Tag Archives: weightlifting

My left leg is feeling a lot better, still feel a little tiny pain but not bad!!!

I think I’ll give it another week of not training this left quad muscle… it’s feeling a lot better this week. I still feel a little tiny pain when standing for a long time but not too bad… it’s just about gone away. Yep… I’ll definitely take it easy on the lifting again this week so I can let it heal all the way. I want it healed all the way 100% so I can get back to some serious lifting on the lower body and I can get back to working real hard on the deadlifting.

Gonna have to take it easy on the left shoulder for another week too ’cause that’s getting better too. I didn’t train the left shoulder at all this week and will probably do the same for next week.

Next week, my minor injuries on the left leg and left shoulder should be gone completely and I should be 100% very soon hopefully. Once I am 100%, I’m gonna get back to some serious lifting and I will be more careful next time.

I might have another powerlifting meet coming in Nov. and I want to be completely injury free for this one. That way I can smash my best lifts. I’m hoping to make it to 200 lb. bench for this upcoming meet and hoping to make it to 300 lb. deadlift or more. Not sure if I lost a little bit of strength by taking it easy for a few weeks but who cares if I did or not. Even if I did lose a little strength, I’ll get it back quickly.

For the next powerlifting meet, I really want to bring my numbers up big ’cause that’s how you want to do powerlifting. You always want to bring your numbers up ’cause it isn’t good at all when your numbers on the big three lifts stays the same or goes down.

I want to be fully healed and injury free so I can get back into serious deadlifting again and kick some ass. I love deadlifting. It’s my favorite workout and favorite lift of them all and I want to be the best at it someday. I don’t want to mess up and don’t want to be too injury prone.

I used to never enjoy bench pressing but it’s growing on me and I’m loving it more and more.

Still not enjoying squats so much but I continue to do that lift anyways ’cause of powerlifting. I feel more comfortable deadlifting and have a blast doing that. I’ll be back into doing heavy deadlifting again soon… hopefully next week. No deadlifting again this week ’cause if I do, the injury on my left quad will come back big and I don’t want that. I’m going to wait until it heals all the way and then I’ll get back to working hard.

I’m feeling really good, though. I love powerlifting. It’s an awesome sport and happy that I finally found a sport that I can do.

Kev

Think I need a few weeks off of barbell lifting until my minor injuries heal completely…

So this week, I decided to take a week off of barbell lifting completely. When your body is hurting and you don’t have it then that means that your body is telling you that you need to settle down on barbell lifting. I’m gonna do just that. Take a short break from barbell lifting of any kind.

I won’t stop lifting weights and going to the gym but I’ll stop training the body parts that are hurt like the upper left quad on the leg and my left shoulder is still bothering me a bit too. The injuries are not superbad, just very minor and tiny. So this week at the gym, I only trained the right shoulder only and for leg day, I didn’t bother doing barbell squats at all and only trained the right quad.

That seems to be helping and I’m already feeling better. Yep, like I said in a post before… you’re not gonna heal injuries by continuing to workout through them. When you feel pain, you gotta stop training that body part and stop putting weight on it.

I probably won’t do any deadlifting at all this week either. No bench press next week and will do light lifting on chest with dumbbells and machine instead. If your shoulders are hurting, you gotta stop bench pressing ’cause the bench works the shoulders pretty good.

These injuries are not all that bad… like I said, just “minor”. I’ll stop training those hurt body parts for a week or two and then I’ll be good.

I’m not worried about losing lifting strength ’cause usually when lifters come back from an injury, they usually come back even stronger and their pr’s on the big three usually go up too. Why? It’s ’cause you gave your body time to heal and got more muscle ’cause of it. Getting lifting injuries isn’t always a bad thing really… there can actually be some pretty good benefits getting minor injuries when lifting.

For the next powerlifting meet in Albany, I want to be completely injury free for the next one so I can smash my best lifts. I want to be able to smash 300 lbs. or over on deadlift so in order to do that, you need to be injury free.

Like I said, my injuries aren’t that bad so I won’t need a doctor or anything. I’ll be good in a week or two hopefully.

If you’re injured from the gym, don’t panic. You don’t have to stop lifting in the gym for a while when injured, there are ways to workout around the injuries. Just workout the body parts that aren’t injured… that way you won’t lose muscle and strength. If I’m not completely better next week, I’ll give it a third week. I want these injuries gone completely so I’ll give them even more time.

