KevinAlvy's Training Log

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

Seated MP
Warmups
225 8x4

NG Bench
Warmups
285 4x8

WG FU Bench
255, 265, 275x11

Some back

Subject: Re: KevinAlvy's Training Log Tue Aug 05, 2014 10:13 pm

Getting caught up on negs

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

Subject: Re: KevinAlvy's Training Log Wed Aug 06, 2014 2:50 pm

not sure whether to neg or upvote

also, new profile pic for kyle^

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Chris Anderson wrote:: not sure whether to neg or upvote

also, new profile pic for kyle^

Neg because of shoddy workmanship. You can still see the text boxes.

Class I Posts : 531 Join date : 2013-12-08 Age : 38

You can do better, Kevin.

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

I know guys, it won't happen again

Subject: Re: KevinAlvy's Training Log Wed Aug 06, 2014 10:33 pm

KevinAlvy wrote:: I am not really sure why you are putting in an (anticipated?) RPE as well as a specific #. Are you planning on being flexible on the RPE or weight? Can't really have them both fixed

edit: It looks like a pretty aggressive 6 weeks coming off an injury in general. Are you keeping the intensity high and volume low on comp squats for your calf?

You're right on the first one--I talked about it and decided to use numbers as a baseline by train instead with a RPE-set top set, followed by load drops. It'll be high (10%-15%) to start, and I'll adjust it down as I go.

And yeah, it's pretty aggressive--I wasn't sure if it was too aggressive, but I'm on my (very light) base cycle for my deadlift, so I want to take advantage of the fact that I'm pulling very light for a while, so I'm thinking I'd take a calculated risk. Do you think it'd be worthwhile supplementing more volume on the comp squats? My calf feels much better in the Oly shoes; I was originally worried about that, but I felt no tightness on the first session, I think because the raised heel keeps my gastroc from being lengthened too much on the unrack.

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

Seated MP
Warmups
240 8x4

Notes: Difficult

Keosawa wrote:: You're right on the first one--I talked about it and decided to use numbers as a baseline by train instead with a RPE-set top set, followed by load drops. It'll be high (10%-15%) to start, and I'll adjust it down as I go.

To confirm, you are fixing the weight and varying the reps to hit the desired RPE?

Quote :: And yeah, it's pretty aggressive--I wasn't sure if it was too aggressive, but I'm on my (very light) base cycle for my deadlift, so I want to take advantage of the fact that I'm pulling very light for a while, so I'm thinking I'd take a calculated risk.

I use this same logic and style myself, but based on the fact you are coming off an injury, I’d be pushing the bench.

Quote :: Do you think it'd be worthwhile supplementing more volume on the comp squats? My calf feels much better in the Oly shoes; I was originally worried about that, but I felt no tightness on the first session, I think because the raised heel keeps my gastroc from being lengthened too much on the unrack.

Health permitting, I’d like to see you comp squatting 2x a week to take advantage of the neural gains you’ll get after a long layoff. I don’t think it’s necessary to have 2 variation days and think it would be better to substitute one of those for some moderate wrapped work. When you cut it down to two sessions a week, sub out the variation you weren’t training.

From a high level, maxing out a lift after 6 sessions of training it is not a good idea. If you took that up to 10-12 by doubling the frequency I’d find that much more reasonable. That said, if you can stay loyal to those RPEs, it’s fine.

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

Some Back

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

Seated MP
Warmups
280, 285x1 +5, +10 pr for 14 days

Gpp

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

Seated MP
Warmups
205x10

WG FU Bench
Warmups
295x12

NG Bench
Warmups
265x14

some back and gpp

Subject: Re: KevinAlvy's Training Log Sun Aug 10, 2014 11:04 pm

Real talk, that limiting formulas video was incredibly interesting. Either you have a lot of time on your hands or you're incredibly passionate. Neither of which is a bad thing

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

Seated MP
Warmups
250x4

NG Bench
Warmups
325x6

WG Feet up Bench
Warmups
315x8

some gpp

SSchwartsenator wrote:: Real talk, that limiting formulas video was incredibly interesting. Either you have a lot of time on your hands or you're incredibly passionate. Neither of which is a bad thing

yeah idk wtf to do without drinking or homework on the weekends

Subject: Re: KevinAlvy's Training Log Tue Aug 12, 2014 9:46 am

KevinAlvy wrote:: yeah idk wtf to do without drinking or homework on the weekends

you could go to a physical therapist

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

Chris Anderson wrote:: you could go to a physical therapist

lmao

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

Seated MP
Warmups
290x1 + 5 pr for 6 days

Comp Grip Tng Bench
Warmups
275x18

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

Sunday

Tng Bench
Warmups
280 6x6

Seated MP
Warmups
195, 200, 205, 205, 200, 195x6

Tuesday

Tng Bench
Warmups
300 7x5

Seated MP
Warmups
185 5x7

Notes: Index finger on the ring moving forward

Subject: Re: KevinAlvy's Training Log Wed Aug 20, 2014 4:00 pm

KevinAlvy wrote:: I am going to cut down until I am under 210 for 14 straight days

srs

How's this going OP?

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

Tng Bench
Warmups
320 8x4

Seated MP
Warmups
170, 175, 180, 185x8

SSchwartsenator wrote:: How's this going OP?

I was 227.6 this morning

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

Saturday

Tng Bench
Warmups
340x6,
340 8x3

Monday

Tng Bench
Warmups
290 6x6

Class I Posts : 531 Join date : 2013-12-08 Age : 38

What rpe would you give the 340x6?

Dalton did a pretty easy 5x5 at either 340 or 345 today.

Subject: Re: KevinAlvy's Training Log Mon Aug 25, 2014 11:36 pm

Dalton's 5x5 was at 340. They all went up super smooth as well

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

Andy Awad wrote:: What rpe would you give the 340x6?

Dalton did a pretty easy 5x5 at either 340 or 345 today.

It was an 8.5

I think I'd have a hard time matching Dalton on that

SSchwartsenator wrote:: Dalton's 5x5 was at 340. They all went up super smooth as well

this displeases me

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

Tng Bench
Warmups
310 7x5

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