Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Appreciation Threads

Notices

Appreciation Threads Lifter Appreciation Threads. Contains resources, pictures, workouts, videos and articles on specific lifters.

Reply
 
Thread Tools Search this Thread Display Modes
Old 06-23-2012, 07:13 PM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,719
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578875
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Kirk Karwoski Appreciation Thread

__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Sponsored Links
Old 06-23-2012, 07:14 PM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,719
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578875
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Kirk Karwoski Training Routine

Bas' Barbell: Kirk Karwoski Training Routine

Quote:
I get tons of questions on just how Kirk trained. I love this split , and use it all the time with people.
When I was around him, here was his training split:

Day 1- Monday- Squat- working up to a heavy set. He would cycle 8's for awhile, then 5's, then 3's and 2's as the weeks went on. Because he was so strong, his volume was still pretty high, and the tonnage was also. The most impressive squatting I have seen was when he did 800x5 deep as hell with just a belt. To me, that is more impressive than 1000x2 with equipment. 800x5 with a belt?! Buy his dvd and check it out, it' on that and is simply amazing.
Kirk would hit some hack squats after squatting, but only if his knees werent bothering him. Basically, he would squat and leave. I told Jim Wendler about that at a seminar in Texas that we did together and he loved that- Squat and Leave!

Day 2-Tuesday-
Arms- close grip bench press, ez curls, db curls. Heavy on all of this. He cycled the close grip and worked HEAVY on the db curls, strict with the 80's and up.

Day 3-Thursday-
Deadlift
same kind of cycling as the squat, but usually lower reps becuase of grip issues. Lots of doubles and triples here. He then would do Kirk Shrugs like I have written about before. They were for his grip and trap development. He also at times, did some t-bar rows, focusing on squeezing at the top. He felt like they contributed to his back development.

Day 4- Saturday-
Bench Press- lots of sets of 5 here, heavy and pausing. Eventually, before a meet, he would do heavy doubles and singles.
Incline press- heavy sets of 5 here
Lateral raises- he would work these on a machine, just a few sets.

No pressing, lat pulls, pushdowns dips, etc. He just liked barbells, and training heavy. I saw him a few weeks ago, and he is still the thickest person I have ever seen. Years of heavy, heavy training with sets of 3-8, lots of protein and carbs, and a never-say-die attitude was what set him apart. He used to go out to drink beer, and mix his MET-RX with it. Now thats dedication!
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 06-23-2012, 07:16 PM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,719
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578875
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Kirk Karwoski training routine

Kirk Karwoski training routine

From Marty Gallagher's "The Purposeful Primitive".

Squat
CG bench
off
Deadlift
off
Bench
off

Squat
------
Squat-7-10x2-8
Leg curl-2-3x5
Lef ext-2-3x5

CG bench
---------
CG bench (touch and go)-7-10x2-8
DB curls-2-3x5
Pushdowns-2-3x5

OFF

Deadlift
---------
Deadlift-7-10x2-8
Grip shrugs-3x5
T bar row-3x5-8
Pulldowns-2-3x5
DB shrugs-2-3x5

OFF

Bench press
------------
Bench press-7-10x2-8
WG bench (paused)-3x5
Incline bench-3x5
Front raises-2-3x5
Side raises-2-3x5

OFF

Kirk used this 12 week peaking cycle for a meet.
Weeks 1-2 work up to 1x8
Weeks 3-8 work up to 1x5
Weeks 9-10 work up to 1x3
Weeks 11-12 work up to 1x2
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 06-23-2012, 07:17 PM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,719
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578875
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Powerlifting Legend Kirk Karwoski

What does your training week look like?

Quote:
Kirk: My ideal training week is:

Monday- squat and leg work

Tuesday- close grip bench and arms

Thursday-

deadlift and back,

Saturday- Bench, chest and shoulders.


I like to do the primary movement and four assistance exercises each workout. However, in my geriatric condition, training for the raw meet, I had to back off due to the lack of knee wraps. I squatted and dead lifted alternately on the same day, i.e. one week I squatted, the next I squatted 60% and pulled. It worked well and my knees felt healthy.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 06-23-2012, 07:21 PM   #5
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 
Spider Solitare Four Suit Champion! Pick Up Sticks 3D Champion!
Tournaments Won: 3

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,714
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 433342
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

Best squatter of all time to me. Limited gear, walked out, over 1k!
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is online now   Reply With Quote
Old 06-24-2012, 07:44 AM   #6
miked96
Senior Member
Max Brawn
Points: 13,418, Level: 75 Points: 13,418, Level: 75 Points: 13,418, Level: 75
Activity: 12% Activity: 12% Activity: 12%
 

Join Date: Feb 2012
Location: Greenville,SC
Posts: 1,690
Reputation: 141694
miked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master member
Default

My favorite power lifter of all time! Everyone should get his DVD "From Cadet to Capt", all his training sessions including the 1000x2 and a 800x5 in just a belt. Heres his squat routine from the Powerlifting USA where he is on the cover with a shovel "burying" a half a ton.