Getting injuries in the gym suck and yes, I do get ’em once in a while and everyone else does too. Like I said in a post before, when people claim they don’t get lifting injuries they are probably lying. Why would people lie about injuries and keep it to themselves? Well, ego for one thing. They’ll never admit publicly that their form sucks and they don’t want to look ridiculous. It’ll make them look weak if they admitted they got injured in the gym so they’ll never talk about injuries publicly.

I’ll be good in a week or two hopefully. If not then I may as well go see a doctor and see what’s up but I don’t need one for now.

Kev

Watch me smash a 165 lb. bench at the gym… on the road to 200 lb. bench…

Here’s me smashing a 165 lb. bench which seemed pretty easy. If I’m able to smash an easy 165 lb. bench press then my estimated personal record could be either 170 lbs. or 175 lbs… maybe even 180 if I’m lucky enough!

As you can see I’m getting real close to 200 lb. bench pr… and I could probably get there at the end of this year or maybe even sooner. That’s the goal. My goal is to be able to smash a 200 lb. bench pr.

I got to really bring my numbers up for upcoming powerlifting meet at Albany Strength.

As far as my left leg injury goes, it seems to be perfectly fine now. I don’t feel any pain standing for a long time now which is a good thing so I might be good to get back to heavy lifting on the lower body this week. The injury didn’t really come back after I pulled that 290 lb. deadlift, it just made my legs wicked sore for a few days. That’s what happens when you settle down for a few weeks which I did. Now the leg injury is gone completely, I think, I’m pretty sure it is. We’ll see on leg day this week.

Kev

The key to getting rid of lifting injuries faster is that you gotta stop putting weight on it… either stop training it or go super light…

Admittedly, I’ve had the upper left quad injury for  months and stupid me, I just kept working out the lower body through it. Like I said before, that’s not gonna make injuries go away if you keep training that body part that is hurt. It’s gonna stay there the more you keep training it. So to make injuries go away faster, you gotta stop training that body part completely for a while or just lift super light weight. I mean super duper light.

On leg day yesterday afternoon, I ended up doing barbell squats after all but only did 60 lbs. for 8 reps only on each set. Then I did leg ext. machine and leg press machine training the right leg “only”. That seems to have done the trick. My upper left quad don’t seem to be hurting anymore as of this moment. When I had the injury, it’ll start hurting when I stand for a long time and the pain seems to be gone now when I stand.

I might be good enough to get back to heavy deadlifting again this weekend. I’m taking a day off of gym just to make sure the leg pain is gone for good, if it is, I’ll get back to killing it on deadlift tomorrow by getting back into heavy sets and few rep sets.

When your legs are hurt, you still gotta stop the deadlifting ’cause deadlifting takes a lot of quad work.

I didn’t need to go to a doctor at all ’cause the injury wasn’t that serious… it was minor. I wish I’ve thought of this a long time ago and the injury would have healed a long time ago. My bad, lessons learned next time, though. The hip pain is gone and now the leg pain seems to be gone.

I want to be completely injury-free for deadlifting so I can really bring my numbers up for the next powerlifting meet at Albany Strength in Nov. There was gonna be a powerlifting meet in Albany on Aug. 30th but it ended up getting cancelled. I’m gonna do the meet in Nov. instead, I think.

Hopefully I didn’t lose more deadlifting strength, though. I’m pretty sure I didn’t but we’ll see.

Kev

About my left hip and leg injury… it’s getting better already now that I’ve settled down on lower body workouts some…

For last week’s deadlift session, I decided to go really light this time… wicked light… deadlifted like 20 lbs. I’ve tried like 65 lbs. for the first set but it was still slightly painful and then I went even lighter like 20 lbs. on deadlift. Since I settled down on the deadlift last session, I don’t feel any left hip pain anymore. My left hip seems good and no longer hurting but I’m still feeling it on my upper left quad slightly. It’s all getting better already.

Yeah, like I said before in a previous post when you’re injured and feeling pain you either gotta stop training that body part completely or you can train super light. You’re not gonna make the injury go away by continuing to train it ’cause if you continue to workout through an injury, you could make it worse or you can make the injury go permanent.

