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Derek Simonds
08-20-2010, 06:03 AM
Notes:
- School is in, final semester for me. very busy schedule now
- Weight gain is not important anymore because I have no time and money to focus on it. Conditioning and General strength are the main focus now.
- Big job coming up in january; need to put all of my attention and resources towards it.
- Taking care of a sick family member and providing long term emotional support for another family member is really hard

You have a lot going on and it looks like it is going to be a tough couple of months. Take care of yourself and if you need support lean on other people. Being a caregiver and emotional support team is tough in any circumstance let alone when you are in your final push for school and looking at Jan looming. I have faith in you.

Kevin Perry
08-23-2010, 06:57 PM
8/23

Squat: 45 x 8, 6, 95 x 5, 135 x 5, 180 x 5, 210 x 5, 240 x 10
Good Mornings: 100 x 5 x 10
Side Bends: 45 x 5 x 15

Kevin Perry
08-24-2010, 01:27 PM
8/24

Pullups: 6, 6, 6, 6, 6
Bench: 125 x 5, 145 x 5, 165 x 13
Flyes: 25 x 5 x 12
BB Row: 135 x 5 x 10

Kevin Perry
08-26-2010, 12:41 PM
8/26

Deadlift: 230 x 5, 265 x 5, 300 x 11
Squat: 135 x 3 x 10
Abs
Neck

Derek Weaver
08-26-2010, 03:50 PM
What kind of neck work are you doing?

Nice pulls by the way.

Kevin Perry
08-26-2010, 08:21 PM
Thanks,

gym doesn't have a machine so I'm using a harness.

Kevin Perry
08-27-2010, 07:19 PM
8/27

Press: 100 x 5, 115 x 5, 130 x 8
Incline DB: 45 x 5 x 10
Pullups: 50 total

Neck Work/Curls

Kevin Perry
08-31-2010, 06:23 PM
8/31

Squat: 195 x 3, 225 x 3, 250 x 10
Good Mornings: 105 x 4 x 10
Abs/Neck

Complex DJ A
45 x 8, 55 x 7, 65 x 6, 75 x 5, 85 x 4, 95 x 3, 105 x 2, 115 x 1

Allen Yeh
08-31-2010, 06:45 PM
How long did it take you to complete that reverse ladder? I did it with complex B the other day and it took me ~ 20 minutes with the 1:30 rest between sets. Same weight scheme.

Kevin Perry
08-31-2010, 06:58 PM
yea I took the idea from your log. Not sure how long, I only rested about 1 - 2 min shorter rests towards the end.

Kevin Perry
09-01-2010, 01:29 PM
9/1

Bench: 135 x 3, 155 x 3, 175 x 10, 195 x 2, 210 x 2, 225 x 2
Flyes: 30 x 3 x 10
BB Row: 140 x 3 x 10

Wanted to see how far along my bench has improved. Felt pretty good and solid at 225.

Would like to clean up my look a little bit, see if I can get to 10-11% BF, pretty sure im not far off maybe 12 or 13% right now. Don't really care about being any lower than that right now though.

Weights gone up a little bit though 166, kinda cool i guess seeing as everyone thinks im 180.

Derek Simonds
09-01-2010, 02:17 PM
Weights gone up a little bit though 166, kinda cool i guess seeing as everyone thinks im 180.

Nice!

Kevin Perry
09-02-2010, 09:45 AM
Had Oly practice yesterday but at XFit Spartanburg instead of Byrnes. .

Worked Clean Pulls and Snatch pulls

Hurt my ankle on monday at work, and did something to my wrist on tuesday so the pulls sucked.

Anyways... im making the switch to Powerlifting and I'm gonna try my best to make a couple of meets one in Sept and one in Oct.

Oly is great and all but I just don't have the time and ability to practice it more than once a week and my shoulder gets none to thrilled about it each time.

5/3/1 on the other hand gives plenty of work on the other lifts. On the other bonus, my training partner is a very very experienced powerlifter and strongman and he's going to be overlooking some of my training.

So it looks like if I do make the meets it will be at 165# class.

Edited to be nice.

Derek Simonds
09-02-2010, 12:40 PM
Awesome on the meets.

Kevin Perry
09-04-2010, 01:33 PM
9/4

Deadlift: 250 x 3, 285 x 3, 320 x 10
Press: 110 x 3, 125 x 3, 140 x 5

Pullups: 5 x 10
DB Incline: 5 x 10

Im finding that I am too tired to do additional assistance work after deads such as squats. So either I can add in some additional low back work or some quad specific work such as step ups, lunges, or bodyweight squats or just do nothing at all and leave that work to complexes instead.

Kevin Perry
09-08-2010, 08:16 PM
9/8

Was pretty tired today so I put in what I was able to and did what I felt like doing

Squat: 210 x 5, 240 x 3, 265 x 7
Bench: 145 x 5, 165 x 3, 185 x 9

Flyes: 30 x 3 x 10
BB Row: 155 x 3 x 10

Anyways, I can't seem to settle back into a low bar squat. Each time I try to do warm up sets with the low bar position I can't get a comfortable position like I used to and it causes a lot of pain on my right shoulder blade.

Kevin Perry
09-10-2010, 07:36 PM
9/10

PR's today

Deadlift: 265 x 5, 300 x 3, 335 x 9
Press: 115 x 5, 130 x 3, 145 x 6

Pullups: 50 alternated grips
DB Incline: 55 x 10, 10, 8
Squat: 145 x 3 x 8 managed a comfortable low bar position

Abs and some arms

good workout today

Allen Yeh
09-10-2010, 07:45 PM
335 x 9? nice!

Kevin Perry
09-11-2010, 11:06 AM
Thanks, it's a 3 rep PR. last time I did 335x6 and 145 x 3

Looks like my first Powerlifting meet will be Oct 2 at Furman for WNPF, friend told me about and I jumped on the registration. A little nervous as I've never done a powerlifting meet before.

Derek Weaver
09-11-2010, 11:28 AM
That's awesome you'll compete. You figure you'll just deload the week of the meet or do you have some sort of taper you'll follow?

Kevin Perry
09-11-2010, 11:48 AM
Yea probably I think my next Deload falls on that week or week before

Kevin Perry
09-14-2010, 01:46 PM
9/14

weather this will work or not who knows but I'm skipping this weeks deload in favor of the next cycle via 2 days a week and I'll do 5's and 3's week then deload early for the competition and use the meet as my supposed 5/3/1 but for making a total.

Squat: 190 x 5, 220 x 5, 245 x 12
Bench: 130 x 5, 150 x 5, 170 x 12

Squat: 155 x 3 x 10
DB Bench: 50 x 3 x 10
BB Row: 150 x 3 x 10

Squats were all low bar today.

Kevin Perry
09-16-2010, 06:46 AM
9/16

Was going to the gym today but I seemed to have caught a small fever along with a slight sinus infection. Guess fall is here.

Some notes,

I'm sitting at 166. Not to shabby, a couple people have told me to I should go up to 181 but... with everything going on right now in my life I don't think I could handle that right now and the last thing I need is to fall back into that male body weight image crap.

I think I've been doing just fine for myself in the lifts at my current weight anyways.

Training wise i'm going to place a little more emphasis on improving the squat and that's about it. The other lifts I'll just continue on with them as I have been.

Derek Simonds
09-16-2010, 07:29 AM
You are hitting some big numbers right now. Especially at your current BW. I will be watching closely as you head into the meet. Best of luck getting rid of that sinus crap quickly.

Derek Weaver
09-16-2010, 01:14 PM
Good call on not jumping a weight class yet. There's no reason to go up to 181 at this point unless it's just something you want to do. I like your thinking here and am looking forward to how you do.

Kevin Perry
09-18-2010, 01:40 AM
Thanks guys, my main goal for the meet is just to experience and get a feel for it and establish a total.

Really long day today actually just got home. Cold seems to have passed so I felt good enough to hit the gym. Only lift I didn't feel good enough to go AMRAP were DL's.

Deadlift: 235 x 5, 275 x 5, 310 x 5
Press: 105 x 5, 120 x 5, 135 x 9

DB Press: 40 x 3 x 12
Pullups: 25 x 5 x 5
Good Mornings: 110 x 3 x 8

Kevin Perry
09-21-2010, 06:34 PM
9/21

Deloading this week for the meet next week. I'll just start the cycle over afterwards.

Squat: 145 x 5, 165 x 5, 190 x 5
Bench: 85 x 5, 105 x 5, 135 x 5

DB Bench: 35 x 3 x 15
BB Row: 100 x 3 x 10

Back Raises: 3 x 15
Abs

Kevin Perry
09-23-2010, 07:02 PM
9/23

Last deload workout till next weeks meet.

Deadlift: 135 x 5, 5, 165 x 5, 195 x 5, 225 x 5
Press: 45 x 5, 5, 70 x 5, 95 x 5

Squats: 135 x 10, 155 x 10, 185 x 10
DB Press: 25 x 20, 30 x 2 x 15
Pullups: 25

Abs/Neck/Arms x 2 sets each

Derek Weaver
09-24-2010, 10:27 PM
So the meet is on Oct. 2?

Kevin Perry
09-25-2010, 05:43 PM
yup,

I know it is not a whole lot of prep time but it gets me into the competitive atmosphere quicker.

Derek Weaver
09-25-2010, 06:43 PM
Makes sense to me. You looking at any specific numbers you want to hit or are you thinking maybe just hit all your attempts and get a feel for competition?

Kevin Perry
09-25-2010, 09:28 PM
Well I do want to hit all attempts but I'm also eyeing an 1100 total. Granted I haven't tested any 1RM's in a long time so we'll see.

Kevin Perry
09-30-2010, 06:11 AM
So I bought Rob's book yesterday and started reading through it.

Some people might find this interesting and might even get where im going with this others will be like "not this shit again":

The chapter on cortisol, stress and sleeping more really spoke to me especially being someone who has all sorts of stress right now from lots of things and that stress tends to just get worse. I also basically get no sleep and im tired all the time on top of everything else.

I really need to fix those issues, I know my overall health sucks right now. The biggest indicator for me on all this stuff was the fact that my bodies been giving me signals. I've always had a layer of fat around my midsection that's been impossible to get rid of even on a clean diet, the exhaustion in the mornings, randomly falling a sleep midday and feeling wide awake at night, random memory dumps, smoking, chest pain, depression, etc.

Funny how we always tend to ignore these signs or go about fixing it the wrong way.

For example, for me, I have a bad complex of feeling like I always need to be bigger and stronger without regard to my own limitations and if im not big and hyooooge that im somehow weak no matter what. Despite all the above, I feel if I add on 20 or 30 lbs the issues will go away, will it obviously doesn't work that way. With that comes all the body image issues you can imagine but on the opposite spectrum. And it even wouldn't matter because I did not bother to handle the real issues: The sleep, the stress, and overall health concerns.

Simply put, you see how all of this stuff fucks with you?

Basically what im getting at is that if I ever want to accomplish my goals of say hitting a 405 Squat, 500 dead, or whatever, there is no point in doing it if your just gonna feel like shit in the end. Health is important, sleep is important, stress control is important ( this probably should be the most important thing).

You can't be a useful, strong functional person if your sick all the time.

I'll add more on this later. Hopefully that made some sense.

Derek Simonds
09-30-2010, 08:31 AM
It does and I am tracking with you. I look forward to the rest of your thoughts.

Derek Weaver
10-01-2010, 07:54 PM
Roger that Kevin. I'm looking forward to whatever other thoughts you've got as well.

Kevin Perry
10-02-2010, 10:25 AM
10/2

So today was the meet. Turns out it was Push/Pull and not a full meet so it was only the bench and deadlift. I thought it was a full meet cause that's what i was told, oh well no biggie.

My weight was way down 162 and sleep was so so.

All in all it was an interesting learning experience.

Bench I opened with 215 ( a weight I do lift with after my work sets in 531 are over)
missed all 3 attempts. Wanted to lower it after warm ups but wasn't able to so I had to do it. Definitely should have started lower but my coach encouraged me

The sticking point and the pause killed me. Every time I could get it down and up to 90 degrees but after that it was a no go. I've never worked with pauses before and we're talking 3-4 seconds and that was new to me.

There were only 10 lifters so they let me stay and do the deadlift otherwise I should have been disqualified. ( I'm a rules nazi so in a way I feel it was not right for me to continue after failing 3 lifts but it's good for experience)

The deadlift I opened with 335, got it but foot came forward so it was red lighted.

Next attempt was 375 and it came up smooth and easy.

Last attempt was 405 and it was rough but came out to be my best lift.



