[AMA] My Name's Kyle Keough, Former 148-lb. WR Holder and the Second-Best Powerlifter in My House. Ask Me Anything!

[u/kpkeough]

Let's see here...credentials include:

Best lifts at 148: 512 squat (no wraps), 347 bench, 622 deadlift, 1482 total. Former WR total at 148.

Bests at 165: 551/584 squats (no wraps and with wraps), 385 bench, 644 deadlift, 1581/1603 totals (no wraps and with wraps).

RUM VIII Lightweight Superclass Champ, and 2nd at RUM IX.

I also coach my wife, Janis (454 deadlift at 123), as well as a few other nationally ranked lifters in the area (we train out of Des Moines, IA and 22nd St. Barbell).

[u/s-cake]

I know i have to meet a doc maybe but still curious on your opinions Switched from conventional to Romanian DL and I don't know why but after the workout I get serious upper backpain when I bend or raise my arms to the front of my torso Any thoughts what I could be doing wrong since I believe technique is on point? But it has to be something about the technique or setup I guess

Got problems with grip, so I still force myself with overhand without straps, afterwards I switch to hookgrip 1and a half year of training, conventional 350 4reps, stopped increasing weights for Romanian DL at 225 8reps due to the problem I apriciate your AMA, keep up the work!

[u/kpkeough → u/s-cake]

It doesn't necessarily have to be a technique issue. Imagine for a second you blow out your knee and then try to perform a squat. You perform the PERFECT squat, but you collapse in agony. Was it a technique issue? No--you are just hurt!

Now, you're right in one respect: you need to fix the root cause. But without seeing a specialist, you don't know the extent of the injury. You describe the pain as serious: isn't it fair to suggest then that your upper back is probably aggravated to a point where twchnical modifications won't instantly fix the problem at this point?

With upper back pain, it could be any number of things. But recovery has to come first. Recovery and rehab start, and once you are in a trainable state, then you closely address your technique and start from the ground up. You are trying to protect your training without taking a step back, but if you do this for long enough, you are going to fuck your long term development up.

[u/[deleted]]

Not sure if you're still answering questions.

I see you promote self building or more personalizing programing.

I feel that my main issues is programing and nutrition, I've done well nutrition and I know how, I'm just lazy, on that aspect but I'm correcting it slowly.

However my main issue is programing, I'm lost, I have no idea what to do, I program hop, a lot, started on a 3/5/1, modified it slightly, was working ok, but not great, did another program, worked ok as well, etc. I feel that their all to basic and they don't often time times into account personalization, it's do this rep scheme and add your choice of X Y or Z for accessories.

Where is the best place to begin for programing?

What would you say that is more beneficial, a 2phase or a 3 phase, I'm on the fence and think a bit of both, having a phase 1 (build muscle) train new muscle, repeat, then create a peaking when you have a meet coming up.

So it would look like

Phase 1 - progressive overload via "hypertrophy" ranges (6-12)

Phase 2 - progressive overload via "strength" building ranges (2-5)

Then time a peaking block when needed however if nothing coming up, and you start to stall in p2 repeat p1 etc?

[u/kpkeough → u/[deleted]]

Run very basic block periodization. Go back to the EliteFTS content and set it up as Jeremy Frey deacribes. Run it, run it again, and keep running it. Tweak one or two things each time. And get your nutrition in check!

I think you're majoring in the minors, man. Personalization is important, but the general rules are much more important. Learn about how to modify and program for yourself, but understand that beginners and intermediates don't really have a lot of individual needs. They just need to train a long time.

The short of it is that stalling is a non issue of you get your nutrition in order and progress at a reasonable rate while gainimg weight. You can survive a 5-lb. Increase per 12-week macrocycle; you have to eat to do it.

[u/MojaveRed]

Do you pronounce your name "key-oh"?

[u/kpkeough → u/MojaveRed]

You got it. ;)

[u/cXs808]

Yo Kyle, I used to post back in the ol' sherdog days when we all had training logs there, went by the same username with a panda as my avatar. Just wanted to say that I've been keeping up with your progress and it's been nothing short of inspiring.

I don't really have a question for you, just wanted to say hi

[u/kpkeough → u/cXs808]

I remember youuuuuu. Hello friend.

[u/JPPT27]

What do you do for cardio?

[u/kpkeough → u/JPPT27]

I used to just do LISS. Now, my cardio consists of running around while teaching group fitness classes.