sweet hat in the DL vid bro

 

[Keosawa]

Nice pulls.

I see you've changed your name. And you're back. Good to have you back around.

Was just looking for some in the UK as I'm interested, came across this, might be worth your attention:

http://www.dailymail.co.uk/femail/article-2191036/How-diet-ice-cream-68per-cent-calories-think-The-skinny-frozen-dessert-label-lies.html

I've seen this before--Arctic Zero did their own study in response and published the results. So, it's hard to know who to believe, but they stand by their product.

Sweet hat in the DL vid bro

lol. I didn't have my hat and I wanted to listen to my ipod, so I grabbed Babyeater's. I look ridiculous, I know.

 

[Keosawa]

Floor Press (w/ reactive slingshot)
Barx15
95x5
135x5
185x5
245x6
260x6
275x6 (tied PR)
285x6 (+10 PR)
295x6 (+20 PR)
145x20, 145x10 (60-sec. rest)

Banded Tricep Pushdowns, five sets

Band GHR Crunches
x20
x20
x20



My floor press definitely feels stronger than when I started Smolov. This was 20 lbs. better than my same rep max just after the October 27th meet. My three-rep max at that time was 295, and my two-rep best was 300 (1RM of 315), so obviously those numbers are way up. My hope is that as I continue to recover from eight grueling weeks of benching, my strength will climb.

 

[miaou]

Good stuff. Looking forward to seeing where the ME work will lead up to.

 

[Keosawa]

Good stuff. Looking forward to seeing where the ME work will lead up to.

I'm going to cut my volume by about 60% and start finishing every session with an RPE@10 AMRAP. So, my hope is to break a bunch of PRs and feel better doing it. My body is pretty beat up from the volume training, and so I think you'll see my squat numbers climb as I start to recover.

From yesterday:



Modified Agile 8

Squat
95x8
135x5
185x3
225x3
275x1
290x6
315x6
340x6
365x8 (PR)

GHRs
x20
x20
x20

Hamstring Curls, three sets

Squatting still feels awful, and it's going to take me a while to recover. All my older nagging issues reappeared with a vengeance towards the end of this last base cycle. My right ankle really does not appreciate squatting right now, and my left knee is pretty achy. The good news is that this volume didn't cause my ribs to flare up at all, and I think squatting only twice per week will allow them--along with everything else--to heal.

Anyway, everything from 95 lbs. on up is a pain in the ass to squat; I'm definitely pretty beat up right now. In hindsight, it was probably a good idea to stop when I did. 365x8 is a pretty good wrapless PR for me; even though it's not a HUGE number, given how lousy I felt, it's a pretty good one. I think my best eight-rep set with wraps is something like 375, but I would have probably been able to hit around 405 at my strongest, so to be 40 lbs. away on a day in which I felt awful is a pretty small gap. My squat style has always allowed me to get a lot out of my wraps, so I'm hoping my wrapped squat day is going to yield good results. My goal is just to get in there and feel the wraps out for a few sets on Thursday, and if I feel strong in them, I'll try to put together a good number. If all goes well, I'll be feeling much better in a couple of weeks, and I'll be ready to gauge where my wrapped max stands.

 

[Keosawa]

Paused Bench Press

Barx20
95x5
135x5
185x3
225x7
235x12 (PR)
235x6
235x6
(touch-and-go w/ slingshot)
225x23

Dumbbell Rows
90x15, 15
90x15, 15
90x15, 15

Band Pull-Aparts, static holds, three sets



I'm going to start trying to add more written analysis on these sessions. I think it might help me to keep more of a running log of how I'm feeling.

My bench still feels mediocre, and my technique was all over the place, with my left side dipping pretty badly during certain reps. The speed wasn't fantastic, and I just didn't feel strong on this today. I also don't feel like I'm doing as good a job maintaining tightness at the bottom as I was at the end of the last Jr. cycle.

The upside is that my tweaked pec isn't really bothering me anymore; I hardly felt it at all this session. There was a little achiness or something in my right shoulder, but it might just be that I have to spend more time warming up next time. And 235x12 is a +3 rep PR from what I was doing before running Jr.; that's a pretty substantial difference, and it's made better by the fact that I didn't feel fantastic. The pauses on that set ranged from pretty good and pretty lousy.

So, three-for-three on AMRAP PRs this week. I'm expecting a lot more of these as I start to recover from the high-volume work I put myself through. My body is starting to recover from all the squatting abuse I've absorbed, and I can now put my shoes on without too much discomfort.

 

[LegioTitan]

I was semi-pleased with pausing 235 once in a workset last night. Lololol.

Hard work as per usual man.

 

[toonie]

It's not something I talk about much on here because I don't feel good about spouting off about how dedicated I am. If it's true, people will see it without my saying so.

I don't train anyone, and I don't have any aspirations of being a trainer. But a coach? I like coaching, and I do a fair amount of it already. We have a lot of newer lifters, and I spend time working with them. My training is usually not straightforward and simple like the training of others: when I go to train, I'm inevitably spending some of my time working with someone else. When Babyeater started, I did her programming and walked her through all of the training; now, I'll help out the other members of our team when they need it. It's not a burden on me, but it does mean that I can't simply go into a training session and expect to be focused entirely on myself. That just isn't possible for me anymore.

But yeah, coaching is very rewarding. I'm not getting paid for whatever it is I do currently, and I don't need to get paid. My dream would be to form and/or be a part of a powerlifting team in a privately-owned gym.

Sorry if this sounds stupid, but what's the difference between training someone and coaching someone?

 

[Keosawa]

Sorry if this sounds stupid, but what's the difference between training someone and coaching someone?

I don't think the difference I'm getting at is between training and coaching, but rather, being a "trainer" and a "coach." The designation of "trainer" is loaded with the connotation of the personal trainer, and it's non-specific (i.e. it doesn't imply what sort of person you're working with), whereas "coach" is more specific (it pertains to the development of an athlete). Also, "coach" goes beyond the physiological and into the psychological--much of coaching is psychological development (an obvious point, but one worth making)--whereas "trainer" connotes corporeal development.

It might sounds like semantics, but I don't think "trainer" accurately describes what I do. Much of the assistance I give to our lifters involves helping them along mentally, not instructing them on technique, programming, etc. I personally like the idea of coaching more than training because I feel it allows you to be more closely connected to those you're working with.

 

[Keosawa]

I was semi-pleased with pausing 235 once in a workset last night. Lololol.

Hard work as per usual man.

I'm just better at rep work than I am at near-max attempts.