Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Subject: Re: KevinAlvy's Training Log Sat Apr 20, 2013 11:44 pm
Your deadlift PR! Such a badass. Look, you're even smiling!
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Sun Apr 21, 2013 10:55 am
Thanks Ashely
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon Apr 22, 2013 12:12 am
Meet Report
Squat 540lbs ish not sure good lift 272.5 - 600 lbs good lift 277.5 - 611 good lift + 16 at a meet
Bench 152.5 - 336 lbs good lift 165 - 363 lbs 2/3 good lift 170 - 374 lbs good lift + 5 at a meet
Deadlift 265 - 584 lbs good lift 287.5 - 633lbs good lift 295 - 650 lbs good lift +22 at a meet
Total - 1637 + 56 at a meet
Notes: Had a great time, everything came together great. I'll be pretty busy this week so I won't be lifting again until the weekend
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon Apr 22, 2013 12:15 am
Body comp
I decided to take a morning and post workout pic since I'd figured there would be a visible difference. My guess is 20%+ bodyfat so there isn't much sense in trying to estimate, just going to use as a marker of progress going forward
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Actuarial student struggling with a regression and rolling average?
No not that. I am having a little bit of trouble figuring out what is actually being graphed. Sleep is pretty straight forward. Just figured this out but does "Weight" refer to the amount that the user weighs? If so, that would make a looooot of sense
Here come the flood of body comp photos. Wait for it.
Have you considered borrowing my skin calipers? With the standard deviation accounted for, my calipers usually tell me my bodyfat could be anywhere from 5% to 12%, making them pretty much useless.
Also, Grant is in an actuarial program? That surprises me; most of them are socially backwards and/or assholes. He might be the first extrovert actuary I've ever come across; my brother essentially decided on that program because it would allow him to avoid people.
Actuarial student struggling with a regression and rolling average?
No not that. I am having a little bit of trouble figuring out what is actually being graphed. Sleep is pretty straight forward. Just figured this out but does "Weight" refer to the amount that the user weighs? If so, that would make a looooot of sense
KevinAlvy did a video on his youtube page a while back explaining it. Perhaps I can find it.
I just want to know the following about your training leading up to the last meet, Grant:
* The weekly tonnage. * The weekly NBLs (number of bar lifts) at different intensity ranges (70-79, 80-89, 90+) * The average RPE per set.
That stuff is really useful in establishing a baseline for previous training demands. You made great progress leading up to the last week, so it's just a matter of deciding on a split and on a target frequency (i.e. squatting and benching twice weekly), then taking the tonnage, NBLs, and intensity range from your previous programming and inserting those numbers into a sustainable progression scheme.
Kevin's program will give you the tonnage and will help you count the NBLs. Even if you track backwards for only the last four complete weeks of training, that will be helpful. The RPEs we can figure out based upon your current maxes, but generally speaking, most moderate-volume, moderate-intensity, moderate-frequency training protocols will have you doing the bulk of your work between RPE@8 and RPE@9.
Here come the flood of body comp photos. Wait for it.
Have you considered borrowing my skin calipers? With the standard deviation accounted for, my calipers usually tell me my bodyfat could be anywhere from 5% to 12%, making them pretty much useless.
Also, Grant is in an actuarial program? That surprises me; most of them are socially backwards and/or assholes. He might be the first extrovert actuary I've ever come across; my brother essentially decided on that program because it would allow him to avoid people.
I have the body comp on the page before. Not really interested in calipers, I'll just look for changes. My bodyfat is too high for an accurate measurement anyway
Quote :
Also, Grant is in an actuarial program? That surprises me; most of them are socially backwards and/or assholes. He might be the first extrovert actuary I've ever come across; my brother essentially decided on that program because it would allow him to avoid people.
Skin calipers are useless regardless of your body-fat level. You would have to be an idiot to have a skin caliper tell you something you didn't already know about your body-fat.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Also, Grant is in an actuarial program? That surprises me; most of them are socially backwards and/or assholes. He might be the first extrovert actuary I've ever come across; my brother essentially decided on that program because it would allow him to avoid people.
Yeaaaah, I am an actuary. I get the most awkward and bizarre looks when I tell employers that I weightlift or powerlift in my spare time. Most of the people I know in the program are socially awkward and never come out of their shells.
Okay, now the graph makes sense. The regression on weight makes sense; I was expecting to be a time-graph and similarly for the sleep.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
I just want to know the following about your training leading up to the last meet, Grant:
* The weekly tonnage. * The weekly NBLs (number of bar lifts) at different intensity ranges (70-79, 80-89, 90+) * The average RPE per set.
Oh I can probably tell you that pretty easily because all of my lifts were based on 10% increments so I only lifted weights at 60%, 70, 80, 90, 100. There are a few 85%, probably a few 93 and 95%. I will see if i can back track and add them up for you
Here come the flood of body comp photos. Wait for it.
Have you considered borrowing my skin calipers? With the standard deviation accounted for, my calipers usually tell me my bodyfat could be anywhere from 5% to 12%, making them pretty much useless.
I have the body comp on the page before. Not really interested in calipers, I'll just look for changes. My bodyfat is too high for an accurate measurement anyway
Sneak into Carver. We just got an electrical impedance machine that's 98% as accurate as DEXA. I was 11.3 after the carb binge that started last Saturday night. It looks at your ECF/ICF and mass of your trunk and limbs too.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Sneak into Carver. We just got an electrical impedance machine that's 98% as accurate as DEXA. I was 11.3 after the carb binge that started last Saturday night. It looks at your ECF/ICF and mass of your trunk and limbs too.
Can you actually do that?!? I have always wanted an accurate reading of what I am. Do not hesitate to say "no" because I completely understand and do not want to get you into trouble.
Notes: I've been super busy this week, am pretty sleep deprived, and overdid the caffeine a bit. I should have a lot more time to take care of myself moving forward. Idk if anyone has an interest in Finance/Investing but I just completed this research report for Starbucks if anyone is interested. Still has a few errors, but pretty much done. http://tippie.uiowa.edu/krause/Spring2013/SBUX_s13.pdf
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Sat Apr 27, 2013 8:12 pm
Subject: Re: KevinAlvy's Training Log 
Fri Apr 12, 2013 6:36 pm
