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 KevinAlvy's Training Log

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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Sat Nov 12, 2011 5:39 pm

This was posted during the game. Do you not love the Hawkeyes and America?
Volume is boring though. This is my last week of the base cycle of Smolov so no more 4x9s. I am excite.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Sun Nov 13, 2011 10:42 pm

Nathan Poage wrote:
This was posted during the game. Do you not love the Hawkeyes and America?
Volume is boring though. This is my last week of the base cycle of Smolov so no more 4x9s. I am excite.

Yeah I can't say I really care much for Iowa football lol. I love Merica tho

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PostSubject: Re: KevinAlvy's Training Log   Sun Nov 13, 2011 10:43 pm

Sunday November 13th Week 1 - Volume


Squat
45x10
135x5
225x5
315x5
405x5
475 5x5 - First set very high, got better as sets went on


RDL
135x5
225x3
315x3
405x3
495x3


Superset
Barbell Row 135 3x10
Handing Leg Raises 3x10


Notes: Need to stop squatting high
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Chris Anderson
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PostSubject: Re: KevinAlvy's Training Log   Sun Nov 13, 2011 11:00 pm

KevinAlvy wrote:


Yeah I can't say I really care much for Iowa football lol. I love Merica tho



blasphemy
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PostSubject: Re: KevinAlvy's Training Log   Sun Nov 13, 2011 11:41 pm

KevinAlvy wrote:
Notes: Need to stop squatting high
Don't do drugs, kids.
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PostSubject: Re: KevinAlvy's Training Log   Mon Nov 14, 2011 12:02 am

Nathan Poage wrote:
KevinAlvy wrote:
Notes: Need to stop squatting high
Don't do drugs, kids.

friends don't let other friends squat high
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PostSubject: Re: KevinAlvy's Training Log   Mon Nov 14, 2011 12:36 am

KevinAlvy wrote:
Nathan Poage wrote:
KevinAlvy wrote:
Notes: Need to stop squatting high
Don't do drugs, kids.

friends don't let other friends squat high
Or they squat high together. It really depends on your personal views and whether you think laws against such activities are morally right.
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PostSubject: Re: KevinAlvy's Training Log   Mon Nov 14, 2011 1:47 am

Nathan Poage wrote:
KevinAlvy wrote:
Nathan Poage wrote:
KevinAlvy wrote:
Notes: Need to stop squatting high
Don't do drugs, kids.

friends don't let other friends squat high
Or they squat high together. It really depends on your personal views and whether you think laws against such activities are morally right.



I meant squatting above depth that would pass in a powerlifting meet, not using drugs
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Mon Nov 14, 2011 9:35 am

Not serious. I went through a phase of heavy drug use and hedonism back in the 60's but that's behind me now.
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PostSubject: Re: KevinAlvy's Training Log   Tue Nov 15, 2011 11:26 am

Tuesday November 15th Week 1


Snatch
A lot of warmups
135 10x2


Power Clean
A lot of warmups
205 10x1


Front Squat
135 5x5 lol


Superset
Hammer Curls 2x
Hanging Leg Raises 2x10


Notes: Has some absolutely terrible DOMS that would not go away
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Tue Nov 15, 2011 1:23 pm

Your front squat is progressing nicely. What was the DOMS from?
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PostSubject: Re: KevinAlvy's Training Log   Tue Nov 15, 2011 10:02 pm

Nathan Poage wrote:
Your front squat is progressing nicely. What was the DOMS from?