Offseason Squat:
Squat:Work up to one set of 8-10 reps with no equipment, emphasize depth.
Leg Curl: 3x10

Contest Squat:
Squat
Week 1-4:Top set of 5 in a belt.
Week 5-10:Top set of five in a belt, knee wraps, and a loose suit.
Week 11-14:Top set of three in competition gear.
Week 15-16:Top set of two competition gear.
Attached Thumbnails
Click image for larger version

Name:	250521_207582845945072_100000800745409_498720_3749950_n.jpg
Views:	3355
Size:	39.2 KB
ID:	4769   Click image for larger version

Name:	243054_207584332611590_100000800745409_498745_4380224_o.jpg
Views:	2867
Size:	81.9 KB
ID:	4770   Click image for larger version

Name:	258538_207582405945116_100000800745409_498714_919734_o.jpg
Views:	5163
Size:	90.0 KB
ID:	4771  
miked96 is offline   Reply With Quote
Old 09-10-2012, 07:00 PM   #8
Bodybygamma
Strongman/Powerlifter
Max Brawn
Points: 13,632, Level: 75 Points: 13,632, Level: 75 Points: 13,632, Level: 75
Activity: 5% Activity: 5% Activity: 5%
 
Bodybygamma's Avatar
 

Join Date: Nov 2009
Location: NYC
Posts: 3,500
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
Reputation: 104098
Bodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master member
Default



Bodybygamma is offline   Reply With Quote
Old 09-11-2012, 12:52 AM   #9
themaster2981
Senior Member
Max Brawn
Points: 3,153, Level: 34 Points: 3,153, Level: 34 Points: 3,153, Level: 34
Activity: 29% Activity: 29% Activity: 29%
 
themaster2981's Avatar
 

Join Date: Apr 2012
Location: India
Posts: 1,177
Training Exp: 3 years serious
Training Type: Powerlifting
Fav Exercise: All
Fav Supp: Desi Ghee
Reputation: 54380
themaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beast
Default

Quote:
Originally Posted by miked96 View Post
My favorite power lifter of all time! Everyone should get his DVD "From Cadet to Capt", all his training sessions including the 1000x2 and a 800x5 in just a belt. Heres his squat routine from the Powerlifting USA where he is on the cover with a shovel "burying" a half a ton.

Offseason Squat:
Squat:Work up to one set of 8-10 reps with no equipment, emphasize depth.
Leg Curl: 3x10

Contest Squat:
Squat
Week 1-4:Top set of 5 in a belt.
Week 5-10:Top set of five in a belt, knee wraps, and a loose suit.
Week 11-14:Top set of three in competition gear.
Week 15-16:Top set of two competition gear.
The big boss of powerlifting. The best ever IMO. He got me into Powerlifting.
__________________
Johnnie Walker - Keep Walking

"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
themaster2981 is offline   Reply With Quote
Old 09-11-2012, 05:45 AM   #10
JordanK91
Senior Member
Max Brawn
Points: 3,712, Level: 38 Points: 3,712, Level: 38 Points: 3,712, Level: 38
Activity: 24% Activity: 24% Activity: 24%
 
JordanK91's Avatar
 

Join Date: Feb 2012
Location: Ireland
Posts: 603
Training Exp: 0 - Newbie
Training Type: Starting Strength
Fav Exercise: Bench Press
Fav Supp: USN Muscle Fuel
Reputation: 16360
JordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributor
Default

I love this guys attitude!

"5 minutes!!" - Power unlimited vid is very funny.. Every time I hear his name I think of it immediately
JordanK91 is offline   Reply With Quote
Reply

Bookmarks

Tags
appreciation, karwoski, kirk, series, starting, strength, thread


Similar Threads
Thread Thread Starter Forum Replies Last Post
JM Blakely Appreciation Thread LtL Appreciation Threads 53 06-05-2014 08:16 AM
Ed Coan Appreciation Thread BendtheBar Appreciation Threads 27 09-03-2013 09:59 AM
Max Aita Appreciation Thread BendtheBar Appreciation Threads 20 03-27-2013 04:40 PM
Kirk Karwoski interview J_Byrd Powerlifting & Strength Training 2 01-20-2012 09:53 AM
Max Misch Appreciation Thread BendtheBar Powerlifting & Strength Training 30 03-28-2010 07:14 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:04 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.