KevinAlvy's Training Log

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

I am going to go ahead and start the reaching tomorrow. I'll try and keep the RPE in the 8.5-9.5 and for deadlift variations I'll probably use SLDL, RDL, Sumo (LOL), and Deficits. I may or may not go for a deadlift pr tomorrow

KevinAlvy's Training Log - Page 18 OMu2a

KevinAlvy's Training Log - Page 18 OMu2a

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

KevinAlvy wrote:: I am going to go ahead and start the reaching tomorrow. I'll try and keep the RPE in the 8.5-9.5 and for deadlift variations I'll probably use SLDL, RDL, Sumo (LOL), and Deficits. I may or may not go for a deadlift pr tomorrow

Strong in favor of doing the last option.

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

Nathan Poage wrote:: Strong in favor of doing the last option.

You saying that upped the probably of an attempt by about 10% srs

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

KevinAlvy wrote:

Nathan Poage wrote:: Strong in favor of doing the last option.

You saying that upped the probably of an attempt by about 10% srs

Good. More motivation for Gregory to try and set a PR on something this week. Maybe his first non kipping pull up?

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

Nathan Poage wrote:: Good. More motivation for Gregory to try and set a PR on something this week. Maybe his first non kipping pull up?

maybe his first non bicycle kicking dip

Subject: Re: KevinAlvy's Training Log Fri Jan 04, 2013 2:56 pm

KevinAlvy wrote:: those gifs are creeping me out a little

1. Go for deadlift PR.
2. If a failure, stare at gifs.
3. Repeat until success.

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

Comp Squat
Warmups
495x10

Tng Bench
Warmups
325x6

Comp Deadlift
Warmups
635x0

RH
3x15

Notes: I know that deadlift might count for some as an adequate "gym lift" but I know it wouldn't pass in comp so I am not counting it. Good news is that I think I can probably double 635 if I use a bar with legit knurling

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

Not doing 495x10 might help too.

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

Nathan Poage wrote:: Not doing 495x10 might help too.

maybe

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

KKeough wrote:: 1. Go for deadlift PR.
2. If a failure, stare at gifs.
3. Repeat until success.

how long to stare at gifs

Subject: Re: KevinAlvy's Training Log Sun Jan 06, 2013 1:59 am

I've found that watching Goku go Super Saiyan for the first time is a great way to prep for heavy lifting.

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

Chris Anderson wrote:: I've found that watching Goku go Super Saiyan for the first time is a great way to prep for heavy lifting.

http://www.ncbi.nlm.nih.gov/m/pubmed/21983238/

A significant (P<0.003) improvement in 3RM performance was noted after the erotic, aggressive and training clips

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

High Row
Warmups
2x20

DB Row
95x20

Seated Shrugs
2x50

Neck
Warmups
2x20

Decline Partial Situps
45 lbs x25
Twisting to failure

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

Narrow Incline Tng
Warmups
257x4 @9
247x4 @8.5
247x4 @8.5
257x4 @9.5

Delt Raises
35lbs 3x10

Rope Pressdowns
4x20

Pec/Delt Prehab
lots

Notes: rolled through this quickly

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

High Bar Squats
Warmups
445x4
455x4
465x4
475x4

Deficit Deadlift
Warmups
545x5

Leg Press
Warmups
600x20 w/e that means

Leg Raises
3x15

Facepulls
5x20

Notes: Had the pleasure of getting my gains at the fortrekas today. I have a lot of critiques on my deficit deadlift form but I am going to ignore it until after this reaching period.

pic of the day

KevinAlvy's Training Log - Page 18 4YYHV

KevinAlvy's Training Log - Page 18 4YYHV

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

Yeah, your deficits do not look anywhere near as pretty as your conventional. Better deload to the bar and work on linear gains from there.

Class II Posts : 421 Join date : 2012-07-22 Age : 38

The pic makes me tear up.

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

Nathan Poage wrote:: Yeah, your deficits do not look anywhere near as pretty as your conventional. Better deload to the bar and work on linear gains from there.

I'll just deadlift to a box

babyeater wrote:: The pic makes me tear up.

haha I am glad somebody liked it

Subject: Re: KevinAlvy's Training Log Wed Jan 09, 2013 2:16 pm

Someone teach Joe-Fa how to spot a fucking squat.

Subject: Re: KevinAlvy's Training Log Wed Jan 09, 2013 2:20 pm

Also, deficit isn't Rawr until it's at least 4". Anything less is cheating.

Subject: Re: KevinAlvy's Training Log Wed Jan 09, 2013 2:24 pm

Nathan Poage wrote:: Yeah, your deficits do not look anywhere near as pretty as your conventional. Better deload to the bar and work on linear gains from there.

The 41-lb. bar, if you have it.

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

KevinAlvy wrote:

babyeater wrote:: The pic makes me tear up.

haha I am glad somebody liked it

You didn't like it?

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

Narrow Incline
Warmups
257x3 @8
262x3 @8.5
267x3 @9
272x3 @9.5
277x3 @9.5

Cable Laterals
3x20

Rope Pressdowns
5x20

Notes: I didn't need to get my heart rate up for the inclines, this is good

KKeough wrote:: Someone teach Joe-Fa how to spot a fucking squat.

I will

KKeough wrote:: Also, deficit isn't Rawr until it's at least 4". Anything less is cheating.

It's raw, just not natty

KKeough wrote:: The 41-lb. bar, if you have it.

This one is 45 (I think)

Nathan Poage wrote:: You didn't like it?

He spots a little too early, nomsaiyen?

Subject: Re: KevinAlvy's Training Log Wed Jan 09, 2013 4:19 pm

Joey looks like he's trying to karate-chop your elbows while standing three feet away. And someone should tell him that a single side spotter usually does more harm than good.

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

KKeough wrote:: Joey looks like he's trying to karate-chop your elbows while standing three feet away. And someone should tell him that a single side spotter usually does more harm than good.

Should I have him spot from the front?

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