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 KevinAlvy's Training Log

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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Mon Jan 16, 2012 12:31 am

Seated Military Press
Warmup
185x5


Chinups
Warmup
75x3 - got really bad at these
Bw x15

Dips
Warmup
115x5
Bw


Superset
Rope Pressdown 3x15
Hammer Curls 3x15


Superset
Pec Fly 2x10
Reverse Pec Fly 2x10
Abs 2x10


Notes: Idk lol
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Nathan Poage
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PostSubject: Re: KevinAlvy's Training Log   Mon Jan 16, 2012 11:30 am

Did you do 75 reps for three sets, 3 reps for 75 sets, or added 75 lbs to your body weight and did three reps for one set?
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PostSubject: Re: KevinAlvy's Training Log   Mon Jan 16, 2012 11:47 am

Nathan Poage wrote:
Did you do 75 reps for three sets, 3 reps for 75 sets, or added 75 lbs to your body weight and did three reps for one set?

added 75 lbs to my body weight and did three reps in one set hah

I wish I did 75 reps for 3 sets
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KevinAlv
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PostSubject: Re: KevinAlvy's Training Log   Sat Jan 21, 2012 9:46 pm

one week out


Squats
Warmups
550
600


Bench
Warmups
335
365

Deadlift
Warmups
585
605


Total: 1565





Notes: My body is ready
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PostSubject: Re: KevinAlvy's Training Log   Sat Feb 04, 2012 11:41 pm

Competition Squat
45x10
135x8
225x5
315x3
405x3
495x1
545x2

Hook Grip Deficit Deadlift
135x5
225x3
315x2
405x2
495x1
575 2x1


High Pulls
135 2x2
225x1
275 2x1
295 2x1
315 3x1


Chinups
2x


Snatch Grip Rows
135xfailure



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KevinAlv
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PostSubject: Re: KevinAlvy's Training Log   Sat Feb 04, 2012 11:42 pm

Haven't had a computer for a while but I will start logging again

Meet didn't go well, went 550/358/617. Messed up my squats and it kind of ruined the meet and attempts for me Sad. Oh well I just gotta get ready for my next one.
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PostSubject: Re: KevinAlvy's Training Log   Sun Feb 05, 2012 4:50 pm

Was this at 242?

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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 06, 2012 8:22 pm

Monday

Competition Deadlift
135x5
225x5
315x3
405x3
495x3
545x3 really easy


High Pulls
135 2x2
225x2
275x1
295x1
315x1
335x1


Ab Rope Pulldown
Stack 3x25


Rope Hammer Curls
3x


Notes: I am going to intentionally overtrain this week by deadlifting 4x. Not sure if I will use it to kickstart my volume or start ramping once again for another test day

Chris Anderson wrote:
Was this at 242?

220
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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 06, 2012 8:28 pm

KevinAlvy wrote:

Notes: I am going to intentionally overtrain this week by deadlifting 4x. Not sure if I will use it to kickstart my volume or start ramping once again for another test day

This is madness and I love it. Maybe you should do Sheiko without the all the benching or OHP instead.

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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 06, 2012 8:30 pm

Nathan Poage wrote:
KevinAlvy wrote:

Notes: I am going to intentionally overtrain this week by deadlifting 4x. Not sure if I will use it to kickstart my volume or start ramping once again for another test day

This is madness and I love it. Maybe you should do Sheiko without the all the benching or OHP instead.

I would hate sheiko with a passion. I enjoy intensity/frequency much more than volume. Would commit suicide/10

I think I am going to work on my press a bit to let my pec heal tho
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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 06, 2012 10:01 pm

Damn good numbers at 220. As for your pec, have you thought about doing some reverse band benching, with the bands/weight set up so there's essentially zero weight at the bottom of the movement? I've seen that mentioned in a few articles here and there, I guess it's worth a try.

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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 06, 2012 10:32 pm

Chris Anderson wrote:
Damn good numbers at 220. As for your pec, have you thought about doing some reverse band benching, with the bands/weight set up so there's essentially zero weight at the bottom of the movement? I've seen that mentioned in a few articles here and there, I guess it's worth a try.

