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Keller Cox

@swol.ecox

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90kg 21
601/375/601

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August Highlights!

@corbin.83kg (82.5kg) 200kg / 441lbs x 3 PR

@gingy.liftz (59kg) 185kg / 405lbs x 3 PR

@bran.dont.lift (90kg) 145kg / 319lbs x 1 PR

@robertsaking (82.5kg) 180kg / 391lbs x 3 Matched PR

@steven._chi (67.5kg) 160kg / 352lbs x 3 PR

@little_kaito_lifts_ (82.5kg) 195kg / 430lbs x 3 PR

@swol.ecox (90kg) 232.5kg / 513lbs x 4 PR

@moore_lifts110kg (110kg) 220kg / 485lbs x 2 PR

@corbin.83kg (82.5kg) 200kg / 441lbs x 3 PR

My first block with Corbin and immediately noticed there were some lockout/positioning issues. We narrowed the stance and leaned towards a less dynamic wedge, which allowed for a stronger,more consistent lockout. Once we get more practice with this positioning, I can only see his deadlift becoming stronger and more efficient.

@gingy.liftz (59kg) 185kg / 405lbs x 3 PR

First block with Kyler, and mid-block we decided to switch back from flats to heels to control our COM more efficiently. While this wasn’t the cleanest set since we made the switch mid-block, I believe this will be better long-term, as it has also allowed us to hit depth more convincingly as a byproduct.

@bran.dont.lift (90kg) 145kg / 319lbs x 1 PR

An ATPR bench PR for Bchoy with some room for next block. Really played with his programming this macro. Decided to mainly push intensity with top sets on each day, while keeping his backdown work either very submax or utilizing things like board press to get extra volume in without adding as much fatigue.

@robertsaking (82.5kg) 180kg / 391lbs x 3 Matched PR

First block back post-meet, and while this isn’t a PR, I just want to highlight the speed and movement quality of this set. Really started playing to Robert’s strengths, and to get the right torso angle while not losing our brace in the hole, we brought his stance in with a more forward-facing toe angle. This has done wonders for keeping his torso position rigid throughout the squat while also making the squat feel a lot more natural.

@steven._chi (67.5kg) 160kg / 352lbs x 3 PR

After months of being in rehab blocks, Steven has finally come out of them stronger. We took our time working in different planes of movement, correcting our squat/deadlift technique a

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July Highlights!

A little late on this one lol. Busy month but I’m glad I can get this out every month and showcase the homeboys

@undergroundpowerlifting (90kg) 250kg / 551lbs x 1 PR

Multiple reasons as to why this meet would have gone horrible. Having a wedding 6 weeks out, getting the flu 4 weeks out, and having 0 momentum going into our last peaking block, we made adjustments to get the intensity stimulus needed to peak as best we can this meet and Andie executed going 9/9 on an RPE 8 day. There’s a charm to working with older guys who’ve been in the game for a minute.

@fryryce_ (100kg) 225kg / 496lbs x 1 PR

Sick way the end the macro, Ryan’s outside workloads picked up like crazy and he was getting adversity maxxed. Told him after this macro, we can adjust freq/split to accommodate all of this but he had to get through this and PR or else it wouldn’t be worth. Glad he locked in and push for this PR, proud of him

@little_kaito_lifts_ (82.5kg) 180kg / 396lbs 3x4 Volume PR

Told Kaito that if he wanted to really push his numbers, he would have to literally embody delay gratification for 1 macro. Took some time to really push straight sets and build our movement proficiency and it really paid off. This is 92.5% of his 1RM for a 3x4. Need a lot of trust from your clients to do things like this but glad we’re seeing hints of light from this building macro.

@robertsaking (82.5kg) 232.5kg / 513lbs x 1 Match PR

After a lot of back and forth if we even wanted to do this meet, I told Robert at the end of the day we do this sport to have fun. While it was by no means a perfect prep at all, I’m glad Robert can come in and hit his previous 1RMs at a much lower RPE. Shows that we have lot more there and I’m hype to see it

@steven._chi (67.5kg) 85kg / 187lbs x 3 PR

A hype 20lbs triples PR for Steven. Needed a win since we’ve been dealing with a lot of lower body injuries recently. Now that we’ve been rehabbing well, I’m really excited to see Steven’s training flourish soon especially since he’s been very level headed and communicative throughout this whole process

@swol.ecox (90kg) 220kg / 485lbs 3x4 Volume PR

Keller talked to me after Raw Nats and stated tha

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ATPR. Failed this at my last meet and now its flying in prep. Squats are dialed. 280+ come Nats. #PR #animalpakambassador #animalpak #agtg✝️

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April Highlights!

