Tag Archives: Powerlifting

It’s de-load week at the gym and feeling really good too!!!

Yeah, it’s de-load week at the gym this week. Yesterday I did a very light chest day and early this morning I did a very light leg day. Seriously, I lifted everything pretty light and only doing about 8 reps on everything. I am noticing the difference between heavy days and lighter days. On the lighter days, you don’t feel as fatigue which feels awesome really.

As a powerlifter, I think I’m going to need de-load weeks more often and I think I will start having a de-load week after every 3 weeks of heavy lifting. Sounds good to me.

Some of you may say… “But you can’t get muscle gains and strength gains having light days”. Of course you can. Its important to have light days ’cause it helps give you plenty of time for the muscles to repair and recover quicker. That’s why “De-load” weeks are very useful.

It really is a bad idea to lift super-heavy week after week nonstop ’cause it’s bad for the nervous system or the CNS is what they all call it. I’m glad I took a de-load this week and I’ll take another de-load week next week too ’cause I really need it. Honestly, I did feel a little beat up doing all that heavy lifting and now I’m feeling a lot better.

After the two de-load weeks are all over, I’ll probably get my strength back for bench, squat and deadlift. Doing de-load week for squat, I finally got the depth right and I will keep doing squats this way from now on.

Gotta leave your ego at the door sometimes ’cause it’s important to have those light weeks. You can get muscle and strength gains doing light lifting… don’t listen to those idiots that say you can’t.

Kev

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Physique update… I’m loving what doing more barbell work have done to me lately…

Here’s my latest bodybuilding progress. Well, training in powerlifting too is really helping my physique as you can see. Getting into bench pressing full time really have helped my pecs, big time. I’m finally getting the look I wanted.

As you can see, I got a pretty good six pack going so I must be pretty lean. At the gym today, I just checked my bodyfat percentage and it’s about 15% percent now which is considered lean. Honestly, I don’t really need to get any lower in bodyfat ’cause in reality getting lower than 10% would be pretty dangerous.

Maybe I might be ready for the bodybuilding competition stage after all? I don’t know, lmao… only kidding. I would never compete for the bodybuilding stage and once again, I just want the look.

I’m happy with what I look like now, though. Still got a lot of work to do. I want my pecs to be a lot bigger but gonna take my time.

Kev

Starting next week, I think I’m going to take two de-load weeks on weightlifting… I need it…

Ya know, after some long hard thinking on why I had a terrible deadlift 1 rep max out week, I know what the problem is. I think the big issue was that my form was a little off. I think I was standing a little too far away from the bar which was a part of why I couldn’t lift heavy weight off the floor. If I stood one inch in front of the bar, I probably would have gotten it. Deadlifting with the foot stance far away from the bar will not lift the bar off the ground. You gotta stand a bit close to it. The bar must be over the middle of your feet. I think my setup was terrible which was why I couldn’t do it. Usually my deadlift startup and form was really good but lessons learned next time.

I think I’m going to deload for the next two weeks ’cause I really need it, ya know? I’m reading some powerlifting forums on why your deadlift is getting weaker, they say you either need to take two weeks off of deadlifting or de-load for two weeks. I’m not gonna take time off from deadlifting so I’m just gonna lift light. Doing some research, I’m reading about that even if you do light lifting and high reps that will still be taxing for your body so I’m just going to do light lifting and few reps. Nothing too crazy. I’m going to give that a try. De-load for two weeks and then get back into regular strength training.

I think I need to take my time and not rush to get to the bigger numbers. So many powerlifters out there want to rush their numbers when they shouldn’t. You shouldn’t get so ahead of yourself and that’s what I don’t want, ya know?

