09 Dec Lifter of the Week: Casey Krajenka
By: 10/20/Journalist
It’s my pleasure to introduce this week’s Lifter of the Week: Casey Krajenka. Casey is a 24 year-old Marine veteran from Beaverton, MI. When he separated from the service in 2013, that’s when he found his passion for the gym. Shortly after, he began training to compete in Men’s Physique in the NPS. His interests slowly switched gears and eventually the goal was to become as strong as possible – that’s when he decided to start powerlifting competitively. Krajenka competes at 181 and 165 and his current numbers are 408/314/501 = 1223 @ 181.
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How did you discover 10/20/Life and how long have you been utilizing the principles in your training?
I discovered 10/20/Life through a friend I graduated with, who happens to be the wife of Zane Geeting. During my prep for my first meet early this year around March, Tuesday would offer tips/tricks she had learned from Zane and as I got closer to the meet, Zane touched base with me just to check in and see how things were going and also offer some personal advice along the way. He stayed in touch during my meet and basically helped me all throughout the day.
That look I give someone when I see them not following the advice they ask for.
After the meet finished, we began discussing the idea of him taking me on as a client to prep me for Raw Nationals. Since that day I’ve been using his programming, advice, and the 10/20/Life principles to guide my training.
Do you use the training templates or does a 10/20/Life coach write your programs?
Zane did all of my programming in prep for Raw Nationals, which he was able to guide me to a 2nd place finish in the men’s 181 open class. Through his guidance, I was able to add eight pounds to my raw total all while competing at 17 pounds lighter than my previous meet. This was also good enough to take the state record for raw total in my class, which was recently broken by another 10/20/Life user Jason LaVigne.
He also constructed my first offseason cycle and after that point, I have used the templates/guidelines in the 10/20/Life book to learn about constructing my own training cycles. Zane has been there throughout the way to offer tips and keep me on track with my goals. Through his teachings and the guidelines of the book, I use them to construct my fiancé’s outline.
What is the most valuable thing that you’ve learned from 10/20/Life?
The most valuable things I’ve learned is that less is more and to strengthen your core. As opposed to a lot of programs I’ve seen or tried, 10/20/Life seems to benefit more on proper structure and shoring up weak points versus just hammering the main lifts with higher volume/intensity on a more frequent basis. It allows for proper recovery while still developing strength not just in the main lifts, but in every aspect of your physique.
How does 10/20/Life compare to other programs you’ve used?
10/20/Life is, in my opinion, the most well-balanced and properly structured program out there. It doesn’t just give you a cookie cutter 12-week outline and say, “Hit this lift at this %” and assume everyone will benefit from the same programming. It allows for flexibility in your programming through utilizing the RPE-style training system versus percentage-based work.
The best aspect, though, is the great detail put into educating individuals. It teaches you everything from the main lifts, how to determine weak points and strengthen them and proper accessory work to complement your main training. Anything and everything you need to become a better lifter is included in Brian’s work.
Since beginning 10/20/Life, how have your lifts improved?
Since beginning the 10/20/Life program, the biggest difference I’ve seen in my lifts has not just come in overall strength, but the technique in which I lift and my strength in every point of a lift. In my short time using this programming, I’ve added over 75 pounds to my total (granted they’ve only been tested in the gym thus far), but have benefited beyond explanation in my overall understanding of training principles.
I’ve also been able to use the principles of the book to apply to my fiancé’s training and during her first offseason work, she added over 85 pounds to her total in preparation for her first meet this coming February.
Final thoughts?
10/20/Life is a style of training everyone should try. Not just for the education and strength benefits, but to experience how great the whole team is. One of my favorite aspects is the fact that everyone on the team is open and embracing to members. Just because you may be working with one coach, you aren’t restricted to only being offered advice from that coach. Everyone seems to reach out and be willing to help whenever possible, including Brian himself. They’ve really done things right.
Brian Carroll
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