@jongreene2021 (100kg) 242.5kg / 535lbs x 3 PR

For having to repeat W3 and extend the block due to a work trip, this was huge. Bringing back the heels and narrowing the stance has made Jon’s squat more natural and efficient.

@jklifts147 (110kg) 272.5kg / 601lbs x 1 PR

Finally broke into the 6’s for squat and to do it in comp makes it that much better. Can easily see him being a mid 6 squatter in a couple months

@little_kaito_lifts_ (82.5kg) 192.5kg / 424lbs x 4 PR

Been working on movement quality with Kaito’s deadlift and it’s definitely working. Being able to hit rep PR’s with little break in tech in between reps is sick. Sad grip fell through on the last rep

@sophs.strength (65kg) 87.5kg / 193lbs x 1 PR

Insanely easy PR for Sophia. Wanted to push for 198 but took what was certain. Glad we were able to break the in comp bench plateau. 200 soon!

@robertsaking (82.5kg) 135kg / 297lbs x 3 PR

Great PR on a 3wk block too. After fully committing to the sink tech, we know bro is 100% a sinker. We will work on the pauses!

@steven._chi (67.5kg) 215kg / 474lbs x 1 PR

6 week turn around for Steven and he put up a 12.5kg meet PR. Best thing that could happen at his first nats.

@swol.ecox (90kg) 252.5kg / 556lbs x 2 PR

Easy pr on a 3 wk block. Hyped for Jr Nats

@roman_.rosas (75kg) 145kg / 319lbs x 1 PR

5kg PR after running the same thing over and over. I really see a yellow added soon.

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Henry Hitch-ings strikes again!

485 Squat 2x1
315 Bench 2x1
501 Deadlift for one single
286 x 3 Close Grip PR is here as well

It’s ok because my comp standard is 9/9 ⚪️⚪️⚪️(💪). I had some previous PRs get hit twice in one session this month - so I know my ceiling can be pushed higher now… @bradygordon_ let’s work 🐺

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March Highlights!

@swol.ecox (90kg) 563 x 3 PR

Bumped the intensity on his secondary day by moving from a 3x4 to an ascending 3x2 and we’re finally seeing deads trend up. That + a less aggressive wedge has made a big difference

@undergroundpowerlifting (90kg) 496 x 3 PR

Being a not so leveraged deadlifter, rep PR’s on deads are typically harder for Andie. So hitting this set with minimal drop in speed between reps shows how much more efficient his pull is getting

@jklifts147 (110kg) 585 x 1 PR

Last heavy single before CNats and home boy smoked it. Excited to show his actual top end this weekend

@bran.dont.lift (82.5kg) 505 x 1 PR

Last minute military mock meet and Bchoy was able to hit an ATPR on squat. Found out 2.5 weeks out so we had to pivot the program and had to get very creative with the peak

@moore_lifts110kg (100kg) 430 x 3 PR

Higher intensity tempos on the secondary day have been pushing Jake’s squat really well. He’s been way more consistent with his brace and positioning through reps, and it’s clearly paying off

@builtxbigrik (65kg) 292 x 3 PR

First block with Erika and we were able to edge out a rep PR on squat. I foresee her becoming a mid/high 3 squatter pretty soon

@roman_.rosas (74kg) 308 x 1 PR

Completely overhauled Roman’s bench program to lean into trends, even if it looks a little crazy on paper. His bench programming is what I would program a heavy weight bencher as a 74 but it works!

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Another meet recap. Shoutout @sam.dr8ke for the filming and editing. All creds go to him.

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First PRs of my 20s

Squat 585 (8lb pr)
Bench 347 (5 lb pr)
Deadlift 606 (5 lb pr)
Total 1538 (18lb pr) @isuweightclub 120kg record

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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

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HOTZ Q4 Rewind

Got busy but finally had the time to recap November-December. Here’s some appreciation towards all their work

Graphics —> @nickphix

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Little physique update:
Went up a weight class to 90kg, still gaining weight.
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Current wake-up: 190-192lbs
Goal: 195-197lbs
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@swol.ecox I’m not as strong, but I’ll work on out posing you😈
@brady_gordo will make me strong af though, watch out😨
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#physique #update #posing #powerlifting

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