Competing in a meet is a completely different experience than lifting on your own in the gym. I was a nervous wreck and was not prepared for how that affects you mentally. It's ok though, I met a group of local powerlifters that want me to train with them and my friend/coach wants me to train there to as I don't have anyone to lift with at home.

The supportive atmosphere was awesome. Everyone was nice and motivated and cheered everyone on. I don't think I've ever experienced that before. It was pretty sweet.

To summarize, it was a good experience despite the subpar performance in the bench and some of the other things that did not work to my favor, apparently oly shoes may not be the best thing to wear for power lifts, weight was down, tired, etc.

It's cool though, when I start training with this new group soon I think things are going to turn out much much better.

Derek Weaver
10-03-2010, 06:24 PM
Nice write up. So 405 was three white lights?

Maybe look into wrestling shoes. That or Chuck Taylors from what I hear.

Derek Simonds
10-04-2010, 06:31 AM
Kevin awesome story. I fell your pain on the bench but that was a hell of a way to finish. 405 in a meet is a goal I certainly have. I started playing with the pause at the bottom of the bench a while back and it is definitely different. Sounds like you met some good people to train with.

Kevin Perry
10-05-2010, 10:23 AM
Thanks guys, yeah that 405 was white lights across.

Anyways I think I found my arch nemesis... sleep

Had a full 8 hours last night for the first time in who knows and man I can feel the difference today.

Not sure when i'll hit the gym again, been kind of busy with work and a bunch of tests at school. But, im making in effort to get 8+ hours of sleep from now on as I feel this is the biggest cause of my issues aside from a hectic schedule and family issues.

And it may sound nuts but im gonna see what I can squeeze out of linear progression for a while, that thread caught my interest and im curious now. Plus, something simple 3 days a week seems fun right now just to see where I stand at.

Derek Weaver
10-05-2010, 12:38 PM
I'm with you on the sleep. I slept for 16 hours from Saturday ~8pm to Sunday ~Noon. Chronic fatigue doesn't happen all at once. it's a gradual thing.

You're smarter than I am and are addressing things now.

WRT linear progression, are you hitting the GOMAD or eating somewhat normally and eeking out what you can?

Back to work for me, but I try and check in on your guy's logs throughout the day. I can't help myself.

Kevin Perry
10-05-2010, 01:00 PM
just eeking out what I can get maybe eat a little over maintenance to sustain progress a little longer.

Focus will primarily be recovery and I'll go by sleep and calories though not junk calories.

Kevin Perry
10-06-2010, 01:43 PM
10/6

Started my attempt to eek out more from linear progression. Like Gant said, never know unless you try.

I based my lifts today off my amrap sets on 531 so if they seem high that's the reason. Felt ok today so it didn't feel heavy other than what weight would normally feel like after a break.

Squat: 225 x 5 x 3
Bench: 165 x 5 x 3
Deadlift: 300 x 5

and I must have done something right on the bench because thats where I feel it most right now.

And everything else is getting cut out meaning no additional assistance other than abs for now. Let's see how long this will work.

Kevin Perry
10-08-2010, 09:52 AM
10/8

Squat: 245 x 5 x 3
Press: 135 x 5 x 3
Pwr. Clean: 135 x 3 x 5

Good workout.

Kevin Perry
10-11-2010, 01:43 PM
10/11

Squat: 265 x 5 x 3
Bench: 175 x 5 x 3
Dead: 320 x 5

Abs: 3 x 15

Good workout

Trying to fit in some conditioning 2x week, nothing major just enough to keep the heart healthy just can't figure out what would fit with SS.

Light jump rope 15 - 20 min? an easy jog?

Kevin Perry
10-15-2010, 11:02 AM
So I've been pretty busy since monday, I haven't had the time to get to the gym just been pretty busy with a lot of things. Won't get to the gym today, but I should be able to tomorrow.

Weight is down again back to 162. We'll see how I feel tomorrow, I'm gonna try and push SS for 6 weeks.

Kevin Perry
10-16-2010, 03:06 PM
10/16

I'm not feeling to hot today so I just did my own thing in the gym today. Completely re-thinking how I want to train, what to do, follow and just did what I wanted.

FS: 155 x 10 x 3, 175 x 2, 195 x 2
Press: 135 x 3, 3, 2, 1, 125 x 3, 3, 2, 120 x 1, 1, 1
Power Clean: 135 x 5 x 3, 145 x 4 x 2

Curls: 65 x 8, 75 x 6, 85 x 5 x 4

I don't feel like programming for a while or following anyone's advice on much, just want to do what feels good and keeps my mind off of some things from this week.

Kevin Perry
10-18-2010, 01:05 PM
10/18

Squat: 225 x 3, 245 x 3,3,3, 265 x 2,2,2 285 x 2, 2, 305 x 2, 2, 315 x 2, 1
Bench: 165 x 5 x 3, 175 x 8 x 2
Pullups: 25 x 10 x 3
Shrugs: 185 x 6, 225 x 6, 245 x 6, 265 x 6, 285 x 6

Kevin Perry
10-21-2010, 06:21 PM
10/21

Deadlift: 235 x 5, 275 x 5, 310 x 10
Deads: 185 x 4 x 10
Leg Press: 155 x 4 x 10
Shrugs: 185 x 25

Ab wheel 3 x 12

Kevin Perry
10-23-2010, 11:24 AM
10/23

Press: 90 x 5, 105 x 5, 120 x 8

Pullups: Bw x 10, BW+10# x 3 x 10
Incline Bench: 95 x 10, 115 x 10, 135 x 2 x 8
Cable Row: 95 x 10, 105 x 3 x 10
Dips: BW x 4 x 10

Alright so im back on track, been a crazy week or two and I just didn't have the patience for SS with some other things getting in the way. This is 5 3 1 with extra volume thrown in.

I had to cut back on the press and bench since my upper body numbers have gone down from weight loss 166 - 160 BW. Odly, my squat and dead feel normal. Hell, I squated 315 for a few on monday and felt like i could keep going up.

Hell it's been so crazy i haven't been able to train with the powerlifting group.

Kevin Perry
10-25-2010, 06:27 PM
10/25

Squat: 190 x 5, 220 x 5, 245 x 5
Ab wheel 3 x 15

Derek Simonds
10-26-2010, 06:32 AM
Your squat and dl numbers are solid at your current weight nice job. Gald you are back on track.

Kevin Perry
10-26-2010, 01:13 PM
Thanks man

10/26

Bench: 120 x 5, 140 x 5, 155 x 10, 135 x 10, 8, 8
Kroc Rows: 75# x 27 (R), 20 (L)
DB Press: 40 x 12, 12, 10
Pulldowns: 135 x 10, 120 x 9, 110 x 8

arms

you know for a while I was considering doing something completely different because in the past year I've pretty much maintained the same size and build though I've gotten stronger, and while that's all well and good it's annoying to constantly focus on the same program and get no real physique development out of it.

Plus my body seems to want to stick around 160 and I've spent so much time on gaining mass that i neglected really cleaning up the fat i gained so now I got that midsection fat all over and it's annoying. I've gone from 120 - 170ish settling in at 160 since I started here.

I'm trying to set up my assistance on 531 like a bodybuilder i guess but since I've never trained like one I'm not sure how to go about it but I have a couple ideas.

Derek Weaver
10-26-2010, 02:51 PM
Check these out:
http://www.bodyrecomposition.com/category/muscle-gain/training-muscle-gain

http://www.bodyrecomposition.com/muscle-gain/a-look-at-some-popular-hypertrophy-programs.html :
3. My generic bulking program is stock in the middle because I’m a middle of the road kind of guy. I generically like to see a bodypart hit about 2X/week with slightly lowered intensity (relative to DC) although higher than Bryan’s HST. I recommend about a rep short of failure so that the volume (which is higher per workout than either DC or HST) can be accomplished. I’m trying to strike a volume between the issues of frequency (for gene expression and protein synthesis), recovery (failure training can burn people out) and progression (I want to see the poundages going up consistently over the cycle).

I think Lyle's understanding of the principles of nutrition is greater than his understanding of strength and muscle gain, but the article I quoted from is solid.

5/3/1 set up should be good. Set up your split based on the foundational movements in the program. Reps for said movement + assistance as a manageable intensity to get into the 40-60 contractions/workout that I've seen him advocate in the past. If you feel worn down, 40 reps total. Feel good, get after it w/ ~60.

Samuel Hughes
10-26-2010, 03:28 PM
I'm about your size (5'8", 155-160lbs) and at least in the same league strength-wise. My $.02 is to A) pick a diet and stick with it. Only change something if after 4 weeks you aren't headed in the right direction and B) do 1 lift 5/3/1 style and 4-5 assistance exercises in appropriately organized supersets with as little rest as possible. On "Off days" do 10-20 minutes of strongman type work or sprints with good intensity followed by ab work (if you are worried about your midsection). Hope this wasn't overzealous, but this template definitely keeps me lean and strong.

Here's an old Waterbury article I found which is in the same line of thought:
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_waterbury_method

Kevin Perry
10-27-2010, 10:24 AM
Thanks guys,

Derek, I think i'll do just that. I have it set up where I basically hit the body parts twice per week but I've always done generally less then 40 reps so bumping that up to between 40-60 will be the plan then with minimal rest between sets and that should be enough to get the hypertrophy going.

Samuel,

I've added about 4-5 exercises for assistance so thats covered. I don't think I would do sprints since I don't want to wear myself down since I'm back to IF and a clean diet but I would likely add in slow steady state cardio for 20-30 min a couple times a week. I have been wanting to add in one day a week of strongman training focusing on keg throws, carries, farmers walks and such but it will probably be a while before I do that.

Kevin Perry
10-28-2010, 01:32 PM
10/28

18 hour fast today

Deadlift: 235 x 5, 275 x 5, 310 x 8, 225 x 10, 10, 205 x 10, 185 x 12
Leg Press: 90 x 15, 110 x 15, 130 x 15, 120 x 15
walking Lunge: 50 x 5 x 10
Ab wheel: 3 x 15
Calfs

Surprisingly I can eat more after a fast then I can if I do a standard 3 meals a day. I think this has a lot to do with the fact that I usually get sick in the mornings from breakfast and I'm not able to eat enough after that, that's probably why I always found it so hard to get 1lbs of meat in a day.

The past several workouts I've done fasted but with 12g of BCAA's pre-workout and post workout I take either a shake or a small meal before downing the big meal. I'm feeling good overall. Have lost some size though but I think it will come back when my body adapts to this.

Kevin Perry
10-29-2010, 03:30 PM
10/29

Press: 90 x 5, 105 x 5, 120 x 8
Pullups: 50 total
Incline Bench: can't remember
Cable Row: 4 x 12
Dips: 60 total

I don't have my log with me so the above is just a guess. Probably be doing some more tweaking of my chosen exercises for assistance, I don't feel shit for the incline bench unless it's with dumbbells so barbell will prob go, I seem to get more recruitment out of dips then any other chest exercise, and I have no idea why I never bothered with the cable row before, it's actually pretty intense.

Kevin Perry
11-01-2010, 01:19 PM
11/1

Switched the order around

Bench: 130 x 3, 150 x 3, 165 x 7, 135 x 8, 8, 8
DB Incline: 40 x 10, 10, 35 x 10, 10, 10
T-Bar Rows: 90 x 8, 8, 110 x 8, 10, 115 x 10, 10

Arms

I settled for fewer exercises and more volume today. Felt good although tougher. For the T-bar I used that close-grip handle since it's off the floor and the T-bar handle itself shortens the range of motion compared to the close grip handle which uses more ROM and I seem to get more work out of it.

I obviously lost some strength on upper body lifts but i'm working on recomposition right now and really cleaning up the midsection and lower back. Daily fasting for 16-18 hours and setting protein to 1-1.5g/lbs and filling up on fruits and veggies

Kevin Perry
11-02-2010, 01:29 PM
11/2

Squat: 205 x 3, 230 x 3, 260 x 6, 185 x 8, 165 x 8
GM's: 95 x 5 x 10
Ab wheel: 3 x 20

Squats were tough today. Bodyweight is at 157 now so yea i've lost some weight and size.

Kevin Perry
11-03-2010, 11:54 AM
11/3

40 min of conditioning

Just running and walking. Alternated both every other song on the ipod.

