KevinAlvy's Training Log

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

Front Squat
Warmups
375x1 @9.5

Deficit Deadlift
Warmups
515x6 @9

Front Squat
Warmups
275x5
285x5
295x5

GHR
10
25lbs x10

GHR Situpa
45lbs x 25

Notes: Deadlifts felt good as usual

Nathan Poage wrote:: You could just keep track of your RPEs for a given cycle, but that might be tedious and hard to figure out a pattern of what causes what. HR might not be the best indicator, but HR variance definitely seems to have a strong correlation to over training and recovery. Good luck finding an Omegawave on campus though unless you can talk Maxwell into letting you use one at Carver.

I was planning on adding an RPE accumulator to my spreadsheet, but tbh I don't think it would really help. Imo, RPE's only help me to keep my ego low on a day by day basis and stop me from going full retard. A 9 RPE on Comp Deadlift is very different than a 9 RPE on Incline bench. Even more so, there are so many factors that go into displaying fitness on a daily basis, it's very difficult to quantify fatigue at a macro level

aware me on homo wave tho (srs)

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

Here is a very dumbed down
http://www.normanallan.com/Sci/ANS.html

If you had an EMG and could measure the std dev of your heart rate, that would be a crude way to do it.

Mark McLaughlin has kind of been the influence on the S&C coaches here to start using the omegawave as means of measuring training adaptations.
http://resultsperiod1.com/site/omegawave/

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

That was a nice read

I've always noticed when I feel "overtrained" I am unable to elevate my heart rate pre-lift

Subject: Re: KevinAlvy's Training Log Thu Feb 21, 2013 11:29 pm

Have you thought about just never feeling overtrained? That could work.

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

KKeough wrote:: Have you thought about just never feeling overtrained? That could work.

When I do that I get injured, which is far too often

Subject: Re: KevinAlvy's Training Log Fri Feb 22, 2013 12:04 am

KevinAlvy wrote:

KKeough wrote:: Have you thought about just never feeling overtrained? That could work.

When I do that I get injured, which is far too often

Have you thought about just never getting injured, too?

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

KKeough wrote:: Have you thought about just never getting injured, too?

Yes

Subject: Re: KevinAlvy's Training Log Fri Feb 22, 2013 10:37 am

"get fat again"

Hateful.

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

KKeough wrote:: "get fat again"

Hateful.

He was better that whey

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

KevinAlvy wrote:

KKeough wrote:: "get fat again"

Hateful.

He was better that whey

He's so much more aesthetic now dough

Subject: Re: KevinAlvy's Training Log Fri Feb 22, 2013 3:22 pm

KevinAlvy wrote:

KKeough wrote:: "get fat again"

Hateful.

He was better that whey

His face at least still agrees with you.

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

High Incline Bench
Warmups
95x15
115x15
135x15

Vertical Pulldown
3x15

DB Extensions
2x10

BB Front Raises
45 2x10

DB Curls
2x

Notes: Do you slack jawed phaggots even lift from 4-6?

Subject: Re: KevinAlvy's Training Log Fri Feb 22, 2013 5:22 pm

I'll be back next week. I was off this time with my ribs, but I'm starting squatting again on Sunday.

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

KKeough wrote:: I'll be back next week. I was off this time with my ribs, but I'm starting squatting again on Sunday.

thnx

I won't be able to make it doe

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

Were your ribs bruised, or seperating?

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

No cuz Carver and TPBs.

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

steal one and bring it to crwc

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

Nah, I'll leep my internship.

Subject: Re: KevinAlvy's Training Log Fri Feb 22, 2013 8:57 pm

KevinAlvy wrote:: Were your ribs bruised, or seperating?

I'm pretty sure they're just bruised.

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

Front Squat
Warmups
345x4

Tng Bench
Warmups
320x7

Deadlift
Warmups
605x2

Front Squat
Warmups
290 2x5

GHR Situps
45 2x15

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

He's baaaaaaaaaack.
http://s15.beta.photobucket.com/user/winternacht/media/baptism_zps9083684b.mp4.html

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

Comp Grip Incline
Warmups
245x3
255x3
265x3
275x3
285x3

DB Bench
125x9

DB Front Raises
4x12

Skullcrushers
3x8

Nathan Poage wrote:: He's baaaaaaaaaack.
http://s15.beta.photobucket.com/user/winternacht/media/baptism_zps9083684b.mp4.html

I can fap to this

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

Front Squat
Warmups
385x1 @9

Comp Deadlift
Warmups
640x1 + 5

Front Squat
300 2x5

Superset
GHR Situps 45 lbs 3x10
GHR 3x10

Notes: I am heading to uiuc for unofficial St Patricks day tonight and I may fall victim to my irresponsible youth. Hopefully I don't lose too many gains

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

Front Squat
Warmups
365x2

Deficit Deadlift
Warmups
495x7

Paused Front Squat
Warmups
275x5

GHR
set to failure

Notes: Gym was closing so I was rushed, very busy with hw lately

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

I was informed my 640 deadlift was posted on the russian website http://vk.com/ilovepowerlifting

brb best day of my life

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