Kevin's Training Log

[Derek Simonds]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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.