Subject: Re: KevinAlvy's Training Log Thu 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
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Thu Feb 14, 2013 9:41 am
KevinAlvy wrote:
Front Squat Warmups 365 @9.5
MFW
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Feb 14, 2013 11:52 am
Nathan Poage wrote:
MFW
Cheater belt, sorry brah
zchaib Class II
Posts : 156 Join date : 2013-02-12 Age : 31
Subject: Re: KevinAlvy's Training Log Thu Feb 14, 2013 3:30 pm
What does @9.5 mean?
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu 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
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Fri 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
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Fri 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.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Fri Feb 15, 2013 6:11 pm
I've been slipping oral steroids into his mouth guard.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Fri 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
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Fri 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
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon 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
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Mon 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.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Wed 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
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Wed 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.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Wed 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
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Thu 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.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Feb 21, 2013 1:09 pm
Yes definitely
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Thu Feb 21, 2013 2:04 pm
"Less" is seriously the strangest spelling of "more" that I've ever come across.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Thu 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.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu 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
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Thu 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.
"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
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Thu 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.