Hey all. Name's Keenan. I'm an 18 year old, 308 Canadian powerlifter.
Best contest numbers are 660/365/490. I've hit 665 squat in the gym, and 515 dead recently. Squat was done in single ply Metal Viking V-Stance. Bench was in a single ply Rage-X. Deadlift was raw.
I'm 282lbs right now.
-SSA Meet on August 2nd - 700/380/525
-IPF Meet in September raw - 520/260/540
-cut down to 242
Alright, let's get on with it!
Reverse Band Deads (black band) - 45x5, 135x5, 225x5, 315x3, 405x1, 495x1
*bar had absolutely no knurling at ALL. Switched bars*
Chain Suspended Squats (solar plexus) - 45x5, 135x5, 225x5, 315x5, 405x3, 495x3
Sumo Pullthroughs - 3xblackx12
Seated Ab Machine - 3x260x5
Side Bends - 3x115x8
-bands were stuck through the pins which were set around neck height
-band was fully deloaded at the top of my knees
-I can REALLY see how these would teach you how to grind. I pulled the last lift for so long before I was able to lock it out
-squats weren't very tough, but I've been doing a lot of ehavy work lately, so decided to cut it there
I need 3 more posts to put vids from today's workout
ugh it's still not working. I'll post them later
Bench - 45x6, 45x8, 95x5, 135x5, 185x3, 225x1, 260xmiss
Rage-X On - 275x3 (all touched), 315xmiss (completely flattened out and dumped the bar at the bottom), 315x3 (no touch; kast rep was close), 345x2 (no touch; last rep was close - I didn't try 3rd)
3 Board - 245x3, 265x3, 275x2 (missed 3rd)
4 Board - 275x3, 290x5
Rack Lockout - 225x5, 275x5, 315x5 (miss 6)
Dumbell Rows - 110x5, 130x3, 150x3
Pullaparts - minix20, minix50
-trained with Shooter today
-I was handling in the range I need to be workin in on shirted bench, now I need to start touching more
-none of the shirted pressing was particularly hard, but the heavier sets were very tough to touch; I had the shirt jacked a bit too much
-I didn't realize I brought my camera until I was putting my shirt back in my bag lol
that's a ****load of pressing man. Nice work, look forward to watching ya get strong.
Cheers bigmoney. Normally I train on my own at a commercial style gym. Today I took a little drive to train in a friend's basement, so I figured I'd get in some extra work while I've got the spotter
p.s. squatting with bands, doing anything over 5 plates per side, boards, and goodmornigns all get very fun looks at the fitness-style gym
Deck of Cards Interval - 34 cards
did band overheads with the minis, saxon side bends with the med ball, punch bag rows, and jumps.
Diet has been damn good this week, so we'll see in a couple days if I've actually lost anything haha
Box Squat (14") - 45x5, 45x5
+small bands - 45x2
small & large bands - 45x1 (as soon as I lifted this out of the rack, the bands ripped me back, I fell onto the box; they were too far backward from the pins)
Metal Viking on (straps down) - 135x2, 225x2, 315x2, 315x2
Rid of Box (free squats w/ suit bottoms on, and small/large bands) - 315x2, 315x2, 315x2
Speed Sumos in suit bottoms - 135x3, 225x1, 315x1, 315x1, 315x1
-took me a long time to find a decent setup for the bands that I could actually walk out with
-this was a tonne of band tension (well, for me atleast haha)
-I'm going to do the Circa-Max phase in the EFS manual, but with no box
-I didn't like pulling in the suit. I'm going to do this meet raw since I'm only 4 weeks out, then start learning to pull in a suit
Hey nice to see you on here bro, you post over at fortified too eh?
Anyways best of luck with your goals.
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Great squatting the other day. Good luck with that circa max cycle...should be hell on earth
Thanks guys .
Sidior - I am on FI aswell. One of my main forums just closed down the other day, so I need a new home
Money - I've done it once before, but I was weaker then I am now, and I used more band tension, and more bar weight, with no breifs/suit (aka. way too ****ing much)
Cardio tonight, benching tomorow, very light cardio Sunday, then I'm going to attempt the heaviest lift I've ever done on Monday (reverse band squats w/ suit and wraps)
Bench - 45x8, 95x8, 135x5, 185x3, 235x2, 235x2, 235x2, 245x1
Seated BB OHP - 45x8, 5x135x5
2 Board - 215x5, 225x5, 225x5
Seated 1 Arm Machine Row - 45x5, 90x5, 5x135x5
-solid workout. Everything is up from last week
-all bench reps went up smooth, except for the 2nd 235 set; I was set up so I hit the pins on the way up on both reps
looking good in here dude. what part of canada are you from?
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"F—k you and the Prowler you rode in on"
Hey bro. I'm in Sarnia ON. Where are you?
Squat - 45x5, 135x5, 225x3
Reverse Band Squats (super-minis wrapped over top of rack) - 225x3, 315x3, 405x3
Suit on (straps down, no wraps) - 495x3, 545x1, 585x1
Straps up (no wraps) - 635x1
Straps up (wraps on) - 675x1, 725x1, 765xmiss
Defecit Sumo Deadlifts (bar loaded w/ 25's) - 95x5, 145x5, 195x5, 245x5, 295x5, 345x5
Seated Ab Machine - 265x5, 265x5, 265x5, 210x8, 210x8
-sick workout. Before this 700 was the most weight I'd handled, so this was good for confidence
-stupid ****ing side spotter started pulling up on the decent on my 765 set, so I had to have them pull me up. Didn't even feel too tough; I wish I got the chance to actually squat it
Sarnia! **** dude, i'm in Toronto haha. Did you lift at the Golden Triangle Open in st.catherines? I went down there to lift with Rusty (from this board) and a couple others came down to watch (keith and world). Where do you train?
Hey bro. I haven't comepted in St.Catherines, but I might have helped out at that meet.... when was it? I helped someone named Shawn Brown at a meet in St.Kits in the winter. I actually go to school in Welland; we'll have to get a workout in when I go back up.
CPO Nationals was in Mississauga in May; I lifted there.
I train at Ironworks. They moved locations recently, and the environment has turned for semi-hardcore, to lame as ****. Still gets the job done though
Yeah it was back on May 4th. Do you go to brock or somewhere else? I have been wanting to take the trip to ironworks. I heard a couple big names used to train there. I'm not sure if you know Clint Harwood? He has a garage gym in the east end of toronto called The Anvil. I've been meaning to get over there for a while now. When are you back in welland?
Yeah I know Clint (he hit Canada's first 800lb bench at my last meet), I've actually been meaning to get up to train with him, but I've also gotta get down to Detroit Barbell again, and I'm competeing in New York in a month... it gets expensive on a student's budget hahaha
I got to school at Niagara College.
I doubt any big names train there tbh. We had some good bodybuilders before the move, and there's a guy who used to be a pro MMA fighter (great guy too), but no powerlifters other then myself.
If you want to come down let me know and we'll get a training session in. I'm not training the week before August 2nd (deload for meet), but any other time just give me a shout.
HUGE squat man, wow. Those super minis must give, what, 20 pounds or so off the bottom?
I was actually planning on lifting at the SSA meet in newyork. Is that the same one? I think Dave (sidior) from this site is going down too. Anyways man, we'll have to get in a session sometime for sure.
Money - thanks bro. The bands help a bit more then that though haha. It'll pull the bar out of the racks if it's empty, so it's more then 45
Detard - lmao yeah man. You ever been to the Asylum before? Best meets ever