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Kevin Perry
08-09-2011, 03:39 PM
8/9

5/3/1 Cycle 7 full-body template

Squat: 45 x 10, 135 x 5, 185 x 5, 225 x 3, 255 x 1, 285 x 1
Deadlift: 185 x 5, 225 x 5, 260 x 5, 300 x 5, 340 x 7
DB Bench: 55 x 15, 60 x 12, 12

Added a new warm-up to start building conditioning/GPP:
- Sled Drags w/45# x 80 ft x 4 laps
- GHR: 2 x 10, 8
- Pullups: 30
- Pushups: 30

Ended with 6 more laps of sled drags after the workout.

It wasn't bad but the heat sucked, I was working out at my buddies gym who has the space for sleds and prowler work just not air conditioning and it was about 100 degrees in humidity so I was tired as hell going through the workout and sweating like a dog. If not for the heat I would have had 10+ in me on the deads.

But this new template is how it's going to be for a couple cycles so I can get some conditioning in while keeping the daily squatting in tact. I didn't get to his the gym since the last workout due to working all weekend.

Kevin Perry
08-11-2011, 04:33 PM
8/11

Warm-up:
- Prowler pushes: 7 sets w/50#
- 30 pullups
- GHR: 2 sets of 10


Squat: 135 x 5, 185 x 5, 225 x 5, 255 x 3, 295 x 1
Bench: 45 x 10, 10, 105 x 8, 135 x 5, 160 x 5, 180 x 8
Kroc Rows: 85 x 30 each arm

GHR: 3 x 6
Prowler work: 8 sets worked up to 90 lbs on the last 4 sets
Also did 100 pullups/chins throughout the workout.

Probably hit some tricep/bicep work tomorrow and some more upper back after squats.

Kevin Perry
08-12-2011, 02:51 PM
8/12

Box Squats: 45 x 10, 10, 135 x 10, 185 x 8, 225 x 6, 255 x 5, 285 x 3, 315 x 3
Pullups/Facepulls: 60 each
Bicep and Tricep work for 3-4 sets

Ended with some farmer's walk

Derek Simonds
08-13-2011, 05:57 PM
Training is looking good man.

Kevin Perry
08-15-2011, 04:41 PM
Thanks man.

8/15

warmed up with sled drags and bodyweight stuff for a while

Squat: 45 x 10, 10, 135 x 8, 195 x 5, 225 x 5, 255 x 8
Press: 45 x 10, 70 x 8, 95 x 5, 110 x 5, 125 x 5, 95 x 8, 8, 6
Chins: 45 x 5, 60 x 5, 5

Today was pretty rough. The Press sucked today and so did the chins, had really little energy though that could be because I've worked all weekend plus had a really long night friday and just haven't had much sleep or much to eat since then.

Derek Weaver
08-15-2011, 04:59 PM
Your workout was pretty good anyway. Sled drags, bodyweight movements, get some reps. If that's a check the box workout, it certainly does not suck.

Kevin Perry
08-18-2011, 08:36 PM
8/18

Squat: 45 x 10, 8, 135 x 5, 185 x 5, 225 x 3, 260 x 2, 290 x 1
Deadlift: 135 x 5, 200 x 5, 240 x 3, 280 x 3, 320 x 3, 360 x 6
DB Bench: 60 x 15, 65 x 8, 60 x 12

Kevin Perry
08-20-2011, 11:45 PM
8/20

Squat: 45x8, 155x5, 200x5, 240x5, 280x5, 320x1
Bench: 45x 10,10, 105x8, 125x6, 145x3, 170x3, 190x4
DB rows: 60x10, 90x25 each arm

Did some prowler work before and after the w/o. Bench was hard today, had a tough time tightening up my lats and getting the weight off the bottom position. Hope to do better next time.

Kevin Perry
08-22-2011, 04:07 PM
8/23

Squat: 45x10,8, 155x5, 180x5, 210x3, 240x3, 270x6
Press: 45x10, 85x6, 100x3, 115x3, 130x8, 100x12,8
Chins: BWx50, 50x5, 60x5, 70x5

Sled drags: 10 rounds worked up to 145# alternating forward and backward drags.

Chins are getting rough, I plan on changing the weighted sets out for something else likely bb rows.

Derek Simonds
08-23-2011, 04:06 AM
You really are killing the weights right now. Awesome job on the chins.

Kevin Perry
08-23-2011, 05:13 PM
Thanks man. I've been hitting the weighted chins and dips hard but I think some time off from those will do good in the long run.

8/23

just messed around today.

Bench: worked up to 185 for singles and did some back off sets with 160
Elbows Out Extensions: 35 x 15, 40 x 12, 45 x 10
Face Pulls: 50
Barbell Holds: worked up to 315 for almost a minute
Curlz and abz
Dips/Chins: did about 60 each

Have any of you guys downloaded the vault off elitefts?
Thats how I found out about the elbows out extensions and these have become a godsend for me. I can't do regular triceps extensions because they are so uncomfortable and painful but this exercise doesn't hurt at all and really isolates the triceps. And I suck at benching so hopefully in the long run this will help bring it up, well that and eating more, sleeping more and eventually putting on another 10 lbs would probably help as well.

Derek Simonds
08-24-2011, 05:55 AM
Have any of you guys downloaded the vault off elitefts?
Thats how I found out about the elbows out extensions and these have become a godsend for me. I can't do regular triceps extensions because they are so uncomfortable and painful but this exercise doesn't hurt at all and really isolates the triceps. And I suck at benching so hopefully in the long run this will help bring it up, well that and eating more, sleeping more and eventually putting on another 10 lbs would probably help as well.

I downloaded it and am probably about 60 pages in. I will look for the elbows out extensions. That is a crap ton of information that they gave away.

Kevin Perry
08-29-2011, 05:58 PM
I took some time off cause of work and being pretty wore out. Went in today and though it was not a 100% session I did manage to get some work in.

