Powerlifting training

[Keaffer14]

Im lee keaffer, im 18 and from massachusettes. I liftin in the usapl and the uspf single ply

right now im training for the usapl New Englands and the USPF Nationals.
my best numbers are 465 squat, 303 bench and 474 pull, and im in the 181 weight class

ME SQ/DL
front squat
up to 245x3
275x1 both easy

pin pulls mid shin
worked to 425x5 PR by a lot

Reverse hyper 3x12

standing abs 4x15

curls/grip work

[Keaffer14]

ME Bench
warm ups
245x1 board
shirt on
295x3
325x1
345x1 PR

floor press w/ swiss bar
worked to 4 sets chainsx10

Pulldowns 4x12

jm press 4x10

scap retractions 4x12

rear delts

[Keaffer14]

DE Sq/DL

low box squats
275x2x10 sets with briefs

speed pulls
275x5 singles, no belt

abs 4x15

curls

[Keaffer14]

ME SQ/DL
pin pulls, 2" off ground
worked up to 275+4 sets chainsx3
275+5 sets chainsx1
+6 setsx1
+7 setsx1

Arched back GM
woroked to 185x5x3 sets

GHR 4x10 Hammer curls 4x10

abs

[Coke]

Stellar lifting going on in here right off top man. Good luck in future meets!!

[Keaffer14]

thank you a lot..just trying to get strong soon haha.
good luck to you too

[Keaffer14]

ME Bench
warm ups
worked to 225+40 lbs chainsx3 off 3 board
245+chainsx1
265+chainsx1
225+chainsx1x2 sets worked on touching lower
185+chainsx10

db incline bench 4x10 supersetted w/ pull ups 4x10

purple band pushdowns 4x20

side/rear delt raises 4x12

[Keaffer14]

DE Bench
warm ups
155x3x7 sets
185x1
225x1 all fast

extensions ss. db rows 4x10 each

seated db cleans 3x15

face pulls 4x15 ss. with pushdowns 4x20

[Keaffer14]

ME SQ/DL
chain suspended GM's with SSB set at belly button (bar counted as 45 lbs)
worked up to 345x3 PR

narrow leg press 4x5

side bends 4x15

GHR ss. with db curls 4x10 each

[Coke]

Doing good work bro.

[Keaffer14]

ME Bench
2 board bench, 1 set chains, 1 doubled mini band
worked up to 295+bands and chainsx1 in shirt, PR, easy and fast

DB bench 3x10

pulldowns 4x10

rear delts 3x12 ss. with purple band pushdowns 3x30

abs

[Keaffer14]

DE SQ/DL

low box squats, 2 sets chains
warm ups
275+chainsx2x10 sets

GHR 3x10

GHR abs ss. with band pull aparts 4x15/4x20

curls

[Keaffer14]

ME SQ/DL

low box squats (3-4" below parallel), 3 sets chains, 1 choked purple band
worked up to 345+bands and chainsx1 with briefs (single ply)

reverse hyper 4x10

band leg curls 3x15

GHR 4x10 ss. with standing abs 4x15

curls

[Keaffer14]

ME Bench
reverse purple band bench, 50 lbs. weight releasers
worked up to 295x3 PR
then 315x1 PR

db bench 3x10
pulldowns 4x10
jm press 4x10 light
pushdowns 3x30 ss. with side raised 3x12

[JRider23]

sick job in here man. Extremely strong numbers- keep up the good work! What do you do for standing abs btw?

[Coke]

Looking strong all around dude, keep it up.

[Keaffer14]

thanks lot guys.
for standing abs we use a lat pulldown machine, we just take the seat and pad off of it so you can stand under it

[Keaffer14]

DE SQ/DL
low box squat, green bands
warm ups
245+bandsx2x10 sets

rack pulls (just below knee)
worked up to 475x5 PR

abs

[Keaffer14]

DE Bench
warm ups
155+1 set chainsx3x9 sets

rack lockouts
worked up to 265+doubled purple bandx3

kettlebell extensions 4x10 ss. with barbell rows 4x10

db shrugs 4x12

face pulls 4x10

[Keaffer14]

DE Bench
warm ups
155+1 set chainsx3x9 sets

rack lockouts
worked up to 265+doubled purple bandx3

kettlebell extensions 4x10 ss. with barbell rows 4x10

db shrugs 4x12

face pulls 4x10

[Keaffer14]

ME SQ/DL
box squat, reverse blue band
worked up to 565 with reverse bluesx1, in single ply briefs

GHR 4x10 ss. with standing abs 4x15

curls 4x10

[Keaffer14]

ME Bench
2 board, against doubled minis and 2 sets chains (100-110 lbs at top)
worked up to 305+minis and chainsx1 PR

db incline bench 3x10

elbows out jm press 4x10 light

fat bar pulldowns 4x10

side/ rear delt raises 4x12 each ss. with pushdowns 4x12

abs

[Coke]

Nice job dude, back to the heavy weights.

