KevinAlvy's Training Log

Subject: Re: KevinAlvy's Training Log Sun Dec 16, 2012 11:03 am

" But I also think a lot of your benching injuries have come from using bands"

Agreed, 100%. Banded benching was awful on me. Reverse-band benching actually helped, for a short while, but I trained with too high an intensity while using it. I would never advocate for the universal application of bands or anything else; it's all contingent upon the lifter and the situation, and bands and my bench don't play nice together.

Also, to correct a misconception, I tend to get labeled as using a "Westside" system, but my training at this point looks nothing like Westside. And if you look at my three lifts, I train them completely differently. I mean, I'm now running six-week training blocks on paused benching in which I'm starting my block working with ~70% for sets of 8. My squat has always been a 5/3/1 style wave with a now-retired speed day thrown in. The only thing I continue to train similar to Westside is my deadlift, but even then, I'll throw in rep-max waves pretty regularly.

Regarding the box, recently I came to the realization why reverse-band box squats have helped my training. I asked Dan Green a question on youtube about squat volume training, and he made the very good point that squat volume can be handled best if you're using a style that doesn't fatigue the lumbar. Lumbar fatigue has ALWAYS been an issue for me; now, at least half of my squatting comes with either a reverse band, a low box, or both, and I realize that these, combined, allow me to squat with a more vertical torso and utilize muscle-groups in my PC that aren't being utilized as much in my regular squat. Because I have an incredibly narrow stance, I'm squatting with a hunched over style, and no matter who you are, there's only so much of that that you can handle.

Now, could I have accomplished this by high-bar squatting, front squatting, or readjusting my technique? Very likely so, but this was the path of least resistance for me, and it resulted in a big gain.

Point is, there are many ways to skin a cat; I just offered one solution among many to Nate. The important thing is just to find something that works, regardless of who and where it comes from.

Elite Posts : 2446 Join date : 2011-10-30

@Kyle - Internasting thanks for that. Lol I know nobody actually does "westside" anyways, I am just commenting on the principles of conjugate method, contrast, and similar exercise selection

Tng Bench
Warmups
317x3 @8
327x3 @9
337x3 @9.5
337x3 @9.5
327x3 @9

Narrow Incline
Warmups
185x10
205x10
185x10

Delt Raises and Neck

Subject: Re: KevinAlvy's Training Log Mon Dec 17, 2012 11:44 am

Should I email my bio to you? Or do I go somewhere specific to post it?

Subject: Re: KevinAlvy's Training Log Mon Dec 17, 2012 11:49 am

Just kidding, I found it. Sometimes I dont know how I made it into grad school.

Subject: Re: KevinAlvy's Training Log Mon Dec 17, 2012 12:13 pm

agleckler wrote:: Just kidding, I found it. Sometimes I dont know how I made it into grad school.

That feel. I know it.

Subject: Re: KevinAlvy's Training Log Mon Dec 17, 2012 12:13 pm

lol jk, I'm really smart.

Subject: Re: KevinAlvy's Training Log Mon Dec 17, 2012 12:43 pm

lol @ liberal arts majors

Elite Posts : 2446 Join date : 2011-10-30

Comp Squat
Warmups
520x3 @9

Comp Deadlift
Warmups
545x3 @9

Notes: Kept the oly shoes on for squat today and they felt okay. As long as they feel at least okay I want to give them another shot

Elite Posts : 2446 Join date : 2011-10-30

Hammer Row
Warmups
2x20

Vertical Pulldown
Warmups
2x20

Neck
Warmups
2x20

Facepulls
Warmups
2x20

DB Circles and Curls
2x20

Notes: Just the stuff I skipped yesterday

Elite Posts : 2446 Join date : 2011-10-30

High Bar Squat
Warmups
455x6 @8

Notes: Going to start counting prs on these

Elite Posts : 2446 Join date : 2011-10-30

Narrow Incline
Warmups
275x5 @9

Hammer Pulldown
Warmups
5x10 2pps

Low Row
Warmups
20 2pps

Dips
3x20

Front Raises
45 2x20

Machine Flyes
3x15

Decline Abs
2x

Circle Off
Beat george, my endurance is better

Class II Posts : 398 Join date : 2011-11-02

KevinAlvy wrote:: Circle Off
Beat george, my endurance is better

First off, this just sounds wrong. Second of all, I destroyed you in the circle off, my grip exceeds yours with terrifying efficiency.