I see your point, but a supra max with a pec injury sounds kind of dangerous lol

I'll just work on my ohp a bit and potentially some hypertrophy work
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PostSubject: Re: KevinAlvy's Training Log   Tue Feb 07, 2012 10:38 pm

Standing BB Military
45 2x
95x5
135x5
150x5
175x5 lol


BTN Jerk
135x3
185 2x1
225x1
250x1
275x1 mobility is really bad


Dips
5x20


Front Raises
2x


Rope Pressdowns
3x


Notes: My wrist is getting better, was able to use a stapler today
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PostSubject: Re: KevinAlvy's Training Log   Fri Feb 10, 2012 9:16 pm

Sumo Deadlift
135 2x5
225x3
315x3
405x1
495x1
565x1
610x1


Competition Squat
45x5
135x5
225x5
315x3
405x3
495x2
520x2
550x1
565x0 brutal fail at mid point


Notes: Achieved my goal of overtraining, feels good man. Decided to be smart and start with volume next week
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PostSubject: Re: KevinAlvy's Training Log   Sat Feb 11, 2012 6:08 pm

Start of Volume


TNG Bench
135 2x8
185x5
225x5
250x5
285 3x5


Seated DB Press
50x8
65x8
80 3x8


Dips
BW 5xfailure


Pec Rehab
3x


Barbell Front Raises
3x10 65


Rope Pressdowns
2xStack


Hanging Leg Raises
3x10


Notes: Will write out a legitimate plan soon. I think for bench I am going to try and primarily use the volume to hit my delts/triceps since my pecs can't seem to handle much of anything
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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 13, 2012 8:41 pm

Competition Squat
135x8
225x5
315x5
405x5
475x5
495x5
475x5


Hook Grip Deficit Deadlift
135x5
225x5
315x1
405x1
495x1
565x1


Superset
Cable Abs: Stack 4x25
Band Pull Aparts: 4x25


Notes: Had some intense DOMS since the 135 squat warmup. This workout was absolutely excruciating
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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 13, 2012 8:58 pm

Okay I am gonna do the NASA meet in april with the PL team and we are 10 weeks out

plan is

Week 1 Volume
Week 2 Volume
Week 3 Volume
Week 4 Volume
Week 5 Intermediate
Week 6 Intermediate
Week 7 Intensity
Week 8 Intensity
Week 9 Intensity
Week 10 Openers and Deload

Will follow the above schedule for the main lifts, and pendulum wave the second lift

Main lifts are gonna be 2 Competition Squat Days, 1 Competition Bench Day
Secondary lifts are going to be 1 OHP or CG Bench day, and RDL following squat day one and Deficit Deads following squat day two

Assistance will vary

Core work is going to be emphasized more than usual
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PostSubject: Re: KevinAlvy's Training Log   Wed Feb 15, 2012 9:44 pm

Competition Squat
45x10
135x8
225x5
315x5
405x5
475x5
495x5
475x5


Strict Military Press
45x10
95x5
135x5
155x3
175x3
195x3


RDL W/ Straps
135x5
225x1
315x1
405x1
495x1
585x1
610x1 + 5





Notes: Proof my starting position for competition deadlift sucks
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PostSubject: Re: KevinAlvy's Training Log   Sat Feb 18, 2012 7:53 pm

Competition Squat
45x10
135x8
225x5
315x5
405x5
475x5
495x5
475x5


TNG Bench
135x10
185x5
225x5
260x5
295 3x5


Competition Deadlift
135x8
225x3
315x1
405x1
495x1
585x1
615x0 might need to use baby powder


High Pulls
135x5
225x1
275x1
315x1




Notes: Sort of surprised I missed that deadlift. All is good though
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PostSubject: Re: KevinAlvy's Training Log   Mon Feb 20, 2012 9:23 pm

Competition Squat
45x10
135x4
225x4
315x4
405x4
495x4
515x4
515x4
495x4


Superset
Sumo Deadlifts
135x5
225x2
315x2
405x2
505x2
555 2x2

SOHP
45x10
95x5
135x5
155x5
175x5

Ab Pulldowns
Stack 3x25


Notes: I feel super stable underneath my squats, I think the deadlifts have improved my back tightness. In other news I got an interview with my dream company/location/function so I will be away from the internets until after that.
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PostSubject: Re: KevinAlvy's Training Log   Wed Feb 29, 2012 11:02 pm