[Keaffer14]

thanks man
DE SQ/DL
low box squats against greens
245x2x5 sets

pulls standing on 3 mats, against minis
worked up to 435x1 PR

standing abs 4x15 ss. with curls 4x10

[JRider23]

thanks lot guys.
for standing abs we use a lat pulldown machine, we just take the seat and pad off of it so you can stand under it

hm interesting.

I'm also 18 and to be honest, you're one of the strongest 18 year olds i've ever seen. Keep up the sick work dude.

[Keaffer14]

yea, they really hit the abs hard all over. thanks a lot though man, to be honest I get a lot of carryover from my gear haha

[JRider23]

yea, they really hit the abs hard all over. thanks a lot though man, to be honest I get a lot of carryover from my gear haha

interesting. haha when did you start taking gear (i assume you mean this type of gear.)?

[Keaffer14]

ohh no haha, all natural for me. i mean using equipment like bench shirts and squat suits. i started using those about 2 years ago, after training raw for 2 years
Bench day
speed bench against doubled minis
135x3x6 sets with minis

put on brand new single ply super katana (a little looser than f6)
2 board, against minis (brand new)
225x3 didnt touch boards
275x3
315x3 PR
335x1
345x1x2 sets PR, really easy

db extensions 4x12

db rows 4x10

face pulls 4x12

[Coke]

Props on the new PRs man.

[Keaffer14]

thanks a lot man

[Keaffer14]

ME SQ/DL
low box, safety squat bar, 160 lbs chains (completely off the ground at top)
worked up to 365+chainsx1 in briefs

GHR ss. with standing abs 4x10/4x15

reverse hyper 4x10

curls

[Coke]

Serious effort bro, looks great.

[JRider23]

sick stuff bro!

[Keaffer14]

ME Bench
2 board, 2 sets of chains
worked up to 345+2 sets chainsx1x2 sets in Katana, PR

DB incline bench 3x10 ss. with band pull aparts 3x25

pushdowns 3x12 ss. with face pulls 3x12

shoulders and abs

[muscle_g]

Is this Keaffer off of the FI forum?

[Keaffer14]

yea, i figured i would keep a log here too, is this george?

[muscle_g]

yea, i figured i would keep a log here too, is this george?

Yep this is George:), FI is really gone down hill that's why I seldom post there anymore.

[Keaffer14]

yea, there arent very many big lifters on there anymore, i figured id post here more where there are a ton of huge lifters

[Keaffer14]

DE SQ/DL
low box, against green bands 245x2x4 sets, 275x2x2 sets

pulls, plates 2-3 inches off ground
worked up to 275+320 lbs of chainsx1

abs

[Coke]

Past couple of sessions are very nice guy, on a roll.

[Keaffer14]

DE bench
warm ups
155x3x9 sets

6 board, doubled minis
worked up to 265+minisx3

rolling db extionsions 4x10

db rows 5x8

front raises 3x12

face pulls 3x12

[Keaffer14]

ME SQ/DL
low box squat, straight weight
worked up to:
455x1
475x1 PR both in old briefs, this one over my best meet squat (meet squat was done in full gear)

reverse hyper ss. with standing abs 4x10/4x15

curls

[Coke]

Excellent with the low box squats!!

[Keaffer14]

thanks man, just gotta put it together at a meet

[JRider23]

o wow. my bad on the "gear" lol. When is your next meet? Have you decided on a college yet?

[Keaffer14]

haha no worries, easy mistake. ill be doing a usapl meet in 2 weeks, however im only DL'ing. then im going to uspf nationals on june 18th. im going to Worcester Polytechnic Institute next year, have you decided?

