Keosawa's Powerlifting Log

[casperthegst]

how much weight do you get out of your wraps and are your "raw" meets done with wraps and belt usually?

 

[Fighting Sprite]

where'd your "ask me a question" thread go?

i was going to ask about ALL your dead lift accessory/auxiliary lifts... i guess, whenever you have the time... thanks, i appreciate it.

http://forums.sherdog.com/forums/f13/ask-keosawa-question-2244231/

EDIT: though, it probably is easier for him to ask him here, since he may miss a thread in the heavies, but probably won't in his log. I only linked that thread because I like to show off my search skillz.

 

[Keosawa]

where'd your "ask me a question" thread go?

i was going to ask about ALL your dead lift accessory/auxiliary lifts... i guess, whenever you have the time... thanks, i appreciate it.

I don't do a lot of accessory work for my deadlift, honestly. I'll do some light-ish seated goodmornings, sometimes with bands, GHRs, and back extensions, but I really do no heavy deadlift assistance work. In the past, I've done things like heavy standing goodmornings, hip thrusts, and rack pulls for accessory work, but I mostly just focus on one heavy pulling session and one speed session per week, plus light assistance.

 

[Keosawa]

how much weight do you get out of your wraps and are your "raw" meets done with wraps and belt usually?

No idea; I haven't tested a 1RM without wraps in a couple of years. You'd have to check my log for a comparison between my wrapped and unwrapped squatting. And yes, my raw meets are done with wraps and a belt. I keep the videos on the front page of my log.

 

[Keosawa]

http://forums.sherdog.com/forums/f13/ask-keosawa-question-2244231/

EDIT: though, it probably is easier for him to ask him here, since he may miss a thread in the heavies, but probably won't in his log. I only linked that thread because I like to show off my search skillz.

D'oh. I didn't realize people had asked me questions on there.

 

[Keosawa]

Paused Bench Press
Barx20
95x5
135x3
185x2
225x2
250x2
260x2
270x2
280x2 (+5-lb. PR)
290x2 (+15-lb. PR)
300x1+F
w/ reactive slingshot
275x9

Tricep Rollbacks, three sets

Tricep Band Pushdowns, five sets

Pull-Ups
BWx9
BWx9
BWx9

More paused bench PRs. I really wanted 300x2, but it wasn't to be; it's OK, because I didn't expect to get that far anyway. 290x2 is a nice press and a good step in the right direction. I felt REALLY good handling heavier weights today, and I don't think I'm going to have any problem breaking my meet PR and pressing 304+ in April.

 

[3 dimensional]

D'oh. I didn't realize people had asked me questions on there.

LoL...

I don't do a lot of accessory work for my deadlift, honestly. I'll do some light-ish seated goodmornings, sometimes with bands, GHRs, and back extensions, but I really do no heavy deadlift assistance work. In the past, I've done things like heavy standing goodmornings, hip thrusts, and rack pulls for accessory work, but I mostly just focus on one heavy pulling session and one speed session per week, plus light assistance.

thanks dude...

 

[Gfreak]

Hey keo. Any chance you could give me any form tips that you'd see about that DL pr? I know it's probably near impossible from that angle, but yea. If ya see anything It'd be greatly appreciated.

 

[Keosawa]

Hey keo. Any chance you could give me any form tips that you'd see about that DL pr? I know it's probably near impossible from that angle, but yea. If ya see anything It'd be greatly appreciated.

lol: all I can say is to add more pounds to the bar and maybe invest in some shoes, because it appeared your deadlift got a little off-kilter. Beyond that, there isn't too much that jumps out at me.

 

[Keosawa]

SMR

1.5" Deficit Deadlifts
135x3
135x3
225x1
315x1
405x1
455x1
505x1
550x1 (PR)
455x2

Barbell Hip Thrusts
315x5
405x5
405x5
405x5

Wide-Grip Pulldowns, five sets

Squat Belt Hip Walks
+90x5 trips
+135x5 trips
+135x5 trips

Rear Delt Flys
10x15
10x15
10x15

VWs/Wall Angels
x20
x20
x20

I'm pretty happy with how 550 felt. The deficit isn't huge (1.5", or a 25-lb. bumper plate), but it's still over 95% of my 1RM from the floor. The last time I pulled for a PR with this setup, I got a really tough 545 with straps a week before I pulled 568 at a meet. By comparison, this one was definitely easier, though I don't think I had a lot left in me, which is why I didn't go for another pull.