8/29

Squat: 45 x 10, 8, 135 x 6, 185 x 6, 230 x 5
Deadlift: 185 x 5, 225 x 5, 260 x 3, 300 x 5, 340 x 3, 380 x 1
DB Bench: 50 x 17, 15, 14

Kevin Perry
08-31-2011, 06:48 PM
8/31

Squat: 45 x 10, 10, 135 x 10, 185 x 10, 225 x 8, 255 x 6, 285 x 4
Bench: 45 x 10, 10, 105 x 10, 135 x 5, 160 x 5, 180 x 3, 200 x 4
DB Row: 90 x 20, 70 x 25 each arm

Kevin Perry
09-01-2011, 07:26 PM
9/1

Went the gym for more messing around

Shrugs up to 345 x 6
50 pullups
Some bicep and triceps work

ended with 50 minutes of brisk walking on the treadmill

With 2 - 3 short gpp sessions a week made up of sled/prowler stuff and a few days of walking I think I have overall cardio covered, it's kind of nice actually. I feel better this way. Don't always log my sessions though.

Kevin Perry
09-05-2011, 02:04 PM
9/5

It's been a long work week plus I had a cold to deal with which made this weekend kind of lame.

Press: 45 x 12, 75 x 10, 95 x 8, 110 x 5, 125 x 3, 140 x 3, 105 x 8
Incline Bench: 75 x 12, 95 x 10, 115 x 10, 135 x 6, 105 x 8
BB Row: 105 x 10, 125 x 10, 145 x 10, 10
Lateral/Front raises: 3 sets each
Curlz and dips

Kevin Perry
09-07-2011, 07:36 PM
9/7

Squat: 45 x 10, 8, 135 x 8, 165 x 5, 195 x 5, 225 x 5, 255 x 3, 285 x 3
Hack Squats: 90 x 12, 180 x 10, 230 x 10
SLDL: 135 x 10, 155 x 10, 135 x 10
Calfs and ab work

50 min steady-state after wards.

Inner part of my right leg near the groin has been really soar and slightly painful the last couple of days, plus some aches in my back and knees made the squats kind of suck tonight.

I have found that SLDL's should be done pretty light to feel the stretch. I actually had trouble keeping a straight back with 155 but that could be because of all the aches lately.

Kevin Perry
09-09-2011, 02:34 PM
9/9

Cycle 8 begins

Bench: 45 x 15, 105 x 10, 120 x 8, 140 x 5, 160 x 5, 185 x 6, 155 x 6, 135 x 8
DB Bench: 60 x 14, 11, 55 x 13
Pushups: 14, 12, 10 half done on med ball
Kroc Rows: 90 x 27 (R), 23 (L)
Rear Laterals: 3 x 20

pushups sucked after all the benching

Kevin Perry
09-13-2011, 05:16 PM
9/13

Power Clean: 100 x 5, 120 x 5, 135 x 5
Deadlift: 185 x 5, 225 x 5, 265 x 5, 310 x 5, 350 x 8
Good Mornings: 135 x 10, 115 x 10, 100 x 10
BB Rows: 135 x 10, 140 x 10, 145 x 13
Leg Curls: 3 x 12
Calfs: 3 x 20
Ab wheel: 3 x 20

I had to pick up the bar from ground and press it overhead to behind my shoulders for the good mornings. That feels pretty awesome, makes me feel kind of old school haha.

Derek Weaver
09-13-2011, 09:30 PM
9/13

Power Clean: 100 x 5, 120 x 5, 135 x 5
Deadlift: 185 x 5, 225 x 5, 265 x 5, 310 x 5, 350 x 8
Good Mornings: 135 x 10, 115 x 10, 100 x 10
BB Rows: 135 x 10, 140 x 10, 145 x 13
Leg Curls: 3 x 12
Calfs: 3 x 20
Ab wheel: 3 x 20

I had to pick up the bar from ground and press it overhead to behind my shoulders for the good mornings. That feels pretty awesome, makes me feel kind of old school haha.

That looks like a fun workout.

Derek Simonds
09-14-2011, 07:22 AM
I had to pick up the bar from ground and press it overhead to behind my shoulders for the good mornings. That feels pretty awesome, makes me feel kind of old school haha.

Is old school and is good! Nice work as always.

Kevin Perry
09-17-2011, 12:36 PM
9/17

Press: 100 x 5, 115 x 5, 130 x 5

I've avoided the gym since my wrist has been hurting so bad the last few days, I couldn't do my job correctly because of it, which is why carpal tunnel sucks.

Kevin Perry
09-19-2011, 04:03 PM
9/19

Squat: 200 x 5, 235 x 5, 265 x 5
Hack Squats: 2 sets till my knee started hurting then switched to bw lunges for 3 sets of 10 per leg
SLDL: 145 x 10, 10, 12
Leg Extensions: just did multiple sets of 12

Did about 60 pull-ups and dips today, pretty tired though. Wrist still hurts.

Kevin Perry
09-20-2011, 06:15 PM
9/20

Wrist was not too bad so I benched today

Bench: 130 x 5, 150 x 3, 170 x 3, 195 x 5
DB Bench: 60 x 15, 8, 50 x 7
DB Row: 95 x 25 (R), 17 (L)

I was beat after that

Derek Weaver
09-21-2011, 02:38 AM
What did you do to your wrist?

Kevin Perry
09-21-2011, 06:38 PM
Just doing assembly line work from before and now doing all the stuff at my current job has worn on my wrist. Every few months it flares up, it's just not serious enough for surgery yet.

Derek Weaver
09-21-2011, 11:54 PM
I see. Wrists are a pain to get over.

Kevin Perry
09-23-2011, 10:22 AM
9/23

Yesterday sucked. Because my company refused to give a work reference and history of employment to a Police Agency I was set to swear into within a couple weeks, my spot went to another candidate. I've been absolutely livid about it. I've been heavily contemplating resigning from my company since yesterday and moving on. My management killed a career opportunity for me. I have worked for over 3 years to gain the credentials and professional references to put me above the other competition and my work thanks me by denying a reference for a company I've been with for 4 years? pisses me off.

