Kevin's Training Log

[Kevin Perry]

2/15

Press: 45 x 10, 45 x 8, 65 x 5, 80 x 3, 90 x 3, 105 x 12
DB Shoulder Press: 30 x 5 x 10
Chins: 5 x 10

Conditioning
800m x 1 - 4:57
800m x 1 - 4:38
800m x 1 - 5:07

[Kevin Perry]

2/16

Rack Clean: 45 x 5, 95 x 5, 115 x 5, 135 x 5
Deadlift: 135 x 5 x 2, 185 x 5, 205 x 5, 240 x 3, 270 x 3, 305 x 8
Deadlift: 225 x 10 x 2, 185 x 10
BB Lung: 85 x 10 x 2

Hang Leg Raises: 50

Just felt all sorts of energy today, everything with double over hand grip and no resets. Those Barbell Lunges are challenging as hell.

[Derek Weaver]

Try drop lunges with the bar in the rack position. Very few exercises I hate doing more.

[Kevin Perry]

2/18

Bench: 45 x 10, 45 x 8, 75 x 5, 95 x 5, 125 x 3, 145 x 3, 160 x 10
Bench: 135 x 10 x 3
Incline DB: 35 x 10 x 3
Rows: 45 x 10 x 2, 60 x 23, 60 x 20

Conditioning:
400m x 4
- 2:14
- 2:26
- 2:15
- 2:09
Slow but it was on a treadmill so thats why.

Today wasn't too bad, nice to hit the same amount of reps at 160 as 155 from last week, but I probably did too much today. I would like to do some hypertrophy stuff after the strength work for upper body but I really don't know how to program it too well.

I'm going to cut the percentages on the assistance stuff so I can manage 5 sets of 10, dump shoulder press assistance for dips, try to keep it better balanced. I would just like to build some hypertrophy along with strength but I stuck at programming the assistance part.

Derek, I got to try those need to look them up first, I suck at lunges which makes me feel like there is some coordination and strength imbalance there that needs to be fixed.

[Derek Weaver]

I actually meant reverse lunges. Drop lunges are a better warm up/mobility option if you ask me. I'd be hesitant to load this movement too heavily. (if you can make it past the advertisement it's a good demo of a drop lunge.

This is what I was thinking of. But with a barbell.

[Kevin Perry]

2/19

BS: 45 x 10, 45 x 8, 105 x 5, 145 x 5, 180 x 3, 210 x 3, 235 x 12
FS: 115 x 10 x 5
GM: 85 x 10 x 5
Hang Leg Raises: 40
Ez-bar Curls: 55 x 10 x 3

Damn dude, 235 for 12. Thats twice what I did back in October and I felt strong today.

[Allen Yeh]

Nice!

To answer your question about upper body hypertrophy with 5/3/1 I know Wendler likes the boring but big approach which I'm starting to incorporate this cycle but in the past I couldn't even get past the first week because of the boredom factor!

You can either try to do all vertical push pull one day or split it up, i prefer splitting it up.

military press day - pullups(for volume, 10+ sets of 3), db incline bench(4sets x 8+ reps aiming for slower reps on the bench, to get more TUT), Kroc rows are well kroc rows 1 warmup, 1 working set, 2 if I'm feeling super motivated, arms work

bench day - cable rows aiming for slower reps (4+sets x 8+ reps), I was really digging the Diesel crew shoulder routine on my bench day last year (8 db presses, 8 rear flyes, 8 dive bomber pushups x 3-4 times), now that I think about it I might throw it back in now. pullups (AMRAP's 1-2 sets), arm work.

Right now I'm doing that Unconventional Bicep workout from Nick Tummiello's T-nation article, just giving it a 1 month focus and next month I'll give his triceps article a try, I've done 2 days so far and they were pretty interesting, surprisingly hard. I'll be fair and say that when I originally read the bicep article a while ago I thought it was kind of BS and thought it was stupid. That triceps article recently came out and after Derek S. said he tried one of the workouts I went back and reread the article and the bicep article. That 60/30 thing with the band was killer last week.

[Allen Yeh]

A side note, I didn't really throw anything in for traps because hypertrophy wise that has never been an issue for me. I do like to throw in neck work though, either bridges or using a JS band or something like that.

[Kevin Perry]

Ok thanks for the insight, I did some extra things today similar to how you structured it but I added dips per Wendler's write up. I'm not doing the press part in boring but big because it kills my shoulder so i put dips, they don't bother them as much.

2/22

Press: 45 x 10, 45 x 8, 65 x 6, 85 x 5, 100 x 3, 110 x 12
Dips: 5 x 15
Chins: 30 ( played w/ different variations)

DB Incline: 40 x 5 x 10
T-Bar Row: 115 x 5 x 10
Ez-bar curls: 55 x 3 x 8

None of this felt like too much, I had plenty of energy today but wether it is structured fairly well or not I don't know. I tried to balance it, I look into the curl program you mentioned because I've never really focused on curls before and I'm not certain what the best way to do them are.

My traps tend to grow from the main lifts just fine so I don't think i'll do any trap work. My arms and chest are simply the most stubborn ones.

[Allen Yeh]

I haven't been doing a lot of dipping lately because my elbows have been bothering me but they are definitely good to have in there.

The biceps article:
http://www.tmuscle.com/free_online_a...workout_biceps

I also like throwing Pallof presses isometric holds in there because not only does it hit your ABZ it also if you squeeze your pecs together at the top of the hold really get some crazy isometric tension in there.