[JRider23]

haha no worries, easy mistake. ill be doing a usapl meet in 2 weeks, however im only DL'ing. then im going to uspf nationals on june 18th. im going to Worcester Polytechnic Institute next year, have you decided?

yeah- with your lifts being so high for your age, i think you can understand why i thought that haha. good luck @ nationals man.

congrats on WPI- that's a great school!! I am going to Muhlenberg college in PA.

[Keaffer14]

congrats man, you planning on playing any sports there?

[JRider23]

congrats man, you planning on playing any sports there?

possibly soccer but their team is ranked around 18 in the country for D3, so it would be really hard to make it. I am also considering walking on for basketball and have already spoken with the coach, but he said there are already 7 other kids walking on for 1, maybe 2 spots and he has seen film of most of the players whereas i haven't played competitive basketball since 6th grade (in an 8th grade league). I do play with my friends on the team who made the state finals and compete, but I think i'll do intermurals and focus on studying for the first time in my life lol.

how about you? WPI is in Mass right?

[Keaffer14]

yea, WPI is in mass, where i live already. i am considering wrestling there, or playing rugby, i may just focus on school and powerlifting however, depends on how bad the work load is haha

[Keaffer14]

ME Bench
2 board, reverse blue bands, 2 sets of chains each side
worked up to 385x1 raw
then worked up to 475x1 in shirt, most weight ive ever held

lat pulldowns 4x12

extensions 4x10

[Coke]

worked up to 475x1 in shirt, most weight ive ever held

Great news, keep that up dude.

[Keaffer14]

was feeling a little beat up so i took DE squats and dl's off, also wanna let the cut on my shoulder form the bar can heal up, so just did some foam rolling and contrast showers

[Keaffer14]

DE Bench
warm ups
165x3x6 sets
185x1
205x1
225x1 all fast

skipped lockouts, only got like 6 hrs sleep this whole weekend, felt ****ty

rows 4x10 ss. with pushdowns 4x12

plate raises 4x10

face pulls 4x12

extensions 3x12

[Coke]

Keep it on track, and get some rest dude, lol.

[Keaffer14]

ME SQ/DLlots of warm ups to loosen up hips/groin
free squats
worked up to 475 w/ straps up, gunna be my opener

DL
455 w/ suit on, gunna be my opener too

everything felt light and esay today, moved quick. got lots of rest last night

[Keaffer14]

ME Bench deload
flat bench, raw
worked up to 225x2 singles, close grip, fast
then 135x10x3 sets, paused

chins
5x10

db extensions 3x15

[Coke]

Good stuff there man, especially the heavy squats and deads.

[Keaffer14]

thanks man

[JRider23]

great job dude. keep it up

[Keaffer14]

thanks man.
feeling rested up, been doing lots of foam rolling and contrast showers, ready for tomorrow.
gunna take my 475 squat opener, and then pass on the 2nd and third attempts. then take a token bench, and shoot for a 515-520 pull

[Keaffer14]

Meet write up:

weighed in at 177 lbs

squat
1st attempt: 475, easy, PR
pass 2nd and 3rd attempts

Bench
237 raw, just a token lift
pass 2nd and 3rd

Deadlift
1st attempt: 457 really light
2rnd attempt: 501 really easy again, PR
3rd atemt: 529 55 lbs. PR, state and new england record, pretty easy again

totaled 1241 with just squat opener and token bench, which tied my all time meet PR
good meet, did everything i wanted to do, just wanted that big DL (well, big for me haha)

[Coke]

State and all New England record with your deads is huge, major props there and with the entire meet.

[Keaffer14]

ME Bench
1 board
up to 275
super katana on
315x1x3 sets, working on form
335x1 real easy, PR

db extensions 4x12

lat pulldowns 4x10

db rows 3x10

[Coke]

Stepping to it that way on the bench is very nice guy.

[JRider23]

Meet write up:

weighed in at 177 lbs

squat
1st attempt: 475, easy, PR
pass 2nd and 3rd attempts

Bench
237 raw, just a token lift
pass 2nd and 3rd

Deadlift
1st attempt: 457 really light
2rnd attempt: 501 really easy again, PR
3rd atemt: 529 55 lbs. PR, state and new england record, pretty easy again

totaled 1241 with just squat opener and token bench, which tied my all time meet PR
good meet, did everything i wanted to do, just wanted that big DL (well, big for me haha)

congrats dude- that's sickkkkkkk

at what age did you start working out?