Power Clean: 95 x 5, 110 x 3, 130 x 3, 145 x 5
Deadlift: 205 x 5, 245 x 5, 285 x 3, 330 x 3, 370 x 5, 225 x 3 x 10
Press: 45 x 5, 70 x 5, 90 x 5, 105 x 3, 120 x 3, 135 x 5, 105 x 10, 95 x 8, 85 x 8
BB Rows: 140 x 10, 145 x 10, 150 x 10
Preacher Curls: sets of 12
Hanging Leg Raises: 2 x 15

Conditioning
Sprints: 15 rounds done at a moderate intensity at the park

On top of that, right when I was setting up for my last set on heavy deads with 370 trying to mentally prep for at least 8 reps, a guy comes over and taps me on the shoulder for a spot right when I was about to lift off, ruined my concentration completely.

Then there was the meathead who kept trying to tell me I would be better off using a mixed grip with straps at 330, wtf? I don't even use mix grip till my last 5/3/1 set ever in order to improve grip. He must have walked up to me 3 times.

Lets not even get into the girl problems for this week either, thankful for a Marine Buddy who's gonna help me get my mind off this crap tonight though when we hit downtown.

Kevin Perry
09-27-2011, 06:04 PM
9/27

Back at it. Off to the Corrections Institution tomorrow to try for plan b and get my foot in the door as a Corrections Officer.

Squats: 45 x 10, 8, 135 x 8, 185 x 5, 215 x 3, 250 x 3, 280 x 3, 185 x 10, 155 x 10, 135 x 10
SLDL: 155 x 10, 160 x 10, 165 x 10

Steady State: 30 min

Derek Weaver
09-27-2011, 08:21 PM
Can a company deny a reference like that?

Corrections will be interesting. A buddy of mine from college scared the crap out of his girlfriend when he told her that as a Sheriff's deputy he would have to start in county. She thought he was going to be on the set of Scared Straight or something.

Kevin Perry
09-27-2011, 09:59 PM
Apparently, it has caused a lot of distrust between our employees and management since then. My previous manager tried to go to bat for me but it was too late by then. Hopefully the corrections position will turn out ok. I need to leave my job though, that's certain.

Kevin Perry
09-28-2011, 05:13 PM
9/28

Bench: 100 x 12, 120 x 8, 140 x 5, 160 x 5, 185 x 3, 205 x 3, 135 x 10
DB Bench: 65 x 12, 55 x 8
DB Row: 90 x 12, 12, 10, 10
Did some triceps then rotator work which will be a regular thing now. Right shoulder just hurts too often now.

30 min steady state after

Kevin Perry
09-30-2011, 04:53 PM
9/30

Power Clean: 45 x 5, 105 x 5, 120 x 5, 135 x 3, 150 x 4
Deadlift: 190 x 5, 230 x 5, 265 x 5, 310 x 5, 350 x 3, 390 x F, F, 235 x 10, 185 x 10
Leg Raises: 15, 12, 10

Finished with some rotator work

Deads did not go very well on the last set compared with 370 x 5 last time.

Kevin Perry
10-01-2011, 04:59 PM
10/1

Press: 45 x 10, 70 x 8, 100 x 5, 115 x 5, 130 x 3, 145 x 2, 105 x 10, 95 x 10, 85 x 10
BB Row: 145 x 10, 150 x 10, 155 x 13
Dips: 45 x 10, 65 x 10, 90 x 6, 75 x 6
Curls: 3 sets

Kevin Perry
10-04-2011, 05:03 PM
10/4

Training continues to spiral up and down

Squat: 45 x 10, 135 x 8, 165 x 5, 200 x 5, 235 x 5, 265 x 3, 295 x 3
SLDL: 160 x 10, 165 x 10, 170 x 8

Kevin Perry
10-07-2011, 12:05 PM
10/7

Power Clean: 65 x 5, 85 x 5, 110 x 5, 130 x 5, 145 x 5
Squat: 135 x 10, 185 x 10, 225 x 8
Deadlift: 215 x 5, 245 x 3, 275 x 5, 315 x 5, 355 x 8
DB Bench: 55 x 12, 65 x 12, 10

Conditioning
20 rounds of sprinting

Pretty good week: I was hired as a Corrections Officer the other day, I start in a few weeks

Derek Simonds
10-08-2011, 03:57 PM
If you are looking at corrections you need to read Rory Milers website. He has a lot of really good info on there.

That is about as low of a move by a company as there exists. Punk ass.

Kevin Perry
10-11-2011, 05:29 PM
10/11

Squat: 45 x 10, 10, 135 x 10, 185 x 10, 225 x 10
Bench: 100 x 10, 120 x 8, 145 x 5, 165 x 5, 185 x 7, 135 x 10
DB Bench: 70 x 10, 10, 100 x 25 (R), 17 (L), 85 x 8 (L)

Kevin Perry
10-13-2011, 05:38 PM
10/13

Squat: 45 x 10, 10, 135 x 8, 175 x 5, 210 x 5, 245 x 5, 270 x 8
Press: 45 x 10, 65 x 8, 85 x 5, 100 x 5, 115 x 5, 130 x 9, 110 x 8, 100 x 8, 90x 8
Chins: BW x 10, 45 x 9, 65 x 6, 55 x 5, 45 x 5, bw x 5 all neutral grip

Kevin Perry
10-18-2011, 08:23 PM
10/18

Power Clean: 105x5, 120x3, 135x3, 155x4
Squat: 135x12, 185x10, 225x5
Deadlift: 185x5, 225x5, 255x5, 295x3, 335x3, 380x3
DB Bench: 45x12, 60x 12, 70x10

Derek Simonds
10-19-2011, 06:09 AM
You just keep on going. Nice work on the Deads.

Kevin Perry
10-20-2011, 08:47 PM
10/20

Squat: 45x10, 105x10, 145x12, 185x12, 225x12
Bench: 45x10, 105x8, 130x5, 155x3, 175x3, 200x4, 145x12
DB Rows: 50x12,12, 70x10, 10, 100x10(L), 26(R), 80x20(L)

Time to switch up db rows, I think my left arm can't keep up.

