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 KevinAlvy's Training Log

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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Sat Mar 10, 2012 10:49 pm

Competition Bench
135 2x10
185x3
225x3
255x3
295x3
315 2x3


BTN Jerk
Extensive Warmup
95x5
135x1
185x1
225x1
255x0 stopped here or else I would've risked injury


Seated DB Press
75 3x10


Dips
3x20


Front Raises
35 lbs 3x10


Superset
Tricep Pressdown 3x10
Prehab 3x10


Notes: Forgot my wrist wraps today. I was really shaky on the bench because they are legitimate Oly bars. No wraps made the jerks scary
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Mon Mar 12, 2012 11:32 pm

Competition Squat
45x10
135x8
225x2
315x2
405x2
495x2
535x2
560x2
535x2


Deficit Deadlift
135x5
225x3
315x1
405x1
495x1
535 2x3


Snatch Grip Pendlay Row
135 4x15


Superset
AB Pulldowns 2x15
Hammer Curls 2x15



Notes: felt super energized from not drinking and actually getting some sleep this weekend. Unfortunately I woke up some soreness while warming up and it made the lifting brutal. Noticed that I lost my arch after the first rep of every squat work set. Realized I really need baby powder for deadlifts
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PostSubject: Re: KevinAlvy's Training Log   Wed Mar 14, 2012 9:05 pm

Competition Squat
45x10
135x8
225x2
315x2
405x2
495x2
535x2
560x2
535x2


Competition Bench
Warmed up to 275 and was risking a pec strain if I continued so I stopped


Sumo Deadlift W/ Straps
135 2x5
225x2
315x2
405x2
495x2
535x2
550x2


Ab Pulldowns
Stack 5x20


Seated Hammer Press
2x15



Notes: I have accumulated a decent amount of fatigue and I can't seem to hold my arch during squats/deads. I am going to push my friday squat/dead to saturday and reduce my frequency to 2x next week
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PostSubject: Re: KevinAlvy's Training Log   Fri Mar 16, 2012 8:53 pm

TNG Bench
135x8
185x3
225x3
255x3
295x3
315x3
335 2x2 tried 2x3 but failed

Seated DB Bench
55x10
80 10,10,6


Superset
Pec Rehab 3x10
Db Raises 3x10


Supersets
Pressdowns lotsxlots
Pec Rehab lotsxlots


Notes: Still can't handle 2x a week bench. Going to continue with 2x press 1x bench for a while longer I think
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PostSubject: Re: KevinAlvy's Training Log   Sun Mar 18, 2012 1:51 pm

Saturday March 17th


Competition Squat
135 2x5
225x3
315x3
405x3
495x3
560x3


Competition Deadlift
135 2x3
225x3
315x3
405x3
495x3
565x3


High Pull
135 2x3
225x1
275x1
335x1 thumb was killing me here


Weighted Decline Situps
45 2x20



Notes: Squats looked a bit high but the bar had some decent speed. Going to start ramping and going for PRs now
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Sun Mar 18, 2012 4:48 pm

Quote :
Weighted Decline Situps
45 2x20

Six pack by summer, brah?

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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Sun Mar 18, 2012 5:02 pm

Nathan Poage wrote:
Quote :
Weighted Decline Situps
45 2x20

Six pack by summer, brah?

not telling
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PostSubject: Re: KevinAlvy's Training Log   Tue Mar 20, 2012 10:01 pm

Competiton Squat
45x10
135x5
225x5
315x5
405x5
495x1
550 2x3


Deficit Deadlift
135x5
225x3
315x3
405x3
495x3
550x3


SOHP
45x10
95x5
135x5
165 3x5



Notes: Sleep deprivation seems to be catching up to me finally and slowing down my squats. Sorry about the close up on deads, didn't realize. Probably gonna do a BB style back workout tomorrow
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PostSubject: Re: KevinAlvy's Training Log   Thu Mar 22, 2012 12:17 am

Snatch Drill
High Pull, Power Snatch, Overhead Squat
10 @ 95lbs

Hammer Strength Row
4x10


Weighted Decline Situps
3x20


Face Pulls
4x15


Hammer Curls
2x10


Notes: It was nice to take it easy in the gym today. Wrist is okay to snatch, still a no go for cleans
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PostSubject: Re: KevinAlvy's Training Log   Sat Mar 24, 2012 5:57 pm

TNG Bench
135 2x8
185x5
225x3
265x2
305x2
327.5x1 misload and an ugly rep
340x2


SOHP
45x10
95x5
135x5
170 3x5


Dips
BW 4x25


Superset
DB Front Raises 3x15
Incline Flyes 3x10


Superset
Pressdown 2x10
Pec Prehab/Rehab 2x10

Notes: On the 327.5 the bar was missing 12.5 on one side Sad Probably should have backed down to 305 again before going to 340. The 340 was really messed up and the misload ruined my motor pattern. Planned to do 2x2 but decided to call it quits
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PostSubject: Re: KevinAlvy's Training Log   Sat Mar 24, 2012 6:12 pm

Competition Squat
45 2x10
135x5
225x3
315x2
405x2
495x2
575x2 + 5


Competition Deadlift
135x5
225x2
315x2
405x2
495x2
590x2 + 5


Power Snatch, Full Snatch, Full Snatch from blocks
95 lbs 10 sets


Row From 1 Block
135x5
225x5
245x5
265x5


Ab Pulldowns
Stack 3x20


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PostSubject: Re: KevinAlvy's Training Log   Tue Mar 27, 2012 12:26 am