Also, when powerlifters can’t get the numbers they want… their ego gets so big that they get all defensive and they make all kinds of excuses of why they couldn’t hit those numbers. Well, not me. I’m going to be realistic with all of my mistakes and take responsibility for them all. That’s what annoying about other powerlifters. Many of them will never admit why they bomb out at powerlifting meets and they will never be realistic on why they get “red lights”. They make silly excuses like: “Oh, I wasn’t feeling it” and all that crap. Oh, cut the bullcrap. You mess up in powerlifting ’cause it’s probably your fault to begin with. A lot of powerlifters don’t train smart. At powerlifting meets, I’ve seen many powerlifters that miss lifts on the first and even second attempts ’cause why? They start off too damn heavy is why. At powerlifting meets, your first two attempts on the platform should be considered easy warmup sets but on your third attempt will be your max out. That’s how you can put on a successful meet. I’ve done three powerlifting meets so far and I’ve done a good job at all three of them.

Yeah, I think I need to take it easy for a while with the lifting. Do nothing but light lifting on everything for the next two week and then the week after, time to get back to serious business. I’ll be deadlifting over 300 lbs. very soon, y’all. I’ll get my “fire” back again. It’s just gonna take some time.

I want to be really good at deadlifts and don’t wanna mess up. I’m not gonna lie that I want to be one of the bests. I want to be great at deadlifting. I’m already am doing pretty good but this is only the beginning.

Kev

Tried to max out on deadlift for my 1 rep max test earlier today but it wasn’t very good…

Today, I was gonna go for my 1 rep max test on the deadlift at the gym earlier today but once again, I didn’t have it in me. I swore I hit a 310 lb. deadlift in the past and for some reason I can’t do it again. I even couldn’t hit a 300 lb. and 295 lb. deadlift and I knew I got those numbers before.

So I ask myself, “Am I getting weaker on deadlift? Am I plateauing?” The answer is no to both of those questions.

I don’t think I’m getting weaker. When you notice your deadlift, bench or squat numbers has been staying the same or going down, there is a reason for that. Mostly because your body is beat up, fatigue and your CNS is probably getting fried. I’m realizing that maybe testing out 1 rep maxes after a few weeks of strength training isn’t the best idea. Before you test your 1 rep maxes on the big three, you should take a de-load week before you do it. My mistake, my bad and lessons learned.

I’m not injured so don’t worry but honestly, I do feel beat up a little bit. I need a de-load week anyways. What is “de-load”? You probably heard that term in the weightlifting world before and here is a great post over at bodybuilding.com explaining what “de-load” is and how to do it…

https://forum.bodybuilding.com/showthread.php?t=121391461&fbclid=IwAR3TsYMD30CTaAjtje6NrsZpzxWjc7-rlYkshQdOLG4Ybl5bw_HS8_GvmOQ

I didn’t lose deadlift strength. I’m pretty sure I didn’t. I just need to take a breather, go easy and take a de-load week and I’ll do that next week. I’ll admit it, I’ve been doing a lot of heavy sets and few reps for the past 3 or 4 weeks to train for strength. I’ve should have taken a de-load week before maxing out and I’ll keep that in mind next time.

Like I said before, I’m still pretty new to powerlifting training. I got a lot to learn so I’m gonna make a lot of mistakes. I don’t feel bad about not being able to lift a 300 lb. deadlift again ’cause every powerlifter out there goes through this. Even the greatest powerlifters out there go through bad days on the deadlift platform. They all go through it.

I’ll get it back again, though. Next week, I’ll take a de-load week and I need to de-load more often. Train for strength for like 3 weeks straight and then the week after de-load. I gotta learn to train smart and be more careful. I’m sure I’ll deadlift 300 or over soon, it’s just going to take a little while longer. I’ll be on fire again real soon, just wait!

A lot of powerlifters out there get upset when they can’t get numbers they want but I’m not gonna panic and not gonna let it get to me. Last thing you want to do is freak out about it. Admittedly, I was a little frustrated… not gonna lie… I just gotta learn to de-load more and I will. Lifting super heavy week after week like the post from bodybuilding.com said is not good. You gotta have your light weeks.

