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Keller Cox

@kellercox_

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isu grad student | public policy
powerlifting: @swol.ecox

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bout sums it up by @kellercox_

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2 months ago

safe travels taken in Shawnee National Forest — Garden of the Gods by @kellercox_

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7 months ago

📍chi by @kellercox_

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7 months ago

chicago 🔒

S: 601
B: 353
D: 590, 628x

Total: 1544
Dots: 453

🥇90kg junior, 🥇90kg open, 6th men’s overall

locked up the junior raw nats qual. would have hit the open had i hit the 628 deadlift, still super excited to pull up to chicago and compete with some teammates on the national level. i’m absolutely stoked to have a 600 squat under my belt. ready to get back in the lab and bring a 9/9 meet to the national stage in june.

wouldn’t have done it without many of you 🫶🏻

@hotrainingsystems
@isuweightclub
@ironheavengym
@2muchmingus
@cruz_shootss by @kellercox_

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8 months ago

blingin’ in the new year by @kellercox_

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10 months ago

browsing the entire homer’s vinyl collection knowing damn well i can only justify buying one record 🥀 by @kellercox_

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a year ago

🔁🔁🔁 by @kellercox_

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a year ago

usapl raw nationals ‘25

562 (+11)
331 (-11)
601 (+22)

1494 (+39)
440 dots (+10)

cool meet. spent a lot of time and effort to make it to this point. ready to do it all over again but with a much better performance next time around.

i owe my life to @hotrainingsystems

✌️ by @kellercox_

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a year ago

ATL bound.

collegiate nationals recap:

squat (2/3): 534 (-17PR), 556x
bench (3/3): 341 (+5 PR, USAPL NE 90kg Teen 3 State Record lol)
deadlift (3/3): 562 (qualified me for Raw Nationals), 578 (+37 PR, +55 meet PR)

1455lb total (+45 PR)
430 dots (+15 PR)
33rd/59 @ 19yo

had a rough outing on squat due to a significant pop in my hip flexor that i suffered on my 501 opener. this resulted in only some tightness but my body struggled to bounce back with energy after, resulting in missing my 3rd and gravely missing the planned 573. definitely a hit to the ego, considering i have never missed a squat in my 2+ years of powerlifting. this also made the case for qualifying for raw nationals more dire for the rest of the meet. 5 days out we made an adjustment for a higher touching point on bench. after missing a tied pr a week out, joey and i came to terms with the fact that my tech had grown unsustainable, and we decided to opt for a lower touching point allowing for less ROM and a more comfortable upper arm angle. our gamble of changing tech 5 days out worked resulting in a 5 pound PR and a state record. going into deadlifts we made the decision to hit the cnats total on my second attempt to negate fatigue and allow my self a retake if the first attempt to hit the total missed. the plan worked wonderfully, the pull for the total went up easy and allowed for another 7.5kg jump for my 3rd. having only pulling sumo for 7 weeks, after another gamble from joey and i, this was an incredibly fulfilling fight back to hit our goal.

thank you to my parents, @hoey_jo67 , @isuweightclub , @ironheavengym , and everyone else that helped me out through this prep to attain a goal that was simply a dream a year ago. 🫶🏻🫶🏻🫶🏻 by @kellercox_

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2 years ago

🎟️🥊.

Squat (3/3): 551
Bench (3/3): 336
Deadlift (2/3): 523, 551x

Total: 1410 @ 197
Dots: 415

1st/2 in 90kg 18-19yo
5th/9 in 90kg open

pulled for the collegiate nationals total, missed the pull for the raw nationals total. stepping on the platform next in oklahoma city to represent @isuweightclub , where i’ll for sure punch my ticket to raw nationals in atlanta. glad to have got the cnats total which was the most important thing coming into this meet, mr. ho and i will come back way better come april.

i’ll let @hotrainingsystems break down what was good and what was bad lol.

too many people to thank individually before this gets stupid long. y’all know who you are. i appreciate all of you 🫶🏻.

aura muse: @logan.hong by @kellercox_

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2 years ago

proof i don’t just powerlift by @kellercox_

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2 years ago

🧍🏼‍♂️.

squat:
446 ⚪️⚪️⚪️
479 ⚪️⚪️⚪️
518 ⚪️⚪️⚪️ (13lb pr)

squat was incredibly finicky heading into this meet. hit a difficult 505 pr 2 weeks out and barely put up 486 1 week out. game plan was to take 513 if everything was going perfect. there was honestly no indication outside of attempts 1 and 2 that 518 was there, but now after 3 straight meets we know that squat tends to be there meet day.

bench:
281 ⚪️⚪️⚪️
297 ⚪️⚪️⚪️
314 ⚪️⚪️⚪️ (8lb pr)

after a rough bench outing at bar wars in april, i made a set goal to put up 314 here. had to re-lock in my bench tech and make it mindless. this went up way faster than both joey and i expected, and im happy to see that there’s a lot of room to grow on bench.

deadlift:
446 ⚪️⚪️⚪️
485 ⚪️⚪️⚪️
523 ⚪️⚪️⚪️ (15lb pr)

made the switch to conventional back in january and haven’t looked back. heading into prep my stiff bar pr was 447, so it really has been mind blowing to see it come this far in such a short amount of time. again, the game plan for deads was to take 518 on the perfect day, but joey made the right call after 485 and had me chip it.

recap:
played the weight watching game a little too cautious and weighed in 3.4 under at 194.6 (pays of later), rather than the 196-197 i had been and would’ve allowed me to break 390 dots we had game planned for. could not have asked for a better meet today. not only did everything go according to plan, but we went above and beyond what we had anticipated on two lifts. @hoey_jo67 you are a goddamn mastermind and we will continue to keep cooking. ended the day with a 1355 total at 194.6bw, making a 401.7 dots (the payoff), my first 9/9 & 27/27 meet, and my first drug test! this total also qualified me for teen nationals with another year of eligibility, but in all honesty joey and i have our eyes set on the qualifying total for collegiate team nationals, which we should get to in no time. thank yall for the support 🫶🏻

1355 total
401.7 dots by @kellercox_

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2 years ago