Subject: Re: KevinAlvy's Training Log Wed Jun 05, 2013 7:49 pm
Deadlift w/ Straps Warmups 520x6 @9
Farmer Walk Warmups 2pps 5 singles
Machine Row 6x8
Hamstring Curls 3x12
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Thu Jun 06, 2013 8:26 pm
Tng Bench Warmups 330x4 @9.25 300 5x4
Seated BB Military 95 3x20
Superset Cable Flyes 3x25 Laterals 3x25
Pec Prehab Lots
Notes: Bench strength is back
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Fri Jun 07, 2013 7:41 pm
Tng SLDL w/ Straps Warmups 455x5 @8.5
Front Squat Warmups 315x5 @8
Farmer Walk (1pps 3 trips) x 3
Superset Decline Situps 3x20 Calves 3x20
Superset Cable Shrugs 3x25 Band Pull Aparts 3x25
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Sat Jun 08, 2013 9:36 pm
Seated Military Press Warmups 195x5 135 3x8
Superset Front Raises 3x12 Tricep Extensions 3x12
Notes: Had to leave early
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Sun Jun 09, 2013 11:50 am
When is it my turn?
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Sun Jun 09, 2013 12:30 pm
Definitely one of my favorite lifters
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon Jun 10, 2013 4:28 pm
Deadlift w/ Straps Warmups 553x6 @9 495 2x6
T Bar Row 6x10
Grip Stuff Random
Superset Cable Shrugs 2x30 Face Pulls 2x30
Reverse Pec Deck 3x30
Hammer Curls 2x
Cable Abs 3x30
Notes: Deadlifting efficiency is getting there
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Mon Jun 10, 2013 4:47 pm
Quote :
Reverse Pec Deck
The real reason pec decks exist.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Mon Jun 10, 2013 6:37 pm
I still haven't figured out how they do this. Tried it today and it feels so unnatural.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Mon Jun 10, 2013 8:01 pm
Nathan Poage wrote:
Quote :
Reverse Pec Deck
The real reason pec decks exist.
Truth.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Tue Jun 11, 2013 8:57 pm
^^^ haters gonna hate the pec deck, and that jerk technique disgusts me
Tng Bench Warmups 300x7 @9.5 275 3x7
Decline Bench Warmups 245 3x12
Incline DB Half Reps 65's 2x20
Skullcrushers 2x25 really light
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Wed Jun 12, 2013 9:12 pm
SLDL w/ Straps Warmups 475x5 @9.5
Front Squat Warmups 265x5 275x5 285x5 295x5 305x5
Farmers Walk 70lbs per side 3 trips (1pps 3 trips) x 2
Superset Calf Raises 4x12 Machine Row 4x12
Decline Situps 3x25
Notes: This took me around two hours, and I'm starting to feel a bit run down. I'll probably do one more deadlift focused workout Saturday then transition. Next block will probably focus on bench and front squat, allowing for some transmutation on the deadlift
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Wed Jun 12, 2013 9:19 pm
Time to transmutate the fuck out of that decline bench. Poor bench is being run ragged.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Wed Jun 12, 2013 9:27 pm
KKeough wrote:
Time to transmutate the fuck out of that decline bench. Poor bench is being run ragged.
Wtf is with this quoting format admin?
Nah I'm finna keep the pressing fatigue high
I have like a 2 year race to a 405 decline bench with Andrew405squat. Need to end it
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: KevinAlvy's Training Log Wed Jun 12, 2013 9:36 pm
KevinAlvy wrote:
KKeough wrote:
Time to transmutate the fuck out of that decline bench. Poor bench is being run ragged.
Wtf is with this quoting format admin?
Nah I'm finna keep the pressing fatigue high
I have like a 2 year race to a 405 decline bench with Andrew405squat. Need to end it
Just do it TOMORROW. Use invisible reverse-bands if you have to.
And I didn't change this shit. Don't blame it on me. Forumotion did it.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Sat Jun 15, 2013 11:58 am
Comp Deadlift Warmups 630x1 @9.5 655x0
Notes: I had no business going for this today, but it's not the end of the world
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Sun Jun 16, 2013 5:18 pm
Tng Bench Warmups 325x6 @9 300 2x5 300x8 @9.5
Decline Bench Warmups 265 2x10
Incline DB Half Reps 50's 2x25
Rope Pressdowns 2x30
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 9:05 pm
Comp Squat Warmups 495x3
Abs and Obliques 4x15
T Bar Row 3x20
Superset Leg curls 3x30 Leg extensions 3x30
Preacher Curls 3x10
Reverse Cable Flye 3x20
Notes: I'll see if this flares up, I feel good so far. Core feels really strong, legs not so much
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 9:15 pm
gjdm What is your training going to look like for the rest of the summer? Any chance of a meet?
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 9:32 pm
It really depends on whether my back can hold up. Assuming my back can hold up my next block would be something like:
Back squat - low volume once every 7-10 days Bench - proceed as I have Deadlift - Start tapering to 2-2.5x a week, lower volume Front Squat - High volume Accessories - fill the gaps to achieve my target fatigue
I haven't really looked at meets, but No whey I'm going to Nasa. Maybe just have test day/skills eval next month
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 9:35 pm
how does deadlifting 2.5x a week work out?
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 9:41 pm
Disregard 7 day split, acquire programming flexibility
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 9:55 pm
Is it the same back issue as before that's bothering you?
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 10:02 pm
Yes, since last July actually. Almost a 1 year anniversary
Seth Class I
Posts : 752 Join date : 2012-07-31
Subject: Re: KevinAlvy's Training Log Mon Jun 17, 2013 10:08 pm
Did you ever go see a chiropractor? It could be the anniversery celebration!
Subject: Re: KevinAlvy's Training Log 
Wed Jun 05, 2013 7:49 pm
