KevinAlvy's Training Log

Elite Posts : 2446 Join date : 2011-10-30

Tng Bench
Warmups
310x8 @9.5
275 4x8 @8,8,8.5,9.5

Seated MP
135 4x12

Superset
Cable Flyes 4x12
Front Raises 4x12

Elite Posts : 2446 Join date : 2011-10-30

Front Squat
Warmups
315x3
330x3
315x3
300x3
285x3

DL Stance Leg Press
90, 135, 180, 225, 270 pps x7

Superset
Leg Curls 3x10
Leg Extensions 3x10

Elite Posts : 2446 Join date : 2011-10-30

Tng Bench
Warmups
330 3x5 @9, 9.5, 9.5

Seated MP
Warmups
175x5 @8
185x5 @8.5
195x5 @9.5

Front Squat
Warmups
225x8
235x8
245x8
255x8 @7.5

Superset
Cable Flyes 5x12
Front Raises 5x12

Superset
Leg Curls 4x12
Leg Extensions 4x12

Notes: I usually don't make a big deal out of frequency/volume development but this is big progress for my bench. My pec durability has vastly improved, I can't remember the last time I was able to bench 3x in a week without feeling like my pec was going to rip off

Subject: Re: KevinAlvy's Training Log Fri Aug 16, 2013 8:05 pm

Time to start benching every day.

Elite Posts : 2446 Join date : 2011-10-30

Subject: Re: KevinAlvy's Training Log Fri Aug 16, 2013 8:09 pm

KevinAlvy wrote:: ok

Stay safe.

Elite Posts : 2446 Join date : 2011-10-30

Front Squat
Warmups
375x3 @9.5

Tng Bench
Warmups
205x8
225x8
235x8
245x8
255x8
265x8

Deficit Deadlift
Warmups
575x3

Notes: I will probably max my FS, Tng Bench, and Deficit Deadlift Saturday or Sunday. I am not too optimistic about hitting a DL pr off the floor and I haven't practiced my paused bench. I just want to max these lifts and start a new macrocycle

Subject: Re: KevinAlvy's Training Log Mon Aug 19, 2013 11:09 pm

First meeting is this Sunday, 7pm, in room 345 of the IMU.

Elite Posts : 2446 Join date : 2011-10-30

Skype me in a chair. No on a Mac tho

Subject: Re: KevinAlvy's Training Log Tue Aug 20, 2013 1:10 pm

We could Skype you using my phone. It's an Android, which is vastly superior to all others.

KKeough wrote:: Time to start benching every day.

I've legitimately thought about doing a full Smolov cycle for bench.

Elite Posts : 2446 Join date : 2011-10-30

Chris Anderson wrote:: I've legitimately thought about doing a full Smolov cycle for bench.

goodnight sweet everything

Subject: Re: KevinAlvy's Training Log Tue Aug 20, 2013 1:31 pm

I mean, the bench and squat are very similar in that you can throw a ton of volume and bar lifts at them and come out with really good results. Hell, some people can even do it--to a lesser extent--with other lifts. I can get away with doing a lot more pulling than other people can, even at higher percentages. I'm fairly certain doing Smolov for deadlift would make me shit out my spine, though.

Elite Posts : 2446 Join date : 2011-10-30

this might be brophysics but....

I remember hearing that since the shoulder is a more complex joint you will have a hard time keeping up with that volume+intensity+frequency

on squat -for the most part the knee joint only extends or curls

Subject: Re: KevinAlvy's Training Log Tue Aug 20, 2013 1:52 pm

I'm not saying it's the best idea--I'm just saiyan that the idea that the squat is the only movement you could do a full Smolov cycle with is a bit far fetched, IMO.

Besides, you can always lower your training max.

Elite Posts : 2446 Join date : 2011-10-30

I did smolov for neck curls

Class II Posts : 421 Join date : 2012-07-22 Age : 37

Chris is, like, beyond smolov for neck curls.

Elite Posts : 2446 Join date : 2011-10-30

bicep curls?

Subject: Re: KevinAlvy's Training Log Tue Aug 20, 2013 2:22 pm

I only do neck work about twice a week. Yesterday, I did my neck work right next to Slapdick, just to show him how alpha I am.

Elite Posts : 2446 Join date : 2011-10-30

Tng Bench
Warmups
335x2
370x2 bro spotted on 2nd

Light Accessories
lots

Notes: Told myself I would only go for a second if I knew I would get it...

Subject: Re: KevinAlvy's Training Log Tue Aug 20, 2013 8:59 pm

You're killing it on bench now. What's your secret? 400 is right around the corner.

Elite Posts : 2446 Join date : 2011-10-30

KKeough wrote:: You're killing it on bench now. What's your secret? 400 is right around the corner.

My pec not feeling like it's going to tear/strain

The healing was due primarily to letting my bench detrain and having better equipment/more consistency here

Subject: Re: KevinAlvy's Training Log Thu Aug 22, 2013 6:09 pm

I think I broke your workout tracker. The scroll-down list of movements now does not show squat/bench/deadlift/etc, instead it just has 1/2/3 and that is it. Also, my press, deficit DL, and pause squat columns all have #DIV/0 in all of their corresponding data cells.

what do

Subject: Re: KevinAlvy's Training Log Thu Aug 22, 2013 6:09 pm

I think I broke your workout tracker. The scroll-down list of movements now does not show squat/bench/deadlift/etc, instead it just has 1/2/3 and that is it. Also, my press, deficit DL, and pause squat columns all have #DIV/0 in all of their corresponding data cells.

what do

Subject: Re: KevinAlvy's Training Log Thu Aug 22, 2013 6:09 pm

triple post, dgaf

Elite Posts : 2446 Join date : 2011-10-30

Can you give me a screen shot?

My guess for the #DIV/0 is that you do not have a 1RM on the PR chart tho

If I make another update, I'll lock the spreadsheet so it's unbreakable

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