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 KevinAlvy's Training Log

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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Mon Apr 09, 2012 10:15 pm

KevinAlvy wrote:
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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PostSubject: Re: KevinAlvy's Training Log   Mon Apr 09, 2012 10:24 pm

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PostSubject: Re: KevinAlvy's Training Log   Tue Apr 10, 2012 8:12 pm

Competition Squat
45 2x8
135x5
225x5
315x1
405x1
495x1
545x1
565x1 too deep


Deficit Deadlift
135 2x5
225x3
315x1
405x1
495x1
545x1
565x3


Hammer Strength Pulldown
4x15


Superset
Ab Pulldown 3x
Hammer Curl 2x
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PostSubject: Re: KevinAlvy's Training Log   Tue Apr 10, 2012 11:09 pm

I brokeded my eye

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PostSubject: Re: KevinAlvy's Training Log   Tue Apr 10, 2012 11:40 pm

Squats and fish oil.

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PostSubject: Re: KevinAlvy's Training Log   Wed Apr 11, 2012 12:07 am

yep
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PostSubject: Re: KevinAlvy's Training Log   Fri Apr 13, 2012 8:50 pm

Competition Bench
135 2x8 tng
185x3
225x1
260x1
295x1
330x1
365x1


SOHP
45x10
95x10
135 2x10


Dips
5x15


Superset
Front Raises 5x10
Pec Rehab 5x15


Notes: Felt pretty good despite an awful handoff
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 14, 2012 12:44 am

KevinAlvy wrote:
Competition Bench

Notes: Felt pretty good despite an awful handoff
George needs to get his head in the game.

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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 14, 2012 5:07 pm

Competition Squat
45 2x8
135x8
225x3
315x1
405x1
495x1
545x1
585x1


Competition Deadlift
135 2x5
225x3
315x2
405x1
495x1
565x1
625x1 + 5


Hammer Strength Lat Pulldown
6x10


Decline Partial Situps
45 4x15


Snatch Grip Pendlay
135 3x10


Superset
Hammer Curls 2x10
Band Pull Aparts 2x15


I fell onto my toes on the squat but I was easily able to muscle through it. Deadlift felt pretty good, very smooth. Will probably take my opener for sq tuesday and either light cgbp or sohp along with bb stuff

Nathan Poage wrote:

George needs to get his head in the game.

He went home for some jewish function, idk
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 14, 2012 7:32 pm

Back to Israel? He better get back in time for the meet.

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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 14, 2012 7:59 pm

Something along those lines

He gets kind of emo when I ask him about it so I tend to stay awhey
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 14, 2012 9:02 pm

KevinAlvy wrote:
Something along those lines

He gets kind of emo when I ask him about it so I tend to stay awhey
Not sure if intentional...

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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 14, 2012 9:06 pm

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PostSubject: Re: KevinAlvy's Training Log   Tue Apr 17, 2012 6:10 pm

I am going to skip today's planned lift

I am weighing in at a LOT more than I thought I would be and I am worried that taking my openers today will mess up my recovery


probably the first time taking a full week off of lifting in almost 8 years
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PostSubject: Re: KevinAlvy's Training Log   Tue Apr 17, 2012 7:35 pm

DYEL?

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PostSubject: Re: KevinAlvy's Training Log   Sun Apr 22, 2012 12:18 am

Nasa Powerlifting Meet


Squat
550 good lift
595 good lift
611 failed mid lift


Bench
340 good lift
363 good lift
370 failed a few inches off chest


Deadlift
580 good lift
628 good lift
644 failed at knees


Total
1586 ish


Weight 219.5

Notes: Will probably write up some meet notes tomorrow
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PostSubject: Re: KevinAlvy's Training Log   Sun Apr 22, 2012 11:36 am

Stuff to plan for next time
The meet was from like 10am to 7pm and I was standing almost the entire time. --- bring a chair

I was pretty cold during the squat attempts and I should probably be sweating. --- Keep sweats on at all times

I timed my caffeine/warmups pretty poorly for the squat, better with the bench and perfect for deadlifts --- this is going to just take more experience

I didn't have a good idea of how deep I was squatting, I still won't until the video is up. --- need to stop squatting in front of a mirror

My deadlift attempts were kind of bad. I think that I only have one near maximal pull in me a day. I might consider just using my opener as my last warmup then go for broke immediately. I sealed my own fate by going 628 then 644 imo


Training plans
I have had a lot of success lately with sticking to the competition lifts, but I want to take the next few weeks to work on the quick lifts and some more assistance. I will see where I am at after that
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PostSubject: Re: KevinAlvy's Training Log   Mon Apr 23, 2012 7:40 pm

Snatch Drill from two Blocks
Warmups
135 5x(Snatch Pull + Full Snatch)


Clean Drill from two Blocks
Warmups
135 5x(Clean Pull + Full Clean)


Neutral Grip Chinups
Bw 5
45 3x5


Row From one Block
135x10
185 3x10


Decline Situps
25 2x10


Hammer Curls
3x10


Notes: Nice to move around a bit
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PostSubject: Re: KevinAlvy's Training Log   Wed Apr 25, 2012 8:45 pm

Squat
Warmups
455x10


Sumo Deadlift W/ Straps
Warmups
495 3x3


Reverse Lunges
Warmups
165x5


Hanging Leg Raises
15,15,10


Hamstring Curls
4x10



Morning Weight: 223.8 No idea how I am this light but I am okay with it
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PostSubject: Re: KevinAlvy's Training Log   Thu Apr 26, 2012 3:01 pm

DYEEmbed?

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PostSubject: Re: KevinAlvy's Training Log   Thu Apr 26, 2012 7:39 pm

Tng Bench
Warmups
295x5


Incline DB Press
Warmups
100x8


Dips
Warmups
90x5


Skull Crusher
95 3x8


Notes: Trying to condition for some more bench volume


Morning Weight:225

Nathan Poage wrote:
DYEEmbed?

fuuuuuuu
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 28, 2012 8:14 pm

Squat
Warmups
495x2


Deadlift
Warmups
495x2


Neutral Grip Pullups
Bw x 5
25x3
45x3
70x3


Superset
Ab Pulldowns 3x25
Face Pulls 3x15


Cable Curls
3x10


Notes: Was planning on doing 545 for both but I stopped due to soreness/cramping
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 28, 2012 9:01 pm



This video confirms a lot of what I had always thought. Too timid on the first rep of squat, and a terribly inefficient bar path on the first rep on deadlifts.

Plan is to commit on the first rep of squats, and work on mobility for the starting position of the deadlift
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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 28, 2012 9:10 pm

What motion tracking program is that? If it's the one I'm thinking of, how did you get it to upload to the youtubes? Mine would never convert to the right format for some reason.

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PostSubject: Re: KevinAlvy's Training Log   Sat Apr 28, 2012 9:14 pm

Kinovea

you computer illiterate breh?
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