On April 5, 2022, Kirvay took to a staggering high-endurance, high-capacity workout when he shoulder pressed 225 pounds for 20 reps. In a likely indication of the lift’s ease, Kirvay one-hands a ballcap onto his head and trots away once he finishes the set.

Check out the video of the workout below, via Kirvay’s Instagram profile:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Kyle Tiger Kirvay (@kylekirvay)

[Related: Watch Strongman Trey Mitchell Crush A 405-Pound Behind-The-Neck Press For 3 Reps]

Kirvay lifts and lowers each of his 20 reps with control and minimal signs of strain. He repeatedly breaks the elbow parallel angle — going lower than 90 degrees — which some people might consider more difficult because it lengthens the range of the eventual press. In addition, Kirvay maintains an upright position while sitting, forcing his anterior deltoids (or front) to bear more of the load through the set. This positioning contrasts with a heavier shoulder press where a lifter could position themselves back a little more, involving more of their upper chest muscles.

It is not until the 16th rep that Kirvay starts to slow down. Even with some short breaks toward the end, he still completes the set relatively easily. 

Don’t neglect the 20 rep sets!

While Kirvay’s shoulder press set primarily working his front delts is impressive, it’s important to note that having a balance of shoulder strength is vital — for regular people and powerlifters.

One study noted that up to 69 percent of people will eventually develop some form of a shoulder injury or dysfunction in their lifetimes. When working out, if they focus mainly on their front delts, neglecting their medial delts (what gives shoulders their rounded appearance) or posterior delts (the back shoulder muscles), they could place themselves at future risk. (1)

A well-rounded strength-sports athlete, Kirvay likely understands this shoulder dynamic. He simply appeared to polish off his front delts with his shoulder press. 

A Strong Start

A bodybuilder turned powerlifter, Kirvay has only recently begun his foray into powerlifting. According to Open Powerlifting, he has one official powerlifting meet to his name thus far — the 2022 United States Powerlifting Association (USPA) Battle at Atilis.

While competing in the 140-kilogram weight class, that event saw Kirvay break four New Jersey state records — including a 365-kilogram squat (804 pounds), a 365-kilogram deadlift (804 pounds), and a 1,005-kilogram total (2,214 pounds). His 275-kilogram bench press (606 pounds) was both a New Jersey state and national record. 

At the time of publishing, Kirvay has not yet announced his next powerlifting competition. His upper-body dedication might pay off with more tremendous, record-breaking dividends whenever that day comes. 

References: 

1. Sweeney, S., Porcari, J.P., Camic, C., Kovacs, A., Foster, C. (2016). Shoulders above the rest? Ace ProSource; Sep 2014

Featured image: @kylekirvay on Instagram

The post Watch Kyle Kirvay Make a 225-Pound Shoulder Press for 20 Reps Look Easy appeared first on Breaking Muscle.

I can’t decide if I like it or not or if it makes squatting easier. The weight felt the same to me as a straight bar. 

Check out the complete set in the video below, courtesy of Kirvay’s Instagram page. In addition to the curved barbell, Kirvay wore a lifting belt for improved core stability during the set. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Kyle Tiger Kirvay (@kylekirvay)

[Related: Bodybuilder Breon Ansley Explains His Decision To Retire From The Classic Physique Division]

Kirvay moved through the five reps of the squat set relatively smoothly. Aside from a slightly longer break right before the final rep, Kirvay powered through the entire set while maintaining his form. A quick comment of approval right before the last rep might have hinted that Kirvay appeared to consider the lift notable. He performed each of the reps controlled with deep breaths in between. 

Benefits of a Curved Barbell

According to Kirvay’s Instagram post, he says the curved barbell can help lifters who have restricted shoulder movement. His assessment of those potential benefits adds up.

Due to the size of their traps and shoulders, some larger lifters might sometimes lack the required shoulder rotation to properly grip a straight barbell in a narrow fashion. This is important because one study showed that a narrow barbell grip can allow for more weight to be lifted, assist with comfort, and make for an improved range of motion on the squat itself. (1)

Furthermore, the curve of the Duffalo barbell can help larger people with tighter shoulders grip the weight better. In Kirvay’s video — he would qualify as a larger lifter with big shoulders — he appears to take hold of the curved barbell almost by the collars, allowing him to use a narrow barbell grip. 