Thanks Derek, I'm just chugging along with training

Kevin Perry
10-22-2011, 04:41 PM
10/22

Squat: 45 x 10, 135 x 5, 190 x 5, 225 x 3, 255 x 3, 290 x 3
Press: 45 x 10, 75 x 8, 95 x 5, 110 x 3, 125 x 3, 140 x 3, 110 x 8, 100 x 8
Chins: 50 x 5, 60 x 5, 70 x 5

Derek Weaver
10-24-2011, 01:42 AM
Probably a good idea to chill a touch on the high rep rows. I know a few people who think that doing them for too long is a recipe for soft tissue issues.

Your squat is pretty sick. In a good way.

Kevin Perry
10-25-2011, 01:02 PM
Thanks man,

10/25

Squat: 65 x 10, 115 x 10, 155 x 10, 185 x 10
Deadlift: 190 x 5, 230 x 5, 275 x 5, 315 x 5, 355 x 3, 400 x 1
DB Bench: 45 x 20, 60 x 15, 70 x 10

After reading that article on the safety bar squat by Wendler I decided to give these a shot since the gym has one. It's a challenge, I like it.

As for deads, it was nice to finally pull 400 after having a rough time with 390 a couple weeks back.

Kevin Perry
10-28-2011, 02:19 PM
10/28

SB Squat: 65 x 10, 125 x 10, 165 x 10, 205 x 8
Bench: 100 x 10, 125 x 8, 145 x 5, 165 x 5, 185 x 3, 210 x 3, 150 x 11
T-Bar: 50 x 20, 75 x 20, 100 x 16, 125 x 12

ended with some arms and fly's

Weight is sitting steadily between 148-150. Workouts are getting tough but I feel this is entirely a recovery thing as well I just don't eat a lot or sleep much lately. I am enjoying the other things in life just getting this job situated, enjoying drinks with friends, working and such. Would be nice to get all this situated first, maybe then my bodyweight will go up some more and help the lifts improve.

Kevin Perry
10-31-2011, 06:18 PM
10/31

Squat: 45x10, 135x8, 175x5, 210x5, 240x5, 270x3, 305xf,f
Press: 75x10, 100x5, 115x5, 130x3, 145xf,f

Ok so not a good workout, I attribute it to this:
- being out late friday and sat
- getting two friends out of dui's, that was a 530 am phone call
- taking some one home in the middle of nowhere sunday that took forever
- coming into work monday finding out i no longer have a job
- personal trainer who really pissed me off at the gym today saying a guy my height and size should not be lifting heavy weight because it's dangerous
- bank messing up my last car payment and now I have to repay it this week and this month's payment 2 weeks later

needless to say I'm not in the best mood and I'm canceling my gym membership now.

Derek Simonds
11-01-2011, 05:44 AM
Well that sucks all the way around. Hopefully you get things situated.

Derek Weaver
11-01-2011, 03:42 PM
Hmmm, I posted a reply saying that day looked rough, but it's not here.

Sorry to hear about the rough day Kevin.

Kevin Perry
11-10-2011, 06:05 PM
So some good news and some other stuff.

I was hired yesterday as a CO for the state and I start in a few weeks so I'm very happy about that. I've been dealing with some rough days in the gym so I took the last week or so off and went back in today and just couldn't deadlift or get into 5/3/1. These rough days have been ongoing for a while.

Been on 5/3/1 about 10 months and it's rough right now. So today I went in and just did some squats, rows and presses

Squats: 45 x 10, 135 x 10, 185 x 10, 225 x 6
Press: 45 x 10, 75 x 10, 95 x 8, 115 x 5, 5, 5, 135 x 15 singels
BB Rows: 135 x 8, 155 x 8, 185 x 6, 205 x 3, 3, 3, 3, 3
plus about 50 or so chins

I feel kind of burned out on 5/3/1. Not sure what I'm gonna do or what my goals should be. I'll need to figure it out.

Derek Weaver
11-10-2011, 10:30 PM
Congrats on the job as a CO.

Punching the clock works when you just don't know what else you want to do or can do.

Derek Simonds
11-11-2011, 06:04 AM
Glad you are finally getting to do what you want.

Kevin Perry
11-15-2011, 12:33 PM
Thanks man,

I've been dealing with some personal things the last week or so at the doctor which kind of sucks and has hampered training lately. I had an allergic reaction to medication i was given and today woke up with a small cold and a crappy cough so I'm trying to take care of that. But the break has been kind of nice from the gym, I've been eating a lot, playing modern warfare 3 and spending a lot of time with my girlfriend so I can't complain.

As for training, I think I'm gonna try out one of Paul Carter's programs like the strong 15 or the L-R-B program

Kevin Perry
11-21-2011, 05:55 PM
11/21

Press: 45 x 12, 60 x 10, 75 x 8, 90 x 5, 100 x 5, 115 x 10, 95 x 10, 85 x 10, 75 x 10
BB Row: 135 x 3 x 10
Curls: 3 x 10

First day back in the gym, felt alright. Still unsure what I really want to do. I looked at PC's program but my problem right now is I'm working out at a cross fit gym for free so I'm limited on equipment and I have to work my workouts around the classes which is hard since it's crowded a lot.

Weight went down to 142, not happy about that. As much as I want to be 160 my biggest problem with mass is I never feel able to eat that much nor do I have the money to buy that much food.

I guess with the academy coming up I should put more focus on conditioning though, so it may be back to full body training 3x a week aka 5/3/1 again with a draw back on the maxes. I seem to look bigger and leaner training that way anyways.

Kevin Perry
11-22-2011, 08:15 PM
11/22

Deadlift:165 x 5, 200 x 5, 235 x 5, 275 x 5, 310 x 10, 185 x 10, 195 x 10, 10
Ab wheel: 3 x 12

did a mini cindy met con for the hell of it. AMRAP 10 min: 11 rnds

my conditioning sucks

Derek Simonds
11-23-2011, 08:55 AM
That didn't look like a sucky mini Cindy to me.

Kevin Perry
11-29-2011, 03:54 PM
11/28

Went back to full body 5/3/1. Started the cycle over. It was rough.

