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Thread: Lee Keaffers Training for USPF New England Regionals

  1. #1
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    Lee Keaffers Training for USPF New England Regionals

    Ok, so I've decided I need to make a new log for this training cycle. First off I'd like to state that I want to dedicate this to one of my best friends, training partners, mentor, and overal great person, Ryan Moore. He is the reason I started powerlifting in the first place. Ryan passed away on Wednsday morning, and I will do everything I can to keep his memory alive through lifting or any means. I love you Ryan.

    For this training cycle, I will be being trained by Pro powerlifter Brian Carroll of elitefts. I would like to thank him for setting up all of my training.

    Here is the first workout of the cycle

    Thursday, 9/2/2010
    Squat Day
    warm ups
    barx10x2 sets
    135x3x2 sets
    225x2
    275x2
    add knee wraps
    315x2
    365x2
    385x2
    405x2 PR, probably could have gone up 20 lbs, but wanna leave some in the tank

    Beltless, close stance ATG squats
    225 3x10
    Back Raises
    BW 3x12

  2. #2
    WBB Team Captain Coke's Avatar
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    Glad to see you carry the torch and move on with your goals man, good luck!!

  3. #3
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    Lee, I am Ryan's brother. I had a hand in getting Ryan started in powerlifting. In the good old days I had some decent lifts (975, 555, 775) natural with single ply old style lifting suits. I study body mechanics and can break down a lift to make it much more efficient. Please feel free to email me at getittothetape@yahoo.com if you need any tips or training ideas. I am confident I can help you excel at Ryan's chosen sport.

    Thank you for keeping Ryan's torch burning.

    Bob Moore

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    wow, it is such a surprise but also great to hear from you, someone so close to Ryan. I won't ever let his memory die, and I know our close friend Joe Cassaro won't either. Thank you for the offer of advice, I will definitely let you know if I have any questions..I hope I will see you tomorrow at the services

    Bench Day
    warm ups
    barx10x2 sets
    95x3x2
    135x3
    185x2
    225x2
    245x2
    250x2-wasn't too hard, but had to train alone so I didn't have any spots or lift offs

    incline bench-95x10, 135x10x2 sets

    pushdowns ss. with hammer curls- 3x12/3x10

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    still was pretty sore from squat day, especially my groin and glutes..also the services were yesterday, so to say there was a lot on my mind would be an understatement lol. but still went in and got the work i needed to in

    Deadlift Day
    warm ups, lots of foam rolling
    135x5x2 sets
    225x2
    315x2
    405x2
    425x2-shut it down here, was easy (as it should be) but my groin was sooo tight, and i didnt want to hurt myself

    barbell shrugs-135 2x12, 225x12
    fatbar pulldowns-125 lbs 3x12
    standing abs-green band 3x15

  6. #6
    WBB Team Captain Coke's Avatar
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    Looking nice overall bro, especially with the major movements.

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    thanks a lot man

    Squat Day
    warm ups
    barx10x2 sets
    135x3x2 sets
    225x3
    275x3
    315x1
    add knee wraps/belt
    365x3
    385x3
    405x3-PR, easier than the double with 405 last week, and deeper

    close stance, beltless ATG squats
    135 3x10-went light here

    wide stance GM's 135 3x10
    reverse hyper 3x12 really light

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    Here's the last couple days

    Saturday, sept 11th
    Bench Day
    warm ups
    barx10x2
    95x3x2 set
    135x3
    185x3
    225x3
    250x3

    Incline Bench 135 3x10
    pushdowns ss. with hammer curls 3x12 each

    Sunday sept 12th
    Deadlift Day
    warm ups
    135x5x2 sets
    225x3
    315x3
    405x3-add belt
    460x3 PR, left some in the tank

    DB Shrugs 75's 3x12
    Pull ups BW 4x12
    Roman chair sit ups 10 lbs plate behind head 3x12

  9. #9
    WBB Team Captain Coke's Avatar
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    Super new squats and deads PRs guy.

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    Thanks man

    Accessory Day
    db flies 20 lbs 3x12

    db extensions 25 lbs 312

    db press 40 lbs 3x12

    db curls 3x12

    rear delts 4x12

    kept everything light and easy today, and will be this whole week as its a deload week. gunna be hitting it hard sunday, and getting into gear to get ready for the meet. im excited for putting up some big weight

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    deload bench day
    warm ups
    barx10x2 sets
    95x3
    135x3x3 sets-working on new set up, felt really good..but then again thats no weight haha

    db inclines 40 lbs 3x12
    curls 3x12

    just light bloodm flow stuff, gettin into gear tomorrow for deadlifts

  12. #12
    WBB Team Captain Coke's Avatar
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    Way to wind down with the deloading this week, no doubt the intensity is starting to build up.

