Keosawa's Powerlifting Log

Deadlift
135x3
225x1
315x1
405x2 (why?)
495x1
565x2 (PR)
405x8
405x8
405x8

Face Pulls, five sets

Band Pull-Aparts, two sets

Notes: Today was a semi-deload for me; my back has been pretty fatigued from getting back into training, so I took it pretty easy. I worked quickly up to a cheap two-rep PR (my previous best was 550x2), then got in some extra volume with 405 and really just focused on strict lockouts. 565x2 felt pretty easy, and I probably had a tough third rep in me. I pulled with a stiff bar today (no deadlift bars at this gym), so I guess that's also encouraging. Overall, my deadlift's feeling strong and is making progress--if I keep putting together good sessions, I think I can pull in the low 600s in November.

There's video of the double PR, but I don't have it yet--I'll post it tonight.
 
congrats on the pr! i tried widening my stance on DLs as well, and it seems to help! thanks :D
 
From today:

Squats
95x8
135x5
185x5
225x5
275x5
320x10
320x10
320x10
320x10

Notes: Squatting in Oly shoes felt more comfortable this week, and the reps were overall easier and cleaner than last week. I'm staying more upright, which is great; the more volume I can get in without taxing my lower back, the better off I'll be. Plus, I figure squatting this way might just help build a weak link in the chain. Considering how I'm doing two heavy squat days now, it's worth a shot, as there's little risk in experimenting. Overall, this is probably my best squat session since coming back, even though the numbers aren't anything special.
 
Nice pr! The crazy thing is that the best lift at the meet was 560 by a 310er... mind is blown!
 
That's some nice squatting right there. Do you think you'd be good for a 20 repper at 3 plates?
 
NurseKnuckles said:
Nice pr! The crazy thing is that the best lift at the meet was 560 by a 310er... mind is blown!
Click to expand...

Well, it's all relative. Richard Hawthorne just pulled 600 at the weight class below me, so.

ThinkGreen said:
That's some nice squatting right there. Do you think you'd be good for a 20 repper at 3 plates?
Click to expand...

I think so, possibly. My rep maxes are always higher than my 1RM when it comes to unwrapped squatting. It might be a real tough set, but I *think* I could squeak it out.
 
We had a sleeper at the meet. he weighed in at about 175 and pulled 500lbs, benched 300+ Seriously strong with little to no coaching. Tallish and lean looking... He could be a great lifter I think...
 


Paused Bench Press, medium-width bench grip
Barx20
95x5
135x5
185x3
225x1
235x5
235x12 (tied PR)
235x5 (two sec. pauses)
235x5 (two sec. pauses)
235x5 (two sec. pauses)
135x20
135x20

Notes: I don't know why this is the case, but benching on a Forza bench is much easier for me. My three best bench sessions this entire training cycle have come while training away from my home gym, and this one was probably the best. 235 felt really light and 235x12 tied a PR, done with my wide grip. The reps were stricter and cleaner than that set (back in March), and my grip was in about an inch on each side. I tried to use the same width as I've been using in training at the CRWC, and to give this some context, I hit 225x9 and 230x10 in previous weeks. If I can get in occasional work on one of these benches, it will only help me for the upcoming meet. As long as I stay healthy and continue to train appropriately, I should be in good shape to break a PR come November.
 
From yesterday:

Squats w/ wraps
95x8
135x5
185x3
225x3
275x3
315x3
365x4
405x4
445x3 (missed fourth)
445x4

Hip Abductors, five sets

Leg Curls, BWx200

Notes: Squatting in wraps felt more comfortable this week, and I continued to work on keeping my stance out a couple of inches with these. The missed rep on 445 was a weird balance issue; the first three reps were pretty easy, and I hadn't started to really have to grind reps yet. I got too forward on it out of the hole and lost it immediately. I retried this set and was able to get it with another rep or two in the tank.

What's frustrating is that my strength, especially with sub-max weights, is better than when I squatted 510 late last year. Even on a down week, I feel stronger with these sorts of weights. The misses at 496 at the UPA meet are probably due to a number of different reasons, but not getting enough near-max wrapped squatting in is chief among them. So, I'm hopefully going to get in some wrapped work every week from now on. For this first cycle, I'll just be trying to put together some quality reps while experimenting with my stance; after that, I'll start trying to break rep PRs when I feel I'm ready.

This was an encouraging first wrapped session: the numbers weren't mind-blowing, but I got more comfortable in them towards the end, and I know at least that my squat *should* be in the low 500s again soon.
 