Squats: 45x10, 135x10, 155x10,10
Deadlift: 165x5, 200x5, 235x5, 275x5, 310x7
DB Bech: 50x20, 17, 11

Back and hips felt awful

Kevin Perry
12-01-2011, 07:16 PM
12/1

Squats: 45 x 10, 135 x 10, 165 x 10, 195 x 10, 225 x 6
Bench: 45 x 15, 100 x 10, 125 x 5, 145 x 5, 160 x 10, 135 x 11
DB Row: 60 x 10, 80 x 15, 15

about 60 total pull-ups done between sets

not bad at all. If I had time for prowler work that would have been a good finisher. Did the benches close grip with a false hand grip, i like it.

Derek Simonds
12-02-2011, 06:58 AM
Starting a 5/3/1 cycle over is always fun.

Kevin Perry
12-05-2011, 09:15 PM
tell me about it. But I feel tons better and my appetite has been crazy. My weight is back up to about 150 again which is nice and I feel it in the gym.

Squat: 45 x 10, 8, 135 x 5, 160 x 5, 185 x 5, 210 x 18
Press: 45 x 10, 8, 70 x 8, 90 x 5, 100 x 5, 115 x 10, 95 x 8, 8
BB Row: 155 x 10, 145 x 10, 135 x 10
Curls: 3 sets

conditioning:
- AMRAP 10 min
- 250m row
- 15 KB swings
- 10 pushups

did 4 rounds

Kevin Perry
12-08-2011, 08:13 AM
12/7

Squat: 45 x 10, 135 x 10, 165 x 8, 195 x 5
Deadlift: 135 x 5, 185 x 5, 220 x 3, 255 x 3, 290 x 3, 330 x 6
DB Bench: 55 x 20, 13, 10

Realized I made a typo. 330 was done for 6 reps not 3.

Kevin Perry
12-14-2011, 07:16 PM
Forgot to put the last couple workouts on here

12/10

Squat: 45 x 10, 135 x 10, 185 x 10, 225 x 8
Bench: 45 x 10, 80 x 5, 115 x 3, 135 x 3, 150 x 3, 170 x 8
Db Row: 60 x 10, 10, 80 x 25, 25

12/14

Squat: 45 x 10, 100 x 8, 145 x 5, 170 x 3, 195 x 3, 220 x 14
Press: 45 x 10, 65 x 10, 80 x 5, 95 x 3, 110 x 3, 120 x 10, 100 x 10, 8
Chins: 10, 8, 25# x 8, 35# x 8, 45# x 6, 6

Kevin Perry
12-16-2011, 02:22 PM
12/16

Squat: 45 x 10, 135 x 10, 185 x 10, 225 x 8
Deadlift: 145 x 5, 195 x 5, 235 x 3, 275 x 5, 310 x 3, 345 x 4
DB Bench: 60 x 18, 15, 11

GM's: 100 x 12, 105 x 10, 10

Prowler: 50# x 4, 70# x 6

So it's obvious I'm having a problem with some weak areas in the deadlift. Grip is weaker, back rounds too easily and I feel like my glutes, hams, and erectors are not engaging like they used to. I feel too much quads in the lift. Time to bring this back up to how it used to be. Good mornings then glut ham raises later on, prowler work, shrugs and more back work for now.

I don't see much weak areas right now for pressing work other than the bench which will just take time and more focus at a later date.

Kevin Perry
12-19-2011, 03:06 PM
12/19

Squat: 45x10, 135x8, 185x8, 225x5
Bench: 45x15, 95x8, 125x5, 145x5, 160x3, 180x8, 135x12
Incline bench: 95x10, 115x10, 135x8
BB row: 135x8, 155x5,5,5

Kevin Perry
12-23-2011, 01:56 PM
12/23

Squat: 45 x 10, 8, 135 x 5, 160 x 5, 185 x 5, 210 x 3, 235 x 10
Press: 45 x 10, 70 x 8, 90 x 5, 100 x 5, 115 x 3, 130 x 6, 105 x 10, 10
Chins: 30# x 10, 40#x 8, 50# x 6

tired today, was out late last night plus I was in Ohio from mon to wed so the drive was tiring also.

Kevin Perry
12-29-2011, 12:16 PM
12/29

Squat: 45x10, 135x10, 185x10, 225x5, 255x5 most reps done with a pause
Deadlift: 185x5, 245x5, 280x5, 320x6
GM's: 105x10, 110x10, 115x10
DB Bench: 45x12, 55x12, 65x15

Prowler: 70# just pushed it around for 10 min

Been kind of lazy this week. Start my new job on Tuesday. Gonna do another post to go back to review 2011 goals soon and prep for 2012 stuff.

Kevin Perry
12-29-2011, 05:39 PM
Notes:

After reviewing my 2011 goals, I stil have along way to go to reach the lifting ones. This year I've had a tough run on a number of things especially within the family, losing a loved one, work problems, losing my job, multiple injuries and some medical issues that held me back on training. However, all a person can do is work around those and be consistent since strength training is a lifelong journey. This year I've met some pretty damn awesome people that will forever be my friends, had a lot of crazy stories and met a cool lady on top of that.

I also accomplished probably my most important goal though and that is to get into law enforcement. I start my career on Tuesday when I begin my first day in Corrections with the state. It sets me up for some solid things this year.

As far as training goals go, 2012 will be conservative:
Bench: 275
Squat: 400
Deadlift: 475
Press: 200
More cardio 2-3x a week
At least 1 meet

That's it. These need to be focused on more than anything else and the other stuff will fall into place. In 2 weeks I'll be training with a new training partner for the long term at a new gym who has years of experience under him, something much needed as I've lacked a partner for too long and I need that push to really reach those goals.

Besides that, life goals honestly are just to be awesome. Find a new place, get settled in work, go back to school and reenlist as a reservist after my probation period is complete.

Kevin Perry
01-04-2012, 07:20 PM
1/4

Work went good today, it's kind of nice being back in a uniform and calling people by ranks.