175 3x5 SOHP plus some gains
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PostSubject: Re: KevinAlvy's Training Log   Tue Mar 27, 2012 10:32 pm

Competition Squat
45x8
135x5
225x3
315x3
405x1
495x1
550 2x3


Deficit Deadlift
135x5
225x3
315x1
405x1
495x1
565x1
610x0


Hammer Row
4x10


Ab Pulldowns
3x stack


Hammer Curls
2x12 50lbs


Face Pulls
4x15




Notes: Thought the bar was moving much slower than it was so I just dropped it. I think I lost my idea of what a decent % feels like from all this volume
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PostSubject: Re: KevinAlvy's Training Log   Fri Mar 30, 2012 11:58 pm

Tng Bench
135 2x8
185x3
225x3
265x2
305x2
345x2


SOHP
45x10
95x5
135x5
175 3x5


Dips
4x


DB Raises
2x10


Superset
Rope Pressdowns 2x15
Pec Rehab/Prehab 2x10


Notes: Bench hasn't felt this good in a long time. Looking forward to the upcoming weeks
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PostSubject: Re: KevinAlvy's Training Log   Sat Mar 31, 2012 7:52 pm

Competition Squat
45 2x10
135x5
225x5
315x2
405x2
495x2
545x2
585x2 + 10


Competition Deadlift
135 2x3
225x2
315x2
405x2
495x2
545x2
590x2


Hammer Row
4x10


Partial Decline Situps
3x15 @ 45lbs


Face Pulls
3x15


Notes: Had a powerlifitng demi-god watch my squat depth and they gave me a meh on the first and a green on the second. I didn't realize I had already done 590x2, should've tried 595x2
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Sat Mar 31, 2012 8:00 pm

So your victory speech at the top of the deadlift was for naught? Son, I am disappoint.

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PostSubject: Re: KevinAlvy's Training Log   Sat Mar 31, 2012 8:04 pm

Nathan Poage wrote:
So your victory speech at the top of the deadlift was for naught? Son, I am disappoint.

feels batman
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PostSubject: Re: KevinAlvy's Training Log   Tue Apr 03, 2012 9:46 pm

Monday's Workout


SOHP
45 2x10
95x5
135x5
185x5


CGBP no arch
135x10
185x10
225 3x10


Notes: Sadly that bench is much better than the week before when I got 10,8... I think this will be a good way to work back into some more chest volume


Tuesday's Lift


Competition Squat
45 2x8
135x5
225x3
315x3
405x3
495x1
550 2x3


Deficit Deadlift
135 2x5
225x2
315x2
405x2
495x2
575x2


Snatch Grip Pendlay Rows
135 4x15


Cable Pulldowns
3x10


Face Pulls
2x15


Weighted Decline Partial Situps
2x20 45 lbs


Hammer Curls
2x10


Notes: This workout was easy. I might need to increase the intensity or add another lower day so that I don't peak too early
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PostSubject: Re: KevinAlvy's Training Log   Wed Apr 04, 2012 9:46 pm

BTN Jerk
Warmups
300x0
300x1


SOHP
Warmups
200x2


Rope Pressdowns
4x10
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PostSubject: Re: KevinAlvy's Training Log   Fri Apr 06, 2012 9:19 pm

Competition Bench
135 2x8
185x2
225x2
255x2
295x2
330x1
355x1


Seated DB Press
50x10
60x10
70x10
80x10
90x8


Dips
5x20


DB Raises
2x20 @ 25lbs


Notes: Bench went pretty decent today. Wrist felt good today and was able to do my assistance work without wrist wraps
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Chris Anderson
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PostSubject: Re: KevinAlvy's Training Log   Fri Apr 06, 2012 10:10 pm

You didn't mention the muscle ups.

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PostSubject: Re: KevinAlvy's Training Log   Fri Apr 06, 2012 10:27 pm

Chris Anderson wrote:
You didn't mention the muscle ups.

Oh yeah

Muscle ups

25x0
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 07, 2012 3:15 pm

Competition Squat
45 2x8
135x5
225x3
315x2
405x2
495x2
550x2
595x2 +10 RPE 10/10


Competition Deadlift
135 2x5
225x2
315x1
405x1
495x1
550x4


Superset
Rope Abs Stack 4x20
Hammer Pulldown 4x10

Notes: That was a pretty big squat session for me, my best prior to this training cycle was 570x2 and I missed 594 at my last meet. I think I have exhausted my competition lift prs before the nasa meet in 2 weeks. Might try a cheap deficit deadlift PR on tuesday
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 07, 2012 9:50 pm

KevinAlvy wrote:
Chris Anderson wrote:
You didn't mention the muscle ups.

Oh yeah

Muscle ups

25x0
Crossfagging it up?

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PostSubject: Re: KevinAlvy's Training Log   Mon Apr 09, 2012 10:12 pm

SOHP
Warmups
205x2


BTN Jerk
Warmups
305x0


Close Grip flat back bench
Warmups
225 3x10

Nathan Poage wrote:
KevinAlvy wrote:
Chris Anderson wrote:
You didn't mention the muscle ups.

Oh yeah

Muscle ups

25x0
Crossfagging it up?

come in me bro
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