[Keaffer14]

thanks a lot man. i started lifint when i was 14 as a freshman. started just doing bodybuilding, but then started powerlifting as a junior, so ive been doing that for 2 years. when did you start training?

thanks coke, trying to learn the shirt

ME SQ/DL
lots or warming up, hips and groin and what not
free squats
worked up to 465x3 with legless briefs and single ply suit
then worked up to 475+4 sets of chains for a single, was real easy and a hugee PR

GHR 4x13

abs 4x15

[Coke]

Awesome stuff there, stellar squats!!

[Keaffer14]

thanks man

DE Bench
165x3x6 sets
175x3x3 sets

4 board against doubled minis
worked up to 205x5, took it easy today

kettlebell extensions ss. with db rows
4x10 each

shrugs, rear delts

[Keaffer14]

ME SQ/DL

Free squats
worked up to 485+160 lbs chains x1 in legless briefs/suit bottoms/training knee wraps PR

standing green band abs
4x15

walking out nand setting up with 485 suckedd. gunna take an opener with straps up next week, then start my deload for the meet.

[Coke]

Real amazing squats, serious stuff bro.

[Keaffer14]

thanks man, looking forward for this meet to be over so i can give my body some rest. looking forward to doing raw work after all this training in gear

[JRider23]

ME SQ/DL

Free squats
worked up to 485+160 lbs chains x1 in legless briefs/suit bottoms/training knee wraps PR

standing green band abs
4x15

walking out nand setting up with 485 suckedd. gunna take an opener with straps up next week, then start my deload for the meet.

Dude that is insane!!!

[Keaffer14]

haha thanks man. it felt it getting set up, it hurt like a bitch haha

[muscle_g]

Very strong lifting here lately!!

[Keaffer14]

ME Bench
flat bench
worked up to an easy 265+doubled light bands (170 lbs of tension) off a 2 board in katana PR

jm press 4x10 ss. with pull-ups BW 4x10

purple pushdowns 4x12 ss. with face pulls 4x12

curls, abs

real good day, everything in the shirt was fast and easy, had another probably 50 lbs in me. next week and the week after ill touch something in the shirt, then its resting up till the meet.

[Coke]

That is good work dude.

[JRider23]

great work. Oh, btw i started training early-mid november after soccer season so it's been about 7 months.. I lifted around 3 months before soccer and did my skewed version of rippetoes (i thought 3x5 was 2 warmup sets lol). However, I basically had to restart on all my lifts.

[Keaffer14]

thanks a lot guys

J, your pretty damn strong, especially for just starting recently. your dead is real nice.

DE SQ/DL

rack pulls (just below knees)
225x3
315x3
403x3x2 sets
405x5

bb rows 4x12

foam roller abs 4x15

was tired and felt a little run down, so went real light and didnt squat.

[Coke]

Solid rack deads and all to keep yourself on point man.

[JRider23]

Thanks!! Do you have any goals you want to hit in the near future for your lifts?

[Keaffer14]

well, for this upcoming meet id like to hit a 550 squat if possible, and hopefully bench mid 3's, for short term goals. this summer im planning on trying to get my raw numbers up a lot, and just slowly gain some weight so i'm not so skinny haha. what are your goals man?

[Keaffer14]

DE Bench
warm ups
155+2 sets chainsx3x7 sets
165+chainsx1
175+chainsx1
185+chainsx1

4 board against doubled minis
worked up to 225x3, kept it light again

bb rows 4x10

kb extensions 4x12

rear delts 4x10

[Coke]

Nice job throughout man, good luck with those goals.

[JRider23]

well, for this upcoming meet id like to hit a 550 squat if possible, and hopefully bench mid 3's, for short term goals. this summer im planning on trying to get my raw numbers up a lot, and just slowly gain some weight so i'm not so skinny haha. what are your goals man?

dammm that's crazy! good luck dude.

Not sure to be honest- i'll probably make them after my 1RM squat day on tuesday.

[Keaffer14]

thanks man, ill be takin something close to my opener today squatting.

good luck on your max squat day, btw, how much do you weigh?

[Keaffer14]

ME SQ/DL
free squat, straigh weight
warm ups
worked up to 505x3 w/ legless briefs/suit straps down/knee wraps hugee PR, all reps were fast as well

GHR 4x10

abs 4x15

[Coke]

Super with those squats bro.

[JRider23]

Hell of a job squatting bro- 550 is definitely in the foreseeable future for you. I weigh 160ish.