Thanks. Probably from the volume on sunday coupled with a major lack of sleep the past two nights
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PostSubject: Re: KevinAlvy's Training Log   Wed Nov 16, 2011 6:28 pm

Wednesday November 16th Week 1


Closer Grip Bench
warmups
295x5


Speed Bench
warmups
165 + bands 8x3


Z press
warmups
155x3


Hang Cleans
135 5x5


Notes: Didn't expect to get more than 3 on the close grip so everything went better than expected
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PostSubject: Re: KevinAlvy's Training Log   Fri Nov 18, 2011 12:26 am

Thursday November 17th Week 1 - Volume


Squat
warmups
475 5x5


Deficit Deadlift
warmups
495x3 - saving some for B & W saturday


Pullups
3x15


Superset
Preacher Curl 2x10
Ab Pulldowns 2x10

I start at 1:20


Notes: Volume is stupid
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PostSubject: Re: KevinAlvy's Training Log   Tue Nov 22, 2011 6:32 pm

Saturday November 19th Week 1


Clean and Jerk
warmups
280x1 + 5

Clean
295x1
320 2x0


Deadlift
warmups
495x1
545x1
585x1


Front Squat
warmups
265 5x5


Pullups
15
45 3x5


_____________________________________________________________

On monday

Bench
Warmups
297 6x4
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Tue Nov 22, 2011 7:02 pm

297? Are you using kilos? Do you know who invented kilos? The goddamn French!
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PostSubject: Re: KevinAlvy's Training Log   Tue Nov 22, 2011 7:05 pm

lol nah

I brought a scale to my home gym and found out they use a 47 lb bar
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PostSubject: Re: KevinAlvy's Training Log   Wed Nov 23, 2011 8:49 pm

Wednesday November 23rd Week 2 - Volume


Squat
Warmups
497 6x4


Deadlifts
Warmups
541 2x2

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PostSubject: Re: KevinAlvy's Training Log   Fri Nov 25, 2011 12:38 pm

Thursday November 24th


Seated Military press
Warmups
185x5
205x3


Superset
Pressdowns 6x10
Hammer Curl 6x10


Notes: Idk lol
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PostSubject: Re: KevinAlvy's Training Log   Sat Nov 26, 2011 5:03 pm

Saturday Novmber 26th


Deadlift
Warmups
585x1


Squats
Warmups
545x1


Clean and Jerk
285x0 Really bad jerk


Clean
305x0 stupid


Superset
Snatch 115 4x3
Pullups 15,12,10



Notes: I usually don't have a problem working out sore, but it messed me up today
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PostSubject: Re: KevinAlvy's Training Log   Mon Nov 28, 2011 11:10 pm

Monday November 28th Week 3 - Volume


Bench
Warmups
315 6x3 1x2
295x3


Snatch Grip BTN Press
Warmups
135x5
155x5


Dips
4x20


Notes: Wrist is still killing me
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PostSubject: Re: KevinAlvy's Training Log   Wed Nov 30, 2011 12:33 am

Tuesday November 29th


Squat
Warmups
515 5x3


RDL
Warmups
495x3
515x3
535x2 lost grip


Ab Pulldowns
Stack 3x20



Notes: Moved my stance out on the fourth set a bit too wide, the sixth was perfect though (didn't vid). Also going on vacation the 18th of December so I am gonna disregard my deload/plan and just maxout on the 17th
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PostSubject: Re: KevinAlvy's Training Log   Fri Dec 02, 2011 7:29 pm

Friday December 2nd


Close Grip Bench
Warmups
305x3
315x3
285x5


Snatch Grip BTN Press
Warmups
165x3 --- grinders for some reason


Dips
4xFailure


Notes: I think my bench strength is finally coming back but my wrist is killing me still and messing up my form
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PostSubject: Re: KevinAlvy's Training Log   Sat Dec 03, 2011 5:26 pm

Saturday December 3rd


Squats
Warmups
530 3x3 - sketchy depth


Deficit Deadlifts
505 2x3 hook 1x4 over under

I start at 2:20


Notes: Wrist is getting worse and even hurt a bit on deadlifts, im going to limit assistance work until this gets better. Still unsure if I prefer a hook or mixed grip.
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PostSubject: Re: KevinAlvy's Training Log   Mon Dec 05, 2011 10:28 pm

Monday December 5th


Bench
Warmups
335x2 - crap
345x1
350x1


Incline DB Bench
90x8
100x8
110x10


Dips
4x


Lateral Raises - Legos taught me
3x12


Notes: Wrist wasn't as bad, but my bench groove was messed up
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