Squat: 45x10, 135x10, 185x10, 225x5
Bench: 105x10,10, 125x5, 145x5, 165x5, 135x8,10,8
BB Row: 95 x10, 135x10, 165x10, 8, 6

Kevin Perry
01-10-2012, 07:37 PM
1/10

Squat: 45x10, 135x5, 165x5, 190x5, 215x12
Press: 45x10, 75x10, 90x5, 105x5, 120x5, DB: 30x10, 40x10, 50x10
DB row: 65x12, 85x12, 100x10

Kevin Perry
01-25-2012, 06:47 PM
1/25

Machine chest press: 30x20, 40x12, 40x10, 40x10, 50x10
Incline bench: 45x20, 95x10, 145x6,5, 135x6
Dips: 16, 12, 10
Pec deck: 3x15
Bench w/band: 45x10, 95x5, 135x5,5
Reverse pec deck: 3x25
Band pull aparts: 3x15
Lateral raise: 3 sets
Flynn press: 2 sets

It's different but it was fun.

Kevin Perry
02-07-2012, 07:30 PM
Last couple workouts.

Last Monday
- Squat: worked up to 225x3

Today:
- press: 45x15, 65x12, 85x10, 100x5, 110x5, 125x5
- bench: 45x10, 95 x 10, 115 x 5 x 10
- chins: did about 80 reps total
- DB curls: 20x20, 15, 10
- pushdowns: 50x20, 15, 15
- face pulls: 70x20, 90x 15, 70x 15

Gonna try and get more time in the gym over the next week or so. I've been really busy, was at the academy last week going back in a couple weeks to finish the last part of my training.

Kevin Perry
02-09-2012, 07:20 PM
2/9

Deadlift: 135x8, 5, 185x5, 225x5, 265x5, 300x5
Squat: 165x10, 135x10,10,10,10
Abs: 3x12
Leg curl: 3x20

Derek Simonds
02-10-2012, 06:07 AM
How is the academy going?

Kevin Perry
02-11-2012, 05:49 PM
It's not bad I'm just ready to finish and get on shift. Corrections is a very interesting field though.

2/11

Bench: 45x15,12, 95x10, 125 x5, 145x5, 165x5
Press: 45x10, 75x10, 95x10,10,10,10,10
DB rows: 55x10, 70x10, 80x10, 90x10, 65x30
Curls: 3 sets
Pushdowns: 3 sets
Face pulls: 2 sets

20 min cardio

Derek Weaver
02-12-2012, 02:27 PM
Nice stuff.

I've got a friend who's w/ the Sheriff's Department and they started him for a year in Juvenile Corrections. Said it was an interesting experience.

nice training.

Kevin Perry
02-16-2012, 06:13 PM
2/16

Squat: 45x3x10, 135x5, 185x5, 225x8
Deads: 135x5,5, 185x10,10,10

Hmmm that workout sucked but the squats went better than a few weeks ago. Just feel really weak, getting soft around the midsection, losing size, etc. can't figure out how I should program around a shift schedule that will eventually go nights. Considering I want to rebuild my strength and improve it over time makes it tough to program since I'm not sure if I can adapt to the same 5/3/1 template. I need something that gives the best bang for the buck in terms of strength, size, conditioning and not spending a lot of time in the gym.

Very much open to ideas.

Kevin Perry
02-17-2012, 08:04 PM
Press: 45x10, 65x10, 85x5, 100x3, 115x3, 130x5
Chins: about 50
Tbar row: 25x15, 50x15, 75x12, 100x10
Dips: about 50

Kevin Perry
03-10-2012, 12:16 PM
3/10

Snatches: worked up to 60kg
Clean and jerk: worked up to 70kg
Squats: worked up to 225x5

One more week at the academy left then I can get back on track. Turned 25 Monday, meh. Buddy from a while back randomly messages me that a new oly club is in town, lifted with them today. My kind of group. Looking forward to being a part of the new club.

Kevin Perry
04-03-2012, 09:04 PM
4/3

Squats: 45x3x10, 95x8, 145x5, 170x5, 190x8
F. Squats: 95x10, 10, 10
SLDL: 95x 10, 10, 10
Leg raises: 10, 10, 10

I'm trying to get back into the groove of things. It's not easy. Trying to get in 2-3 sessions a week from now on and trying to adjust to 3rd shift work 6pm-6am

Kevin Perry
04-05-2012, 10:47 PM
4/5

Bench: 45x15, 65x12, 105x12, 120x10, 135x11
Press: 65x12, 75x10, 65x10, 70x 10, 10
Chins: 75 total

Kevin Perry
04-15-2012, 09:32 PM
4/14

Dead lift: 135x8, 165 x5, 195x5, 225x5, 255x13
Leg press: 5x15
Chins: 40

Kevin Perry
04-16-2012, 10:09 PM
4/16

Press: 45x15, 65x12, 85x10, 100x12, 80x10
Db bench: 35x15, 45x10,10,10,10
Db rows: 50x15, 70x15,15,15,15,15
Chins: 50

Kevin Perry
04-22-2012, 04:07 PM
4/22

Squats: 45x10, 95x10, 135x8, 160x5, 185x5, 210x8
Dead lift: 135x10, 145x10, 155x10, 170x10, 185x10
Abs: 3x15

Derek Simonds
04-23-2012, 06:03 AM
Hows the new job? I guess it really isn't new now. I should say how is the job going?

Kevin Perry
04-23-2012, 05:13 PM
Bench: 45x15, 100x10, 120x10, 145x7
Db incline: 35x15, 40x12, 45x12,12,12,10
T-bar: bar+45x15, 75x15, 100x12, 125x10

It's good but I've been working a lot and nightshift is hard to adjust too. I don't get much time to go to the gym and I'm not a big fan of the one I'm at right now, too many meatheads. And I've lost a bit of mass so getting back into the groove of things is kind of hard

Derek Simonds
04-24-2012, 06:03 AM
Night shift is rough stuff for me. I only did it for 3 months but it damn near killed me, literally. I was driving home about a week from me being done and a guy pulled out in front of me at a turn and I didn't react as fast as normal and ended up having to swerve to avoid just plowing him and ended up in a high speed exit into the giggly weeds. Needless to say I was awake the rest of the ride home.