[Keaffer14]

ME Bench
worked up to 315x1 to chest w/ katana, PR, gunna open at like 320-325
add 1 board 355x1 PR, really easy

pulldowns 4x10

jm press 4x10

rear delts 4x10

abs 3x15

[Coke]

Keep on with it, impressive lifting.

[Keaffer14]

DE SQ/DL
pulls with reverse purples (bands attached to pins set at head lever
worked up to 550x1 in just belt, was real easy PR

side bends 4x15

curls 4x10

[Keaffer14]

DE Bench
againt doubled minis
125x3x9 sets, went real light

4 board, straight weight
275x3, took this easy too

db rows 4x10

face pulls, extensions

[Coke]

Efforts are way too smooth guy, props.

[Keaffer14]

thanks a lot for the encouragement man

[Keaffer14]

ME SQ/DL
free squats
worked up to 530x1 in full gear, real fast, gunna open here

DL
worked up to 475x1 in suit, easy, open here too

sled pulls
100 yard tripsx4 trips, 2 forwards, 2 backwards

abs

done with heavy squatting and pulling til the meet. now its just light blood for crap, and lotsa recovery stuff to make sure im ready

[Coke]

You are good to go dude, looks great.

[Keaffer14]

ME Bench
warm ups
worked up to 325x1 to chest, paused, gunna open here
add 2 board 365x1 PR

db extensions 4x10

chins 4x10

curls, pushdowns

last heavy day before the meet. just some blood flow stuff from here on out. stuff felt heavy, didnt feel great but it moved fast. now just gotta get rested up.

[JRider23]

dammmmm hell of a bench press man. Good luck at the meet- sure you'll kill it as usual

[Keaffer14]

thanks a lot for the encouragement man

DE SQ/DL
speed pulls
275 for 6 singles

GHR 4x10

standing abs 4x15

knee outs w/ doubled minis 4x15

[Coke]

Good luck as you wind down for the meet man.

[muscle_g]

When is your meet again? Good luck, you got some strong numbers in here so SFW!!

[Keaffer14]

im doing the uspf nationals saturday june 19th. thanks for the encouragement man, hopefully the solid training cycle will translate to some big numbers where it matters, on the platform

[Keaffer14]

DE Bench
155x3x9 sets

lockouts
up to 320x3x2 sets

rows, extensions

[Keaffer14]

no training this week, just been taking contrast showers, ice baths for my hips, foam rolling and lots of eating. weighing like 177, weigh ins are tomorrow, feeling rested and ready.

[Coke]

No sweat bro, you got this...show 'em how it's done this weekend.

[Keaffer14]

USPF nats results

weighed in friday at 80 kilos

squats
529-good, WPF world record, 56 lbs PR
551-miss
551-miss

bench
325-threw it over my face, miss
325-good, easy, WPF world record, PR
347-good, not bad. another WPF world record, big PR

deadlift
474-good, speed
529-good, speed again, WPF world record
547-good, WPF world record

1424 total, 184 lbs. PR, new WPF world record total

[Coke]

Congrats, you must be on cloud nine with those results - being the world record holder is awesome.

[JRider23]

WOW!!!!!!!!!!!!!! you did a hell of a job man- probably one of, if not the strongest 18 year old in the country especially considering your weight.

[Keaffer14]

thank you a lot guys..checked the rankings in the new powerlifting usa magazine and the total would rank me 17th out of all 181 lbs. teenagers. feeling pretty sore today, tweeked my shoulder a little when i threw the first bench over my face, so ill be doing a lot of icing and rotator cuff work on that and the rest of my body this week, plus foam rolling. ill be taking a little time off from meets, setting my sights primarily on the usapl american open in december, with maybe a bench only meet or something in like october or november. for now ill be doing lots of raw work, trying to get my raw strength up as i feel thats my main weakness, and i feel this will move my total up the most. no gear for a few months, my body and joints could use the rest.

[Keaffer14]

foam rolled for 30 mins today, stretched everything out and took a contrast shower. after all that im actually feeling pretty good, not as sore as i expexted

[Keaffer14]

first day back

db press 4x20

db extensions 4x12

csr 4x10

pullups 3x15

kept everything really light today, just got the blood flowing. in and out quickly

[JRider23]

dam 17th in the country. Hell of an accomplishment bro

[Keaffer14]

thanks a lot man..gotta try and get to number 1 haha

DE lower
low box squats
wrm ups
235x2x9 sets

GM's wide stance
135x8x4 sets

standing abs 4x15

hammer curls 4x10

hammies started cramping cuz of the heat. took it really easy and light again

[Keaffer14]

DE Bench
warm ups
135x3x3
145x3x6 sets

4 board
worked up to 285x3, easy PR i suck at these, gunna work at getting better

tate presses 4x12 ss. with db rows 4x12

shrugs 4x12

[Coke]

gotta try and get to number 1 haha

You will get there too at this rate dude, keep at it.

