Interview with Tom Kosanouvong
Interview with Power Lifter, Tom Kosanouvong
How did you get started with Power Lifting?
It is funny how I got started. I always loved going to the gym and working out, pushing myself harder each week. I remember the time when I used to think benching pressing 250 lbs was a lot. (chuckle) I just wanted to press it once! Now it’s a mere warm up set to rep it out a few time. It was not until recent that I got heavily involved with power lifting. I just love lifting heavy weight and trying to press more then anyone else in the gym. Now I am in search of breaking the California RAW bench press record with the help of not only a coach but also a mentor Alan Aerts. Him and his wife are wonderful people who hold numerous state, national and world records in the power lifting sport. It is an honor to be training with one of the best people in the sport.
How do you incorporate Pull-ups into your training routine?
I do pull-ups during my back workouts starting with just my body weight then adding 60 lbs for 5 sets of 5. I like the feeling of exploding over the pull up bar with a weight attached to me.
What does your training routine look like?
Monday- Chest and Triceps
Flat Bench 5×5 heavy
Decline Bench 3×8
Incline Bench 3×8
Double arm overhead extension 5×5 heavy
Close Grip bench press 3×8
Body weight dips 3×8
Weighted dips 5×5
1 hour of cardio
Wednesday- Back and Biceps
Bent over rows 5×5 heavy
Pull ups 10 body weight for warming up
Weighted pull-ups 5×5
Single arm row back 3×8
Straight bar curl 5×5
Dumbbell hammer curls 5×5
EZ bar curl 5×5
Straight leg dead lifts 5×5
Dumbbell shoulder press 5×5
Should raises 3×8
Upright rows 3×8
Straight bar shrugs 3×8
Dumbbell shrugs 3×8
What does your diet consist of and which supplements do you use?
My current diet is very strict because I am dropping weight from my normal 220-223 lbs to 198 lbs to compete. I feel comfortable around 200 lbs and I might stay at this weight to compete for a while. I have not noticed much of a power loss compared to weighing around 220 lbs. When it comes to supplements people will always make a recommendation on what you should use but my philosophy is what might work for some, might not work for others. I use Cytosport Protein Powder. Not only does it taste good but it works for me. I take USPLabs Jack3d as my pre-workout. My creatine is from ON; it is the micronized creatine unflavored. It mixes well with my protein powder and is tasteless.
What are your top three favorite work exercises and why?
I love the bench press because there is nothing more exciting then pressing hundreds of a pound away from your chest.
My second favorite exercise is pull-ups. As a young child I had always loved doing pull ups during physical education while everyone hates doing them. This still seems to be the case at the gym. A lot of people can lat pull the entire stack but cannot do more then 5-7 consecutive pull ups.
My third favorite exercise would have to be the bent over rows. I typically alternate my variations between your standard bent over rows and the “Yates” row. The way I feel about bench pressing is the way I feel about bent over rows. You have to work the “press and pull” techniques to gain more power and strength.
Where does your daily motivation come from?
I grew up in a competitive environment and I take that same philosophy with me to the gym. That’s another reason why I got into power lifting for the competition.
What are your goals for 2011?
Break the California RAW Bench Press record and be able to defend year round.
What is your advice for someone who wants to start power lifting?
Learn from someone who is experienced so you can work on proper techniques and design a routine that is going to help you achieve your goals. There is nothing worse then getting yourself hurt or bombing out of a meet because you did not have the correct training.
What competitions have you competed in and which ones have you chose for the future?
I have done several local lift meets within my area but this year I have stepped up my training to compete in sanctioned events held by the United States Powerlifting Associations (USPA). I will be attending the California State Multiply Bench press and Bakersfield Biggest Bench, California State Bench press & Dead lift Championship, California State Multiply, Single Ply & Multiply Nationals, Mid-Cities Bench press, Halloween Power lifting Classic, and the Ironman Power lifting.
Anything else that you would like to share with our readers?
I would like to thank my gym partners Jimmy, Phil, my coach Alan Aerts and his wife Bonnie for guiding me in the right path. And also my sponsor at True Honor and Extreme Pull ups for giving me the opportunity for this interview. Thank you!
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