Subject: Re: KevinAlvy's Training Log Mon Jan 28, 2013 9:04 pm
High Bar Paused Warmups 405x5 @7.5 430x5 @9 410x5 @8
Snatch Grip Deadlift Warmups 495 3x2 @8 although idk how to properly gauge these
Planks, Cable Abs, and Hip thing
Notes: Didn't feel like waiting around for the leg press or a rack to do split squats
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Wed Jan 30, 2013 12:10 am
Tng Bench Warmups 310x5 320x5 305x5
Chest Supported Row Warmups 3pps x15
DB Bench Warmups 125 4x5
Cheat Laterals 50 3x10
Skullcrushers 115 2x10
Hammer Curls 50 2x
DB Circles 70 lbs x 25
Notes: Benching without a handoff sucks, I am going to try and avoid that in the future. I think I've figured out how to keep my pec healthy in the short/medium term so that's a big step for me
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 4:03 pm
Front Squat Warmups - idk how to gauge rpe on these 285x4 295 2x4 305x4
Comp Deadlift Warmups 585x3 @8.5 585x2 @10.5 failed third
GHR Situps 45 2x15 + twists
Bulgarian Split Squats Warmups 225x5
Notes: The HB squats seem to be make my rib flare up, going to do front squats as a substitute. I think the miss is mainly due to my mobility going downhill, I have to start working on that everyday again. I should have done 4 then 2, but hindsight is 20/20
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 5:49 pm
Quote :
Bulgarian Split Squats
inb4 Mike Boyle
What specific things are you doing for pec rehab and why would front squats not hurt your ribs like high bar does?
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 6:07 pm
Nathan Poage wrote:
What specific things are you doing for pec rehab and why would front squats not hurt your ribs like high bar does?
Lacrosse ball and ice everyday
It's hurting a rib on my back near the vertebrate. It's what took me out from July-November
Idk how to eggs plain this well, but when I get leaned over I get pressure/strain on it. With the bar on the front there is significantly less strain
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 6:59 pm
Using a lacrosse ball a few times a day got me through Smolov with a pec strain.
Also, didn't you have a subluxated rib that a PT popped back into place? There's always the chance it's popped back out, even if you didn't feel a pop. Janis found a good chiropractor in Iowa City if you're ever interested.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 8:07 pm
KKeough wrote:
Using a lacrosse ball a few times a day got me through Smolov with a pec strain.
Also, didn't you have a subluxated rib that a PT popped back into place? There's always the chance it's popped back out, even if you didn't feel a pop. Janis found a good chiropractor in Iowa City if you're ever interested.
Yes, idk if it popped out or is just flaring up again.
I am actually very interested, probably needs to be put back in.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 10:35 pm
KevinAlvy wrote:
KKeough wrote:
Using a lacrosse ball a few times a day got me through Smolov with a pec strain.
Also, didn't you have a subluxated rib that a PT popped back into place? There's always the chance it's popped back out, even if you didn't feel a pop. Janis found a good chiropractor in Iowa City if you're ever interested.
Yes, idk if it popped out or is just flaring up again.
I am actually very interested, probably needs to be put back in.
I'll ask Janis to forward his name along to you. They seem like they work with a lot of athletes, so I think you'll like them. He did a good job with her. Also, with a meet coming up, they'll put you on "competition prep" or whatever it's called, so that your insurance covers it. I think Janis only has a $10 copay, and she goes twice per month.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 10:38 pm
I'm here! Okay, I see Jason Bradley at Washington Street Wellness. Here's the website:
Washington Street Chiropractic
Jason's really nice and kind of incredibly energetic. I really think he has an amazing sense for how to adjust people, and I do not have much of a history of trusting chiropractic work. So from me, that's a pretty good endorsement. If you have university insurance I'm willing to bet this will be covered except for a copay of $15. Give them a call and see what you think.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 10:39 pm
wait, yeah, it might be only a $10 copay. Can't remember.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 10:59 pm
Sounds good. I will probably set up an appointment next week, thanks for that
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 11:01 pm
KKeough wrote:
they'll put you on "competition prep"
is that where I get dat dere?
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: KevinAlvy's Training Log Thu Jan 31, 2013 11:19 pm
awesome. Yeah, call tomorrow, they should be able to get you in for next week if you give that much notice, I've found.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Fri Feb 01, 2013 7:45 pm
Subject: Re: KevinAlvy's Training Log Mon Feb 04, 2013 11:56 pm
545x4 looked good.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Tue Feb 05, 2013 12:03 am
KKeough wrote:
545x4 looked good.
I am surprised how well my technique holds when only comp squatting once every 9 days. It felt a bit inconsistent, but given how little I have focused on it directly I am happy
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Tue Feb 05, 2013 3:32 pm
Notes: Can't lift tomorrow so I just decided to do this. I was somehow misgrooving the first two sets of bench
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Sun Feb 10, 2013 6:29 pm
Front Squat Warmups 285x3 315x3 325 2x3 295x3
Comp Deadlift Worked up to 545x1, went for a second and hamstring felt like it was going to tear so I dropped it
GHR Situps 45lbs x 22 + Twists
Notes: Looks like I extended my volume block a bit too long. I will be doing a transition for the next 10 or so days. The transition will likely be focused on pressing and front squats, deadlift off
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Sun Feb 10, 2013 8:14 pm
Subject: Re: KevinAlvy's Training Log 
Mon Jan 28, 2013 9:04 pm
