Kevin's Training Log - Page 12

Kevin Perry · 09-29-2008, 06:57 PM

Warm-up: CFWU x 3

HS: 14, 28, 14, 9 sec

HPC: 40kg x 5 x 3

BS: 195 x 10, 205 x 10, 215 x 10

Bench: 135 x 10, 145 x 10. 155 x 6

Heavy Cindy 10 min: 8 rnds w/ 20lbs vest <--- Total killer.

Squats feel great, im going for a bit hypertrophy which is why im doing reps of 10 although I may need to tweak it more to cut the length of the work out. We'll see.

Kevin Perry · 09-30-2008, 06:19 PM

9/30

CFWU x 3

Push Press: 110 x 5, 115 x 5, 120 x 5, 125 x 5, 130 x 5

OHS: 95 x 3 x 5 <--Major PR here as I have never been a good OH squater and have never done 95lbs OHS

Metcon:

21 - 15 - 9 reps in 10min of: 25lbs KB Swings , Ring Dips, Burpees

Only got 4 rounds. Very tiring. My conditioning really sucks.

Im very pleased with the OHS. First time i've been able to comfortably squat with weight overhead.

Kevin Perry · 10-01-2008, 08:48 AM

I was pretty soar from yesterday but not to bad.

10/1

CFWU x 2

PC: 50kg x 3 x 3

FS: 175 x 3 x 5

RDL: 135 x 10, 165 x 10, 185 x 10, 205 x 10 w/1-2 min break in between

RDL's and FS were killer today and my form on the PC were horrible. I really need to start back from square one and figure out why I keep screwing them up.

Have also started making my own post-wo smoothies lately. yum.

Kevin Perry · 10-03-2008, 05:00 PM

10/3

Today was a horrible day for lifting. I was going to do a CFT but decided not to.. glad I did'nt. I just sucked at just about everything except the frog stand.

CFWU x 2 (my wrist kept hurting on the OHS)

Frog Stand: 3, 10, 10, 13 ,14, 5, 5, 19 total = 1 min 19sec

Pressing SN Balance: 20kg x 3 x 3 , 55# x 2 x 3 My R. rist just kept hurting the whole time.

Press: 125 x 3 x 3 just plain sucked.

Squat: 250 x 1 x 5 I couldn't even get down on the second set. My warm-up sets felt like shit too.

Just a shitty day.

Derek Weaver · 10-03-2008, 08:57 PM

Looks like you've been hitting it pretty hard for a while now. You don't think you're getting into the over reaching zone do you?

Definitely good work though. Where's the bodyweight at these days?

Kevin Perry · 10-03-2008, 11:00 PM

It may be due more to greater intensity. I have not done a 3 on 1 off schedule in over a year, so i'll have to ease in to it. I'll bet the front squats may have had something to do with it too. i'll Just take it easy and listen to my body next week. Taking the weekend off and eating lots of food.

Right now im sitting at 150lbs at 5'5''. Debating on adding another 10 lbs, just don't want to do anymore GOMAD.

Kevin Perry · 10-07-2008, 09:58 AM

Did a CFT yesterday... BW: 150lbs

Squat (the weight lifted were my 1RM attempts, I am leaving warm-up weights out)

250
280 (PR) this one was easy
300 (Fail) close but not quite I guess

Press

135 (PR)
150 (Fail)
140 (PR)
145 (Fail)

Deadlift

300 (PR)
332 (PR)
362 (Fail) I would have gotton this if I have done the alternate grip but did'nt... It got to heavy with the overhand grip about halfway up and I had to dump it.

Total: 752

So close to 800.

I'll retest in about 10 weeks or so.

Kevin Perry · 10-09-2008, 08:23 PM

10/9

So today got off to a somewhat crappy start. Only 4 hours of sleep and no meal till noon threw me off and I did not get any more meals in till later on in the evening. I was so tired and I only got maybe a 30 min nap in. I had to make it out to Byrnes because Coach had a new program for me.

Pretty cool program, lots of GHR, pullups, reverse hypers, KB work, plenty of Oly and strength work although i'll have to add in extra Front Squating and Overhead pressing into it on a fourth day. It's a 3 day program with room for assistance work which makes me happy, I can work in some hypertrophy, gymnastics, sprints, and wods occassionally.

Lots of DB work in it which is a weak area for me so I hope to make good gains here. I also have no experience with GHR or reverse hypers, in fact today was the first time i've used GHR... very hard IMO. Definately have weak spots i've neglected.

Muscle SN + OHS + SN Balance: 20kg x 4 x 3 + 5 + 3

Squats: 180 x 10, 195 x 10, 210 x 10

GHR: 4 x 8

DB Incline Press: 4 x 8 (30# x 8, 35# x 8, 40# x 2 x 8)

One Arm DM Row: 4 x 8 (40# x 8, 45# x 8, 55# x 8, 60# x 8)

DB Front Press: 4 x 8 (25# x 8, 30# x 3 x 8)

It was not that bad of a workout... the SN and OHS were messy because I was tired but fell into a groover with the squats.

The DB presses were tough though, I have little experience with DB's and finding what weight to start with was kinda hard but I figure I'll just go heavy and hard.

The GHR was uncomfortable and I could only raise up to about the level of a back extention. Doing the leg curl part was impossible, the strength was not there.

So pretty much I have my 10 week program now... my coach does not want me to gain any weight either. He wants me to build a strong base of strength at my current weight and see where I am afterwards. Because of this i'll be moving over to paleo and start doing some fasts a couple times of week.

Now.. im off to enjoy a big bowl of ice cream....

Derek Weaver · 10-09-2008, 10:04 PM

Those GHR's should really help your DL take off.

I think you'll enjoy them.

Allen Yeh · 10-10-2008, 03:20 AM

If you can't get all the way up yet work the negative portion as slowly as you can. GHR's are crippling the first few weeks. Have fun!