Wednesday February 22nd

Competition Squat
45x8
135x5
225x5
315x5
405x5
495x4
515x4
515x4
495x4


SOHP
95x8
135x5
165x3
185x3
200 2x2


High Pulls
135 3x1
185 3x1


Pendlay Rows
185 4x10


___________________________________________________________

Friday February 24th

Competition Squat
45x10
135x8
225x5
315x5
405x4
495x4
515x4
515x4
495x4


Deficit Deadlift
225x5
315x2
405x2
495x2
545x2
570x2


High Pulls
135 2x3
185x1
235x1
285 3x1


Superset
Ab Pulldowns stack 3x25
Face Pulls 3x15

___________________________________________________________

Saturday February 25th

Competition Bench
135 2x8
185x5
225x5
250x4
295x4
315x4
315x4
295x4


BTN Jerk
135 2x
185x1
225x1
250x1
275x1
300x0 - pushed the bar in front of me


Seated DB Press
65x8
80x8


Dips
3x Failure


BB Front Raise
45x10
55x10
65x10


Hammer Curls
55 2x Failure

___________________________________________________________

Monday Feb 27th

Competition Squat
45x8
135x5
225x5
315x3
405x3
495x3
515x3
535x3
515x3
495x3


Competition Deadlift
135x5
225x3
315x3
405x3
495x3
545 2x3


Chest Supported Row
2x10

___________________________________________________________
Wednesday February 29th

Competition Squat
45x10
135x8
225x3
315x3
405x3
495x3
515x3
535x3 last rep a grinder
515x3
495x3


SOHP
45x10
95x5
135x3
155x3
175x3
190 2x3


Sumo Deadlifts W/ Straps
135 2x5
225x3
315x3
405x3
495 2x3


Continuous Superset
Hanging Leg Raises 3x10
Barbell Curls 3x15


Notes: Considering the circumstances surrounding this workout I am not concerned about that grinder. I need baby powder if I want to sumo deadlift again, bar literally gets stuck
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PostSubject: Re: KevinAlvy's Training Log   Mon Mar 05, 2012 11:06 pm

Competition Squat
45x10
135x8
225x3
315x3
405x3
495x3
545x3
545x2


Competition Bench
135 2x8
185x3
225x3
265x3
295x3
325 2x3


Deficit Deadlift
135 2x5
225x3
315x1
405x1
495x1
565x1
605x1 + 10


Superset
Ab Pulldowns 3x25
Face Pulls 3x15


Notes: skipping friday's workout really messed up my squat form. I was squatting way too deep today
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PostSubject: Re: KevinAlvy's Training Log   Tue Mar 06, 2012 12:32 am

KevinAlvy wrote:
In other news I got an interview with my dream company/location/function so I will be away from the internets until after that.


How did this go? Who did you interview with, anyway?

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PostSubject: Re: KevinAlvy's Training Log   Wed Mar 07, 2012 10:16 pm

Int vol/int


Competition Squat
45 2x8
135x3
225x3
315x3
405x3
495x3
545 2x3


SOHP
45x10
95x5
135x3
165x3
185x3 felt terrible so I stopped


Sumo Deadlifts
135 2x3
225x3
315x1
405x1
495x1
545x1
585x1
615x0


Superset
Ab Pulldowns 2x40
Face Pulls 2x15


Notes: Might have had that deadlift, maybe not. For sure was gonna be a grinder so I just dropped it

Chris Anderson wrote:
How did this go? Who did you interview with, anyway?

That was with Deloitte. Didn't like them as much as I thought I would. Did one with PwC today and it was a much better experience
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PostSubject: Re: KevinAlvy's Training Log   Sat Mar 10, 2012 12:43 am

Competition Squat
45x10
135x5
225x3
315x3
405x3
495x3
545 2x3


Competition Deadlift
135 2x5
225x1
315x1
405x1
495x1
560 2x2


High Pull
135 2x3
225x1
275x1
295x1
315 3x1


Superset
Decline Partial Situps 4x15
Face pulls 4x15
Hammer Curls 4x15



Notes: Felt my arch breaking down during the deadlifts. Hopefully it was fatigue rather than weakness. Second set of squats looks super high, but idk if the camera angle makes it look worse than it really is
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