• We are currently experiencing technical difficulties. We sincerely apologize for the inconvenience.

Keosawa's Powerlifting Log

Just saw the news on Facebook, massive congratulations to you and Janis!
 
Congratulations y'all!! Wish y'all both all the happiness in the world.
 
Comgrats to the both of you. And good work on the meet keo. I know it didn't go as you planned, but the PRs are always good to have.
 
omg, so many comments!

Thank you all so much, both for the meet compliments and the engagement well-wishing (yes, the rumors are true!). It means a lot to both of us to receive all this support.
 
Something tells me it's time to return to logging:


Floor Press
Barx10
95x5
135x5
185x3
225x3
245x3
265x3
285x3 (PR)

Overhead Press
95x12
95x12
95x12

Tricep Rollbacks
30x12, 12
30x12, 12
30x12, 12
30x12, 12

Face Pulls, in kg
47.5x20
47.5x20
47.5x20

Rear Delt Flys
10x12
10x12

Some internal/external rotation mobility work
Feet-Up Paused Bench Press
Barx10
Barx10
85x8
135x5
185x5
205x8
215x8
225x10 (PR)
w/ slingshot
245x1
265x1
w/ feet down
295x1
295x3

Notes: My plan for the next five or six weeks is to rotate feet-up benching and floor pressing while alternating between light and heavy days. I'm not programming this too rigorously--I'm just going to rotate through rep maxes, try to average a pre-set NBLs per week, and constantly try to see improvements on my performance. I'm also going to use OHP as a supplemental movement, and I'm probably going to run it as one big block leading up to the week--12-rep sets, to 10-rep sets, to 8-rep sets, and so on until I hit a heavy double.

For my first week, the weights were extremely light, but it was enough to tell me that my OHP has gone to shit. The fact that my feet-up benching has been very weak has led me to the conclusion that (gasp!) my shoulders might be weak as hell, and that might be limiting my bench press. So, I'm going to work seriously on a few variations that I'm really weak at for the first half of this cycle and only occasionally use my competition bench. I should be close enough to my regular bench press so that, at worst, I lose very little strength; the risk is worth the potential payoff of learning more about my bench.
 
Tuesday:

Reverse-Band Squat
135x5
185x5
225x5
275x3
315x3
365x3
415x6
445x6
445x8
405x5

Block Pulls, Knee Height
445x10
445x10
445x10

Notes: I pushed squatting further than I had last week, when I was just coming back from training, and it felt so-so. 445 bent me over pretty good, so I really need to work on integrating enough easy sub-max volume to build a base. So far, the reps haven't been high enough, so I'll try increasing the volume a bit in the coming weeks. Otherwise, this is my best squat session since the meet (which isn't saying too much) and the first time I've done block pulls; my plan is to do these in addition to deadlifting once per week. These felt easy, so I'll have to up the weight over the coming weeks, but I wanted to start slow. I have video, but it'll have to come later.
 
From today:

Feet-Up Paused Bench Press
Barx10
95x8
145x5
185x5
225x3
245x3
260x3
185x8
185x8

OHP
95x12
105x12
115x12

Hammer Curls
30x12, 12
30x8, 8
30x8, 8

Machine Lat Rows
110x10
120x10
130x10
140x10

Rope Tricep Pushdowns, in kg
47.5x12
47.5x12
47.5x12

Face Pulls, in kg
42.5x20
42.5x20
42.5x15

Two sets of extremely light pec flies for stretching.

Front Raises
15x10, 10
15x10, 10
15x10, 10

Notes: One extremely bro-y session. I wore a child's small Inzer tank top to the gym and went nuts. Before I lose some much-needed weight, I'm going to do this again and again and again and again and again and again and again.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,192
Messages
58,264,934
Members
175,986
Latest member
Dakota DeSousa

Share this page

Back
Top