So, this will probably be the last time I go to 550+ before my meet. After this, I'll probably pull longer sets from a deficit and try to hit some rep PRs. I'm also going to experiment with doing only speed pulling the Sunday before my meet; this will give me a full thirteen days between my last heavy deadlift session and my meet. My deadlift performance seems so tied to lumbar fatigue that I think giving myself more recuperation time before the meet will only make me a stronger puller. And if it doesn't work--which would shock me, honestly--then I'll go back to pulling heavy one week before the meet.

 

[Gfreak]

lol: all I can say is to add more pounds to the bar and maybe invest in some shoes, because it appeared your deadlift got a little off-kilter. Beyond that, there isn't too much that jumps out at me.

Haha, Yea. a'ight well thanks man. appreciate it.

 

[3 dimensional]

what is the highest you've pulled from?

all the plates in my gym have holes in them... i have a "step" i use but that thing is like 4+ inches off the floor. back almost parallel to the ground before i can grip the bar. ouch...

if i was to ask you "what percentage should i be using (of my FLOOR 1rm) to pull from a deficit, what might your answer be? =) i am pulling singles with 80%

also, was that the dude who dropped 275 into your rack the last time around...? ha~!

thanks.

 

[LegioTitan]

Mirin' that deficit pull.

 

[Keosawa]

Floor Press w/ reactive slingshot
Barx15
95x5
135x2
185x2
235x2
255x2
275x2
295x2
315x2 (previous 1RM; two-rep PR)
330x1 (+15-lb. PR)
340x1 (+25-lb. PR)

Whoa. My floor press has gotten considerably better since I last trained it. 340 was rather brutal and not technically perfect, but it's 340 pounds, paused, on a floor press, with a freakin' reactive slingshot. For me, that's a good lift. My previous best without the slingshot was 290, and I'm good to crush that now.

 

[Keosawa]

what is the highest you've pulled from?

all the plates in my gym have holes in them... i have a "step" i use but that thing is like 4+ inches off the floor. back almost parallel to the ground before i can grip the bar. ouch...

if i was to ask you "what percentage should i be using (of my FLOOR 1rm) to pull from a deficit, what might your answer be? =) i am pulling singles with 80%

also, was that the dude who dropped 275 into your rack the last time around...? ha~!

thanks.

I usually run a three-week wave in which I go from 4", to 2.5", to 1.5". 4" is at the top of my laces; I've pulled from as high as 5", but at that point, the bar is just about resting on my foot.

And my current best from 4" is currently almost exactly 90% of my 1RM from the floor. From a high deficit, doing a lot of really heavy pulling can be dangerous. Some of us seem to be able to get away from it injury-free, while others don't. So, I'd take 90% of your 1RM and plan on using no more than 80% of that number (if that makes sense).

And I'm not sure, lol. I don't think it was. Some of the guys from this session are teammates of mine.

Mirin' that deficit pull.

Thanks. Felt good to pull the big 550 from something other than the floor.

 

[Uncle Rico]

Wow massive gain on the floor press.

 

[Keosawa]

Wow massive gain on the floor press.

Yeah, man--340 surprised even me! My floor press might be above my bench press at this point.

 

[Keosawa]

Modified Agile 8

Squat (w/ wraps)
95x8
135x3
225x1
315x1
405x1
465x1
520x1 (PR)

GHRs
BWx15
BWx15
BWx15

Leg Extensions, three sets




All I can say is "wow." I'm so happy to break 1400 lbs. for a gym total (with a paused bench), and it really feels good to know that the grueling training I put myself through to build my squat has paid off. I'm just really, really happy that things are going well for me in training right now. I have done my best and put everything into this training cycle; I've put myself through more than ever before in an effort to get stronger, and I feel like I'm now enjoying the benefits of that work. There's more work to be done, but I'm really happy with what I've accomplished here. Yes, the squat PR was great, but I'm prouder of the fact that I was able to face my weakness with total honest and humility and train it day after day. Squatting in the mid-300s for long sets without my knee wraps was neither awe-inspiring nor fun, and it took a toll on my body, but I felt secure handling 520, which was what I wanted to get out of retooling my squat.

I'm just really happy. I don't know what else to say. Facing hard truths regarding one's training is never fun, but I feel like my best work these past six months has been my willingness to work on the many ways in which I suck and broadcast it for everyone to see.

 

[CRZA]

Great work keo. Congrats. Keep up the good work

 

[Fighting Sprite]

Hot diggity dayum. Congrats on the 1400.

EDIT: to match CRZA's post, which was much more appropriate.