Category Archives: Health and Fitness

Well, I finally joined the USAPL powerlifting federation… I decided to do it after all!!!!

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Well well well, look 👀. I am now an official member of USAPL. Powerlifting is my new life and glad I discovered it. I joined USAPL so I can start doing their local and state powerlifting meets around the New York State. As far as the big National meets go, I’m not gonna rush into that so for now I’m gonna stick with local and state. I’m not gonna go too crazy with doing powerlifting meets for the USAPL ‘cause I’m only gonna do like 1 or two a year through NY State. Now I’m hoping to break some state records in the future. Let’s do this. I’m proud to join the USAPL finally and getting stoked. Let’s do this!!! Toldja I was serious about it. #powerlifting #USAPL #bench #deadlift #squat @knautel @jasmine_nautel

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Well y’all, I actually did it this week. I joined the USAPL. My powerlifting career officially begins. It was $65 for registration fee and if I ever did my first USAPL meet, I would be competing in the Masters Division since I’m an over 40 lifter.

Yeah, doing powerlifting meets is gonna be expensive… the admission fee to compete in USAPL meets could cost around $60 – $100 or more. Powerlifting might be “pricey” yes but hey, like they all say “You can only live once”… which is true. Since you can only live once, I wanna do “great” things in my life and powerlifting is my calling. Powerlifting gives me something to do and makes me feel like an athletic person.

When I start doing USAPL meets like the instagram post says I’m only gonna do like 1 or 2 powerlifting meets a year… maybe 3 if I get lucky. For now, I’m only going to do local and state meets for the USAPL.

Will I ever compete on the bigger national meets like the RAW Nationals like they have every year? Yes, I will absolutely compete on the RAW Nationals someday but I’m not gonna rush on that one and gonna take my time. I’m not gonna compete on the RAW Nationals until I start hitting the bigger weights. When I start hitting over 500 lbs. on the squats, bench and deadlift maybe I’ll start thinking about the RAW Nationals but I don’t want to get too ahead of myself. I also want to compete for the Arnold Festival too someday but I’m not gonna rush on that either.

I’m just gonna start small and build my way up. I’m hoping to be one of the greats in powerlifting someday so I joined the USAPL in hopes of making that dream come true.

So when will be my first USAPL powerlifting meet??? I don’t know. I’m thinking about doing the Northeast Ironbeast in Loudonville, NY in Jan. I’m nursing a left leg injury so I’m hoping it heels all the way before then. I’m sure it will. I’m still trying to recover from the left leg injury completely. I skipped leg day last week and will skip lower body workouts this week too so I can give it more time to heal ’cause I want the injury gone for good. My left leg has gotten better, though. I still feel it a little bit and still feeling a little leg weakness but I’m not gonna go back to lower body workouts until I don’t feel it at all.

Whenever I do heal completely and fully, I’m going to train real hard on deadlift and squats.

Now that I’m a USAPL member, I’m going to have to take some time to read their powerlifting rulebook ’cause it’s important.

Yeah, powerlifting is my new lifestyle and I’m glad to be a part of the community. My numbers for deadlift, squats and bench maybe kind of small right now but give it time, I’ll build them up real soon. Building strength will take some time.

Powerlifting really is a blast. Love it so much, I can see why the sport is getting so popular and exploding nowadays. It’s a blast to show off what you can do and it’s fun to watch other lifters as well. I want to win and kick ass in powerlifting. Win all kinds of trophies and medals, break state and world records. Get ready, y’all. This is only the beginning. So happy that I found a sport that I do.

Kev

So glad I skipped leg day last week, no regrets… will do the same this week…

Man, maybe stopping lower body workouts completely is a good thing after all ’cause the left leg injury is already feeling better. Starting to go away already. Still feel it a little bit but way better than before. It’ll probably only take a few weeks for it heel completely but I think I need a full month off of lower body workouts to give it plenty of more time.