Kev

Did my 1 rep max test on bench today… tried to film video but couldn’t…

Well, this week is 1 Rep Max week for the big three so I can see what my personal bests are for the big three lifts. Today, I did a 1 rep max test on bench and my “personal best” or (new p.r.) on that is 160 lbs. It was a pretty easy lift so I attempted 165 lbs. That 165 lbs. was a missed lift so I guess my latest p.r. on bench right now is 160 lbs. That’s okay, I feel pretty good about that.

I tried to film video of that lift today but my Icloud storage got full so my new Ipod Touch couldn’t film today. Bummer. Oh well, later today I’m gonna figure out how to free up Icloud space ’cause I don’t want to pay for more Icloud space. I’m sure there is a way to clear up Icloud space, I just gotta figure it out.

I feel real good about 160 lb. bench p.r., though. I’m almost there to a 200 lb. bench… just 40 lbs. away. I’m on the road to a 200 lb. bench and I could get there this year, I think. Hopefully, I can get there before August in time for the push/pull meet at Albany Strength.

I think after max out week, next week will be de-load week ’cause I need it. Then after that, back to strength training. Powerlifting training is fun… next I’ll see what my latest p.r. is for squats when I do leg day later this week.

Kev

Feeling really great on deadlifts…watch me pull a 280 lbs. for a double…

I’ve been killing it on the deadlifts for the past couple of weeks. Today, I just did a 280 lb. for a double which was pretty easy. Maybe I should have gone for a 3rd rep on that number but definitely another time.

I think next week will be 1 rep max week on the big three so I can find out what my bests lifts are. Hopefully soon I’ll be doing 300 lbs. for reps which is what my goal is right now.

This is the first video I made on my new Ipod touch Gen. 6th. Enjoy.

Kev

 

So glad I discovered powerlifting, I’ll probably do this until I can’t do it anymore!

Some of you may ask, how long do I plan on doing powerlifting training and competing in powerlifting? Well, I think I’ll keep doing it until I can’t do it anymore. Some people may think I’m a bit too old to get into powerlifting but just so you are aware, powerlifting is for everyone and for people of all ages. I’ve done three powerlifting meets and seen powerlifting meets live online. There are people who do powerlifting from ages 40 and up. Yes, you’ll even see 70 year old men competing in powerlifitng. I’m not too old to get into powerlifting at all ’cause I’m only 42 and technically, that age is pretty young still.

Ever since I started this powerlifting journey last summer in 2018, I’ve been feeling stronger and stronger week after week. Feels pretty amazing really. A lot of people want to knock powerlifting and make fun of the sport but I don’t know why. Powerlifting is amazing to get into. I got into it hoping to get stronger quicker and get bigger quicker and it’s working pretty much. I’m feeling great in powerlifting training so it’s all worth it.

Admittedly, I got into powerlifting to win and kick ass. I’ll confess it. I know I said I never got into powerlifting to win trophies and medals but I’ll take that back. I want to win. Kick ass, break records and hopefully win the “overall lifter” award in a powerlifting meet. I never got to play in any sports over the years of my life due to my scoliosis but since I can do powerlifting, I want to feel like a winner and feel like a champion, ya know? This is an opportunity for me to get into a professional sport.

Yeah, someday in the future, I’m going to start doing the bigger meets and hopefully do the national ones. That’s why I’m going to sign up for the USAPL sometime this year. I’m going to do my first USAPL powerlifting meet and hopefully I’ll do one this year. I’m hoping to do the Northeast IronBeast which is a USAPL meet in Latham this year.

I’m not gonna go too crazy with powerlifting meets. I’m only gonna do like 2 or 3 a year ’cause you don’t wanna do too many, ya know? I don’t wanna do too many.

I love powerlifting. There’s a lot of great benefits with it. I hope to be in the sport for a very long time and will probably do this ’til the day I die. I’m actually not too late to get into powerlifting at all. I’m at a great age to get started.

I had a real good squat session at the gym this morning. I’ve been doing 145 lbs. squat for triples lately so I’m predicting my estimated 1 rep max on squat could be about 165 lbs. or 170. I’m planning to test my 1 rep max pretty soon.

Kev