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 KevinAlvy's Training Log

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agleckler
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KevinAlvy
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KevinAlvy


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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeSun Feb 10, 2013 9:08 pm

Nathan Poage wrote:
Stay safe, Dave man.

For you, anything
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeMon Feb 11, 2013 1:39 pm

Narrow Paused Incline
Warmups
250x3 @7.5
255x3 @8
260x3 @8
265x3 @8.5
270x3 @9


Dips
Warmups
90 3x7


Chest Supported Row
2pps 3x20


Front Raises
4x15


Bent Over Raises
2x20


Superset
Rope Pressdowns 2x20
Rope Curls 2x20
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 14, 2013 12:10 am

Front Squat
Warmups
365 @9.5
275 3x5


GHR Situps
45 lbs 3x15


Notes: Starting to crank all day on school work = sitting in a chair all day, goodnight sweet gains
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 14, 2013 9:41 am

KevinAlvy wrote:
Front Squat
Warmups
365 @9.5
MFW
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KevinAlvy
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KevinAlvy


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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 14, 2013 11:52 am

Nathan Poage wrote:

MFW

Cheater belt, sorry brah
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zchaib
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 14, 2013 3:30 pm

What does @9.5 mean?
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 14, 2013 4:45 pm

zchaib wrote:
What does @9.5 mean?

It's measure of my "rate of perceived exertion". I don't plan my training based on percentages or set numbers, I normally set a "rate of perceived exertion" over a given number of sets and try to keep my exertion in that range. This really helps me regulate my training, and gives me an objective look over my progress

A lot of people do this type of planning and have their own numbers, but mine is roughly

10 - Grinder/Didn't know I'd get it
9.5 - Knew I'd get it
9 - 1 Rep in the tank
8.5 - Maybe 2
8 - 2-3 Reps in the tank
7.5 - 3+ reps in the tank

If I don't take a video I normally add these to the important lifts to give an idea of the exertion
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeFri Feb 15, 2013 2:50 pm

Comp Bench
Warmups
380x0 guy wouldn't let go of the handoff until I explicitly told him, he instantly bro spotted me from the bottom. I literally have no idea if I would've gotten this
320x6 - tng


Comp Deadlift
Warmups
635 +4


Cable Abs
6x20


Notes: took a gamble since my hamstring felt almost 100%, survived
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeFri Feb 15, 2013 6:11 pm

If it makes you feel any better, I bet you would have failed that bench, so no worries about the spotter cheating you.

Joe-Fa is coming for your ass.
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeFri Feb 15, 2013 6:11 pm

I've been slipping oral steroids into his mouth guard.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeFri Feb 15, 2013 8:25 pm



KKeough wrote:
If it makes you feel any better, I bet you would have failed that bench, so no worries about the spotter cheating you.

Joe-Fa is coming for your ass.


nooooooooooooo
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeFri Feb 15, 2013 9:04 pm

KevinAlvy wrote:


KKeough wrote:
If it makes you feel any better, I bet you would have failed that bench, so no worries about the spotter cheating you.

Joe-Fa is coming for your ass.


nooooooooooooo

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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeMon Feb 18, 2013 5:07 pm

this was yesterday

Front Squat
Warmups
320x5


Narrow Incline Tng
Warmups
285x3 cheap pr


Deficit Deadlift
Warmups
495x6 cheap pr


Cable Abs
2x


Notes: Did this in 50 min. Feeling pretty good about my deadlift
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeMon Feb 18, 2013 11:52 pm

I never asked you this, but what's up with all the narrow-grip incline pressing? You might have already said this elsewhere.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeWed Feb 20, 2013 1:15 pm

KKeough wrote:
I never asked you this, but what's up with all the narrow-grip incline pressing? You might have already said this elsewhere.

Incline benching = no pec strains
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeWed Feb 20, 2013 1:17 pm

KevinAlvy wrote:
KKeough wrote:
I never asked you this, but what's up with all the narrow-grip incline pressing? You might have already said this elsewhere.

Incline benching = no pec strains

Ah, okay. Makes a lot of sense then.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeWed Feb 20, 2013 11:50 pm

Comp Incline
Warmups
255x8 @8.5


DB Bench
125x10


Dips
3x failure


Cable Pressdowns
3x10


Notes: Only got 3 hrs of sleep last night, but felt great today. After this meet I think I am going to try out some less aggressive programming. My mind is always blown at how much general energy I have twhen I do a transition week
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 8:34 am

One or two odd nights of low sleep every now and then seems to be manageable, just don't let it add up or else say goodbye to your gains.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 1:09 pm

Yes definitely
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 2:04 pm

"Less" is seriously the strangest spelling of "more" that I've ever come across.
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Keosawa
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 2:09 pm

But serial, maybe you could wave less- and more-intense training blocks? Your excel spreadsheet would let you keep track of the NBLs you're doing at different intensity ranges per month. I don't imagine it would be too difficult to find an average, then alternate between out-of-comp and comp cycles.
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 2:21 pm

KKeough wrote:
But serial, maybe you could wave less- and more-intense training blocks? Your excel spreadsheet would let you keep track of the NBLs you're doing at different intensity ranges per month. I don't imagine it would be too difficult to find an average, then alternate between out-of-comp and comp cycles.

Yeah, that'd help. I think I will add an RPE accumulator on the spreadsheet too. I'm interested in trying to figure out a metric for general fatigue. I've heard the pencil tapping, heart rate etc. seems like broscience though

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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 2:32 pm

KevinAlvy wrote:
KKeough wrote:
But serial, maybe you could wave less- and more-intense training blocks? Your excel spreadsheet would let you keep track of the NBLs you're doing at different intensity ranges per month. I don't imagine it would be too difficult to find an average, then alternate between out-of-comp and comp cycles.

Yeah, that'd help. I think I will add an RPE accumulator on the spreadsheet too. I'm interested in trying to figure out a metric for general fatigue. I've heard the pencil tapping, heart rate etc. seems like broscience though


Mike Tuchscherer has a program for this called TRAC on the RTS website. I've never used it, so I can't recommend it. It's $15.

http://www.reactivetrainingsystems.com/store/custom-training?page=shop.product_details&flypage=flypage.tpl&product_id=84&category_id=4&vmcchk=1
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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 2:44 pm

KKeough wrote:


http://www.reactivetrainingsystems.com/store/custom-training?page=shop.product_details&flypage=flypage.tpl&product_id=84&category_id=4&vmcchk=1

"Your account will not be charged for the first 30 days of your subscription (this is your free trial period). After that, you will only pay $15 per month"

If it is in excel I am pretty confident I could reverse engineer it, but idk about an application
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   KevinAlvy's Training Log - Page 22 Icon_minitimeThu Feb 21, 2013 5:51 pm

KevinAlvy wrote:
KKeough wrote:
But serial, maybe you could wave less- and more-intense training blocks? Your excel spreadsheet would let you keep track of the NBLs you're doing at different intensity ranges per month. I don't imagine it would be too difficult to find an average, then alternate between out-of-comp and comp cycles.

Yeah, that'd help. I think I will add an RPE accumulator on the spreadsheet too. I'm interested in trying to figure out a metric for general fatigue. I've heard the pencil tapping, heart rate etc. seems like broscience though

You could just keep track of your RPEs for a given cycle, but that might be tedious and hard to figure out a pattern of what causes what. HR might not be the best indicator, but HR variance definitely seems to have a strong correlation to over training and recovery. Good luck finding an Omegawave on campus though unless you can talk Maxwell into letting you use one at Carver.
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