Kevin Perry
11-04-2010, 12:06 PM
11/4

Press: 100 x 3, 110 x 3, 125 x 6
Chins: 25 x 4 x 6, BW x 8
Dips: 25 x 4 x 8, BW x 15

Arms
20 min on treadmill

Kevin Perry
11-05-2010, 01:21 PM
11/5

Deadlift: 255 x 3, 290 x 3, 330 x 6, 185 x 10, 175 x 10, 165 x 10, 155 x 10, 145 x 10
Leg Press: 180 x 15, 7
Squat: 135 x 10, 145 x 10, 10
Ab Wheel: 3 x 20

The leg press was causing some pain in my knee so I switched to Squats to get the rest of the work in.

The drop sets in the dead were done with the fat gripz and man that was tough.

Kevin Perry
11-08-2010, 12:08 PM
11/8 5/3/1 week

Bench: 140 x 5, 155 x 3, 175 x 6, did some doubles and triples after
DB Incline: 40 x 15, 45 x 12, 1o, 50 x 10, 10, 6
T-Bar: 115 x 5 x 10
arms

Kevin Perry
11-09-2010, 12:12 PM
11/9

no w/o today, too busy will move it to tomorrow

on the plus side, im getting leaner and feeling better. Weight seems to hover around 155-158 and I suspect as long as I stick to what I've been doing the fat will come off and hopefully I will be back at 165 and pretty lean over time.

Kevin Perry
11-10-2010, 03:13 PM
11/10

Crazy night last night, didn't get to bed until 6 am due to have to watch after two family members because of an emergency. Things are better today.

Squat: 220 x 5, 245 x 3, 275 x 3 high bar today
GM's: 105 x 5 x 10
Ab wheel: 3 x 20
calfs

Tonight im off to celebrate the 235th Marine Corps Birthday.

Kevin Perry
11-12-2010, 12:41 PM
11/12

Deadlift: 275 x 5, 310 x 3, 345 x 3
Press: 105 x 5, 120 x 3, 135 x 4
Chins: 30# x 4 x 6
Dips: 30# x 4 x 8
curls and abs

dam talk about rough especially with the last few days and not much time to eat or sleep.

Derek Simonds
11-13-2010, 05:25 AM
You gave me a number to shoot for on the DL this morning.

Kevin Perry
11-13-2010, 10:14 AM
What did you get?

I'm gonna switch to the 2 days per week program so I can get more conditioning in and put more focus on school and work and some other stuff. Might still take a deload next week or I might not depending on how I feel.

Weights pretty low 154 but I'm looking really lean, I havent really had a chance to eat or sleep much this week though so that's probably why.

Derek Simonds
11-13-2010, 12:19 PM
Today is a flex day for me and had planned on DL but ended up doing BS up to 200 X 16 and 200 X 8. I wanted 20/10 but just couldn't quite get there.

Derek Simonds
11-16-2010, 06:40 AM
I did my DL's today and hit 335 X 5 easily. It really isn't a good comparison as I have to out weigh you by at least 45 to 50 lb's but it is nice to get motivated by watching what you are doing. I am going to go for 350 X 5 on Tuesday so I am throwing it out there...

Kevin Perry
11-16-2010, 01:18 PM
Nice, your still doing better than me. I have been in such a hectic schedule that I've been skipping a lot of meals and rest and it shows in my AMRAP sets especially today. I'll finally get a chance to hit the grocery store tomorrow and im stocking up like crazy to get through the end of this semester.

11/16

Squat: 195 x 5, 225 x 5, 255 x 6
Bench: 125 x 5, 145 x 5, 160 x 7
DB Incline: 45 x 5 x 10
T-Bar: 125 x 5 x 10
GM's: 115 x 10, 10, 10, 105 x 12, 10
Abs: 3 x 20

My arms felt ridiculously heavy today.

Kevin Perry
11-23-2010, 05:11 PM
11/23

Ok first day in the gym in a week, I've just been really busy. I started the cycle over but with lower maxes so I can try and squeeze out more since my weight is way down to 153.

Squat: 175 x 5, 205 x 5, 230 x 9
Bench: 105 x 5, 125 x 5, 140 x 12
Incline DB: 50 x 5 x 10
T-Bar: 135 x 5 x 10
Squats: 115 x 5 x 10
Abs

Obviously not my best amrap efforts but i've been tired and really busy going on little food due to a constantly hectic schedule.

BTW when the semester is over I'll probably get back into the 4 day a week version + 3 days of conditioning in since i'll be done with school for a while.

Kevin Perry
12-01-2010, 05:09 PM
12/1

Man I've been Really busy. Work, family, school, police applications and looking for work elsewhere. Today was my first day back in the gym in a while.

Deadlift: 220 x 5, 255 x 5, 290 x 10, 185 x 10, 10, 170 x 10
Press: 80 x 5, 95 x 5, 105 x 9
Dips: 3 x 15

That was all I was motivated for today, just trying to continue from where I left off last week. Some sweet news though, semesters done by next week so that opens a lot of extra time for me to actually have time to eat and sleep a little more and actually get my workouts in.

On top of that I managed to get an econo prowler that im excited about. Now I just need to eat more so I can get my weight back up, im sitting between 151 - 153 and man im exhausted.

Kevin Perry
12-03-2010, 05:40 PM
12/3

Squat: 190 x 3, 215 x 3, 245 x 5

way to tired today. BW down to 150 not by choice just the circumstances of how life is right now and the way things usually are.

Kevin Perry
12-07-2010, 09:47 AM
Alright almost done with finals. I've just been crazy busy with work, finishing school, getting my stuff in to the PD, taking care of my grandmother and mother, and im sure im missing some other stuff to. Luckily, with school done after tonight my schedule is gonna be a lot more free and I've got my training figured out.

I'm cutting back and going light since i've been absolutely drained the past 2 months. Goal is to get my strength back up and get my weight up a bit. Just want to be 160 - 165 eventually for meets.

So there, going to do a lot of conditioning too.

Kevin Perry
12-07-2010, 05:25 PM
12/7

Squat: 155 x 5, 180 x 5, 205 x 10, 95 x 10, 105 x 10, 10, 10
GM's: 95 x 4 x 10
mini bodyweight circuit

See how much my numbers suck all of a sudden? Of course im constantly exhausted so that's probably why and explains my sudden drop in BW to 150 out of nowhere.

Kevin Perry
12-09-2010, 03:39 PM
12/9

Had a solid workout today

Bench: 105 x 5, 125 x 5, 140 x 12, 165 x 3, 3, 185 x 2, 2, 135 x 6, 6
DB Bench: 50 x 4 x 10
T-Bar: 135 x 10, 145 x 10, 10, 10
Curls: 60 x 10, 50 x 10, 40 x 10

1 mile run in 9ish minutes.

I'm just rebuilding my conditioning up slowly.

Kevin Perry
12-11-2010, 09:18 AM
12/11

Today wasn't too bad but the cold definitely affects my joints and makes lower body work tough.

Deadlift: 200 x 5, 230 x 5, 260 x 12, 135 x 4 x 10
Press: 70 x 5, 85 x 5, 95 x 12
DB Press: 35 x 4 x 10
Chins: BW 4 x 10

20 min on the treadmill

Kevin Perry
12-14-2010, 05:42 PM
12/14

I had squats planned for tonight but the rack was taken my whole time at the gym.

Bench: 115 x 3, 130 x 3, 150 x 10, 175 x 2, 2, 135 x 10, 8
DB Bench: 55 x 4 x 10
T-Bar: 150 x 10, 55 x 10, 10, 10

I wanted to experiment with one armed T-bar rows and man those will fatigue your back quick.

Kevin Perry
12-16-2010, 12:36 PM
12/16

finally got to squat today

Squats: 170 x 3, 190 x 3, 215 x 10, 115 x 4 x 10
GM's: 100 x 4 x 10
Curls: 60 x 15, 50 x 12, 40 x 10

My prowler came in today. Nice.

By the way, im prepping for LEO Exams, I was selected on monday and begin exams next month. Im excited and I hope to make it through the entire application process an be in the academy soon.

So lots of conditioning and such in the weeks ahead. Im excited but also nervous, been working towards this, the military or a contract job overseas for a long while now.

Derek Weaver
12-16-2010, 03:18 PM
12/16

finally got to squat today

Squats: 170 x 3, 190 x 3, 215 x 10, 115 x 4 x 10
GM's: 100 x 4 x 10
Curls: 60 x 15, 50 x 12, 40 x 10

My prowler came in today. Nice.

By the way, im prepping for LEO Exams, I was selected on monday and begin exams next month. Im excited and I hope to make it through the entire application process an be in the academy soon.

So lots of conditioning and such in the weeks ahead. Im excited but also nervous, been working towards this, the military or a contract job overseas for a long while now.

Nice all around. good to get a workout in. Even better to start towards your LEO career.

Samuel Hughes
12-16-2010, 04:08 PM
Repeating what weaver said, but would like to add a "grats on the prowler". It's addictive like crossfit though, so don't get too crazy.

Kevin Perry
12-17-2010, 03:50 PM
Yea I figure I'll just go by feel on the prowler, i've been reading up on training with it and I think 3 days a week would be plenty.

Samuel Hughes
12-17-2010, 05:44 PM
Yea I figure I'll just go by feel on the prowler, i've been reading up on training with it and I think 3 days a week would be plenty.

Plenty. I think I'm going to stick with 2/wk and have them be my carb up days. My favorite way to do it is get a partner and do uncle or "I go you go". Just make sure you strut around while he's going, grunt a lot, and yell things like "Anybody can walk it!" or "Aint nuttin but a peanut". And eat texmex after. Also, if you try anything neat and like it make sure you post about it so I can give it a shot.

Derek Simonds
12-18-2010, 04:39 AM
Plenty. I think I'm going to stick with 2/wk and have them be my carb up days. My favorite way to do it is get a partner and do uncle or "I go you go". Just make sure you strut around while he's going, grunt a lot, and yell things like "Anybody can walk it!" or "Aint nuttin but a peanut". And eat texmex after. Also, if you try anything neat and like it make sure you post about it so I can give it a shot.

Ha! And awesome on the LEO stuff.

Kevin Perry
12-18-2010, 03:03 PM
12/18

Deadlift: 215 x 3, 245 x 3, 275 x 15, 145 x 4 x 10
Press: 75 x 3, 90 x 3, 100 x 13
DB Press: 40 x 4 x 10
Chins: 50
Ab Wheel: 3 x 20

Easy as pie.

Derek Weaver
12-19-2010, 04:39 PM
275 x 15?!? Yowza. Did you vomit?

I've done a lot of assistance and smaller movements in the 8-12 rep range with this Maximum Strength program, and that makes me queasy. Deadlifting more than 200 lbs for 15 would make me hurl on the barbell.

Have fun with the prowler.

Kevin Perry
12-21-2010, 02:18 PM
12/21

This is really pissing me off.. everything is constantly going up and down

Squat: 180 x 5, 205 x 3, 230 x 8, 125 x 2 x 20
Bench: 125 x 5, 140 x 3, 155 x 6

Terrible.

Weight is down to 149. Besides feeling completely embarrassed when it comes to squatting and having a terrible bench I can't maintain any size at all. I'm trying to pack in calories but it's so damn hard to find the time to do it.

I did not intend for everything to go haywire like this. Bench felt like trying to lift a big rig off of me today just wouldn't budge.

Derek Weaver
12-21-2010, 03:30 PM
Look here for some shake recipes, then double some things to bump up the calories:

http://brianstpierretraining.com/index.php/category/recipes/

There's a lot of different shakes he's come up with, and some other good things too.
Adding peanut butter or nut butters, coconut milk/flakes/oil all are good for increasing the kcals and tasty.

You'll be alright.

Kevin Perry
12-21-2010, 04:21 PM
well im over exaggerating slightly, I'm just pissy about a crap day in the gym although I do need to eat more, a lot more. Thanks for the link, I will use some of those recipes on the go.

Kevin Perry
12-22-2010, 02:48 PM
12/22

The weather was surprisingly nice today, it actually hit in the 70's compared to being in the 30's before and low 20's at night.

Push Prowler...

5 laps and they were not baby laps either

the push prowler fucking sucks. First time using it and I thought I was going to throw up after 5 laps that I felt best to stop there. I had a headache from it too that just went away and damn I could feel every single muscle working in my lower body and I can still feel it now.

I'm gonna be sore tomorrow.


That shit is going to get my ass in shape fast. Yeah Sam, 2 times a week is plenty, I cant even think of a 3rd day right now.

Kevin Perry
12-25-2010, 04:07 PM
The joys of working retail during the holiday's means no time to do anything. If I'm able to im going to try and get in the gym early tomorrow for press and DL.

Gonna do that max test with the others next week also.