How a Dual-Sport Athlete Might Thrive

Kirvay currently excels in two sports — bodybuilding and powerlifting. His most notable bodybuilding achievement is a 16th-place finish at the 2020 IFBB Chicago Pro. As far as powerlifting, he recently competed in the 2022 USPA Battle at Atilis. There, during his first pro powerlifting meet, he set four New Jersey State Records and a National Record.

It’s impressive that Kirvay can compete at a relatively high level in two sports with such opposing training styles. For example, it can be challenging for a physique athlete to make serious strength gains for powerlifting during a competitive season because of nutritional restrictions. According to one study, bodybuilders’ training while in a caloric deficit often places significant stress on their bodies’ metabolism — especially when they’re trying to build or decrease mass. (2) 

However, that doesn’t necessarily mean that someone like Kirvay can’t and shouldnt’t lift heavy. He can still prove capable of lifting astounding amounts of weights amidst a good routine.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Kyle Tiger Kirvay (@kylekirvay)

[Related: Powerlifter Jamal Browner Pulls A Conventional Deadlift PR Of 432.5 Kilograms (953.5 Pounds) In Training]

High-intensity, low-volume lifting can also act as a quality way to maintain muscle. As some research has stated, high-intensity and low-volume lifting even proved to be more beneficial than a high-volume, low-intensity routine over an extended period. (3) That’s because it can allow for a quality way to stimulate the athlete’s muscles if they don’t have the endurance for more extended sets on a particular day.

An athlete like Kirvay might seek to lower the volume and increase the intensity of their bigger lifts accordingly during the off-season. 

Some creativity will likely be necessary to juggle two sports in a highly competitive manner. Whatever Kirvay’s training consists of, he might be thinking outside the box to shine as a bodybuilder and powerlifter. 

Kyle Kirvay’s Career and Future

Having only made a recent foray into competitive powerlifting, Kirvay’s ledger of work as a bodybuilder is a little longer. Below you’ll find the results of “The Tiger’s” competitive bodybuilding career to date:

Kyle Kirvay — Bodybuilding Results

• 2017 NPC Steve Stone Metropolitan Championships — Second place — Open Bodybuilding — Men’s Novice Heavyweight — First Place | Open Bodybuilding
• 2017 NPC National Championships — 16th place — Open Bodybuilding
• 2018 NPC Universe Championships — First place — Open Bodybuilding
• 2018 NPC Universe Championships — First place — Classic Physique
• 2020 IFBB Chicago Pro — 16th place | Open Bodybuilding

Here are the results from Kirvay’s powerlifting career to date, which again only includes the 2022 USPA Battle at Atilis:

Kyle Kirvay — 2022 USPA Battle of Atilis | 140 kilograms

• Squat: 365 kilograms (804 pounds) — New Jersey State Record
• Bench Press: 275 kilograms (606 pounds) — National & New Jersey State Records
• Deadlift: 365 kilograms (804 pounds) — New Jersey State Record
• Total: 1,005 kilograms (2,214 pounds) — New Jersey State Record

Whenever Kirvay decides to compete in organized bodybuilding or powerlifting competition again, his squats could prove critical to a quality showing. 

References: 

1. Larsen, S., Kristiansen, E., Helms, E., van den Tillar, R. (2021) Effects of Stance Width and Barbell Placement on Kinematics, Kinetics, and Myoelectric Activity in Back Squats. Front. Sports Act. Living, 2021 Sep. 
2. Giessing, J., Eichmann, B., Steele, J., Fisher, J. (2016). A comparison of low volume ‘high-intensity training’ and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training. Biol Sport. 2016 Sep; 33(3): 241–249. 
3. Barakat, C., Pearson, J., Escalante, G., Campbell, B., De Souza, E.O. (2020). Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength and Conditioning Journal; 2020 Oct; 42 (5): 7-21

Featured image: @kylekirvay on Instagram

The post Watch Bodybuilder Kyle Kirvay Squats 685 Pounds for 5 Reps appeared first on Breaking Muscle.

I have one more week of training after this, followed by my competition week (which is similar to a deload). Around this time I get antsy to get into the gym, as my motivation has never been higher. I haven’t been sore at all this week, so I got a fifth day of practice in.

Simplicity Is Key

I’ve been training for so long that I’ve tried every program: 5/3/1, Westside, circuit training, Smolov, and bodybuilding programs. I would’ve done dumbbell curls on a BOSU ball with Jillian Michaels if she told me it would increase my bench. But if there’s one thing I’ve learned this year as far as training for powerlifting goes, it’s that simplicity is king. I’m going on the platform to perform three exercises. Shouldn’t the bulk of my training be performing those three movements?

