Team Keough LLC

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Team Keough LLC Team Keough provides comprehensive coaching options for powerlifting, nutrition coaching, and health

09/30/2026

Plot twist, my low back's so jacked up that I don't actually have any PPT left in me.

www.jointeamkeough.com

09/27/2026

Every year, our competition schedule seems to ramp up during this time...and this year is no different!

Plenty of serious competitions with a lot at stake await us in October and November. I'm still working on my December-February calendar, with lifters planning on signing up for future winter comps.

Pressure, truly, is a privilege.

I have lifters vying for prize money, national records, all-time rankings spots, and a couple that will probably retire if they have a bad meet 😅 that s**t is always STRESSFUL. On top of that, I need to figure out how to take three deadlift attempts without blowing something out (again)

But if you want a stress-free time, whether as a coach or as a lifter, keep everyone out of competition, don't worry about getting better, and just take training nice and easy.

I'm proud to say we're crossing 600 lifetime powerlifting competition entries this year. If I live to see my mid-40s, you better believe I'll crack 1k 🫡

www.jointeamkeough.com

09/25/2026

2026 versus 2020, a rep-by-rep comparison.

325x10 on the bar in both instances. Back in 2020, I was still pulling ~646 conventional. Around this timeframe, I pulled 551x8 sumo. So, not all-time peak strength, but still pretty strong.

Nowadays, I'm old, and my back doesn't like regular compression--but bar-speed comparisons like this tell me my strength is returning to form!

I'm close 🤏 to old standards--not quite there, but not far off.

My goal isn't to get back to past form; it's just to get back to good health, and to do the best with what I've still got. Less than six months ago, I barely had the strength to drive myself to the ER. I had three general surgeries in 5 months. 9 weeks of IV antibiotics. All things considered, we're doing some pretty good work here.

www.jointeamkeough.com ➡️ for coaching inquiries

09/22/2026

Want to go from benching once a week to twice a week?

Three strategies at Team Keough LLC that work great (for us).

Everyone knows I'm not a big fan of going from 1x to 4x weekly training. Some genetically superior athletes will survive the transition, but it's a high risk strategy.

We prefer to turn the dial slowly on training frequency.

When bumping up, we typically either add:

1. Submax work. Tempo lifts, long pauses, difficult specialty bars, high volume. Anything that takes weight off the bar while still "feeling hard".

2. Supramax work...but only if it reduces end ROM demands. Board presses, block pulls, reverse band squats. We bump frequency while reducing the demands of the stressor from the most biomechanically disadvantaged position.

3. A half-bump. It's exactly what it sounds like. We go from 1x benching to 1.5x benching by adding a secondary exercise that's only done biweekly to start.

Questions on bumping your frequency? Feel free to message me and I'll answer with a response video.

www.jointeamkeough.com

09/21/2026

It's been official for a while now, but now it's Instagram official!

Laura Schiltz was one of the Masters standouts at USAPL Raw Nationals this year, having the biggest squat in her session and earning an invite to IDFPA Worlds in the process.

Prep has been going really well across all three lifts, we're training on weight, and squat's trending dangerously close to the IDPFA Masters World record, and the longstanding USAPL Masters National record.

It's very impressive, and very cool, to see athletes find this sport through group fitness and ascend up to the very elite levels! We will be bringing our absolute best lifting to Worlds 🫡🫡🫡

09/16/2026

Dynamic starts on squats and deadlifts: why torso angle's the best determinant for a dynamic start on a deadlift, or a fast bottom-end eccentric on a squat, and why you're genetically predetermined to "get started" a particular way!

For coaching, visit www.jointeamkeough.com

08/18/2026

If you're looking for a nutrition plan and close coaching that will work for you, read on. If not, just ignore and keep scrolling lol

Our Team Keough LLC next 3-month nutrition group starts...October 5th!

I've been working on my own health for a few months now, and I'm itching to do another one of these again:

➡️ Looking for people with aggressive weight-loss goals, modest weight-loss goals, or just wanting to maintain through the holidays

➡️ Prefer people who can commit to checking in with me a minimum of 3 times per week. The more you communicate with me, the more I'll be able to help.

➡️ STRONGLY prefer people who understand exercise is an important component to weight management, and sometimes we need to make changes to activity before we drive calories down.

➡️ I'll take up to five applicants for October, but I think that's going to be my limit.

My program works great if you're willing to do the work. I have many committed nutrition clients with whom I love working! And, I do my best to motivate and encourage good habits.

But you have to put in the work.

I'm taking appointments for this starting in September--you can message me directly for more information.

www.jointeamkeough.com

08/08/2026

For those of you guys who can't get into a decent low-bar position without discomfort, here ya go.

www.jointeamkeough.com

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3129 Prairie Lane
Des Moines, IA
50313

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