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 KevinAlvy's Training Log

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KevinAlvy
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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 13, 2013 10:13 pm

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
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PostSubject: Re: KevinAlvy's Training Log   Wed Aug 14, 2013 10:08 pm

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
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PostSubject: Re: KevinAlvy's Training Log   Fri Aug 16, 2013 7:42 pm

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

Time to start benching every day.
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PostSubject: Re: KevinAlvy's Training Log   Fri Aug 16, 2013 8:06 pm

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

KevinAlvy wrote:
ok
Stay safe.
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PostSubject: Re: KevinAlvy's Training Log   Sun Aug 18, 2013 10:24 pm

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

First meeting is this Sunday, 7pm, in room 345 of the IMU.
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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 7:39 am

Skype me in a chair. No on a Mac tho
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Chris Anderson
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PostSubject: 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.

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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 1:23 pm

Chris Anderson wrote:

I've legitimately thought about doing a full Smolov cycle for bench.
goodnight sweet everything
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PostSubject: 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.

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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 1:50 pm

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
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PostSubject: 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.

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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 1:53 pm

I did smolov for neck curls
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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 1:56 pm

Chris is, like, beyond smolov for neck curls.
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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 1:58 pm

bicep curls?
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PostSubject: 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.

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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 8:49 pm

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...
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PostSubject: 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.
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PostSubject: Re: KevinAlvy's Training Log   Tue Aug 20, 2013 9:03 pm

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
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PostSubject: 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

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PostSubject: 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

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

triple post, dgaf

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PostSubject: Re: KevinAlvy's Training Log   Thu Aug 22, 2013 6:21 pm

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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