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 KevinAlvy's Training Log

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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Wed Dec 07, 2011 12:12 am

Tuesday December 6th


Squats
Warmups
495x2
545 2x2


RDL w/ straps
Warmups
485 3x5 (didn't count first rep up)


Ab Pulldowns
Stack 2x20




Notes: Squats felt outstanding, only took like 2 months to get my old groove back lol... Experimented with a slightly wider deadlift stance and it felt much more comfortable
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PostSubject: Re: KevinAlvy's Training Log   Fri Dec 09, 2011 7:08 pm

Bench
Warmups
355x1 - Foot slipped and messed up the rep


Grappler
4x8


Dips
4x


Barbell Front Raises
45 4x15




Notes: After watching the vid I feel like I may need to touch the bar lower. Wrist is messing up my bar path too
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PostSubject: Re: KevinAlvy's Training Log   Sat Dec 10, 2011 7:30 pm

Saturday December 10th


Squat
Warmups
565x1 slow


Deadlift
Warmups
625x0 lost grip at the top. Hope I can get this with some better knurling next Saturday


Barbell Rows
135 3x15


Notes: I forgot my chalk and chucks and it basically ruined my squat. Was able to get some chalk for the deads and I felt pretty good on them despite the miss. I will put up the vids tomorrow if I get the chance
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PostSubject: Re: KevinAlvy's Training Log   Sun Dec 11, 2011 4:40 pm

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PostSubject: Re: KevinAlvy's Training Log   Sun Dec 25, 2011 11:52 pm

Saturday December 17th - Test day


Squat
Warmups
585x1


Bench
135 -- Wrist hurt so bad I just stopped


Deadlift
Warmups
585x1 Bar was moving at a decent speed but it turned into a SLDL in like 1 second so I just stopped here


Pendlay rows, Chinups, and Reverse Hyper
3x8


Notes: I could rant for about 5 paragraphs to try and excuse my poor performance today but I will refrain. I am leaving to mexico tomorrow for a week so the detraining is going to get worse...


Tuesday December 20th


Beltless Squat
Warmups
405x10


Bench
Warmups 275x8


Single Leg Press
2x10


Dips
4x

---------------------------------------
Wednesday December 21st


Chinups
4x


Db Rows
Warmups
5x10 100lb


Decline Partial Situps
3x15 35 lb plate


Lateral Raises, Shoulder Prehab, Tricep Pressdowns
3x

----------------------------------------
Friday December 23rd


Beltless Squat
Warmups
465x3


Single Leg Press
3x10


Shoulder Prehab and Abs


Notes: The above three workouts were in Mexico. I was pleasantly surprised with the equipment at my resort, and got some decent work in.

-------------------------------------

Saturday December 25th


Bench
Warmups
271 5x5


Decline Bench
Warmups 365x1


Dips
107 reps in 4 sets


Shoulder Prehab
3x


Notes: I experimented with a wider foot placement and grip on the flat benching, and I felt a lot more stable. Gonna try to continue with this for a bit. I am also probably going to do a meet on the 28th of January
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PostSubject: Re: KevinAlvy's Training Log   Tue Dec 27, 2011 2:22 am

Competition Squat
Warmups
487 3x5 rolled through these quickly


RDL
Warmups
545x2 lost grip


Decline Partial Situps
45 3x15


Chinups
3x


Superset
Hamstring Curls 2x15
Neck Maching 2x15

http://www.youtube.com/watch?v=FMjs38l7RkQ
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PostSubject: Re: KevinAlvy's Training Log   Thu Dec 29, 2011 2:31 am

Squat
Warmups
507 3x5


Deficit Deads
Warmups
551x1 Hook
551x1 Mixed


Decline Partial Situps
3x20 45lbs


Chinups
3x


Notes: Idk what is better: Hook or Mixed. The idea of hook sounds so much better. Shorter ROM, more balanced upper back, carryover to cleans etc... But mixed feels better

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PostSubject: Re: KevinAlvy's Training Log   Sat Dec 31, 2011 5:12 pm

Squat
Warmups
520 3x5


Deadlifts (form work)
Warmups 595x1


Reverse Hyper
3x12


Chinups
3x


Superset
Hanging leg raises 2x20
Band pull aparts 2x10


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PostSubject: Re: KevinAlvy's Training Log   Mon Jan 02, 2012 12:51 pm

Bench
Warmups
317 3x3


Seated Military Press
Warmups
141 3x8


Dips
3x


Notes: Wrist still hurts. I will be working 40 hours a week starting tomorrow and 12 sh starting the 16th so I might need to cut down my frequency in the gym.
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PostSubject: Re: KevinAlvy's Training Log   Mon Jan 02, 2012 12:52 pm

laskdjf
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Mon Jan 02, 2012 11:12 pm

Quote :
12 sh starting the 16th so I might need to cut down my frequency in the gym.
Classes start the 17th, broski.