They say it takes 10,000 hours to become an expert at any one thing, and I’ve set out to hit that number as quickly as possible. Don’t worry, it’s still going to take forever. When I was working on building one lift once each week, I would spend around thirty minutes doing that lift, and then an hour and a half trying to build that lift. This means I would perform a competition barbell squat for thirty minutes once per week.

I think I’d be dead before I hit 10,000 hours at that rate. With my higher frequency training, I get to squat for thirty minutes five times per week. That’s five times the amount of actual practice! Sweet.

RELATED: The Art of Practice: 5 Key Elements for Perfect Practice

 Training Focus

One phrase I hear time and time again is, “Don’t major in the minors.” I think we’ve all been guilty of this. My next meet will mark my fourth of the year, so I’m basically a beginner. My time shouldn’t be spent doing accessory lifts to build my big three.

I would benefit much more from practicing only the big three. Dedicating the majority of my time to these lifts alone will provide roughly one zillion benefits, including increased motor unit recruitment, firing rate, and intra- and inter-muscular coordination. These three movements will become second nature. I’ll improve upon my technique, and my body will know exactly what to do when I get on the platform.

“The week was great. I hit some big weights with ease, and oddly enough it felt natural to squat and bench so often.”

My body has adjusted to squatting and benching nearly every day, and my numbers have shot through the roof. Other than the performance benefits of practicing so often, having confidence under a heavy bar is huge. This week I topped off my squat and bench at 300 and 215, respectively. Both lifts felt easy and I still had a few more reps left in the tank. Meat and taters time:

Monday

Squat – Heavy

Bar x 10 (2 sets)

135 x 5

185 x 3

260 x 3 (5 working sets @ 5 lb increase)

270 x 1

280 x 1

290 x 1 (training max for the day)

Bench – Maintenance

Bar x 10

95 x 5

135 x 5

175 x 2 (5 working sets @ 80%)

205 x 1

215 x 1 (training max for the day)

Deadlifts – Technique/Speed

135 x 5 (2 warm-up sets)

260 x 1 (6 working sets @ 75%)

Tuesday

Bench

Bar x 10

95 x 5

135 x 5

185 x 3 (4 working sets @ 85%)

205 x 1 (training max for the day)

Squat (2-second pause in the hole)

Bar x 10 (2 sets)

135 x 5

185 x 5 (3 working sets @ 65%)

205 x 1 (training max for the day)

Dumbbell Row

40 x 5

65 x 5

85 x 2 (2 sets)

105 x 5 (5 working sets)

Wednesday

Yoga

Thursday

Deadlift – Heavy

135 x 5 (2 warm-up sets)

225 x 5

275 x 1 (6 working sets @ 80%)

Bench – Floor Press

Bar x 10

95 x 5

135 x 5

185 x 2 (4 working sets @ 85%)

205 x 1 (training max for the day)

Squat – Reps

Bar x 10 (2 sets)

135 x 5

185 x 3

220 x 8 (3 working sets @ 5 lb increase from last week)

265 x 1 (training max for the day)

Friday – Extra Day

Squat – Training

Bar x 10 (2 sets)

135 x 5

185 x 3

225 x 3

245 x 2

265 x 2

285 x 1

295 x 1

300 x 1 (training max for the day)

225 x 2 (4 back off sets)

Bench – Training

Bar x 10

95 x 5

135 x 5

185 x 3

205 x 2

210 x 1

215 x 1 (training max for the day)

185 x 2 (4 back off sets)

Hanging Leg Raise x 10 (5 sets)

Planks (15 second holds)

Saturday

Bench – Pin Press

Bar x 10

95 x 5

135 x 5

195 x 1 (4 working sets @ 90%)

215 x 1 (training max for the day)

Squat – Goblet Squats

35 x 10 (2 sets)

55 x 5

90 x10 (3 working sets @ 5 lb increase from last week)

Bent-over Row

95 x 5

135 x 5

200 x 3 (5 working sets @ 5 lb increase from last week)

Sunday

Rest

The week was great. I hit some big weights with ease, and oddly enough it felt natural to squat and bench so often. Next week is my last week of training in the gym, so I’ll be hitting some big daily maxes and picking out my first attempts. Stay active!

Ryan Seaver is a novice powerlifter who found his love for the sport after six years of going to the gym religiously. Follow Ryan’s journals to learn how to get started as a competitive lifter.

The post Pre-competition Reflection (Athlete Journal 7) appeared first on Breaking Muscle.