As for overall training for the next year:

- Keep focusing on improving the lifts from where im at now and get my strength back up to the levels they were a couple months ago. I think this will only take a few months.
- No mass gaining: I feel better without the enormous amounts of food and milk, just eat as cleanly as im able to and move up slowly. I think I can get back to a more solid and leaner 165-170 this way.
- More and more conditioning prowler, sprints, hill sprints etc
- practice different lifts: I wanna expand out and try some clean and presses, one arm stuff, close grip stuff etc.


Something cool:
- Found some before and after pics. A year ago I was 148 just before the surgery, this was after some mass gaining so BF was high im guessing 15-17%. Compared it to a pic I took recently at 150, I am so much leaner around 10-12% im guessing and with overall better strength.

Notes:
- Stress really does put a hamper on everything, and trying to train like madman while taking care of a million other things can run you into the ground. I guess this is a mistake I made when leaning out a little after the meet while still going full throttle in the gym while i was taking 5 classes and working nearly full time as well as taking care of family. Weight dropped fast from 166 - 150. Im leaner though, but all my lifts took a huge hit and i lost a lot of size. I'm short as fuck though so it's not like it's real noticeable anyways and as long as I am still the best and only deadlifter in the gym im happy.
- Now im just reevaluating what works and what doesn't and keeping everything as simple as I can, not saying 531 is the end all be all but it works for now and there are other programs i'd like to try as well as innovate on my own over the course of my lifting life.
- I don't have a set schedule anymore, everything is all over the place so I just train when i can

Kevin Perry
12-26-2010, 07:30 PM
12/26

Deadlift: 230 x 5, 260 x 3, 290 x 13, 155 x 4 x 10
Press: 85 x 5, 95 x 3, 105 x 12
DB Press: 45 x 4 x 10
Chins: 50

Kevin Perry
12-28-2010, 06:30 PM
Well I'm sick which sucks I was planning push prowler work yesterday or today but I feel like crap right now so it's gonna have to wait. Hopefully it will b gone by Friday when I plan to test the maxes.

Anyways, im still sore from Sunday, I'm up a couple pounds and look bigger. I think 2 days a week is working. Pretty dam awesome that I'm hitting numbers at 150 that I was hitting at 166 a few months back.

Kevin Perry
12-31-2010, 12:29 PM
Gyms closed so I can't test maxes, I'll let it slide and start the next cycle Monday. This week offered a nice Deload though.

Kevin Perry
01-03-2011, 01:06 PM
2011 Training Starts with a new year and new goals and boy do I have some goals for this year especially on weak areas.

Bench: 275
Press: 200
Deadlift: 500
Squat: 400
Front Squat: 300
Power Clean: 225
Clean and Press: 200

One Arm Dead: 300
One Arm Press: 100

Areas to get special focus include grip, conditioning and flexibility. First couple of months will be on rebuilding strength up.

Current Bodyweight is 150. This does not really bother me too much right now as I have much going on that needs more attention but this years goal for bodyweight is to reach a solid 165. 15# in 12 months should be doable as long as protein and nutrition is steady, training is consistent, and recovery is consistent.

This biggest drawback from all the lost weight since last semester I noticed was a major loss of grip strength and I plan to remedy this through using fat gripz to build forearm and grip strength on rows and presses and certain pulls. Something BIG I noticed from using them today: no shoulder pain but strength imbalances exist between left and right arm.


1/3/11

Cycle 2 WK 1

Bench: 110 x 5, 130 x 5, 145 x 12
DB Bench: 40 x 12, 12, 45 x 10, 10, 10
DB Row: 50 x 5 x 10

sets of pullups after bench sets total 45, assistance done with fat gripz and the rows were 10x harder with them because I have small hands and can barely wrap my hand around half the dumbbell with the fat gripz on.

Kevin Perry
01-04-2011, 12:51 PM
1/4

Clean & Press: 95 x 2, 105 x 1, 115 x 1, 125 x 1, 135 x 1, 95 x 2,2, 100 x 2,2, 105 x 2,2,2
Squat: 165 x 5, 190 x 5, 215 x 8, 135 x 4 x 10
Curls: 40 x 20, 50 x 12, 10 w/ fat gripz

I was gonna do good mornings but I opted not to since with the clean and press + deadlifting heavy and then boring but big sets might mean too much lower back work. So I will drop good mornings for now and next time throw in ab work.

By the way Clean and Press is pure awesomeness.

Derek Simonds
01-05-2011, 05:35 AM
Nice plan and as always I will be following along.

Kevin Perry
01-05-2011, 01:00 PM
Thanks man, I'm probably going to throw in 531 BB Rows on press day to get more back work in as I know at least for me that the more work my back gets the more my bench and other lifts go up.

Today im going to be doing some hill sprints and strive to do 3 days of conditioning per week with 2 of those days being hard conditioning either hill sprints or prowler and the third being some steady state cardio. My cardiovascular conditioning is poor and I'm really trying to cut back on smoking and working on quitting. Not easy. Biggest bad habit I got from the military.

Derek Weaver
01-05-2011, 02:07 PM
Thanks man, I'm probably going to throw in 531 BB Rows on press day to get more back work in as I know at least for me that the more work my back gets the more my bench and other lifts go up.

Today im going to be doing some hill sprints and strive to do 3 days of conditioning per week with 2 of those days being hard conditioning either hill sprints or prowler and the third being some steady state cardio. My cardiovascular conditioning is poor and I'm really trying to cut back on smoking and working on quitting. Not easy. Biggest bad habit I got from the military.

Good call on the extra upper back work. You may even want to do straight sets for a higher volume. Hard to overtrain the upper back, and the benefits of extra pulling last a lifetime.

That's actually one of the bigger complaints I have heard from those who know things about 5/3/1. Good set up for the lower body, lacking in development for the bench press due to lack of emphasis on upper back work.

I never understood how so many military guys smoked, or rather why. Then I watched Restrepo and I think I get it now. Good luck in eventually quitting.

Kevin Perry
01-05-2011, 02:50 PM
You know I have never seen Restrepo yet but it's in my netflix que but my habit just started out of no where, oh well.

I've spent a lot of time looking at other 531 logs and articles and listened to what Wendler has said on upper back work and like you said it seems almost impossible to overtrain the upper back and it seems to get neglected so often.

1/5

Ran hills for 45 minutes, biggest suck ever. Not sure how long the hill was but it was fairly steep.

Warmed up by running from my car down to the bottom of the hill about half a mile from where I parked. Then spent a few rounds sprinting from lamp post to lamp post up the hill. Then the rest of the time running all the way up, walking down and repeating for a few rounds. Calves are feeling it.

Derek Weaver
01-05-2011, 04:18 PM
You know what may be cool to sneak in a little upper back work? Get the prowler out, hook up a couple of lashing straps, and do I-Y-Ts. No eccentric due to the sled work. Combined GPP + shoulder/upper back stuff.

I've done this a couple of times and liked it. So much, I don't do it consistently.

Samuel Hughes
01-05-2011, 05:09 PM
You know what may be cool to sneak in a little upper back work? Get the prowler out, hook up a couple of lashing straps, and do I-Y-Ts. No eccentric due to the sled work. Combined GPP + shoulder/upper back stuff.

I've done this a couple of times and liked it. So much, I don't do it consistently.

Not sure what I-Y-T stands for, but I do "Sled Rows" a lot and love them.

Derek Weaver
01-05-2011, 06:57 PM
DBs, straps, coke cans, etc.

I= arms extended directly overhead so you look like an "I"
Y= Similar but an an angle to make a "Y", approx 45 degrees
T= Out to side. These are to be done on a horizontal plane. So you can either lay on a bench, or stand and use a TRX/suspension trainer, cable, straps, sled w/ straps etc.

There are also W's and L's. Smitty did a guest blog on Mike Robertson's site recently for this.

Samuel Hughes
01-06-2011, 08:13 AM
DBs, straps, coke cans, etc.

I= arms extended directly overhead so you look like an "I"
Y= Similar but an an angle to make a "Y", approx 45 degrees
T= Out to side. These are to be done on a horizontal plane. So you can either lay on a bench, or stand and use a TRX/suspension trainer, cable, straps, sled w/ straps etc.

There are also W's and L's. Smitty did a guest blog on Mike Robertson's site recently for this.

Sorry to hijack your log, kevin. Do you have a link? I can't quite grasp what your describing



Kevin- todays article on tnation was good: http://www.t-nation.com/free_online_article/most_recent/defranco_prowler_training

Derek Weaver
01-06-2011, 02:59 PM
http://robertsontrainingsystems.com/blog/grab-your-balls/
Imagine these images, but standing, using a sled/prowler. Do the rep, take a step or two back, do the rep and so on....

Derek Simonds
01-07-2011, 06:00 AM
My brother in law who was a Capt in the Army suggested I watch Restrepo. I caught about half of it on Nat Geo. My wife who was a nurse in the Army watched it with me. Intense is all I can say.

I am all for upper back work.

Kevin Perry
01-07-2011, 04:28 PM
Thanks for the article links, good stuff.

1/7

tired and had very little sleep so I went by feel today

Press: 75 x 5, 85 x 5, 100 x 8
BB Rows: 95 x 10, 115 x 10, 135 x 10, 10, 10
DB Press: 35 x 15, 15, 15, 10
Pullups: 50

Kevin Perry
01-08-2011, 10:15 PM
I think I may have been getting sick again. Last night I had bad night sweats and for me I can tell when im getting sick by how much my lower back hurts and those weird body aches that come with the flu. Oddly, the lower back discomfort has remained but I may have lucked out at sweating out whatever cold I may have been catching.

I know a lot of people have been getting really sick around here and have been getting a second cold or right out flu after the first one starts to clear especially at work. Not sure when I'll get to deadlift maybe not till monday.

Kevin Perry
01-11-2011, 01:48 PM
ok im going crazy, everything is closed still so im going to pull out the barbell and find some weights and knock out deadlift day at home to get 5's week out of the way. I think I have enough weights to at least get something in.

Kevin Perry
01-12-2011, 04:31 PM
1/12

Deadlift: 205 x 5, 235 x 5, 270 x 5, w/fat gripz 135 x 4 x 10
Abs
Curls

weight was down to 147, not sure why it's so low I've been eating above maintenance for a few days now and increasing to gain some pounds. Pisses me off.

205 felt like trying to deadlift 350 so you can imagine what 270 felt like.

Kevin Perry
01-15-2011, 12:42 AM
1/14

Wasn't able to hit the gym again but pulled out some equipment and made do.

Bench: 125 x 3, 135 x 3, 155 x 11, 180 x 2, 2, 2
Close-grip BP: 85 x 10, 95 x 10, 105 x 10, 115 x 10, 125 x 10
BB Row: 125 x 10, 140 x 10, 10, 10, 10

Kevin Perry
01-17-2011, 04:39 PM
1/17

Went by feel today

Clean&Press: 65 x 3, 85 x 3, 105 x 1, 115 x 1, 135 x 1, 150 x 1, 105 x 5 x 2
Squat: 175 x 3, 200 x 3, 225 x 3
Chins: 50

500m row x 1

Kevin Perry
01-18-2011, 05:16 PM
Any of you guys ever feel like just doing your own thing in the gym and getting away from the mainstream programming for a while? Thats how i feel right now.

I got access to a 24 hour gym with bumpers, platforms, regular equipment, a place to push prowl, etc. and for a while now I've really felt like dumping the 531 programing and just hitting sets and reps by feel.

Now that I can.. I was just thinking of doing nothing but Snatches, Clean&jerk, and the other lifts that I have goals set for on days that I feel like lifting, resting when i feel like lifting, going heavy when I feel like it which is often and just having fun n the gym.

Derek Simonds
01-19-2011, 05:53 AM
I know how you feel. I did that for the last couple of months with a linear progression set up. Have fun while you can.

Derek Weaver
01-19-2011, 06:54 PM
Any of you guys ever feel like just doing your own thing in the gym and getting away from the mainstream programming for a while? Thats how i feel right now.

I got access to a 24 hour gym with bumpers, platforms, regular equipment, a place to push prowl, etc. and for a while now I've really felt like dumping the 531 programing and just hitting sets and reps by feel.

Now that I can.. I was just thinking of doing nothing but Snatches, Clean&jerk, and the other lifts that I have goals set for on days that I feel like lifting, resting when i feel like lifting, going heavy when I feel like it which is often and just having fun n the gym.

Co-sign.

Kevin Perry
01-22-2011, 04:10 PM
1/21

I'm a little tired, mainly from working all the time and as typical not having enough time to eat much. This is what kills my progress more than anything else.