I don’t think I’ll lose any strength but even if I did a little bit, I’m not so worried about it ’cause when I come back from the injury I’m gonna train harder than ever.

My goal for Deadlift is that I want to be able do 300 lbs. for more reps. I’m not quite there yet but hopefully I’ll get lucky enough to get there before the year ends. Just got to wait for this minor leg injury to go away and then I’ll start doing some serious deadlifting again.

I didn’t get the leg injury from deadlifting, I got it from the leg press I think. I blame it on that.

I’m signing up for the USAPL this week and want to start doing USAPL meets soon so I gotta be completely injury free for them. I’m hoping to do the Northeast Ironbeast USAPL meet in January and probably gonna. Just gotta get rid of this damn leg injury.

Kev

Hate to skip leg day this week but it’s the best I can do…

I rarely skip leg day and I haven’t done that in a long time but if that’s what is gonna take to get rid of my left hip flexor injury then so be it. It is probably the hip flexor that is hurt a little bit. Hip flexor upper quad area under the hip is slightly hurt a little bit. I probably got a slight tear or a pull or something but it’s getting better already since I stopped the deadlifting. If it doesn’t heal fully in a few weeks then I’ll wait longer. I’ll do whatever it takes for it to heal 100%.

This injury isn’t a big deal so would probably take 2 or 3 weeks to heal completely. I just won’t train the lower body for a few weeks.

My upper body is real good now so I can continue to train the upper body but lower body I’m gonna need a little break from.

Yup, in the rules of bodybuilding and powerlifting if you’re feeling any pain anywhere, you gotta stop ’cause you’re not going to get rid of the injury if you continue to work out through it.

I’m sick of feeling it and gotta do what I gotta do… it sucks ’cause I wanna get back into serious deadlifting.

Kev

Unfortunately, no deadlifting and no quad training until my left leg injury heals 100%…

Last week, I stopped deadlifting but I thought I was okay to train legs on leg day so I trained legs last week and it was a mistake. Still have the left leg injury a little bit so this weekend at the gym there will be no deadlifting and no quad training. Honest to god, this time. Even though I stopped deadlifting, the leg is already feeling better so I know it’s not a permanent injury. I just need to give it time to heal all the way and I will. Yup, so this time around no deadlifting, no squatting and no quad training of any kind.

It’s not that bad so I think the leg injury will go away in a few weeks hopefully but no serious lower body training for a while. I may as well give it a month off if that’s what it will take. Sounds like a good idea actually… take a month off of lower body training until it heals 100% and then I can get back to serious lifting.

If it doesn’t go away at all then I may as well go to the doctor and see what’s up, but I’m pretty sure it’s healable ’cause it’s already getting better. Just need to give it more time. I’m pretty sure it’s not a long term injury and that’s what you don’t want.

Like I repeatedly said before, if you want injuries to go away faster you gotta stop training that injured body part and stop putting weight on it.

This sucks ’cause I want to go back to big deadlifting. I’m not worried about losing strength, though ’cause after all that hard work, you won’t lose strength that fast. Taking a month off is not a bad idea and that’s what they say.

I was going to do that powerlifting meet at the Wilton Y later this month but I don’t think I’m going to do this one ’cause of the minor leg injury that I’m trying to get over. Reminder to myself, no serious lower body training this month. I can still train the calves and the hamstrings but quads? No.

Kev

Why powerlifters miss a lot of lift attempts on competition day??? Just guesses…

I’ve been a part of the powerlifting community for a long while now and I’ve been watching powerlifting meets online and live in person. One thing I’ve noticed that a lot of powerliftters miss a lot of lifts on competition day and even worse, some powerlifters “bomb out”. Why is it that they miss lifts? A lot of them make excuses like “I wasn’t feeling it” and no it’s not that at all. I think one of the big reasons that powerlifters miss lifts is ’cause they don’t choose their attempts wisely.