I was thinking about that on Saturday when I was training with my wife. 15 months ago I was DL'ing 405 on a regular basis. Now if I train with 225 that is good. I have really struggled with who and what I am as a lifter this past year.

It all works out in the end.

Kevin Perry
04-26-2012, 11:24 PM
4/27

Deadlift: 135x10, 10, 185x 5, 210x3, 240x3, 275x11
Squat: 135x10, 145x10, 155x10, 170x8
Chins: 40
Abs: 3x12

Messed around with face pulls and the hammer row machine for a few sets.

Kevin Perry
04-27-2012, 07:15 PM
4/27

Press: 45x15, 70x12, 95x10, 115x8, 95x8
Chins: sets of 8-10
Incline bench: 45x10, 95x10, 115x10, 135x6
Db row: 60x15, 70x15, 80x15, 90x12

Curls, couple sets of dips and smith machine bench

Kevin Perry
05-01-2012, 10:44 PM
5-1

Squat: 45x3x10, 135x10, 160x8, 195x8, 225x5
Deadlift: 145x10, 160x10, 185x10

Besides that, I was really tired. I had a long weekend at work, only had a few hours of sleep today.

Derek Simonds
05-02-2012, 05:43 AM
Tired sucks. I am not very good with small amounts of sleep. I saw this article and thought of you. http://www.bluesheepdog.com/2012/05/01/tips-for-the-new-corrections-officer/

Kevin Perry
06-18-2012, 07:51 PM
6-16

Squat: 45x15, 95 x12, 135x8, 155x5, 175x5
Bench: 45x12, 75x10, 95x10, 115x10, 135x8, 155x8
50 chins

Slowly getting back into it. Try and get some deads and presses in later tonight or in a couple days. Shooting for at least 2-3 days a week of something.

Kevin Perry
06-21-2012, 07:47 PM
6/21

Deads: 135x10, 165x8, 195x3, 225x8, 255x8
Press: 45x12, 75x 10, 95x8, 115x8, 95x8
Chins: 30
DB Bench: 40x12, 45x10, 50x10
DB Row: 60x10,10, 75x21

Kevin Perry
08-21-2012, 08:18 PM
8/21

Press: 45x10, 65x10, 70x8, 85x5, 95x12, 85x8, 70x8, 65x8
Close grip bench: 95x10, 105x6, 100x6, 85x8
Db rows: 50x15,30,15
Curls: 50
Chins: 60

Kevin Perry
10-06-2012, 09:42 AM
10/2

Press: 45x12, 65x 10, 70x5, 80x5, 95x10, 55x5x10
Chins: 10, 10, 8, 10, 8, 6, 8, 10, 8, 6, 8
Curls: 100
Face pulls: 100

10/4
Deadlift: 135x10, 155x 8, 170x5, 185x5, 200x8, 115x3x10
HLR: 12,12, 10
Face pulls: 100 reps

10/5
Bench: 45x12, 65x10, 85x5, 105x5, 120x5, 135x8
Db rows:40x20, 20, 20, 50x15,15
Pec deck: 100 reps
Pushdowns: 100 reps

No more 6-7 days a week of 16 hour shifts. I moved over to the county detention center much better pay and benefits and normal work hours and an almost guaranteed chance of hitting the street after I put my time in there. Big difference is I can hit the gym now during normal hours.

Kevin Perry
10-17-2012, 07:17 PM
10/8 - 10/17

Squat: 110x10, 145x5, 165x5, 185x3, 135x6
Leg press: 50x100 total reps
Leg ext: 100 reps
Leg curls: 100 reps
Abs


Press: 45x15, 55x10, 65x5, 75x3, 90x3, 100x10, 55x10, 60 x10, 65x10, 70x10, 10
Chins: 10,10,8,8,6,6,6
Face pulls: 100
T bar: 25, 20, 20


Deadlift: 135x10, 165x3, 190x3, 210x10
Good mornings: 75x 12, 12, 10
Abs


Bench: 45x15, 95x10, 110x3, 130x3, 145x7, 95x 10, 100x 10, 10, 10, 10
Db rows: 50x15, 60x20, 70x17, 60x18, 12


Leg press: 90x 50,40,30,20
Leg ext: 35x 16,16, 50x15,15
Squat: 45x10, 135x5, 155x3, 175x3, 200x4, 135x8


Press: 45x15, 70x10, 80x8, 90x8. 105x8, 85x10,8
Chins: bwx8, 25x8, 30x7,6, 25x5
Incline db: 30x15, 35x12,8
Dips: 25x10,10,8
Face pulls: 100
Curls: 100

Playing catch up to where I used to be.

Kevin Perry
10-19-2012, 09:35 AM
10/18

Dead lift: 135x10, 155x8, 175x5, 190x5, 200x3, 225x10
Good mornings: 80x2x12
One arm rows: 45x20, 55x15, 65x15, 75x12, 85x10,10,10
Pull downs: 15,15,15,12,12,8,8
One arm cable row: 20,20,15,12,

Kevin Perry
11-10-2012, 06:47 PM
Everything since 10/20

Bench: 105x5, 120x5, 135x3, 150x4, 105x12,10
Db bench: 25x25, 30x20, 35x18, 40x15, 45x8
Db rows: 50x20, 60x20, 70x20, 80x10
Curls and face pulls: 50-100 reps

10/21
Squat: 145x5, 165x5, 183x3, 210x5, 135x10,10
Leg press: 90x20, 110x20, one leg: 20x20, machine x 20
Good mornings: 80x12,12,12
Abs
Leg ext: 100 reps

10/23
Press: 45x15, 75x5, 85x5, 100x10, 75x10,10,10
Db incline: 30x15, 35x15, 40x10, 10,10
T-bar: 45x20, 90x15, 115x10, 135x8, 90x15,15
Face pulls and curls: 100ish reps

10/25
Deadlift: 135x10, 150x8, 175x5, 200x12, 135x10,10,10
Pulldowns: 60x15, 75x12, 85x10, 95x8
Rows: 20x15, 30x10
Abs