Like I said above, I’m still feeling slight upper left leg pain, just a tiny bit. Maybe it will go away in a few days and I can go back to heavy deadlifting again we’ll see. I’m gonna take a week off of barbell squats this week and will try to deadlift on Sunday if I’m completely healed.

Yeah, getting injuries do suck and yes, I do get ’em once in a while. There are so many lifters in the bodybuilding and gym world who claims they don’t get “injuries” but don’t believe them. They are lying… everybody gets lifting injuries… EVERYBODY. It’s normal. It happens so big deal.

When lifters get injuries, they get so scared and get all panicky. They worry that they’ll lose their progress when they have to stop working out to rest and heal the injury. Will you lose muscle and strength for healing an injury? It all depends on how bad the injury is. If it’s a bad injury, it could take months to heal and you’ll definitely lose some muscle but you’ll get it back soon enough. If it’s a minor injury and it only takes a few weeks to heal, you won’t lose muscle and strength… in fact, you might get even more.

When I get injuries, I don’t panic and continue to stay positive. Continue to hit the gym. I either go light weight or work around the injury, there are ways to do that. I had the upper left quad injury for a while and figured out a way to get rid of it faster just by settling down on the weightlifting some… either stop lifting the part or go light weight either way. The injury will go away quickly if you do that.

I want to get back into heavy deadlifting again to try and get that 300 lb. pr back but I want to do it injury free and I came up with a plan. I’m getting all better now.

When you get lifting injuries, don’t freak out and stay positive. I just continue to go about my day when that happens and continue to stay active and move around. Hopefully I’ll be completely healed by this weekend, if not, I’ll give it another week.

I love deadlifting. It’s my favorite workout of them all and I need to do it carefully and responsibly without getting myself in the hospital or ending up in a wheelchair, lmao.

People say my deadlift form is real good but not really… I’m still trying to make it perfect.

Kev

Still not a fan of Scooby but this is actually one of his best videos, can’t help myself but actually agree with him on this one! “Eat Real Food”!!!

When I first started bodybuilding & lifting weights, I used to obsess with supplements and protein powders. I used to spend a lot of money on them month after month. I used to believe supplements and protein powders were the way to go in order to get ripped and get big muscle. Now I avoid supplements and protein powders like the plague and I don’t do that shit anymore.

I agree with Scoob 100% that so many bodybuilders and other types of lifters are so brainwashed into thinking that supplements are the way to go. A lot of them have so many chemicals in them that can be dangerous for your body, anyway. Some of them can be loaded with sugars and they can make you fat as well.

Since I gave up supplements completely, I now prefer to build muscle from real food. Eating good and clean is not hard. To get protein all you need to do is eat that from meats like chicken breast, pork, steak, ground turkey, fish, etc. When it comes to chicken and protein, the only chicken you want is chick breast. You want to stay away from fried chicken, chicken legs, bbq chicken, chicken wings, etc. ’cause they are too fatty. Chicken breast is the best way to go. Another good protein source is a few dairy products like lowfat cottage cheese and greek yogurt which I also eat a lot of. Get protein from eggs or egg whites as well.

You still need your good carbs ’cause you don’t want to eat just a high protein diet only… you gotta have your complex carbs like fruits, vegetables and whole grains which I eat a lot of.

You also need your good fats like nuts (preferably almonds), avocado and natural peanut butter.

It’s not hard to eat clean at all and what I listed above is all you pretty much need. I eat a mostly clean nutrition and from mostly real food.

I do have cheat meals ’cause you don’t want to avoid junk food completely ’cause you gotta have balance. I don’t go too crazy with junk food. Only junk food I still like to have is ice cream, sometimes fast food, chinese and pizza. I also consider Cliff Bars a cheat meal ’cause I like those too.

I hate that so many lifters and gym goers are so naive into thinking that supplements are the way to go. The reason so many buy a lot of supplements and brainwashed by it ’cause of sites like bodybuilding.com and tnation that does nothing but ram supplements down our throats. The same with the muscle and bodybuilding magazines that are out there, they promote supplements heavily too.

Another reason I stopped buying supplement’s ’cause they are overpriced. They can be pretty costly around $25 – $35 or over and I can’t afford to buy them on a monthly basis when I run out. What’s even crazier is that you’ll see a lot of lifters using more than one supplement product which is dangerous for your body, in my opinion.