Quote :
laskdjf
Is that imperial or metric?
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PostSubject: Re: KevinAlvy's Training Log   Wed Jan 04, 2012 10:22 pm

Squat
Warmups
545x3


RDL with straps
Warmups
545x4 didn't realize walkout was so bad until the vid


Chinups
3x


Ab Pulldowns
stack 3x20


Face Pulls
2x



Notes: I planned on doing volume this week but decided not to... I was pleasantly surprised with the squats. Normally I have a hard time adjusting because there is no knurling in the middle at school and the bar just slips off..

Nathan Poage wrote:
Quote :
12 sh starting the 16th so I might need to cut down my frequency in the gym.
Classes start the 17th, broski.

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PostSubject: Re: KevinAlvy's Training Log   Thu Jan 05, 2012 8:54 pm

CG Bench
Warmups
295x5 dude started giving me the bro spot... stopped here


Grappler
4x8


Pressdowns
2x stack


Front Raises
3x10


Shoulder Prehab
Lots


Notes: Trying to give my wrist a bit of a break here. Going to start ramping the weight on everything
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PostSubject: Re: KevinAlvy's Training Log   Sat Jan 07, 2012 5:34 pm

Competition Squat
Warmups
570x2


Deficit Deadlift
Warmups
570x1 hooked
570x1 mixed


High Pulls w/ straps
Warmups
275 5x1


Notes: Vids later
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PostSubject: Re: KevinAlvy's Training Log   Sat Jan 07, 2012 11:22 pm



squat depth sketchy, hook looked much better, and high pulls were sloppy
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PostSubject: Re: KevinAlvy's Training Log   Sun Jan 08, 2012 7:58 pm

Wide Grip Pause Bench
Warmups
345x1
355x0 strong wtf
280x5 cg tng


Savickas press
95x10
115x10
135x10


Dips
4x


Front Riases
2x10


Notes: I used a wider than normal grip today, couldn't get any strength off the chest. I will probably go back to my normal grip for the meet, and try to train wider afterwards
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PostSubject: Re: KevinAlvy's Training Log   Tue Jan 10, 2012 9:51 pm

Squat
Warmups
495x8


RDL
Warmups
585x2 - straps


Clean Pulls
Warmups
285 5x1


Pendlay Rows
225 3x10


Decline Partial Situps
45 3x20


Superset
Hammer Curls 2x
Band Pull Aparts 2x

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PostSubject: Re: KevinAlvy's Training Log   Wed Jan 11, 2012 8:08 pm

CG Tng Bench
Warmups
315x3


Dips
Warmups
135x3


Front Raises
3x10


Rope Pressdowns
3x15

Notes: Left pec had some doms and was tightening up. Was able to stop myself on the bench before I got a pec strain
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PostSubject: Re: KevinAlvy's Training Log   Thu Jan 12, 2012 12:40 pm

Do you ever do any myofascial release work? It might help with your soreness.
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PostSubject: Re: KevinAlvy's Training Log   Thu Jan 12, 2012 7:06 pm

Nathan Poage wrote:
Do you ever do any myofascial release work? It might help with your soreness.

I frequently use a foam roller and basebell

just not on my chest
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PostSubject: Re: KevinAlvy's Training Log   Thu Jan 12, 2012 7:11 pm

You might want to roll on your chest for grins and giggles. Put the safety bars a little below chest level and roll out the pecs and inside of your shoulder with the barbell and use the baseball on the floor or wall. If you're really into masochism I got a rumble roller for Christmas you can try.
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PostSubject: Re: KevinAlvy's Training Log   Thu Jan 12, 2012 7:19 pm

Nathan Poage wrote:
You might want to roll on your chest for grins and giggles. Put the safety bars a little below chest level and roll out the pecs and inside of your shoulder with the barbell and use the baseball on the floor or wall. If you're really into masochism I got a rumble roller for Christmas you can try.

just googled rumble roller... looks like a medieval torture device
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PostSubject: Re: KevinAlvy's Training Log   Thu Jan 12, 2012 7:26 pm

It hurts so good. I wouldn't use it pre-workout though, just afterwards.
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PostSubject: Re: KevinAlvy's Training Log   Sat Jan 14, 2012 10:48 pm

Competition Squat
Warmups
547x1
587x1

Competition Bench
Warmups
337x1
357x1 got bro spotted again fuuuuuu

Competition Deadlift
Warmups
551x1
601x1

Total: 1543

Notes: I will put up the vid tomorrow. Today went extremely well considering the circumstances. Will continue to ramp
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PostSubject: Re: KevinAlvy's Training Log   Sun Jan 15, 2012 10:21 pm

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