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Keosawa's Powerlifting Log
- Thread starter Keosawa
- Start date
LitteringAnd
Purple Belt
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L
LegioTitan
Guest
Huge congrats on the ridiculous squat PR and total PR man. Looking forward to you putting up 14+ at a meet and really cementing your position.
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Thank you, sir--much appreciated.
lol, thanks. Now I just have to do it in a meet, when it counts. It took me something like seven months after I had broken 1300 in training to do it in a meet; hopefully the wait for this one is shorter.
So excite. Thank you for being there, as you always are.
Thanks. Fun fact: last April, I finished my meet with a 413 squat. what a difference one year makes.
I think I could hit 530 at the meet! I might take 518 for a second attempt now. If I can hit it in training but can't hit it at the meet, then I'm probably not going to have a good day anyway.
465 was actually a harder walk-out; I haven't had anything heavier than 445 on my back in months, and my entire training block with Smolov involved sub-400-lb. weights. So, it didn't exactly feel light, but I was mentally prepared for that. I knew it was going to feel heavy.
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Thanks, man. I really hope 1400 happens for me in April. If not, then it's my goal for the year, and I feel really confident that, barring injury, I'll put it all together at some point this year.
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do you have blogs, youtube channels, etc... ? post links... i'm going to subscribe.
i bet everybody calls you when they need something moved...
i bet everybody calls you when they need something moved...
WOW. Congrats man.
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Holy crap, I've taken way too much time to update this. Crib notes from the last few days:
On Wednesday, I came in and did some volume benching and (I think) managed a really tough 240x11 for a paused rep PR.
On Friday, I did some wrapless squatting and worked up with some doubles. I never really felt strong and finished with a 405-lb. single. I also had reinforced to me the fact that I need a LOT of work down the road on my near-max attempts for my wrapless squat; 405 was a much harder single than it should have been. I finished with two sets of ten at 315 for some volume and was rather sore the next day.
On Saturday, I did some triples on benching, working up to a new PR triple of 280x3. This matches my best touch-and-go triple and was decidedly easier, though not so easy that I thought I had a fourth rep.
On Sunday, I pulled 425x5 from a 4" deficit, plus monster-mini bands (so, figure ~500 lbs. at the very top). That's 88% of my recent 1RM with this setup, so it's a great set. I'll be doing more banded deficit work for higher reps next week, and that'll be my last heavy pulling session before the meet.
Today, I came in and just floor pressed. This week, I worked without my slingshot and did the following:
Barx20
95x5
135x3
185x1
235x1
265x1
295x1 (+5 PR)
305x1 (+15 PR)
235x5
235x5
235x5
235x5
295 was about the easiest single PR I've hit in a long time; I crushed it. 305 was the opposite; I knocked myself out of my groove at bottom and almost lost it, but instead managed to (barely) grind it out. Still, I learned that my floor press is just about on par with my bench press, which might mean that I'll reinvest in more bench pressing after this upcoming meet.
Overall, a very good training week. Beyond one poor squat session, everything came together nicely. My penultimate training week is off to a good start, too. I'll be back to full logging starting tomorrow, when I think I'll take my squat opener and go for a rep max with it.
On Wednesday, I came in and did some volume benching and (I think) managed a really tough 240x11 for a paused rep PR.
On Friday, I did some wrapless squatting and worked up with some doubles. I never really felt strong and finished with a 405-lb. single. I also had reinforced to me the fact that I need a LOT of work down the road on my near-max attempts for my wrapless squat; 405 was a much harder single than it should have been. I finished with two sets of ten at 315 for some volume and was rather sore the next day.
On Saturday, I did some triples on benching, working up to a new PR triple of 280x3. This matches my best touch-and-go triple and was decidedly easier, though not so easy that I thought I had a fourth rep.
On Sunday, I pulled 425x5 from a 4" deficit, plus monster-mini bands (so, figure ~500 lbs. at the very top). That's 88% of my recent 1RM with this setup, so it's a great set. I'll be doing more banded deficit work for higher reps next week, and that'll be my last heavy pulling session before the meet.
Today, I came in and just floor pressed. This week, I worked without my slingshot and did the following:
Barx20
95x5
135x3
185x1
235x1
265x1
295x1 (+5 PR)
305x1 (+15 PR)
235x5
235x5
235x5
235x5
295 was about the easiest single PR I've hit in a long time; I crushed it. 305 was the opposite; I knocked myself out of my groove at bottom and almost lost it, but instead managed to (barely) grind it out. Still, I learned that my floor press is just about on par with my bench press, which might mean that I'll reinvest in more bench pressing after this upcoming meet.
Overall, a very good training week. Beyond one poor squat session, everything came together nicely. My penultimate training week is off to a good start, too. I'll be back to full logging starting tomorrow, when I think I'll take my squat opener and go for a rep max with it.
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lol, yeah. This should link you to my channel: https://www.youtube.com/channel/UCSXmanDgn8i_CZRVQIwirbQ
L
LegioTitan
Guest
Congrats on the FP PR.
Your absence was noted.
Your absence was noted.