I can’t take supplements anyways ’cause my doctor gave me orders to stop using them for my own health reasons which I will not get into details about. That’s okay, though ’cause supplements are a waste of time and money.

The only supplement I need for my workouts is a nice hot cup of green tea and drink cold water throughout the day which I do both of those.

I agree with Scoob, “Eat Real Food”. Finally, Scoob posted a great video which I agree with totally on. You can still build some serious muscle by eating real food. I’ve been doing it and it works wonders for me. You should try it too.

Kev

Here’s my latest deadlift video… me going for a 285 lb. heavy single… felt good and easy…

Man, today was a killer deadlift session. Today, I’ve done 2 sets of 255 lbs. for 5 reps each. Then I did 260 for 3 reps and then 265 for three reps. For the next set, I did 280 for a heavy single which felt easy and then ended my deadlift session with a 285 single.

This is my last deadlift session for a long while ’cause I’m going on vacation next week which means that next week, I’ll be taking a full week off of weight lifting. I really need it. I haven’t had a week off of weight lifting in a real long time so next week is a perfect week to take one.

Just two more days of workouts this week and then I’ll be done working out for a while ’cause I need a break from it. Next week, take a full week off from the gym totally.

Some of you may think that’s bad but it’s not. You may ask will I lose muscle and lose strength? No. In fact, I will get a lot more of both ’cause you’re giving your body time to rest and heal which is what I need pretty badly. When I come back from vacation, I’ll probably be a lot stronger.

It’s okay to take a week off from weightlifting once in a blue moon, just don’t over do it, ya know? I take a week off from weightlifting in the gym like once or twice a year. Not a whole lot.

Just gonna do leg day and arm day this week and that’s it for a while.

Today was a killer deadlift session and I’m on fire again. Since I was able to smash a 285 lb. single then my estimated p.r. on deadlift would probably be 300. I’m trying to get to 300 lbs. for more reps but I’ll get there soon. Hopefully I get there this Aug. if lucky enough.

I am feeling stronger and stronger on the big three: squat, bench and deadlift. It feels amazing. Glad I got into powerlifting!

Kev

Feeling really strong on bench lately, wow… today I just did a 160 lb. heavy single… feels good!

I’ve been killing it on the bench and my numbers on bench have been going up lately. Feels great to be killing it on bench. Earlier at the gym this morning, I’m starting to do 135 lbs. for more reps finally. Since today, I just did a 150 lb. for a triple, I thought to myself: “If I can smash a 150 lb. for a triple, I could probably do 160 for a single so lets try that”.

I ended my bench session with a 160 lbs. single. I did that number for two sets and both of them were easy.

Yep. I’m on the road to a 200 lb. bench and I might be able to make it in time before the Aug. 30th powerlifting meet at Albany Strength. We’ll see.

If I can do a 160 lb. heavy single then my estimated pr. could be about 170 lbs. so I’m just about there at 200 lbs.

I used to hate benching but I’ve been loving it more and more. Will I be able to make it to a 200 lb. bench this summer? I’m gonna try but we’ll see how it goes. Just gotta keep working and working, stay consistent.

Enjoy the video.

Kev

 

The reality of plateauing in strength training & powerlifting, I’m not plateauing at all… it’s just that strength takes time…

Ya know, after thinking about it a long while, I’m not plateauing at all. I did a lot of research on how to “bust plateaus” and most information I see through the weightlifting industry is really all a joke. I mean, a couple of weeks ago I deadlifted a 280 lbs. for a double and did a 285 lbs. as a heavy single. If I’ve been doing that, I’m not getting weaker at all and getting stronger every time. I gotta stop worrying about hitting 300 lbs. deadlift and keep doing what I’m doing. Before you know it, I’ll be deadlifting over 300 lbs. for more reps pretty soon so I gotta keep at it and strength will come in time.

All these guys in the fitness world worrying about losing strength, well, I don’t think they lost any at all. Strength gain is a slow process that’s the thing, ya know? I look at all these info on blogs and powerlifting websites and they give you all these “magical” programs that promises to break through plateaus. It’s all just a bunch of click bait bullshit that does nothing but help trying to promote their sites so don’t believe everything you see on the internet when it comes to weightlifting info.