Snatch: worked up to 85 x 5 x 2 + OHS mixed in
Bench: 165 x 8 x 3
BB Rows: 135 x 10, 155 x 8, 165 x 8 x 3

I'm gonna gradually work back into doing Snatches and Clean&Jerk on the same day and just working one main lift on each of those days plus 1-2 assistance . Sets and reps I'm leaving to feel so I can progress as I like to. The main idea behind this is just having fun in the gym with a somewhat structured template.

My main focus is to get through the rest of the PD application process right now.. I passed the exams this week and next week I go before an oral board.

Kevin Perry
01-24-2011, 09:21 PM
1/24

Late night workout

Clean&Press: 95 x 3, 3, 3, 115 x 2, 2, 2, 125 x 2, 2, 2, 2, 2, 115 x 1 + 7 presses
Squat: 135 x 5, 175 x 3, 205 x 3, 225 x 1, 185 x 3, 3
Pullups: BW x 20, BW+25# x 5 x 3

Only thing that didn't feel good today were the squats and my strength has been going down on these hence why I stopped where I did.

I like the clean and press. It's hard, uses the whole body, and it's fun.

Kevin Perry
01-25-2011, 05:31 PM
1/25

Snatch: 65 x 2, 2, 2, 75 x 2, 2, 85 x 2, 2, 100 x 5 x 2
Clean&Jerk: 100 x 3, 3, 115 x 1+2, 1+2, 1+2, 1+2, 1+2
Dips: 15, 12, 12
Curls: 65 x 3 x 8

All of a sudden I feel the Oly lifting bug bitting me again now that I have a place to train 24/7

Kevin Perry
01-27-2011, 06:55 PM
1/27

Snatch: worked with 65 and 75# just doing technique work, did a shit ton of doubles from the ground and hang pos.

Bench: 175 x 5 x 3, 185 x 3, 3, 3
BB Row: 175 x 6 x 6
arms

Yea, I'm convinced. I need to be on some type of Oly program since that's what I enjoy. I put together something that focus heavily on SN and C&J, some C&P and lots of squating. We'll see how it goes.

Kevin Perry
01-28-2011, 01:42 PM
1/28

Prowler 30 min w/135 lbs. Sucked.

Derek Weaver
01-28-2011, 02:29 PM
1/28

Prowler 30 min w/135 lbs. Sucked.

Puke? Yes, no? Sounds terrible.

Kevin Perry
01-28-2011, 02:56 PM
No, half the laps were on a fair incline though just cramped up my left quad pretty bad that it hurt for a while.

Kevin Perry
01-29-2011, 01:38 PM
1/29

Deadlift: 135 x 5, 185 x 5, 225 x 3, 255 x 3, 285 x 3, 315 x 3, 345 x 3, 350 x 1, 1, 315 x 3, 3, 3
Press: 135 x 5, 3, 3, 3

Kevin Perry
01-31-2011, 07:50 PM
1/31

Clean and Press: 85 x 3, 3, 95 x 3, 3, 110 x 2, 2, 125 x 2, 2, 135 x 1, 1, 1, 1, 1, 1, 140 x 1, 1, 135 x 1, 1, 1, 1,

Kevin Perry
02-03-2011, 12:14 AM
2/2

Clean and Press: 85 x 2, 2, 95 x 2,2, 110 x 2, 125 x 2, 135 x 7 x 2
SN Pull: 120 x 5 x 3
BS: 185 x 3, 205 x 3, 245 x 3, 225 x 3, 3, 3, 205 x 8
Pullups: 50

Kevin Perry
02-08-2011, 04:30 PM
2.8

Squat: 155 x 5, 180 x 5, 205 x 10
Lunges: 25# x 4 x 10
SLDL: 95 x 10, 105 x 10, 10, 10
Abs and chins

that wore me out. I plan on pushing the prowler a few days this week and getting in some o-lifting towards the end.

Quick notes: Even though my diet the last few weeks has sucked I've been making improvements here and there to get more protein in and let the rest take care of itself. I've been pretty active, doing something physical daily and I'm actually up a couple pounds and look surprisingly leaner and my strength is starting to pick back up.

Kevin Perry
02-10-2011, 01:56 PM
2.10

Prowler Sprints 15 rounds w/ 90# (prowler +90#? 165?) I think it weights 75.

Kevin Perry
02-12-2011, 10:46 AM
2.11

Bench: 115 x 5, 135 x 5, 155 x 8
DB Press: 35 x 4 x 10
Kroc Rows: 75 x 25, 65 x 17
Curls and pullups

I can't bench for shit yet I can overhead press my bodyweight and do it all week long.

Kevin Perry
02-14-2011, 12:57 PM
2.15

Deadlift: 220 x 5, 255 x 5, 290 x 7

my knee and my lower back have been bothering me today actually my knee has been in some pain so I just did some deadlifts. I don't think i've deadlifted in a few weeks so I felt a little off.

prob do some prowler and bodyweight stuff tomorrow.

Derek Weaver
02-16-2011, 02:46 PM
What did you do to your knee?

Good DL stuff if you felt a little off from not working the lift lately. Not bad at all.

Kevin Perry
02-16-2011, 08:19 PM
yeah 2 weeks since the last time I deadlifted. Positioning just felt awkward, not sure about the knee just started hurting, I think it's just a weather thing.

2.16

Press: 90 x 5, 105 x 5, 120 x 7
BB Row: 135 x 10, 155 x 10, 10, 10
Chins: 40 reps
Dips: 40 reps

Derek Simonds
02-18-2011, 05:32 PM
Well that is odd my knee is bothering me also. I think I pulled something in the outside of my quad. Who knows maybe I am just getting old...

Good lifting Kevin!

Kevin Perry
02-19-2011, 01:00 PM
Thanks man, sucks about the knee I honestly think it's a weather thing since this seems to always happen around this time.

2.19

Prowler Pushes

11 rounds w/ 20lbs tacked on alternated high handles and low handles, focused on sprints.

Honestly don't know if im doing the prowler thing right or not but this seems to be a good area to look for progression through more added laps or tacking on 5 or 10 lbs more from what I did today. The low handles are a completely different beast than the high ones impossible for me to push more than 20 lbs right now from them.

I think im just gonna alternate days of prowler pushes and steady state cardio. I need the cardio.

Kevin Perry
02-21-2011, 06:20 PM
2.21

Press: 100 x 3, 110 x 3, 125 x 6, 135 x 3, 140 x 1
Dips: BW+25# x 50 reps
Chins: 50 reps, used 10-20#
BB Row: 135 x 10, 145 x 10, 135 x 10, 105 x 10, 10
Curls: 70 x 10, 10, 60 x 10, 50 x 10, 40 x 10

Not bad. Should probably reduce the weights used for rows and just go light. The dips and chins I didn't go for sets but just reps until I hit 50, worked pretty well for dips, chins I should have just used 5 lbs. I know it's light but I have not been doing weighted chins for a long time.

Derek Simonds
02-22-2011, 07:42 AM
Very nice workout yesterday. I keep telling myself to do sled work I just haven't worked up to it...

Kevin Perry
02-22-2011, 04:04 PM
I think it's kind of hard to find the right way to start sled/prowler training or even getting the nerve to do it.

ahh im signed up with a group for a mud run end of march, I think it's in Florence. I think its a 2 mile obstacle course, should be pretty fun.

2.22

Deadlift: 240 x 3, 270 x 3, 305 x 7, 155 x 5 x 10
Ab wheel: 5 x 15 super-set w/ deads

Derek Simonds
02-23-2011, 06:00 AM
Deadlift: 240 x 3, 270 x 3, 305 x 7, 155 x 5 x 10
Ab wheel: 5 x 15 super-set w/ deads

Now that will leave you sore in the midsection.

Kevin Perry
02-24-2011, 01:15 PM
im very soar in the midsection haha

2.24

Bench: 125 x 3, 145 x 3, 160 x 7, 185 x 1, 1, 105 x 5 x 10
Kroc Rows: 75 x 28, 17 (2 sets per side)
Pushdowns: 50 x 5 x 12

Kevin Perry
02-25-2011, 12:40 PM
2.25

Squats: 170 x 3, 190 x 3, 215 x 10, 135 x 5 x 10

Push Prowler w/90# + backwards sled drag w/25# x 5 rounds

run both the prowler and sled 2 times each to count as 1 round so I ran each 10 times for a total of 20 times on the parking lot, distance is only about 10-15 yards though.

Kevin Perry
02-27-2011, 03:05 PM
2.27

Prowler Sprints: 15 yards x 20 rounds w/full rest

Derek Weaver
02-27-2011, 07:34 PM
Ouch on the prowler work. I think I threw up in my mouth a little reading the last couple of entries featuring prowler work.

Derek Simonds
02-28-2011, 03:32 AM
Kevin is my hero! I just can't get the balls to start doing sled work...

Kevin Perry
02-28-2011, 07:14 PM
haha you guys need to get some of it in, it'll hit all the hip muscles like crazy.

2.28

Press: 105 x 5, 120 x 3, 135 x 3
Chins: BW+20# x 50 reps
Dips: BW + 30# x 50 reps
BB Row: 115 x 5 x 10
Curls : 50 reps

Well lack of sleep, lots of work the last few days and lack of food probably led to a crappy press and annoyed shoulders today.

I'm getting significantly leaner and weight is slowly creeping up, nothing huge by any means but when you take weight fluctuations out of the equation i think i've gone up 1-1.5 pounds in the last month. Not even counting calories just letting things fall into place and just eating when i can making improvements when i can.

I need to sleep more and eat more though. BTW weight has been steady at 149-150. I stopped caring about mass gain, much nicer not worrying about things like that and just focusing on consistent training.

As a result of balancing strength, hypertrophy and conditioning I am starting to feel a lot better in each area: looks, conditioning, overall strength for my bw, etc.

Kevin Perry
03-01-2011, 09:28 PM
3.2

oh my, 24 years is approaching fast.

Deadlift: 255 x 5, 290 x 3, 325 x 5, 165 x 5 x 10
Ab wheel: 5 x 15 more super setting

Kevin Perry
03-03-2011, 06:32 PM
3.3

My bench sucked today

Bench: 135 x 5, 155 x 3, 170 x 3, 115 x 4 x 10
Kroc Row: 75 x 23, 20
Pushdowns: 55 x 3 x 15

Dealod next week, got called for jury duty too and the selection/questioning thing starts monday which killed my work hours for the entire week so im down 15 hours of pay :/
On top of that, I have to find time to fit in an doctor appointment.

Kevin Perry
03-05-2011, 04:30 PM
3.5

Squat: 180 x 5, 205 x 3, 230 x 7
Leg Press: 50 x 5 x 15
Good Morning: 85 x 4 x 12

Derek Simonds
03-06-2011, 04:05 AM
Dealod next week, got called for jury duty too and the selection/questioning thing starts monday which killed my work hours for the entire week so im down 15 hours of pay :/
On top of that, I have to find time to fit in an doctor appointment.

It is amazing how life gets in the way of what we want to do. I am firm believer in answering all jury selection questions with I believe in capital punishment for all felonies...

Kevin Perry
03-10-2011, 09:00 PM
wow busy week but I did get to the gym mon,tue and wed and just did what I felt like. I probably won't be working out again till monday because I had to get to the doctor for a removal of a rash that was turning problematic and it's gonna need a couple days to heal before I can lift and another couple weeks before the stitches come out.

Other than that, the next month or two is gonna be some back to basics stuff in the gym and of course the prowler

Kevin Perry
03-14-2011, 06:36 PM
3.14

Press: 80 x 5, 90 x 5, 100 x 15
Dips: 30 x 10, 10, 9, 25 x 9
Chins: 25 x 8, 30 x 7, 25 x 7
Incline DB: 40 x 10, 9, 35 x 9, 8

Kevin Perry
03-15-2011, 02:24 PM
3.15

Deadlifts: 230 x 5, 265 x 5, 300 x 9, 175 x 4 x 10
Ab Wheel: 20, 25, 35 reps

2xBW for 9 reps haha and I left some in the tank too, no belt or chalk either

Kevin Perry
03-17-2011, 07:54 PM
3.17

Bench: 120 x 5, 140 x 5, 155 x 9, 135 x 8, 7
DB Bench: 40 x 10, 10, 9, 9
DB Row: 40 x 10, 10, 80 x 22 (L) (R), 17 (R), 15 (L)
Did 50 chins in between sets plus arms

Kevin Perry
03-18-2011, 06:51 PM
3.18

Squat: 165x5, 190x5, 215x7
GM: 100x4x12
Lunges: bw+20x4x10
Abs

So so day, tired, worked all day

Kevin Perry
03-20-2011, 09:00 AM
Weighed myself today. Down to 143-145 pounds. meh.

the plus side is im down in waist size and strength is holding steady.