Why is it that a lot of powerlifters lift a successful 1st attempt on a lift on meet day but they miss their 2nd and third attempts? I think it’s because their 1st attempt was way too heavy. They start off too heavy. The same reason they miss their third attempt when they got a successful 1st and second ’cause their 1st and 2nd attempts were a bit heavy. They don’t choose their attempts wisely at all.

Many powerlifters egos are so huge and they won’t admit that. Many think they’re gonna go into meet day smashing new PR’s when they ended up missing lifts whether they plan to smash new pr’s on either their 2nd or 3rd. They end up missing either one.

Yeah, powerlifting maybe all about lifting the most weight as possible but it doesn’t have to be. There is absolutely nothing wrong with going into a powerlifting competition and lifting the weights that you feel most comfortable and know you’re going to hit successfully. It should be all about building up the score total and winning awards. I would rather go for a full 9 for 9… get 3 white lights on everything. That’s the kind of powerlifter I prefer to be. Be more worried about building up my score instead of hitting new PR’s on the platform hoping to make either 3rd, 2nd and even 1st place in my weight class. I’m hoping to make 1st place in my weight class someday at a powerlifting meet and I haven’t achieved that goal yet but I want to. That’s why I can’t miss any lifting attempts at a meet and I don’t like missing lifts on a meet.

I’ve done only three powerlifting meets so far, just small local meets and out of those three meets I’ve done… I’ve only missed one lift which was the 300 lb. deadlift. That’s because I blame it on myself and went too heavy on my 1st and 2nd attempts which I shouldn’t have done that. If you want to do a successful 3rd attempt lift, saving some in the tank is key. Leaving some gas in for the lift, ya know?

Another problem why powerlifters miss lifts at meets is that I see many powerlifters rushing their setups. Ya know, just walking up to the bar and rushing to pick it up. Many powerlifters would just walk to the bar quickly doing their usual rituals and act like tough guys before they make the lift. You know when you see powerlifters act like tough guys, squeezing their hands into fists, clenching their teeth… growling or screaming before they lift…. blah blah blah, ya get the deal ya know??? In my opinion, I think doing all that is bad. Just a waste of energy and that’s why they miss lifts ’cause they get too excited and too fired up. I understand it’s their way of “attacking” the bar and part of getting “aroused” but I think they need to take their time and slow down. On competition day, they give you one minute for you to get ready before you make your attempt… that’s plenty of time even if it may not seem like it so don’t rush your setup. I like to take my time with my setups during big three lifts ’cause I need to focus and get in the zone.

I also have a problem of “missing lifts” at the gym during training sessions and I read an interesting article about that the other day. It’s not even good to miss lifts during training either. I remember the article saying treat every rep as if it’s your 1 rep max which is a good idea and the article said if you don’t want to miss lifts, train ’til “technical failure” which is also a cool idea.

Powerlifting doesn’t always have to be about lifting the most weight possible… just lift the ones you can do. I think it’s better to do it that way so my scores can count and my total can build up. It’s completely okay to leave your ego at the door. I am into this to get strong and be the best that I can be.

Will I use upcoming powerlifting meets to set new PR’s as my third attempt? Probably not, I don’t know. I would rather set new pr’s in the gym during training ’cause I need to know my 1 rep maxes so I can decide what my 3 attempts are gonna be for the big three lifts. I would much rather have all my scores count instead of missing 1 or 2.

I’m about to start doing meets for the USAPL very soon and I want to do them smart and be careful. One day I’ll become a world record breaking champ and if I want to get there, I got to train smart and I will.

Kev

Did Heather Connor deserve the “good call” on the third attempt Deadlift at USAPL RAW Nationals???

I watched this young woman named Heather Connor compete at the RAW Nationals for the women’s division over last weekend. I was impressed by her third attempt at Deadlift which was 183 kilos which will be about 403 in lbs. Ever since then, there has been a bit of a debate about her third attempt. Did she deserve her 2 white lights and 1 red call on her third attempt?

