Keosawa's Powerlifting Log

[kotriz]

sounds like you two had an awesome experience! awesome pic is awesome

 

[CRZA]

Rubish does not look impressed.

Great picture and its great that you learned something from it. Im sure they were suprised by your very close stance. I wonder what they will say with regards your squat (if you show it) and if it helps.

Sick pull also

 

[LegioTitan]

Sounds like the seminar was a good time. I'd like to check one of those out.

Really impressed by your account of Ed. Sounds like a great ambassador for his sport.

 

[Keosawa]

That sounded like an awesome time. I'm sure just being around those strong people is enough to raise someone's PR

I'll be keeping an eye on your pull progress. My deadlift has been stalled for a very long time.

I think my deadlift's coming around, with or without a stance change. I think for me it's all a matter of just pulling more often and working on my weakness. I was told that once I got this fixed, I could go from a 575 puller to a 620 puller, and obviously that's the sort of change I'm interested in.

Also, Kyle is kind of the best lifting-trip-partner ever. Just saying.

Awww--you were wonderful company! I'm glad you had a good time.

That's awesome man, I"d love to go to something like that some time.

And it's always good to hear when the people at the top are still just real good guys to get to know.

He's very easy-going. I think the fact that he's generally considered to be the best lifter of all time helps; even the other people on the panel treat him with reverence.

sounds like you two had an awesome experience! awesome pic is awesome

Thanks--we did!

Rubish does not look impressed.

Great picture and its great that you learned something from it. Im sure they were suprised by your very close stance. I wonder what they will say with regards your squat (if you show it) and if it helps.

Sick pull also

lol--I didn't get to meet anyone besides Coan, Chad Smith (very briefly), and Caitlyn Trout. I would have really liked to talk to the guys who compete in the UPA just to get some perspectives on my upcoming meet, but I guess there's only so much time in the day.

Coan didn't seem phased by the close stance at all, and he gave what is one of the only close-stance squat recommendations I've ever heard at the seminar. He had me move my feet out, but it wasn't a radical change for me.

Sounds like the seminar was a good time. I'd like to check one of those out.

Really impressed by your account of Ed. Sounds like a great ambassador for his sport.

I'd recommend it. At these things, you get out of it what you put into it; I was fortunate to get to work with somebody who has a lot of different ideas on deadlifting from me, and it was valuable. One suggestion he made was to think about pushing my hips through before the bar reaches my knees--it was odd, but it worked. He basically knew how I'd break down from a position standpoint from 135.

 

[KnuckleSangwich]

Two guys from CBBC attended the seminar in Chicago as well. I can see them in your pic (metal squat shoe and leg with blue warm up pants to the left)

 

[WitchCraft]

I feel like an asshole for not going to that seminar. Must have been really cool to be in the same room as all those big lifters!

 

[Keosawa]

Two guys from CBBC attended the seminar in Chicago as well. I can see them in your pic (metal squat shoe and leg with blue warm up pants to the left)

Yeah, they were in my deadlift group. I didn't talk to them though, because I guess I just don't talk to people.

I feel like an asshole for not going to that seminar. Must have been really cool to be in the same room as all those big lifters!

For the price, it was well worth it. Even just as a fan of powerlifting, I really enjoyed it.

 

[Keosawa]

Today, I did more deadlifting:

Deadlifts
135x3
225x3
315x3
405x1
455x1
495x1
530x3 (+10 PR)
550x2 (+10 PR)
470x4
470x4
405x15 (lulz PR)

Band Pull-Aparts, three sets

External Rotations, three sets

Notes: I tried out a wider stance with my feet turned out, and it did help with my lockout. I'm losing some speed off the floor, but I think the net gain will be worth it once I get a little more practice with this style. I cut a little volume off of this session since I had done some deadlifting the previous day, but I overall still got in a good amount of work. I broke my three- and two-rep PRs by ten pounds, respectively. Granted it's probably been a good year since I've tested those, but I'm happy with the numbers regardless. I felt like I had 5-10 pounds left on the 530 set.

 

[rikwebb]

Nice work on the PR's Keo!

 

[KnuckleSangwich]

Yeah, they were in my deadlift group. I didn't talk to them though, because I guess I just don't talk to people.

It's all good I asked them if they saw you and they said...

"The prepubescent that deadlifts with his feet together?"
me - "Yea."
"Meh, he was ok"

In all seriousness they're in communication with Coan to have him come down and do a private seminar for the barbell club. He said he's def interested. It'd be ~$150-200 spread across 10-15 ppl to cover his air fair, lodging and time. I'm stoked.

 

[Keosawa]

It's all good I asked them if they saw you and they said...

"The prepubescent that deadlifts with his feet together?"
me - "Yea."
"Meh, he was ok"

In all seriousness they're in communication with Coan to have him come down and do a private seminar for the barbell club. He said he's def interested. It'd be ~$150-200 spread across 10-15 ppl to cover his air fair, lodging and time. I'm stoked.

lol.

Give him your money. I personally think he's well worth it. First off, you can tell he's been coaching people for a long time, and he's very good at it. Second, he actually wants to see the people he coaches improve. It's also nice to hear from him since his views on training mostly haven't changed over the years. A lot of people would give me the "do it if it works for you" upon seeing my deadlift, but he's confident enough to break your form down without coming across as condescending.

 

[Keosawa]

Nice work on the PR's Keo!

Thanks--considering the technique changes, I'm really happy with this.

 

[KnuckleSangwich]

lol.