Derek Simonds
03-21-2011, 05:55 AM
Nothing wrong with strength being up and weight going down. It is beach season...

Kevin Perry
03-21-2011, 08:03 PM
No im not complaining this time. I'm actually focusing on lean muscle gain and no more mass gaining as I no longer believe it is necessary to eat grotesque amounts of calories and milk to get big and strong.

3.21

Press: 85 x 3, 95 x 3, 110 x 10
Incline DB: 40 x 10, 45 x 10, 10, 10
Chins: 30 x 8, 7, 25 x 7
Dips: 30 x 10, 10, 8

Kevin Perry
03-23-2011, 01:43 PM
3.23

Deadlifts: 245 x 3, 280 x 3, 315 x 8, 185 x 4 x 10
Ab Wheel: 4 x 25
arms and tris

was gonna do squats or something for quads to balance out but my low back was pretty tired by then. Almost had 315 for 10 but I felt a little off. 245 and 280 felt like pulling the bar only haha

Kevin Perry
03-25-2011, 04:21 PM
3.25

Bench: 130 x 3, 150 x 3, 165 x 6, 135 x 2 x 8
DB Bench: 40 x 10, 45 x 10, 10, 10
DB Row: 85 x 23 (R), 15+7 (L)

Kevin Perry
03-26-2011, 02:34 PM
3.26

Squat: 175 x 3, 200 x 3, 225 x 9, 255 x 2, 285 x 1
GM: 105 x 4 x 12
Lunges: 25 x 4 x 10
Abs

I officially don't see what is so bad about starchy carbs anymore or gluten. Essentially for the last 3 weeks I've been fasting 15-18 hours a day and cycling carbs with high carbs on workout days and low carb on non-work out days. My waist is getting smaller, body composition is improving, weight is steady which tells me im actually building muscle since my workouts are going good. Im not even counting calories except for gauging where protein is at. just eating till full whenever im hungry.

I'm starting to feel that paleo is overrated

Kevin Perry
03-29-2011, 11:31 AM
3.29

Press: 90 x 5, 100 x 3, 115 x 8
Incline DB: 45 x 10, 50 x 10, 10, 8
Chins: 30 x 9, 8, 7
Dips: 30 x 10, 10, 10

Derek Simonds
03-29-2011, 01:19 PM
I have been thinking about the paleo thing for a while and I think part of why it works with people who aren't already in great shape is that it does limit their caloric intake automatically and gets their insulin profile smoother. I think that most people who are in fairly good shape tend to auto regulate when eating a wide open diet. Ok maybe I am overreaching there, what I mean is that I auto regulate when I am eating everything. Does that make sense? I don't binge on carbs but I am not avoiding them right now either. Today I had a spicy chicken from Wendys but threw away half the bun. I also am at the most muscular I have ever been. I am just rambling now but I have been doing a lot of thinking along the same lines.

Kevin Perry
03-29-2011, 07:48 PM
Good call I didn't consider that for other people. I know whenever I go straight to no grains/starches paleo I loose weight and muscle fast but since doing a more carb cycling approach with grains and starchy carbs I've done a fantastic job at maintenance.

Derek Weaver
03-29-2011, 11:53 PM
Regarding both of your posts: Word.

I've more or less given up on a strict Paleo approach because a) I was always so guilty when I went off track b) it was boring c) it didn't seem to matter when it came to getting lean and feeling good.

I will say though, that there are some foods that cause me to break out a touch more. Considering that I am 27, this can be problematic.

Kevin Perry
03-30-2011, 02:36 PM
Agreed

3.30

Deadlift: 265 x 5, 300 x 3, 335 x 5, 195 x 4 x 10
Leg Press: 90 x 12, 110 x 12, 130 x 10
Abs

Kevin Perry
04-02-2011, 01:14 PM
2.2

Bench: 140 x 5, 155 x 3, 175 x 5, 140 x 2 x 8
DB Bench: 45 x 10, 50 x 10, 10, 10, 10
DB Row: 90 x 20 each arm, 90 x 11 right, 10 left
thew in 90 pullups throughout the workout. pure awesomeness other than a small muscle pull or whatever during the bench in my lower back.

Kevin Perry
04-03-2011, 04:12 PM
4.3

Squat: 190x5, 215x3, 240x6

Low back was bothering me from yesterday so I just did Squats. I think my bench form is off and that's what's causing some of my back pain and difficulty on that lift. Gonna try and get some prowler work in next week since it's been a couple weeks since I last pushed it.

Derek Weaver
04-05-2011, 03:49 PM
2.2

Bench: 140 x 5, 155 x 3, 175 x 5, 140 x 2 x 8
DB Bench: 45 x 10, 50 x 10, 10, 10, 10
DB Row: 90 x 20 each arm, 90 x 11 right, 10 left
thew in 90 pullups throughout the workout. pure awesomeness other than a small muscle pull or whatever during the bench in my lower back.

I'm sure you've seen this but just for the hell of it: http://www.dieselcrew.com/how-to-bench-press

I come back to that from time to time to remember some cues.

Kevin Perry
04-06-2011, 10:49 AM
Thanks for the link

4.6

Press: 45 x 5, 5, 55 x 5, 70 x 5
Deadlift: 140 x 5, 5, 175 x 5, 210 x 5
DB Incline: 45 x 10, 50 x 10, 10, 10
Chins: 40 x 9, 8, 7
Dips: 40 x 10, 10, 10

Kevin Perry
04-08-2011, 01:17 PM
4.8

Bench: 75x5, 95x5, 110x5, 145x2x8
DB bench: 50x3x10
DB row: 80x27(R), 22(L)
50 Pullups

Kevin Perry
04-12-2011, 07:12 PM
4/10

Squat: 100 x 5, 125 x 5, 150 x 5
GM's: 105 x 2 x 10
Lunges: 30 x 2 x 10

4/12

Press: 80 x 5, 95 x 5, 105 x 11
DB Incline: 50 x 10, 55 x 10, 7, 50 x 8
Chins: 45 x 9, 8, 7
Dips: 45 x 10, 10, 7

I was tired, it showed on some exercises. I've been working a lot and haven't been home that much so I haven't been able to get in much protein. 105 x 11 is not bad at all though for being tired and working all day especially after a very stressful week last week and this week so far.

Kevin Perry
04-14-2011, 03:56 PM
4.14

Deadlift: 235x5, 270x5, 305x6, 205x3x10
Hang leg raises: 3x12,10,10

Think it's almost time to start changing out the assistance for something less taxing.

Kevin Perry
04-15-2011, 03:57 PM
4.15

Bench: 125 x 5, 145 x 5, 160 x 9
DB Bench: 45 x 12, 55 x 10, 10, 10
DB Row: 90 x 12, 80 x 15, 15, 15

misc arms and some more upper back work

Kevin Perry
04-19-2011, 10:48 PM
4.19

Squat: 170 x 5, 195 x 5, 220 x 7
GM: 110 x 3 x 12
Lunges: 30 x 3 x 10
50 pullups and abs

Kevin Perry
04-21-2011, 02:42 PM
4.21

Press: 90 x 3, 100 x 3, 115 x 7
Incline DB: 45 x 10, 55 x 10, 10, 10
Chins: 50 x 8, 45 x 8, 6
Dips: 50 x 10, 10, 45 x 8
Curls: 80 x 7, 70 x 7, 60 x 9, 50 x 7

BW down to 141 this morning. Big drop in weight over the last 6 months but strength has been very steady and weighted chins and dips have sky rocketed and im the leanest I've been in a very long time. I could do better as far as building more lean muscle but work has me all over the place so 1 - 2 meals a day is the norm and it's not until late late at night that I get those in.

I do wish I was heavier but as long as strength goes up I don't think I should worry about it much.

Kevin Perry
04-25-2011, 08:22 PM
4.25

Deadlift: 250 x 3, 290 x 3, 325 x 5
RDL: 135 x 4 x 10
Ab Wheel: 3 x 30

Derek Simonds
04-26-2011, 05:52 AM
Ab wheel 3 X 30 if that was 3 sets of 30 reps that is just silly. Nice work on weight and strength.

Kevin Perry
04-26-2011, 07:07 PM
4.26

Thanks man, life gets in the way so it's tough to keep consistent with everything or worry about being 70's big.

Evening Prowler workout 30 min

warmed up with 5 laps
- 10 laps with 40 lbs
- 10 laps with 60 lbs

ass kicker, first day back with the prowler in a few weeks i think, had i done more i prob would have needed to lie down for a long time.

Kevin Perry
04-28-2011, 07:58 PM
4.28

Bench: 135x3, 150x3, 170x5
DB bench: 50x10, 60x3x10
T-bar: 45x12, 70x12, 90x3x10

Kevin Perry
05-01-2011, 02:51 PM
5.1

Squat: 95 x 5,5, 135 x 5, 180 x 3, 210 x 3, 235 x 6
FS: 135 x 8, 140 x 8, 8
GM: 115 x 10, 10, 10

Kevin Perry
05-03-2011, 02:38 PM
5.3

Press: 45 x 10, 8, 65 x 8, 95 x 5, 105 x 3, 120 x 8
DB Press: 45 x 10, 40 x 10, 35 x 10, 10, 10
Chins: BW+55 x 8, 45 x 8, 8, 25 x 8, 7, 5
Dips: BW+ 55 x 10, 10, 45 x 9, 35 x 6

Curlz: 70 x 10, 10, 60 x 10, 50 x 10, 40 x 10
Face Pulls: 80 x 20, 90 x 20

kind of went all out today. I am impressed by how much the chins and dips continue to move up in weight

Samuel Hughes
05-03-2011, 05:20 PM
5.3

Press: 45 x 10, 8, 65 x 8, 95 x 5, 105 x 3, 120 x 8
DB Press: 45 x 10, 40 x 10, 35 x 10, 10, 10
Chins: BW+55 x 8, 45 x 8, 8, 25 x 8, 7, 5
Dips: BW+ 55 x 10, 10, 45 x 9, 35 x 6

Curlz: 70 x 10, 10, 60 x 10, 50 x 10, 40 x 10
Face Pulls: 80 x 20, 90 x 20

kind of went all out today. I am impressed by how much the chins and dips continue to move up in weight

tend to do that when youre losing it! weighted dips are money, definitely helped all my pressing. nice work

Kevin Perry
05-07-2011, 03:27 PM
5.7

Deadlift: 185 x 5, 200 x 5, 230 x 3, 270 x 5, 305 x 3, 340 x 4
Bench: 100 x 8, 125 x 8, 145 x 5, 160 x 3, 180 x 3
DB Bench: 55 x 12, 12, 12, 12
T-Bar: 45 x 12, 70 x 12, 90 x 10, 100 x 10, 110 x 10, 120 x 10

I suck at bench, hardest lift for me

Kevin Perry
05-12-2011, 08:03 PM
5.12

Squat: 195x5, 220x3, 245x5, 135x10,140x10, 145x10, 150x10
GM's: 120x3x10

Kevin Perry
05-13-2011, 07:36 PM
5.13

Press: 85x5, 100x5, 110x10
DB Press: 40x10,10,10,10
Chins: 60x8, 50x8, 45x6
Dips: 60x9, 50x10, 45x10

Derek Simonds
05-14-2011, 04:13 AM
I keep telling myself to do dips I just don't stay consistent with it. You are making some great gains right now. Got to do the dip thing.

Kevin Perry
05-15-2011, 03:28 PM
Thanks man

5.15

Deadlift: 135 x 5,5, 185 x 5, 215 x 3, 240 x 5, 280 x 8, 315 x 10
RDL: 155 x 4 x 10
Push prowler: 50# x 4 rnds, 70# x 4 rnds

Bodyweight has been staying around 141-143. Not sure where my BF is at but im much leaner than a few weeks ago. I've been smoking a lot less too, goal is to be pretty much tabacco free by summer hopefully. It's tough but manageable if you keep busy.

Also picking up hiking and maybe bike riding for hobbies this summer to keep up with conditioning.

