KevinAlvy's Training Log

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

SSchwartsenator wrote:: Pardon my ignorance, I'm not a math major OR as knowledgeable about powerlifting as you are,

Don't feel like you need to preface like this before giving me any criticism. Your opinion is just as valid any anyone's

Quote :: but do you think you'd see more success spreading those waves out more? What I mean by that is: It looks like you concentrate on a lot of volume for a period of 3-4 weeks and then up the intensity pretty sharply the following weeks. Would there be any benefit to doing something like extending the volume work to 4-6 weeks, and then slowly backing off the volume and increasing intensity? As opposed to your 4/26-5/10 weeks where it looks like you turned up the intensity real quick.

I would say what you are describing is moving towards a more optimal training block. That huge drop in volume you are seeing around 4/26 is me forcing another max while I still had reliable spotters (you guys). After that I had finals, moved home, and finally moved to Indy. I also moved again in August to downtown Indy and you'll see the drop in volume there. I didn't have a very consistent schedule to work with so I would just go in and lift with a high intensity.

However, going forward I am going to try and get 6 week volume blocks before ramping to PRs. I just finished one smolov jr bench meso and I'm starting another. During that first block I had to cut out the Seated MP because it was just too much stress, but I've been able to tack them on this meso. Now that I'm back to squatting and deadlifting it's going to be more important that I am structured in my programming as I won't be able to get away with as much stupid.

As a note - Some of those huge spikes in intensity are skewed by the removal of a secondary or third movement as a way to peak. Here's an example of what could be going on:

09/23
Bench 10x3 @ 90%
Seated MP 3x10 @55%
60 lifts at an avg intensity of 81.92%

09/25
Bench 10x3 @ 90%
30 lifts at an avg intensity of 90%

As you can see for this example the intensity for the main movement is identical, but the avg intensity is skewed by the removal of the secondary movement.

Cliffs:
I agree and will hopefully execute

Subject: Re: KevinAlvy's Training Log Wed Sep 24, 2014 8:40 pm

KevinAlvy wrote:: Don't feel like you need to preface like this before giving me any criticism. Your opinion is just as valid any anyone's

real talk, I'm excite to see your progress once you build a routine.

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

Comp Squat
Warmups
375 6x6

Sumo Deadlift
Warmups
375 6x6

Cable Abs

Notes: My gym is having an unsanctioned meet November 8th and I signed up for it today...

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

KevinAlvy wrote:: Comp Squat
Warmups
375 6x6

Sumo Deadlift
Warmups
375 6x6

Cable Abs

Notes: My gym is having an unsanctioned meet November 8th and I signed up for it today...

KevinAlvy's Training Log - Page 28 Christoph-Waltz-Dancing-in-Chair-Inglourious-Basterds

Subject: Re: KevinAlvy's Training Log Thu Sep 25, 2014 1:26 pm

Good stuff bud--looking forward to seeing you total again.

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

Tng Bench
Warmups
320 7x5

Seated MP
Warmups
170, 175, 180, 185, 190x7

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

Comp Squat
Warmups
400 7x5

Sumo Deadlift
Warmups
400 15, 10, 10

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

Looking good man.

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

Saturday

Tng Bench
Warmups
340 3x4
330 4x4
330 1x3

Seated MP
Warmups
180 4x8

Notes: I have about a million theories on that miss. I am going to try the 10x3 tomorrow and hopefully narrow the analysis

Andy Awad wrote:: Looking good man.

Thanks Anday

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

Comp Squat
Warmups
425 8x4

Sumo Deadlift
425 8x4

Chinups

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

Tng Bench
Warmups
355 10x3

Seated MP
Warmups
170 3x10

Notes: Last three sets were at a 9.5

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

Comp Squat
Warmups
450 10x3

Sumo Deadlift
Warmups
450 2x3, 4x6

Notes: I found the cheat code to Sumo Deadlifting

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

KevinAlvy wrote:: Comp Squat
Warmups
450 10x3

Sumo Deadlift
Warmups
450 2x3, 4x6

Notes: I found the cheat code to Sumo Deadlifting

pls eggs plane

Subject: Re: KevinAlvy's Training Log Tue Sep 30, 2014 10:19 pm

the cheat code to sumo is:

Spoiler:

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

Quote :: pls eggs plane

Russia

Chris Anderson wrote:

the cheat code to sumo is:

Spoiler:

There are some really ugly sumo deadlifts out there

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

But srs. My thighs started bleeding today from the sumo deadlifts, it really sucks

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

Tng Bench
Warmups
310 6x6

Seated MP
Warmups
190, 195, 200, 205, 210, 215x6

Subject: Re: KevinAlvy's Training Log Wed Oct 01, 2014 9:23 pm

KevinAlvy wrote:: But srs. My thighs started bleeding today from the sumo deadlifts, it really sucks

How bad do you want it?

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

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

Comp Squat
Warmups
400 3x12

Notes: Didn't have enough time

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

Das still a lot of volume, mang

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

quadruple smolov jring

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

Tng Bench
Warmups
330 7x5

Sumo Deadlift
Warmups
400 16, 12, 8

Notes: Need more time

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

Comp Squat
Warmups
425 7x5

Sumo Deadlift
Warmups
425 12,9, 8, 7

Notes: Bought an extra gym pass that is 24 hours, should help

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

Tng Bench
Warmups
350 8x4

Seated MP
Warmups
190 4x8

Pullups

Notes: I am going to start implementing a minimum time between the bench sets. I've had a tendency of rushing the first few sets and struggling more than necessary towards the end

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