Even though Heather was really shaky during the third attempt, she was able to lock it out at the top but the judges only gave her two white lights and one red. In my opinion, I thought she deserved 3 white lights for this lift.

In the rules of deadlifting at USAPL, there can’t be any downward movement… if you read some of the comments in that youtube video… they were saying there were some downward movements when the bar went past her knees. I watched the attempt more than enough times and I didn’t see any downward movements at all. The way I’m seeing it is that this girl was trying to straighten the bar since it was imbalance at the bottom. Since she was trying to straighten the bar, it looked like she was bringing the bar down but I didn’t see that. I can understand why some think there were downward movements while she was bringing it up but she was trying to balance the bar which she did a great job at.

I think the only reason that people are mad that they gave this girl a “good call” on her third deadlift attempt ’cause it made them mad that she pulled a HUGE deadlift and it’s gonna make others jealous. I think those saying it was a bad call attacked her out of jealousy and nothing more. They just wished they can pull a 400 lb. deadlift and they’re mad at her ’cause she did it.

I didn’t see any up and down movements… she brought it up pretty smooth, in my opinion. Once again, it looks like that ’cause she was trying to straighten the bar when it went past her knees and she didn’t stop. I thought the judges did the right thing giving her a “good” call.

I thought the lift was pretty impressive and it floored me. Someday I’ll be able to lift a 400 lb. deadlift and I will!

Kev

Should I get a powerlifting coach or a lifting partner when it comes to powerlifting training??? Yes, I should lift with someone…

I already do have a few powerlifting coaches/partners but they live all the way out in Albany so they only coach me “part-time”. For now, I try to coach myself in powerlifting. For the big three lifts, I learn my form by watching powerlifting youtube videos online through youtube channels such as Mark Rippetoe, Alan Thrall, Omar Isuf, Silent Mike, Mark Bell, Jonnie Candito and all those powerlifting guys that teach you online. That’s how I taught myself in powerlifting pretty much.

My powerlifting friends that live out in Albany also taught me a lot.

While all this is good; however, I do want to get a powerlifting coach and lifting partner of my own. I should really find other local powerlifting friends that can help me even more and I’m gonna try. While some people say my form is good on the big three lifts: the deadlift, the squat and the bench… I feel that my form is not all the way perfect 100% but I’m still trying.

The squat is my least favorite lift of the big three ’cause it’s so challenging to get depth right but I’m getting the hang of it and getting better, though. To get depth right for the USAPL, the hip crease joint needs to be lower than the top of the knee and I’ve been trying to get that. I can get that easily with the lighter weights but when the squats get heavy,  it’s challenging to get depth right. I think the squat is the most challenging of the big three, it really is.

I would like an experienced coach or a lifting partner so they can help me perfect my form on the squat. I also could use more help on building strength faster and so my numbers can go up quicker. Some people say it’s impossible for numbers to go up quicker and build super human strength faster but it is possible. Just need to stay consistent and there are some tricks out there.

I really shouldn’t train powerlifting all by myself ’cause I think it would be fun to train with other people. At my local gym at the Battenkill YMCA in Greenwich, I’m always seeing guys doing the big three lifts there all the time: squat, bench and deadlift. Each time I see those guys do those lifts, I keep asking myself: “Are these guys competitive powerlifters?” They may be and it don’t hurt for me to ask them next time I see them and I could ask them to be my coach/partner. Don’t hurt to try.

If I want to become a great powerlifter… become one of the bests, a powerlifting coach with experience would help. I just gotta ask around. Talk with other powerlifters and meet other lifters and who knows what might happen. I gotta network more in the powerlifting community and I have been. Gotta get yourself out there and get yourself known in the community.

I’ll find somebody hopefully and gonna try. I wouldn’t mind paying them either if that’s what it’s gonna take.

Kev