[Keaffer14]

ME SQ/DL

low box squats with safety squat bar (65 lbs)
worked up to 335x3 with just a belt PR (i suck at these)
then 225x6

reverse hyper 4x10

pull throughs 3x15 (for my glutes for the lockout of the DL)

grip work 4x30 seconds

abs 4x15

[muscle_g]

Great job at the meet!!

[Coke]

Nice new box squat PR.

[JRider23]

good job man. btw what do you do for grip work?

[ThomasG]

Wow, back the **** up. Are those lifts raw?

[Keaffer14]

haha ohh no, the lifts from the meet were done with single ply gear, a single ply titan suit and shirt and an old metal deadlifter, i only get about 15-20 lbs from the deadlifter though

[ThomasG]

Regardless crazy strong for your age bro keep it up you have crazy potential.

[Keaffer14]

thanks a lot man, im definitely gunna keep with it..got into it for wrestling, but ive ended up loving it more than any other sport ive done

[Keaffer14]

DE SQ/DL

low box squat
warm ups
235x2x7 sets

pulls off 3" block
275x1x7 singles

reverse hyper 3x15

band leg curls 4x15

rows 4x12 ss. w/ abs 4x15

[ThomasG]

thanks a lot man, im definitely gunna keep with it..got into it for wrestling, but ive ended up loving it more than any other sport ive done

Funny how that happens. When I lifted for football I found myself wanting to be in the weight room more often than the field.

[Coke]

Fine DE lifting man.

[Keaffer14]

thanks a lot coke..and yea, it seems like that happens a lot. the feeling from getting stronger is just addictive haha.

DE Bench
warm ups
155x3x9 sets

4 board
up to 265x5x2 setsPR

kb extensions 4x12

rows 4x12

face pulls 3x12

db powercleans 3x12

pushdowns 2x12

my high board raw strength is pathetic, but its getting better so thats all i can hope for

[Coke]

its getting better so thats all i can hope for

No joke, there's hope for us all to make a little progress from time to time, lol.

[Keaffer14]

ME Bench
floor press w/ fat bar
up to 255x3 PR
then 185x3x8 reps for some volume

barbell rows 4x12

rear delts 4x12

good lift today. gunna be changing up my squat and dl training a little, gunna make it less complex and just try and simplify things. also gunna try and pull a little more often

[Keaffer14]

Deadlift Day
pulls standing on 4.5" platform (feet barely fit under the bar)
worked up to 405x3 PR
435x1
455x1 PR this was 20 lbs higher than my best pull off a 1" block, and was pretty easy

close stance box squats w/ ssb and 1 foam pad
185x2x5 sets

reverse hyper 2x10
ghr 3x10 w/ mini band
standing abs 4x15

sled pushes (hands were like 2" off ground) 50 yard pushesx3..these sucked
pulls 100 yard pullsx2

[Coke]

Good job for both days, props on the new PRs.

[JRider23]

nice new PRs bro!

[Keaffer14]

thanks a lot guys, trying to train smart and hard and so far it seems to be working

DE Bench
warm ups
165x3x7 sets
185x1
205x1
235x1 speed was good on all

5 board
worked up to 295x5 PR

kb extensions 4x12

chin ups 5x10

db shrugs 3x15

db powercleans 2x12 ss. with pushdowns 2x15

[Coke]

Training is indeed solid dude, nice effort.

[Keaffer14]

thanks a lot coke!

Squat Day
low box squats (3" below parallel) w/ bufalo bar
worked up to 365x1 PR, not really happy with this though
255x6
215x6 no belt

reverse hyper 3x10

pull throughs 3x12

standing abs 4x15

sled pushes: 4x40 yard pushes, these were killer again
sled pulls: 4x50 yard pulls

[Coke]

Still pulled off another PR, can't complain as yet bro, lol.

[JRider23]

dam good job bro. Keep hittin PRs!