10/27
Bench: 90x10, 105x5, 125x5, 140x9, 105x12
Db bench: 35x15, 40x12, 45x12,10
Db rows: 60x20, 75x25
Curls/face pulls/f. Raises: 100 reps

10/28
Squat: 45x10,10,10, 125x5, 150x5, 170x5, 195x8, 135x10, 95x20
Good mornings: 85x12,12,10
Leg press: 90x20, 180x15, 90x15,
Leg ext: 100 reps
Abs

11/3
Deadlift: 140x8, 165x5, 190x3, 210x13
Press: 70x8, 80x3, 90x3, 105x9, 75x10,10,10,8
Db press: 30x15,12, 25x10
Chins: bw x 10,8, 25x 8, 30x8, 35x7
Face pulls/ f. Raises: 100 reps

11/7
Squat: 45x10,10,10, 100x10, 135x8, 160x3, 185x3, 210x7, 155x8, 135x10, 100x12
Leg ext/ leg curls: 100 reps


11/10

Bench: 45x15, 100x10, 115x5, 130x3, 150x7, 135x8, 100x10
Db bench: 35x15, 40x12, 45x10, 50x10
Bb rows: 95x8,8, 100x8,8
Face pulls/f. Raises/ curls/ push downs: 100 reps


Do chins each day between 50-80 depending on how I feel. I haven't gained much weight only a couple pounds. But things are improving so I can't complain.

Kevin Perry
11-14-2012, 05:44 PM
11/14

Deadlift: 135x10, 155x5, 175x5, 200x3, 225x11
Good mornings: 90x12,12,10
BB Shrugs: 135x25, 155x20, 15, 135x10

Kevin Perry
01-28-2013, 04:29 PM
11.24

Squat: 45x3x10, 95x12, 110x8, 130x5, 145x8
GM's: 90x3x12
Leg ext: 100 reps
Abs: 60 reps

11.26
Press: 75x10,8, 65x8
BB Rows: 95x10,10,10
Curls: 100 reps

1.8
Squat: 45x10,10, 95x10, 105x8, 115x5, 125x5, 135x5, 145x5,5,8
Bench: 45x10, 65x10, 85x8, 105x5, 115x5, 125x5,5,7
Deadlift: 135x5, 165x5, 195x5

1.10
Squat: 45x10,10, 95x8, 115x5, 135x5, 155x5,5,8
Press: 45x10, 65x10, 80x8, 85x5,5,7
BB Row: 85x12,12,10

1.12
Squat: 45x10,10, 100x8, 120x5, 140x5, 165x5,5,8
Bench: 45x10, 70x8, 90x5, 110x5, 130x5,5,10
Deadlift: 145x5, 175x5, 210x5

1.16
Squat: 45x10,10,100x10,125x5,145x5,175x5,5,10
Press: 45x10,70x10, 80x8,90x5,5,10
BB Row: 90x12,12,10

1.18
Squat: 45x10,10,105x8,135x5,160x5,185x5,5,8
Bench: 45x10,75x10,95x8,115x5,135x5,5,7
Deadlift:135x5, 165x5, 195x5,225x5

1.23
Squat: 45x10,10,115x8,140x5,165x5,195x5,5,7
Press: 45x15,70x10,80x8,95x5,5,9
BB Row: 95x12,12,10

I'm trying hard to get back into training but I've missed out on so much over the last year I'm down in weight to 140, weak as shit, and it's hard. A lot of things come up that make it hard to get to the gym. Financial problems, kids, work, etc. but I'm trying. I thought maybe some linear progression could step things up a bit but even today I can't make it to the gym, low on money for gas and the membership fee. I don't really like my gym either so that's part of it.

Food is the next big issue. I can't afford clean eating anymore. And half the time I'm lucky if I get 2 solid meals a day. So there is another issue. That's really how it's been over the last 12 months. But I'm trying. 5/3/1 is what I want to jump on but I felt like my squat was so pathetic I needed to work on it. And I've lost so much mass it's pretty depressing. But I'm trying.

Allen Yeh
01-29-2013, 06:14 AM
11.24

I'm trying hard to get back into training but I've missed out on so much over the last year I'm down in weight to 140, weak as shit, and it's hard. A lot of things come up that make it hard to get to the gym. Financial problems, kids, work, etc. but I'm trying. I thought maybe some linear progression could step things up a bit but even today I can't make it to the gym, low on money for gas and the membership fee. I don't really like my gym either so that's part of it.

Food is the next big issue. I can't afford clean eating anymore. And half the time I'm lucky if I get 2 solid meals a day. So there is another issue. That's really how it's been over the last 12 months. But I'm trying. 5/3/1 is what I want to jump on but I felt like my squat was so pathetic I needed to work on it. And I've lost so much mass it's pretty depressing. But I'm trying.

Sorry to hear about the troubles. Something that got me through a time like you are talking about is what Alwyn Cosgrove said about stress and I'm paraphrasing here:

"All the stress in your life is like different faucets pouring into a bathtub, the bathtub only drains so fast when 1 drain (or 3) are on full blast you have to turn down the drain on other things (like training) so that your tub doesn't overfill."

There is a 5/3/1 split with squatting everyday, you still at the same email?

Eat what you can when you can, you'll get back to eating clean eventually, right now if you are only eating 2 solid meals a day and lost all that weight you just need calories in period.

Kevin Perry
01-30-2013, 04:42 PM
Are you talking about the full body template? I'm leaning towards that one

Allen Yeh
01-31-2013, 04:05 AM
Yes the full body template was fun, I did Phases 1 and 2.

Kevin Perry
06-12-2013, 07:09 PM
I'm back. Tested maxes. On 5/3/1 to get my strength back and look good again.

Squat: 275
Deadlift: 365
Press: 145
Bench: 195

Bodyweight: 149 lbs

I'm not paying to much attention to weight but I want to weight 160-170 eventually. I've been lifting the last two weeks but I'll add those to the log later. Lots of changes good and bad over the past year. Shit happens. I'm glad to be back to doing what I love. Lost a lot of strength but it will come back and get better with time.