Give him your money. I personally think he's well worth it. First off, you can tell he's been coaching people for a long time, and he's very good at it. Second, he actually wants to see the people he coaches improve. It's also nice to hear from him since his views on training mostly haven't changed over the years. A lot of people would give me the "do it if it works for you" upon seeing my deadlift, but he's confident enough to break your form down without coming across as condescending.

That's what they said. Nicest guy you'll ever meet but he will tear your form to pieces and make you better. They said he was concise clear and just a great coach. I'm definitely looking forward to it.

I guess they were talking to him offline about some different exercises good mornings, using bands, chains etc. and he just kinda smiled and nodded. When asked if he ever did them he just said "no, never" lol. The greatest of all time.

 

[NurseKnuckles]

lol.

Give him your money. I personally think he's well worth it. First off, you can tell he's been coaching people for a long time, and he's very good at it. Second, he actually wants to see the people he coaches improve. It's also nice to hear from him since his views on training mostly haven't changed over the years. A lot of people would give me the "do it if it works for you" upon seeing my deadlift, but he's confident enough to break your form down without coming across as condescending.

Interesting. I wondered about this, and whether coaches really work on a specific lifter form, or do they try to implement theirs onto their trainees? I guess it woudl depend on the level of lifter.

I know you're really good at what you do, but he probably thinks you're green enough to the sport that changes could really benefit you, whereas someone with 10-15 years of lifting experience might be different...

 

[kotriz]

congrats on the pr keo, its fascinating what a little change can do. im sure if you keep it up you'll soon become the puller you want to be!

 

[Keosawa]

That's what they said. Nicest guy you'll ever meet but he will tear your form to pieces and make you better. They said he was concise clear and just a great coach. I'm definitely looking forward to it.

I guess they were talking to him offline about some different exercises good mornings, using bands, chains etc. and he just kinda smiled and nodded. When asked if he ever did them he just said "no, never" lol. The greatest of all time.

You just have to understand that when you solicit him for advice, you're getting the Ed Coan version. At the deadlift seminar, we went through a pull session, then were shown RDLs. It was basic, but it's the sort of approach he took to training.

Interesting. I wondered about this, and whether coaches really work on a specific lifter form, or do they try to implement theirs onto their trainees? I guess it woudl depend on the level of lifter.

I know you're really good at what you do, but he probably thinks you're green enough to the sport that changes could really benefit you, whereas someone with 10-15 years of lifting experience might be different...

As I alluded to with KS, sometimes the advice you'll get from him will be of the "blanket" nature--he takes his cues (the ones he likes as a lifter) and encourages them in others. But he is very aware of how individual differences affect technique. This, I found, wasn't the case with Louie Simmons; over there, everyone performs the lifts the same way.

And I honestly doubt he had any idea that I'm even a powerlifter; the seminar was a blend of competitive powerlifters, casual lifters, coaches, and crossfitters. My opinion is that I am still very green, and I always feel like I have a lot to work on, so it's usually not difficult for me to take advice. I just think about all the different ways I could try to fix my deadlift, and it seems like I have enough options there to last an entire career. I don't understand how people get frustrated--if anything, I feel like I've only tried a few options and have a million left at my disposal.

congrats on the pr keo, its fascinating what a little change can do. im sure if you keep it up you'll soon become the puller you want to be!

Well, the standards just change over time, and there was a time when 575 was my "dream" deadlift. But yes, I'm trying something new with my deadlift by doing a lot more volume and now widening my stance. Last year, I was still doing a lot of speed work, a lot of pulling against bands, and a lot of heavy singles from a deficit. This year, starting in April, I've radically revised my approach. I'll see it through until the end of the year (at least) in order to get a large enough sample to make a judgment about its efficacy.

 

[NurseKnuckles]

And I honestly doubt he had any idea that I'm even a powerlifter; the seminar was a blend of competitive powerlifters, casual lifters, coaches, and crossfitters. My opinion is that I am still very green, and I always feel like I have a lot to work on, so it's usually not difficult for me to take advice. I just think about all the different ways I could try to fix my deadlift, and it seems like I have enough options there to last an entire career. I don't understand how people get frustrated--if anything, I feel like I've only tried a few options and have a million left at my disposal.

I feel the same about my lifting. There are so many technique differences out there to try that I see no end to the learning. You can always revert back to what you were doing if it doesn't work out. Great insight, thanks!

 

[Keosawa]

Just to put this out there before I train: I'm going to do my first wrapped squatting work since the April meet today. I'll be working with just over a possible July opener (450) for a RPE@9 set. I bought a new pair of knee wraps (Inzer grippers, 2.5m); these are longer wraps than before, but they're also less likely to bunch up on me, and the material is a little thicker while still being pretty stretchy. I'm following advice to change my wraps to avoid re-injury, so I will be trying these out today.

Ultimately, the goals are to 1.) leave this session with my calf completely healthy and 2.) to put together a quality set and determine where my squat stands. 1-2 reps would put me below my projections and might make me re-evaluate my attempts in July; 3-4 reps is my expectation and would put me in range of the numbers I want to hit; 5+ reps would be a great, albeit surprising, development.

 

[WitchCraft]

Congrats on the PRs! Its always exciting when a form change means more weight moved.

 

[LegioTitan]

I really enjoyed your most recent video with the DL rep PRs.

With those adjustments your pull set up is more like mine so maybe I can get something out of the "hips before knees" cue as well.

I'm tempted to make the drive to Cincinnati if KS is srs.