Elite Posts : 2446 Join date : 2011-10-30

GFou wrote:: First off, this just sounds wrong. Second of all, I destroyed you in the circle off, my grip exceeds yours with terrifying efficiency.

it was hard, but I won

Elite Posts : 2446 Join date : 2011-10-30

Comp Squat
Warmups
495x6 @8

Tng Bench
Warmups
340x4 @9.5

Deadlift
Warmups
535x3 lost grip here...
535x5 w/ straps @9

Notes: Deadlift knurling was basically nonexistent. I felt my hook slipping so I went to over under, then I totally lost it. Using straps is cheating though so I won't count it as a pr

Class II Posts : 398 Join date : 2011-11-02

KevinAlvy wrote:: Notes: Deadlift knurling was basically nonexistent. I felt my hook slipping so I went to over under, then I totally lost it. Using straps is cheating though so I won't count it as a pr

wow...you are letting the terrorists win. You better drink some PBR to make up for it

Elite Posts : 2446 Join date : 2011-10-30

GFou wrote:: wow...you are letting the terrorists win. You better drink some PBR to make up for it

brb pbring

Elite Posts : 2446 Join date : 2011-10-30

Hammer High Row
Warmups
3x20

Low Row
Warmups
3x20

Seated Shrugs
Warmups
3x20

Superset
Neck 3x20
Bent Over Raises 3x20

Cable curls
4x10

Decline partial situps
2x10
Twists to failure

Elite Posts : 2446 Join date : 2011-10-30

Narrow Flat Bench
Warmups
311x5 @9

Narrow Tng Incline
Warmups
207 3x10 @8

Dips
30
24
16

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Where are those weird numbers coming from? You'd better not be using kilo plates and bars if you value your angus.

Subject: Re: KevinAlvy's Training Log Tue Dec 25, 2012 7:38 am

Nathan Poage wrote:: Where are those weird numbers coming from? You'd better not be using kilo plates and bars if you value your angus.

He's doing kilo bodyweight dips, it seems.

Class II Posts : 398 Join date : 2011-11-02

Nathan Poage wrote:: Where are those weird numbers coming from? You'd better not be using kilo plates and bars if you value your angus.

\

our poverty gym back home has 41 lb bars

Elite Posts : 2446 Join date : 2011-10-30

Comp Squat
Warmups
497x8

Comp Dead
Warmups
561x2

Deadlift Stance Leg Press
Warmups
7 pps x 20

Notes: Squat consistency is coming back

Nathan Poage wrote:: Where are those weird numbers coming from? You'd better not be using kilo plates and bars if you value your angus.

Gotta practice with the same weights you compete in

not srs

KKeough wrote:: He's doing kilo bodyweight dips, it seems.

I see what you did dere

GFou wrote:: our poverty gym back home has 41 lb bars

And 47 lb ones

Elite Posts : 2446 Join date : 2011-10-30

High Row
Warmups
2.5 pps x 15

Chest Supported Row
Warmups
3 pps x 15

Seated Shrugs
Warmups
3x40 2 pps

Neck Machine
Warmups
3x20

Preacher Curls
3x10

Notes: Saw a PT for a bit today. After some poking, stretches, and talking about my lifting history he said I was at a very high risk for a pec tear. This wasn't surprising to me, but I think I will give it some more attention. I was planning on doing a "bench on" during this upcoming block but I'll probably work on rehabbing it instead

Subject: Re: KevinAlvy's Training Log Wed Dec 26, 2012 6:08 pm

I've lied to myself for years regarding my bench press technique and my shoulder. Don't make the same mistake as my stupid self: I still believe that making your bench press technique more pec-friendly will be beneficial in the long run for you.

Otherwise, what do you think you'll be doing for rehab?

Subject: Re: KevinAlvy's Training Log Wed Dec 26, 2012 6:09 pm

On a lighter note, I thought the squats you did recently looked really good.

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