Kevin Perry
05-16-2011, 03:16 PM
5.16

Bench: 45 x 8, 8, 100 x 8, 125 x 5, 145 x 5, 165 x 9
DB Bench: 55 x 12, 65 x 8, 60 x 10, 8, 55 x 10
T-Bar: 70 x 12, 90 x 12, 115 x 10, 135 x 10
Ab wheel: 4 x 25

did pullups and dips throughout the workout for added volume prob around 75-80 or so plus wasted time on curlz and and threw in some face pulls which I do probably 2-3x a week.

on a side note: I have officially kicked the smoking habit after 7 years. It's not that bad as long as I keep busy. I haven't really been experiencing any cravings, my coffee intake has gone done a lot too so im feeling a lot better each day.

Derek Simonds
05-17-2011, 05:04 AM
Awesome job on kicking the smoking habit. I know that is a bear for a lot of people, congrats! Last night when I worked out my partner held a 25 lb weight on my lower back while I did the ab wheel. Yeah that was a lot harder...

Kevin Perry
05-17-2011, 01:34 PM
I need to try that, it sounds brutal.

5.17

Quick conditioning workout

50 skips/ 2 burpees
50 skips/ 4
50 skips/ 6
50 skips/ 8
50 skips/ 10
and then repeated back down to 2 burpees

nothing insane but enough to get me sweating and tired

Kevin Perry
05-18-2011, 07:07 PM
5.18

Squat: 45 x 5, 100 x 5, 135 x 5, 175 x 5, 205 x 5, 230 x 6
Leg Press: machine x 15, 90 x 12, 110 x 15, 130 x 15, 150 x 15, 180 x 14

I was just tired today, skipped out on good mornings, and higher volume squatting and ab work.

Kevin Perry
05-19-2011, 07:08 PM
5.19

Man, yesterday and today I have felt like I have been gasping for air no doubt because my body is suddenly adjusting to being without nicotine and my caffeine intake has been very low compared to normal as well. Sleep has sucked too probably for the same reason as well as my allergies seem to be getting better so all these things affecting the body.

Still got out the prowler though for some work, 30 yards half of it up an incline

Warm up with just the prowler for 4 laps
- 50# for 2 laps
- 70# for 4 laps

ended with 500m row

yea that was all i had today. It adds up overtime

Derek Weaver
05-19-2011, 07:57 PM
When I was playing semi professional poker while I was in college I used to smoke cigarettes to keep myself awake. Once I stopped that it was rough for a while since my body was coughing and clearing all the junk.

Good job kicking the cancer sticks.

Looks goofy, but caffeine in a pouch? I'm thinking of getting these as I also kicked the dippin' habit a few years ago and still get the urge from time to time.
http://www.getgrinds.com/product.html

Kevin Perry
05-20-2011, 03:49 PM
Thanks man, yea this week has been like that, coughing and hacking a lot.. shows how much i smoked which was a lot.

5.20

Ran/Sprinted hills for 40 minutes and got a fat blister on my toe from it too

Kevin Perry
05-21-2011, 10:11 PM
5.21

Quick workout

Press: 90 x 3, 105 x 3, 115 x 6
DB Press: 45 x 3 x 10
A couple sets of chins and dips
A few sets of face pulls and called it a day
had to be in and out in 30-40 min

Derek Simonds
05-23-2011, 06:06 AM
Maybe I should pay attention to it as it seems I get the most out of those 45 minute or less workouts...

Kevin Perry
05-23-2011, 12:19 PM
Yea after about 45 min im pretty much out of energy

5.23

Deadlift: 150 x 5, 5, 185 x 5, 220 x 3, 260 x 3, 295 x 3, 335 x 6
Good Mornings: 115 x 10, 105 x 10, 95 x 12
Ab wheel: 3 x 20

Prowler: 10 sprints w/ 80#

Kevin Perry
05-24-2011, 01:42 PM
5.24

AM: 5 mile run/walk

Afternoon:

Bench: 45x 8, 100 x 5, 115 x 3, 135 x 3, 155 x 3, 175 x 4
DB Bench: 55 x 15, 60 x 10, 10, 50 x 15
T-Bar: 90 x 12, 115 x 10, 135 x 10, 10, 10
Pushdowns/Face Pulls: 100 reps each

Super-seted everything, didn't take long at all although I prob could have kept the last part to no more than 50-60 reps as it seems after about that much volume theres not much left to gain.

The run/walk was nice just to get outdoors.

Kevin Perry
05-26-2011, 01:45 PM
5.26

Squat: 45 x 5, 110 x 5, 135 x 5, 160 x 3, 190 x 3, 215 x 3, 245 x 7
Leg Press: 180 x 12, 12, 200 x 15, 13
Back Rasie: BW+10# x 3 x 15
Abs

not a bad workout at all.

Kevin Perry
05-28-2011, 12:24 PM
5.28

Press: 45 x 8, 65 x 5, 80 x 3, 100 x 5, 110 x 3, 125 x 5, 140 x 1, 155 missed
DB Press: 50 x 15, 10, 10
Chins: 75 x 5, 60 x 6, 45 x 8
Dips: BW x 10, 45 x 10, 60 x 9, 75 x 8, 90 x 5

Kevin Perry
05-30-2011, 02:07 PM
5.30

Deadlift: 150 x 5, 185 x 5, 220 x 3, 280 x 5, 315 x 3, 350 x 4, 390 x 1, 420 miss
Rack Pulls: 225 x 10, 245 x 8, 8, 8
GM's: 120 x 10, 110 x 10, 100 x 15
Hack Squat: 90 x 15, 140 x 15, 160 x 15
Ab wheel: 3 x 20

Missed 420 just below the knee, prob could have gotten it had I pushed the mental part. Rack pulls done below the knee.

Weight is up to 146. I haven't even been eating that much either so it's kind of odd but i'll take it.

Derek Weaver
05-30-2011, 06:46 PM
Would 420 have been a PR?

Kevin Perry
05-31-2011, 12:17 PM
Yea, I haven't really gone over 400 since the meet but i'll be switching around the 5/3/1 weeks to get more singles in so I'll attempt 420 again in a few weeks.

5/31

Bench: 45 x 8, 100 x 5, 125 x 3, 145 x 5, 165 x 3, 185 x 5, 135 x 10, 10
DB Bench: 65 x 10, 10, 10
T-Bar: 110 x 10, 130 x 10, 150 x 10, 180 x 5, 145 x 8, 135 x 12
Facepulls: 3 x 20

Kevin Perry
06-02-2011, 02:45 PM
6/2

Squat: 45 x5, 120 x 5, 150 x 5, 175 x 3, 205 x 5, 230 x 3, 255 x 5

That's it.

Derek Weaver
06-02-2011, 05:34 PM
I'm surprised you squatted at all after attempting 420 a couple days ago. Way to nut up.

Kevin Perry
06-03-2011, 04:34 PM
6/3
True, just wanted to get it out of the way

-Cycle #5

Press: 45 x 5, 65 x 5, 80 x 3, 95 x 3, 110 x 3, 120 x 7, 135 x 1
Chins: 50 x 8, 35 x 8, 20 x 8
Dips: BW x 15, 25 x 10, 45 x 10, 10, 10
Curls: 100 reps

Yea I skipped the deload week and went straight into the next cycle switching my weeks around. Felt good today, skipped DB presses.

Kevin Perry
06-06-2011, 07:46 PM
Taking a week off from training except some soft tissue work, maybe prowler work and bodyweight stuff. I pulled something around my knee a couple days ago and it was very noticeable today trying to deadlift.

Kevin Perry
06-07-2011, 07:42 PM
bah,

taking some time off has me wondering. I've been in the mood for some more squatting and benching and im feeling like going back to a 5x5 method 3 days a week kind of SS but only moving weights up when all 5 reps for all sets are hit, and im pretty conditioned for higher volume work so I may give it a shot.

it's either that or boring but big but idea is more simplicity and more strength work. votes?

Derek Weaver
06-07-2011, 11:37 PM
So like a Bill Starr 5x5 approach?

Sure, why not?

Kevin Perry
06-08-2011, 08:47 AM
yup starting monday

Derek Simonds
06-08-2011, 11:49 AM
Squats!

Kevin Perry
06-13-2011, 07:34 PM
6/13

Squats: 45 x 8, 100x 5, 135 x 5, 165 x 5, 200 x 5, 5, 8
Bench: 45 x 8, 100 x 5, 135 x 5, 155 x 5, 5, 5
Deadlift: 185 x 5, 225 x 5, 255 x 3, 285 x 2, 315 x 3, 275 x 5
Dips: 55 x 3 x 8

Everything went smooth until the deadlifts, same problem as last time as soon as I got around 315 my right knee started to get this electric shock and pain and I had to stop pulling.

plan is to keep stretching and foam rolling that area and lower back, hams, etc.
If I have to i'll defer to pulling only 1xweek or replace the deads with SLDL or good mornings as a type of rehab exercise.

Then again it's been a long time since I did this so I prob should have stuck to just a lower weight and bit the ego.

Kevin Perry
06-17-2011, 04:56 PM
6/17

Press: 45 x 8, 65 x 8, 90 x 5, 100 x 5, 115 x 10, 95 x 10 (supersetted w/70 pullups)
one- arm DB Press: 45 x 10, 40 x 10, 35 x 10

BB Row: 95 x 10, 115 x 10, 100 x 10, 10, 10
Dips: 50 x 10, 55 x 10, 60 x 10, 65 x 10, 70 x 10
Curls: 70 x 10, 65 x 10, 50 x 10, 10, 40 x 10

awesomeness

until my right knee feels better I'm gonna not bother with bill star type stuff. I rolled it today for 20 min man it's tight so is the entire leg compared to my left leg. very painful to roll but walking on it felt much better afterwards.

So instead I decided to do tons of volume after strength work on 531 haha

Kevin Perry
06-20-2011, 07:57 PM
6/20

Ok so my knee held up pretty well today. I did Lots of foam rolling on it as well as roll a wooden cylinder piece along that area.. really found a lot of knotted tissue.

Power Cleans: 135 x 5 x 3
Deadlift: 175 x 5, 205 x 5, 245 x 5, 285 x 5, 325 x 5
GM's: 125 x 10, 115 x 10, 105 x 15, 15
HLR: 4 x 15

Kevin Perry
06-23-2011, 06:47 PM
6/22

Bench: 130x5, 150x5, 170x8, 135x15
CG-bench: 125x10,10, 115x10, 105x10, 10
Dips: 15, 10,10,10,10
Chins: bwx8, 45x5, 60x5,70x5, 60x 3,3,3,3,3
Facepulls: 100 reps

6/23
Pullups: 100
Pushups: 100
Calf raises: did 5x20
Btn press: 45x8, 65x5, 85x5, 100x5
Btn push press: 100x5, 115x3, 135x3,3

Kevin Perry
06-25-2011, 04:03 PM
6/25

Squat: 45 x 10, 100 x 8, 135 x 5, 180 x 5, 210 x 5, 240 x 10, 185 x 20
F. Squat: 135 x 5, 150 x 5, 165 x 5, 180 x 5
Leg Curl: 30 x 10, 40 x 10, 50 x 10, 60 x 10
Ab Wheel: 3 x 20

yes, leg curls. I drank my face off last night, didn't get home till 4:30 am and still killed it in the squats. sweet.

Derek Weaver
06-25-2011, 06:00 PM
6/25

Squat: 45 x 10, 100 x 8, 135 x 5, 180 x 5, 210 x 5, 240 x 10, 185 x 20
F. Squat: 135 x 5, 150 x 5, 165 x 5, 180 x 5
Leg Curl: 30 x 10, 40 x 10, 50 x 10, 60 x 10
Ab Wheel: 3 x 20

yes, leg curls. I drank my face off last night, didn't get home till 4:30 am and still killed it in the squats. sweet.

A 20 rep squat set the night after a bender?

What were you drinking?

Kevin Perry
06-26-2011, 12:38 AM
no idea.. it's 3:37 and a repeat of last night..almost.. i guess thats what happens when a kid from california, two guys from chicago, and a dude from new york paint the town red in the south. Southerners have no clue what hit them.

Derek Simonds
06-27-2011, 06:50 AM
no idea.. it's 3:37 and a repeat of last night..almost.. i guess thats what happens when a kid from california, two guys from chicago, and a dude from new york paint the town red in the south. Southerners have no clue what hit them.

I understand.

Derek Weaver
06-27-2011, 04:49 PM
no idea.. it's 3:37 and a repeat of last night..almost.. i guess thats what happens when a kid from california, two guys from chicago, and a dude from new york paint the town red in the south. Southerners have no clue what hit them.

Well done.

Kevin Perry
06-27-2011, 06:25 PM
other nights in the past have seemed like a scene out of the hangover lately, I can only imagine what the weekend at the upcoming Incubus concert will be like.