[Keaffer14]

thanks a lot guys!

[Keaffer14]

ME Bench
2-board, pinky on the rings grip (medium)
warm ups
worked up to 295x1 PR
185x8,10 with a close grip

DB bench 45s 2x20

barbell rows 135 6x10

face pulls 3x15

rear delts 3x12

pushdowns 2x15

[Coke]

Good day with the benching and all man.

[Keaffer14]

thanks a lot coke

DE SQ/DL
speed squats, no box
225x3x4 sets
275x3
295x1
315x1 - wanted to check my speed free squatting, everything felt good

speed pulls
275+2 sets chainsx9 singles

reverse hyper 3x15
back raises 3x12
abs 4x15

[Keaffer14]

DE Bench
had to train in a commercial gym today, wasnt feeling it and didnt have much energy, so just got a quick ****ty lift in, did my speed bench sets, did some back work and got out

[Coke]

Fine past couple of speed workouts.

[Keaffer14]

thanks coke!
ME SQ/DL
low box squats with 2 sets chains
barx8x2
bar+chainsx5
135+chainsx3
185+chiansx2
225+chainsx2
255+chainsx2
275+chainsx2
295+chainsx2-pretty fast, got bent over a little on 2nd rep tho, need to keep my air
315+chiansx1 fast, probably coulda doubled it but wanted to keep it easy

GM's close stance 95 lbs 3x10

back raises 4x12

side bends 4x12

4 sled pushes, 40 yards, not much rest

4 sled pulls, 50 yards each, 2 forwads, 2 backwards

good day today, that was a PR with that set up for the squats and the heaviest ive had on my back in a while, the chains were dangling at the top, so all the weight was off. gunna go hard for a few more weeks, take a deload, and then im gunna start to get into gear and get ready for a uspf meet in october

[Coke]

Looks good overall, like those squats.

[Keaffer14]

ME Bench
Close grip bench (thumbs from smooth)
barx10x2 sets
95x5x2 sets
135x3x2 sets
185x1
205x1
225x3
245x3 PR
255x1
265x1 PR with closegrip, and better than any raw bench ive done, felt like i had 20 lbs left or so
3 board 185x12

jm press 95 lbs 3x10

CSR 2 plates 3x10

shrugs 55 lb DB's 3x12

[Coke]

Way to elevate your close grip benching.

[JRider23]

wow man, hell of a job on CGBP. You've been killing it lately

[Keaffer14]

thanks a lot guys! just trying to make the gains while i can, and to keep my body healthy

[Keaffer14]

DE SQ/DL

pulldowns to belly 3x15
GHR 3x10

rack pulls, pin 2 (bar at mid shin)
225x3
315x3
405x3
455x3
495x3 PR

speed squats, no box
185x3x2 sets, no belt
205x3x2 sets
225x3x2 sets

GHR 3x10

GHR abs 3x12 w/ 10lbs plate behind head

100 yard sled pulls forwardsx2
100 yards sled pulls backwardsx2

good day today, the rack pulls were a big PR for me. went in feeling a little sore still, but i got loose and felt fine. have 2 more weeks of solid raw training, then ill be taking a week off, and then getting back into gear

[Keaffer14]

ME SQ/DL
box squat, belt only
barx8x2 sets
bar+2 sets chainsx5
bar+3 sets chainsx5
95+3 sets chainsx3
135+chainsx2
185+chainsx2
225+chainsx2
275+chainsx2
305+chainsx2 PR
325+chainsx1 PR

GM's 135 3x10

GHR 4x12

hangins leg raises 4x15

4x40 yrd sled pushes, 4x50 yrd sled pulls

really good day, chains added 120 lbs at top, and were completely off ground at top, so they were shaky. beat my tdouble and single bar weight from last week, and added 40 lbs in chains.

[Coke]

On a roll, especially with the major movements, looking great.

[JRider23]

**** man, no slowing down. keep it up

[Keaffer14]

thanks guys!

ME bench day

came in today feeling crappy, went to an amusement park yesterday, barely got anything to eat and walked around sweating for the entire day, so i was pretty tired and dehydrated. shoulda listened to my body and backed off

3 board
worked up to 305x1
315xfail, barely moved it haha

floor press w/ chains
3 sets chainsx10
4 setsx10x2 sets
5 setsx10x2 sets

pull ups BWx10x5 sets

face pulls 3x12

side raises 2x15

[Coke]

shoulda listened to my body and backed off

No, you got the right mindset for this game dude, went at it hard no matter what, props.

