Kurt Karowski – Lost Training Footage

This was taken and used by permission from Jim Steel’s website.  Thanks to Jim for his continued friendship!

This is never before training footage of Kirk Karwoski training for his Raw AAU Meet in 2004. I also have the footage of the meet. I will put that up in a few days.

A little background here: Kirk trained and lifted in this meet “raw” , which he defines as “wearing just a belt”. Kirk weighed 252 in this footage.
He squats 545, 675 and 745.
His last heavy squat workout was 2 weeks earlier, where he did 815×1. He was jumping 20lbs every other week in the squat.
Between those weeks, he would take 80% of the planned 20 lb jump and just perform a single. He felt like this kept himself “feeling” the weight without taxing him too much. For example, if he did 700×5, and 2 weeks later planned for 720×5, he would just single 575 the week after 700×5.

For the bench press, he goes, 225, 405, 445 and 485. He had a “very inflamed rotator cuff which was a nightmare”. He benched 505 a month earlier.

On the deadlift, he does 495, 585, 675. The week before, pulled 785.  He only trained once a week for this meet, doing all three lifts on one day.

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  • Comment by Sam — December 1, 2011 @ 8:32 pm

    Fucking awesome. Those Deadlifts were fucking insane!


  • Comment by Dave — December 1, 2011 @ 8:40 pm

    That guy is a monster

  • Comment by zach even - esh — December 1, 2011 @ 10:10 pm

    HOLY S**T! Talk about being INsanely FAST and Tight! I have his DVD , ‘Cadet to Captain’ – he is a friggin’ powerhouse.

    Marty Gallagher spent lots of time training Kirk, these guys are all cut from the same steel, like you, Jimmy!

  • Comment by Brian — December 2, 2011 @ 10:34 am

    Damn. ‘Nuff said.

  • Comment by Eric — December 3, 2011 @ 5:50 pm

    Karwoski is awesome. What incredible strength and intensity. Good to see him still doin’ it.

  • Comment by Eric — December 3, 2011 @ 6:00 pm

    Forgot to say……once a week? Really?

  • Comment by Michael — December 6, 2011 @ 9:16 am

    Hey Jim,

    how important is a strength coach in your opinion? Currently I’m lifting with a few friends who have the same goal as me but we never had access to a good coach. Do you think somebody can reach his full potential by research and stuff like that?


  • Comment by Jim Wendler — December 6, 2011 @ 11:44 pm

    I don’t think it is important at all.

  • Comment by Jim Wendler — December 6, 2011 @ 11:46 pm

    I’m sure he fretted daily about assistance work.

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