Yeah, you will see your numbers stay the same and lose some and so many powerlifters and bodybuilders gets pissed when they notice that stuff happening. They shouldn’t get upset and not get so worked up over it ’cause every weightlifter out there goes through it. If you keep doing what you’re doing, strength gain will come on its own. It just comes whenever it wants to. Don’t believe all these magical tricks that you see online, ya know what I’m talking about? Blogs that are titled, “5 ways to never hit a plateau again” and blah blah blah blah. That’s what I’m talking about.

While I find most of that stuff a bunch of bullshit… I do agree with a few things here and there. One thing that I agree with what they say is that I need to sleep more ’cause I admit, I’ve been hitting the gym first thing early in the morning. That’s what I do during the Spring/Summer is hit the gym early in the morning as soon as I wake up. That’s not good and I gotta stop that. You need more sleep if you want to smash the big weights.

I also agree that I need to do less cardio and stop cutting weight. I don’t want to eat too many calories ’cause I don’t want to become a fat powerlifter but I’m definitely gonna eat more though instead of less. I need to educate myself on calorie deficit and all that stuff.

I also agree with them on taking deload weeks more often which I just started doing and that already seems to be helping I’m noticing. Take a week off or a deload week. I’m planning to take a week off from the gym completely pretty soon ’cause I’m going on vacation on the first week of Aug.

There’s no such thing as a “plateau” when it comes to strength training. It’s just a silly myth. I see so many new powerlifters online getting so mad when they notice that their numbers stay the same or dropping. Too many newbie powerlifters want to rush the big numbers and that’s what I don’t want. I don’t want to get too ahead of myself and I’m gonna take my time.

I’ll just continue to do what I do. Just train for strength on the big three for like 1 – 5 reps for 5 sets each. Just gotta be patient, ya know? Of course, a lot of lifters don’t know what the word “patience” means anymore.

Kev

Not doing so good on squats and deadlift lately but killing it on bench… wonder why that is??? Am I plateauing? I could be, not gonna lie…

I tried maxing out on the big three lifts this week but wasn’t very good again. I’m killing it on bench. My bench numbers are going up as I just smashed a whopping 165 lbs. pr. on bench this week. Not quite at 170 lb. bench yet but I’ll get there in a few weeks. I’m on the road to a 200 lb. bench. Looks like I won’t get to 200 lbs. in time before the Aug. 30th push/pull meet at Albany Strength but I’m still gonna try to get there.

As for squat and deadlift… the squats, I had to go do lighter weights so I can get the correct depth that the USAPL asks for. The right depth for the USAPL is that the upper leg area and crease of the hip needs to be lower than the top of the knee. I hit that depth and it’s very tough. I couldn’t smash a 150 or a 140 lb. squat when I tried so my estimated pr on squats right now is about 135 lbs. I’m gonna take my time and really bring up my squat numbers this summer.

The same goes for deadlift. I still can’t get over 300 lbs. again. I did it once in the past but can’t seem to do it now. I think I’m plateauing on deadlift and I’m going to figure out a way to bust through it. Maybe I keep deadlifting the same weights every week ’cause you don’t want to do that. I gotta keep adding more weight everyweek and mix it up and I will start doing that from now on.

When I train for strength in powerlifting, I do 5 sets of everything on the big three and started training for 1 – 5 reps. I used to start with 8 – 10 reps and go 1 – 5 later in the sets but from now on, I’ve been doing 1 – 5 reps for each set. I feel that I’m getting pretty close to 300 again ’cause a few weeks ago, I smashed a 280 lb. for a double and a 285 lb. for a heavy single. Someday I want to start doing 300 lbs. for more reps and I’m gonna take my time to get there. I can get there this summer if I’m lucky enough. Just gotta find a way to break out of this plateau and I’ll be back on fire before you know it.

Every powerlifter goes through plateaus, even the greatest powerlifters of all time go through ’em. We all have our bad days in the gym and at the powerlifting meets so I’m not mad about it. I’ll find a way to get back on track on deadlift so I can fucking kill it at the push/pull meet in August. At the push/pull meet in August, I’m hoping to smash over 300 lb. so I’m gonna take my time and come up with a plan.

When you “plateau” in the gym, it means you notice a decrease in strength like staying the same or going down. You don’t want that in powerlifting. I want to become a great deadlifter and don’t wanna mess it up.

Kev