[Keaffer14]

DE Bench
warm ups
135+1 set chainsx3x9 sets

1 arm DB press on stability ball 45 4x12

db rows 60 lbs 4x12 each arm

band pull aparts 4x15

blast strap push upsx30,15

shrugs 3x12

[Keaffer14]

ME SQ/DL
free squats, belt only
barx10x2 sets
135x3x2 sets
195x3
235x3
285x3
325x3
345x3 PR (best before was 335x1 with knee wraps)

GM's 135 3x10

sled pulls 2x100 yards forwards, 2x100 yards backwards

side bends 50 lbs 2x15 each side

[Coke]

Nice job for both days, solid new PR with the squats.

[Keaffer14]

Thanks Coke!
ME Bench
Medium Grip Bench
warm ups
barx10x2 sets
95x5x2 sets
135x3x2 sets
185x3x2 sets
225x3
245x3 PR (was pretty easy, didnt wanna miss though)

JM Press 115 4x10

Pull ups BWx4x10

flies 3x15

db powercleans 20 lbs db's 3x12

[Coke]

Solid benching and all bro.

[Keaffer14]

DE SQ/DL
low box squats, belt only
barx10x2 sets
135x2x2 sets
225x2x6 sets
255x2x2 sets

raw conventional deadlifts
135x3
225x3
315x1
365x1
405x10 w/ belt, PR

leg extentions ss. with standing abs 4x12 each

foam roller sit ups 2x12

tire flips 4x12 flips

[Coke]

Session is super, those heavy deads with reps are no joke.

[JRider23]

dam man, great job on deads

[Keaffer14]

thanks a lot guys

first day back from vacation in canada, had a great time, didnt lift at all, feel a lot better now. lost a few pounds due to eating like a normal person lol, but almost all back.

Accessory Day

DB Flys 20 lbs 3x12

DB Press 40 lbs 3x12

Side raises 10 lbs 3x12

rear delts 10 lbs 3x12

tricep extensions 20 lbs 2x12

easy day, just got some blood flowing, gunna be working up to a max triple tomorrow raw squatting

[Coke]

Way to be doing it, getting back in the groove dude...glad you had a great time in Canada.

[Keaffer14]

thanks Coke!

Squat Day
warm ups
barx8x3 sets
135x3x2 sets
185x1
225x1
275x1
315x5-add belt, PR
355x3 PR

Reverse Hyper 3x12 light
GHR BW 3x12
side bends 3x15
standing abs 3x15

[Coke]

Major props on the new squats PRs.

[Keaffer14]

thanks coke

Bench Day
warm ups
worked up to 225x5 pr
then to 255x3 pr

db extensions 3x12
db flys 2x15
pushups 50 pushups in 45 seconds
curls 3x12

[Keaffer14]

Deadlift Day

agile 8
warm ups
worked up to 405x5
then 465x3 PR
475x2 PR barely missed second, was tired out from first few sets

GHR 4x12
GHR abs 10 lbs 4x12
pulldowns 4x12

[muscle_g]

Looking very strong, espcially those deadlifts!!

[Coke]

Doing great all around man, nice flow going with the efforts.

[Keaffer14]

Thanks guys!
ok so i just got finished with my orientation and moving into college. Ive lost a few pounds from not eating as much as usual and walking around. Got my first lift in yesterday, did my squat day, here it is.

Squat Day
warm ups
worked up to 395x1 with just a belt, PR

Standing abs 4x15

just took it easy with accessories, was still tired and everything, and my mind just wasnt in it.

[Keaffer14]

Heres the last 2 days workouts

Bench Day
warm ups
worked up to 265x1, wasnt a grinder but didnt have great spotters so i called it

Chins BW 4x10
db extensions 4x12
curls ss. with db flies 3x12/3x15

Deadlift Day
warm ups
worked up to 500x1 PR first 500 DL raw

standing abs 4x12
GHR 4x10

[Coke]

Keep up with the sessions as best as you can while in school this season bro.

[Keaffer14]

Ok, so my next meet is November 7th and will be the USPF New England Regionals. For this upcoming cycle, I will be having Brian Carroll setting up all of my training for me, when to be in gear, when to not be, when to deload..everything. Just wanted to say that so far he has already been a great help, and it seems that he has a great plan set up for me to have a good meet.