Do you have a %/rep goal you're working towards with wraps? such as 92.5% 4x3 or somesuch??

EDIT: Only recently have I started to experience balance issues in my squatting. It's weird.
 
LegioTitan said:
Do you have a %/rep goal you're working towards with wraps? such as 92.5% 4x3 or somesuch??

EDIT: Only recently have I started to experience balance issues in my squatting. It's weird.
Click to expand...

I'm working with a 4-3-2 wave for this training cycle, with top sets at 445x4, 460x3, and 475x2. I don't really know my 1RM right now, since I failed 496 at the meet, so I'm not going a percentage system; I'm really just working 10-15 lbs. under the 4, 3, and 2RMs set last cycle. It *should* put me at an RPE@8-9 for my top sets, which is what I'm looking at for this mesocycle. At this point, I don't really program by percentages much anymore--I have an idea of all my rep maxes and program based on RPEs. I'll autoregulate a bit during training sessions if I need to, i.e. if I feel next week that 460x3 is close to an RPE@10, I might go instead with 455x3. My early training leading into a meet is now more about RPE progression than weight progression (that's usually the same thing, but I guess it doesn't have to be); I'll probably run another cycle with this wave, increasing the weights 5-10 lbs., and after that, I'll just designate rep max PRs that I'll rotate between (so, doing something close to an AMRAP per session).

KnuckleSangwich said:
Why are you not listed as the top 148'er on PLWatch?
Click to expand...

They split up wrapped and unwrapped in the rankings.

Fighting Sprite said:
Hes listed for me under raw with wraps. Are you looking under the raw raw raw division?
Click to expand...

Yep, that's it. I now have incentive to do an unwrapped meet, so I might try my hand at one down the line, just to see if I can hit a top ranking there. The plan right now is to compete in wraps for at least the next two meets though.
 


Paused Bench Press
Barx20
95x5
135x5
185x5
225x1
230x7
230x7
230x7
230x7
230x12

Barbell Rows
185x10
185x10
185x10

External Rotations, five sets

Pec Deck, three sets

Dumbbell Flies
15x20, 20
15x20, 20

Wall Angels
x20
x20
x20

IYTs, 30-second holds

Notes: My paused bench is coming back around now. The bar speed on these felt a bit better than it has in recent weeks, and experimenting with a new setup got me into tighter position. It might take a little getting used to, but I felt pretty good with a lower foot position, and I also felt like my bench looked closer to what it was like when I was on a Forza. If I keep logging reps week after week, my bench should be moving again soon.
 


Reverse-Band Squats (90 lbs. at bottom, 20 lbs. at top)
135x5
225x5
275x3
315x3
365x3
405x4
455x4
470x4

Notes: These reverse-band numbers were very good. I'm still getting used to this setup, but the weights so far feel pretty good. I have one more week in this wave before I start introducing a little more volume into these sessions.
 
I figure now's a good time to post this. I'll try to keep it short. Because I'm posting this in some not-so-private places, I will have to be purposely vague.

Over the last month or two, I have been doing some thinking regarding my future as a competitive powerlifter, and that thinking has intensified these past few days. 2013 has been a decent year for me, training-wise--I have made a modest increase in my total and have posted some solid meet PRs. I haven't broken my best meet total yet, but I am certainly stronger than one year ago. But my progress is slowing down, and that trend is probably only going to increase in the coming years.

That has never really been an issue for me, as I've tried to be patient with my progress since I started competing in 2009. I have now been competing for four and a half years, and I feel at this point like I have at least achieved something in this sport. I'm not a world-class lifter, but I have reached an "elite" level of performance. I've hit a number of important goals, and my lifetime competition numbers are pretty good.

I have done this, up until now, as a natural athlete. And I have started thinking about changing my supplement intake. The possibility of getting stronger, faster, and increasing my ceiling as a 148er is appealing to me. I want to take my performance as far as I can, and at this point, the last *major* change I can make as an athlete is to take this step.

As of now, nothing is decided. I might give something a shot after my November meet, in preparation for RUM. I need to do a lot of research and talk to a lot of people first, and it might end up that nothing comes of this.

But with that said, I wanted to be up front about it. I don't know what I would run, or for how long. Again, I need to do a lot of research first. If you have any suggestions/comments/whatever--whether they be positive or negative--feel free to express them, in public or in private.

Thanks,
Kyle
 
I am so interested on the impacts this will have on your progress and numbers. Best of luck!
 
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