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.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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