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From yesterday. I did:
Modified Agile 8
Squats (w/ wraps)
95x10
135x5
225x3
315x3
375x3
425x3
465x3 (PR)
(no belt, no wraps)
235x10
285x10
285x10
285x10
From today:
Paused Bench Press (two-second pauses)
Barx20
95x5
135x5
185x1
225x3
250x3
250x6
185x8
185x8
185x8
External Rotations, three sets
Tricep Pushdowns w/ band, lots of sets
Neutral Grip Pulldowns, four sets
Okay, a few things:
1.) I either lost my camera, or I had it stolen while at the gym. Either way, I'm out one camera right now, and unless it miraculously appears tomorrow, I'm probably going to have to replace it. This at least came at a good time, but obviously I wish I still had it.
2.) My performance this last week has been so-so. I've had some solid sessions (squatting a PR last week, pulling on Sunday, hitting a big floor press on Monday), some average ones (hitting a small three-rep squat PR on Tuesday), and some rather lousy ones (last week's unwrapped squatting, some recent bench sessions).
Some days, I feel pretty lethargic, and I couldn't tell you what the matter is. I don't know if it's training-related, diet-related, rest-related, or just psychological. I might just be sick of training and ready for the meet at this point. Regardless, I feel like I'm sort of dragging myself through this week of training. This has happened in the past, and I'm just trying to hit my numbers while not letting myself take my foot off the gas too much. I admit that my accessory work has been goddamn lackluster this last week.
It could also just be a temporary thing, and I could wake up feeling fine tomorrow. Physically, I still feel much better than I did towards the end of my volume training, and most of my little aches and pains are completely gone. So, that's good. I am, however, still occasionally getting sick to my stomach after eating, and this worries me--I'm not sure what the problem here is. Originally, I cut out the use of all cooking oil, and that did the trick for a time, but my stomach still doesn't seem to improve of my lunch and, sometimes, my dinner. So, I might be in for a dietary overhaul after this meet.
Anyway, I could be writing this out of frustration--who knows, I might feel fine tomorrow. I'll rest up and go back to training on Friday and (hopefully) do a little better. The hay is (almost) in the barn.
Modified Agile 8
Squats (w/ wraps)
95x10
135x5
225x3
315x3
375x3
425x3
465x3 (PR)
(no belt, no wraps)
235x10
285x10
285x10
285x10
From today:
Paused Bench Press (two-second pauses)
Barx20
95x5
135x5
185x1
225x3
250x3
250x6
185x8
185x8
185x8
External Rotations, three sets
Tricep Pushdowns w/ band, lots of sets
Neutral Grip Pulldowns, four sets
Okay, a few things:
1.) I either lost my camera, or I had it stolen while at the gym. Either way, I'm out one camera right now, and unless it miraculously appears tomorrow, I'm probably going to have to replace it. This at least came at a good time, but obviously I wish I still had it.
2.) My performance this last week has been so-so. I've had some solid sessions (squatting a PR last week, pulling on Sunday, hitting a big floor press on Monday), some average ones (hitting a small three-rep squat PR on Tuesday), and some rather lousy ones (last week's unwrapped squatting, some recent bench sessions).
Some days, I feel pretty lethargic, and I couldn't tell you what the matter is. I don't know if it's training-related, diet-related, rest-related, or just psychological. I might just be sick of training and ready for the meet at this point. Regardless, I feel like I'm sort of dragging myself through this week of training. This has happened in the past, and I'm just trying to hit my numbers while not letting myself take my foot off the gas too much. I admit that my accessory work has been goddamn lackluster this last week.
It could also just be a temporary thing, and I could wake up feeling fine tomorrow. Physically, I still feel much better than I did towards the end of my volume training, and most of my little aches and pains are completely gone. So, that's good. I am, however, still occasionally getting sick to my stomach after eating, and this worries me--I'm not sure what the problem here is. Originally, I cut out the use of all cooking oil, and that did the trick for a time, but my stomach still doesn't seem to improve of my lunch and, sometimes, my dinner. So, I might be in for a dietary overhaul after this meet.
Anyway, I could be writing this out of frustration--who knows, I might feel fine tomorrow. I'll rest up and go back to training on Friday and (hopefully) do a little better. The hay is (almost) in the barn.
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Congrats on the FP PR.
Your absence was noted.
lol, thank you much. I've been a ghost around here this past week or so.
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Changing my training to break all my old rep PRs was exciting, but I'm feeling pretty burnt out at the moment. Again, it could be a whole host of things. It sucks, but I'm a week and a half out from a pre-meet deload, so I just have to suck it up and finish.
lol, thank you.
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In other news, I wrote something for EliteFTS a while back and submitted it for publication, and they let me know a couple of days ago that they were going to publish it in two parts, the first on April 10th, the second on the following Monday.
I really have no clue what I'm doing with my powerlifting "career" right now. I'm just trying to improve my visibility, I guess. Putting some material out through EliteFTS wouldn't hurt, so I think I'll do more of it in the future.
If any of you know of other online publications that might be looking for work, let me know.
I really have no clue what I'm doing with my powerlifting "career" right now. I'm just trying to improve my visibility, I guess. Putting some material out through EliteFTS wouldn't hurt, so I think I'll do more of it in the future.
If any of you know of other online publications that might be looking for work, let me know.
Fighting Sprite
Green Belt
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That's pretty sweet, looking forward to it.
EDIT: Is it the high volume pendulum swing thinger ma bob you were talking about before?
EDIT: Is it the high volume pendulum swing thinger ma bob you were talking about before?
Last edited:
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Congrats Keo! Looking forward to it!