7/27

Press: 45 x 10, 65 x 8, 80 x 6, 95 x 3, 110 x 3, 120 x 8, 135 x 1, 150 x 1, 100 x 12
DB Press: 50 x 10, 45 x 10, 40 x 15
BB Row: 100 x 10, 110 x 10, 120 x 10, 135 x 10, 15
Dips: 50 x 10, 60 x 10, 65 x 10, 70 x 10, 75 x 10
Curlz: 80 x 10, 70 x 10, 65 x 10

presses were super-setted with pullups, did 100 total in sets of 10.

Kevin Perry
06-28-2011, 08:34 PM
7/28

Power Clean: 145 x 5 x 3
Deadlift: 195 x 5, 230 x 5, 265 x 3, 305 x 3, 340 x 3
GM's: 130 x 10, 10, 120 x 15, 10
HLR: 4 x 15

I'm still having some issues with the pull off the floor once the weight gets to 340. Seems like each time I hit close to that weight I can feel discomfort around my right knee akin to an electric shock like feeling. same thing I get when I would do leg presses. This problem happened recently when I did leg presses a couple weeks in a row and it seems to have moved to the deadlift.

Derek Simonds
06-30-2011, 06:32 AM
I hate electric shock feelings. You never really know what they are and it makes you worried that something is going to break.

Kevin Perry
06-30-2011, 06:07 PM
Exactly. It's one of those things you really need to keep a steady eye on and take prehab and mobility stuff seriously.

6/30

Bench: 45x10, 100x8, 120x6, 140x3, 160x3, 180x6, 140x12
CG-Bench: 125x10,10,10, 115x10,10
Chins: BW+80x3, 70x4, 60x5, 55x5, 50x5
Face pulls: 80x25, 100x20, 110x20, 100x20, 80x20
Dips: 100 reps

Chins really sucked today and my shoulder was aching so benching kind of hurt too.

Kevin Perry
07-04-2011, 11:48 AM
7/4

Been working all weekend but got in some squats real quick today

Squats: 45 x 8, 100 x 8, 135 x 5, 165 x 5, 195 x 3, 225 x 3, 250 x 3

Kevin Perry
07-06-2011, 06:56 PM
7/6

Press: 45x10, 65x8, 85x8, 100x5, 115x3, 130x6, 105x9
BB Row: 115x3x10
Dips: 60x10, 55x10, 45x10
Pullups: 60

I was really tired today, stayed up all night playing mass effect 2 like a nerd and felt a little sick during the workout probably from what I ate earlier. Bodyweight is almost back at 150 and people still think im 170-180, been getting that all week. Crazy.

Derek Weaver
07-06-2011, 07:14 PM
It is expected, as an American male, that you will spend the occasional night (the entire night) playing video games, and get a free pass on being called a nerd.

Derek Simonds
07-08-2011, 08:23 AM
I am afraid to buy portal 2 just for that reason.

Kevin Perry
07-08-2011, 10:23 PM
Haha I've heard good things about portal 2

7/8

Power Clean: 100x8, 120x5, 140x3, 160x5
Deadlift: 170x5, 210x5, 240x5, 285x5, 325x3, 360x7

Bench: 45x10, 100x8, 130x5, 150x5, 170x3, 190x5
CG Bench: 135x5x10
Chins: 60x5, 50x4, 5, BWx5,5,5
Face pulls: 90x20, 100x20, 110x10
Dips: 20,20,10

I think I'm starting to stall on chins, they are getting rough but I really want to hit 100x5 at least so it's going to require some thinking.

Deadlifts and power cleans surprised me. I did not have any knee pain whatsoever so te 360x7 was a very nice PR.

Kevin Perry
07-11-2011, 07:03 PM
7/11

Squat: 45 x 8, 100 x 5, 145 x 5, 180 x 5, 210 x 5, 240 x 3, 265 x 5, 195 x 15
Leg Curls: 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10
Ab wheel: 3 x 20

not too bad despite how tired i was today. I was not in the mood for front squats though so later this week i'll throw some in maybe.

I'm finding my own thoughts on "training experience" or "what i've learned" type of stuff lately, I'll post that some other time when I collect everything. Pretty amazing how far you can take your training if your pretty relaxed in life even if you only train an exercise once a week or throw in some higher frequency stuff. Or if you stop obsessing over certain things it's pretty cool where you may find yourself a couple months down the road in PR's, etc.

Kevin Perry
07-12-2011, 01:01 PM
7/12

Press: 45 x 10, 70 x 8, 90 x 5, 105 x 5, 120 x 9, 105 x 11
BB Row: 120 x 10, 130 x 10, 140 x 10
Dips: 70 x 10, 75 x 10, 80 x 10
Curls: 85 x 8, 75 x 10, 65 x 10, 55 x 10

did 100 total pullups in between presses too.

Kevin Perry
07-14-2011, 12:51 PM
7/14

Squat: 45x8,5, 115x5, 145x5, 175x5, 205x3, 225x2,2,2, 255x1, 280x1,1,1,1,1
Deadlift: 185x5,5, 225x5, 255x5, 295x5, 330x10
Good Mornings: 135x3x10
Abs: 3x15

I decided to answer my desire to squat more through daily squatting. We will see how this pans out but it felt good today working up to a max for the day especially after squatting Monday. Ill monitor how it effects my 531 squat day but I look forward to experimenting with it.

I've pretty much been working out daily hitting Bodyweight stuff hard and weak areas. It has made my upper body much bigger which is nice.

Derek Weaver
07-14-2011, 08:15 PM
One thing I wished I had done when I was squatting 3x/week was ice my knees even when they didn't hurt.

I'm interested to see how things go. Is that 280 for today close to your 1rm or was it how you felt today? Curious to see how close you can get to a true 1rm on a daily basis.

Kevin Perry
07-14-2011, 08:34 PM
Good point, I'm going to definitely ice the knees regularly.

I'm not certain what my actual 1RM is, I haven't tested it in a long time but 280 was just what I was feeling.

Derek Weaver
07-14-2011, 09:08 PM
Cool. I have wondered, on something like the squat, how big of a difference there is between taking to max, and then backing off for up to 50 reps, a la Broz, and taking to a max for the day, then backing off for maybe 10-20 reps.

For the people that work, I would think option two would help to ensure progress with less likelihood for injury.

Derek Simonds
07-15-2011, 06:31 AM
The is some good work with your legs brother.

Kevin Perry
07-15-2011, 04:49 PM
Thanks man, it will be a work in progress but it shouldn't be too bad. Today was actually my 3rd squat day and everything has felt good.

7/15

Squat: 45 x 8, 105 x 5, 135 x 5, 165 x 5, 195 x 5, 225 x 3, 255 x 2, 285 x 1, 315 x 1, 285 x 1, 255 x 4, 225 x 3

Bench: 45 x 10, 105 x 10, 135 x 5, 155 x 5, 175 x 8, 150 x 10
CG-Bench: 140 x 10, 10, 135 x 10, 10, 10
Chins: 50 x 6, 60 x 5, 70 x 3, 80 x 10 x 1, 75 x 2,2, 70 x 2, 2
100 dips and 100 face pulls

interesting how 285 felt easier than 280 did yesterday and 315 went just as smooth. No grinders at all so im certain my 1RM is much higher than 315. No stiffness or soreness from anything today other than a little in my lower back from deads yesterday. I think I can get used to this even if I only go heavy a few days and light a few days.

Derek Weaver
07-15-2011, 08:36 PM
Fairly sure Broz doesn't have his guys pull very often, maybe a couple times a year IIRC. Other than the competitive lifts of course.

Kevin Perry
07-16-2011, 04:14 PM
yea i think he said he only has them max out on deadlifts once or twice a year if that.

7/16
worked up to 305, felt good.

Kevin Perry
07-18-2011, 06:06 PM
7/18

Squats: 45 x 10, 10, 115 x 8, 155 x 5, 190 x 5, 220 x 5, 245 x 10, 275 x 1, 200 x 10, 185 x 5, 135 x 5
Leg Curls: 50 x 10, 60 x 10, 70 x 10, 80 x 10
Abs

Kevin Perry
07-19-2011, 11:04 AM
7/19

Squats: worked up to 290 for a single
Press: 45 x 10, 65 x 10, 85 x 5, 100 x 3, 110 x 3, 125 x 6, 140 x 1,1,1, 105 x 11
BB Row: 135 x 2 x 10
Dips: 70 x 10, 50 x 10

Derek Simonds
07-19-2011, 01:42 PM
I a jealous of your press. I was pressing so good for a while and now I am fighting to get it back. Like you said a work in progress.

Kevin Perry
07-21-2011, 03:26 PM
Press is a tough lift to build. I've actually been pressing twice a week doing a lot of heavy singles and doubles mid week to aid the 531 days. Sometimes I throw in behind the neck presses and push presses too working up to heavy singles. I just haven't logged it.

7/21
Squat: 45 x 10, 135 x 5, 185 x 5, 225 x 5, 255 x 3, 285 x 1, 315 x 1
Power Clean: 105 x 5, 125 x 5, 140 x 3, 150 x 3, 170 x 3
Deadlift: 200 x 5, 235 x 5, 275 x 3, 310 x 3, 350 x 8

Did some farmers walks with 80# db's and then 45# plates for 15 min. Forearms are killing me, need to do these more.

As long as I'm squatting daily now I will never power clean afterwards then deadlift that was stupid my back was bothering me up until the last deadlift set. I had to skip good mornings and ab work because of it.

Derek Weaver
07-21-2011, 05:57 PM
The press is the lift that responds best to frequency and fatigue management. That makes ladders perfect.

When I did ETK for a while, the cleans were more fatiguing than the press portions of the ladders.

Kevin Perry
07-22-2011, 05:23 PM
7/22

Squat: worked up to 285 for a triple

Bench: 45 x 10, 105 x 10, 125 x 5, 145 x 3, 165 x 3, 185 x 6, 1,1,2,2, 155 x 8
CG-Bench: 145 x 10, 10, 10, 10, 9
Chins: 90 x 1,1,1,1,1,1, 80 x 2,2,2, 70 x 3, 3
Dips/Face Pulls: 100 reps each

Kevin Perry
07-25-2011, 06:29 PM
7/25

Squat: 45 x 10, 135 x 5, 175 x 5, 205 x 3, 230 x 3, 260 x 8, 200 x 10, 185 x 10, 135 x 10
Leg Curls: 60 x 12, 70 x 12, 80 x 10, 90 x 10
Abs

This daily squatting is making my 531 sets feel light.

Kevin Perry
07-27-2011, 02:13 PM
7/27

Squat: 45 x 10, 135 x 10, 185 x 5, 225 x 5, 260 x 3, 290 x 2, 315 x 1, 285 x 2,2,2, 255 x 3

Press: 45 x 10, 70 x 8, 90 x 5, 105 x 5, 120 x 3, 135 x 6, 110 x 11, 95 x 10, 8
BB Rows: 135 x 10, 145 x 10, 10, 10
Dips: 45 x 10, 60 x 10, 75 x 8, 90 x 6
Curlz

Bodyweight solid at 148

Kevin Perry
07-28-2011, 01:49 PM
7/28

Squat: worked up to 315 for a single

Deadlift: 185 x 5,5, 215 x 5, 255 x 3, 295 x 5, 330 x 3, 370 x 1

Deadlifts felt rough, mainly because my hands felt beat up. I should have slipped in a rest day today but it's not a big deal I probably won't have time to hit the gym tomorrow or saturday.

Kevin Perry
08-01-2011, 04:35 PM
8/1

Bench: 135 x 5, 155 x 5, 175 x 3, 195 x 3
CG-Bench: 145 x 10, 135 x 10, 115 x 10
did about 70 pull-ups between sets

way to tired today to do anything else

Kevin Perry
08-02-2011, 12:49 PM
8/2

Squat: 135 x 5, 165 x 5, 190 x 5, 220 x 5, 245 x 3, 275 x 5
Leg curls and abs

I may have to change up training soon by doing a lot of conditioning and cutting back on some things. I'm waiting to interview for a new job with the local police department and so far so good with the academy happening in october if I pass the interview.

Kevin Perry
08-03-2011, 02:44 PM
8/3

Squats: worked up to 295 for a double
100 chins/dips

That training spill that wendler put up recently looks like a good way to structure training for a bit of time while keeping 531 in tact. I'm gonna do that for the next cycle onward to keep the workouts relatively short and put some more emphasis on conditioning. I'll continue daily squatting as well as I've noticed myself staying lean while slowly moving up in weight.