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    thanks man, really appreciate the support

    Deadlift Day
    warm ups
    135x3x2 sets
    225x2
    315x2
    405x1-add belt
    425x2-add suit bottoms
    455x2
    4752
    485x2 PR, was still pretty smooth and easy

    4" block pulls, belt only
    315x3
    405x3
    435 (80%)x3

    DB shrugs 55 lbs 3x12
    GHR sit ups 3x12
    Pull ups BW 3x12

    first day off the deload, feel really good. probably only get 5-10 lbs if that out of suit bottoms for deadlifts, get like 40-50 out of straps haha, so my deadlift feels good right now
    Last edited by Keaffer14; 09-19-2010 at 02:44 PM.

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    Accessory/recovery day

    db flies 15 lbs 3x12
    db press 45 lbs 3x12
    db curls 30 lbs 3x12
    tate presses 30 lbs 3x12
    rear delts 10 lbs 3x12

    light day, just getting the blood flowing. squatting in suit bottoms tomorrow, hopefully going to handle something into the 5's

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    Thursday Sept 23
    Squat Day-6 weeks out from meet
    lacrosse ball roll on hips
    dynamic warm up
    barx10x2 sets
    135x3x2 sets
    225x2
    275x2
    315x1
    add single ply legless briefs
    365x2
    add titan super centurion, straps down
    405x2-high
    455x2-little closer
    485x2-at parallel-add loose knee wraps
    515x2-like 2" below parallel, PR these flew up, had 20-30 more lbs

    leg press 3 pps 3x12
    SSB GM's 95 lbs 3x12
    reverse hyper 3x12 light

  16. #16
    WBB Team Captain Coke's Avatar
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    Big day with those squats Lee, doing great!!

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    thanks a lot coke!

    Saturday sept 25 2010
    Bench Day
    warm ups
    barx10x2 sets
    95x3x2 sets
    135x3x2 sets
    185x2
    225x2
    add 3 board
    255x2
    275x2
    285x3-PR was easy again

    incline bench 135 3x10
    pushdowns ss. with hammer curls 3x12 each

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    Deadlift Day
    warm ups
    135x5x2 sets
    225x2
    315x2
    405x1
    add suit, straps up
    455x1
    500x1-was real easy, just wasnt feeling it today, body was still beat up from squats

    block pulls, raw
    315x2
    405x2
    455x2
    490x2 (90 %)

    shrugs 50s 3x12
    band abs 4x15
    pull downs 3x12

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    assistance/recovery day

    db flies 3x12
    db press 3x12
    db extensions 3x12
    db curls 3x12
    side rasies 3x12
    external rotations 3x12

    kept everything real light, just got the blood flowing. squat day tomorrow, hoping to work up into the mid-upper 500s in full gear

  20. #20
    WBB Team Captain Coke's Avatar
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    Carry on with it bro, looking very good.

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    September 30, 2010
    Squat Day
    warm ups
    barx10x2 sets
    135x3x2
    225x3
    275x2
    315x1
    add briefs
    365x1
    add suit bottoms
    405x2
    455x2
    add staps
    500x2
    535x2-add knee wraps, PR
    550x2-PR
    500x2-worked on getting depth here, sunk both of them

    leg press 3x12
    reverse hyper 3x12

  22. #22
    WBB Team Captain Coke's Avatar
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    Wow man, impressive new PRs.

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    thanks a lot coke

    bench day
    warm ups, lots of them
    worked up to 345x2 to a 1 board, felt pretty good..first rep i misgrooved and was ugly, but the second one came up pretty nicely. this was a PR

    went to the boston seminar with matt rhodes and vinceny dizenzo, this was really good and so informative. vinnie helped me a ton on bench, with the shirt and everything, and i was really really grateful to be able to work with him at all.

    have a down week this week, only form work and stuff, then back to hitting it hard next week in full gear

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    deload week this week, so nothing special going on

    recovery day
    db flies 3x12
    db extensions 3x12
    db prss 3x12
    curls 3x12
    rear delts 3x12

    squar day
    warm ups
    barx10x2
    135x3x2 serts
    225x3x2 sets

    leg press 3x12 light
    reverse hyper 2x12 light

  25. #25
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    Bench Deload Day
    warm up
    barx10x2 sets
    95x3x2
    135x3x2 sets paused

    db press 45 lbs 3x12
    pushdowns 3x12

    Deadlift Day
    warm ups
    135x5
    225x3
    315x1
    add suit, straps up
    315x1
    405x1
    455x1
    505x1

    DB Shrugs 3x12
    pull ups 4x12
    green band standing abs 4x15

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