Re: Kevin's log

**Admin** Mon Apr 02, 2012 3:03 am

KelvinAlvy wrote:
Admin wrote:Its possible that you could be right in this regard, but I dont think so.

deficit deadlifts as opposed to rack pulls, train the full range of motion. by the time you actually get to the top, because of the extra time under tension, the motor unit recruitment of the lockout is probably similar anyway.

I really think you underestimate how much stronger my top portion is than my lower portion.

This is about 1 1/2 inches below the knee

I have done 635 pretty easily.

Yea, I mean at the top before you desend, it works perfect

sooo you agree deficits are a good choice?

are you hitching/ramping that? I can't really tell. Obviously your rack pull will be higher than your comp deadlift though because fatigue hasn't set in

I think rack pulls should be done for you at least once a week at all times except leading up to a peak. You should do deficit deadlifts followed by rack pulls for extra work.

I should probably just stick with deficit deadlifts, the only problem is that my form makes them not really safe for me.

No hitching or anything, I'm telling you my rack pull is ridiculous compared to my regular deadlift.

If I raise the bar up to about an inch above the knee, I can do over 700.

KelvinAlvy Mon Apr 02, 2012 3:09 am

I was thinking of going with a hypertrophy cycle after this meet. I have been pretty powerlifting specific lately, and some higher rep rack pulls might fit in nicely. I can definitely rack pull 700 though, so I will probably just rep a bunch of them out to gain some upper back mass

edit: want to do some GMs for a bit too

**Admin** Mon Apr 02, 2012 3:13 am

KelvinAlvy wrote:I was thinking of going with a hypertrophy cycle after this meet. I have been pretty powerlifting specific lately, and some higher rep rack pulls might fit in nicely. I can definitely rack pull 700 though, so I will probably just rep a bunch of them out to gain some upper back mass

edit: want to do some GMs for a bit too

I have always wanted to do a hypertrophy cycle, but I always feel like I would end up adding worthless mass that ultimately winds up a disadvantage.

you're to big to get any better. you hit your natty limit, you cant get any bigger. I have much more natty potential.

KelvinAlvy Mon Apr 02, 2012 3:15 am

Admin wrote:
KelvinAlvy wrote:I was thinking of going with a hypertrophy cycle after this meet. I have been pretty powerlifting specific lately, and some higher rep rack pulls might fit in nicely. I can definitely rack pull 700 though, so I will probably just rep a bunch of them out to gain some upper back mass

edit: want to do some GMs for a bit too

I have always wanted to do a hypertrophy cycle, but I always feel like I would end up adding worthless mass that ultimately winds up a disadvantage.

you're to big to get any better. you hit your natty limit, you cant get any bigger. I have much more natty potential.

lol how is that even possible? My BF is still really high and I haven't done any hypertrophy work in like 3 years

edit: did a good amount of back hypertrophy in the summer

**Admin** Mon Apr 02, 2012 3:25 am

KelvinAlvy wrote:
Admin wrote:
KelvinAlvy wrote:I was thinking of going with a hypertrophy cycle after this meet. I have been pretty powerlifting specific lately, and some higher rep rack pulls might fit in nicely. I can definitely rack pull 700 though, so I will probably just rep a bunch of them out to gain some upper back mass

edit: want to do some GMs for a bit too

I have always wanted to do a hypertrophy cycle, but I always feel like I would end up adding worthless mass that ultimately winds up a disadvantage.

you're to big to get any better. you hit your natty limit, you cant get any bigger. I have much more natty potential.

lol how is that even possible? My BF is still really high and I haven't done any hypertrophy work in like 3 years

edit: did a good amount of back hypertrophy in the summer

unless your bodyfat is like 25%, you're pretty close to your limit. you got there faster by getting really really fat.

KelvinAlvy Mon Apr 02, 2012 3:58 am

Admin wrote:
unless your bodyfat is like 25%, you're pretty close to your limit. you got there faster by getting really really fat.

you should have seen me when I was 245 lulz

I still think I can tho. Where are you even getting these natty limits from?

I have to get up for work in 4.5 hrs so I am gonna sleep

**Admin** Mon Apr 02, 2012 4:08 am

KelvinAlvy wrote:
Admin wrote:
unless your bodyfat is like 25%, you're pretty close to your limit. you got there faster by getting really really fat.

you should have seen me when I was 245 lulz

I still think I can tho. Where are you even getting these natty limits from?

I have to get up for work in 4.5 hrs so I am gonna sleep

I am basing the natty limits on world champion natty bodybuilders.

5'7 natty is supposed to be 190 lbs @ 10% bodyfat. You can hold onto more muscle mass when you're fatter though, and you will hold more water.

where u work? sears?

KelvinAlvy Mon Apr 02, 2012 7:29 pm

[quote="Admin"]

KelvinAlvy wrote:
I am basing the natty limits on world champion natty bodybuilders.

5'7 natty is supposed to be 190 lbs @ 10% bodyfat. You can hold onto more muscle mass when you're fatter though, and you will hold more water.

yeah but I also don't need to be symmetrical, proportional, or have a small waist size

where u work? sears?

AEGON. They might be called transamerica or world financial group in your area

**Admin** Mon Apr 02, 2012 7:56 pm

intern or paid

KelvinAlvy Tue Apr 03, 2012 2:48 am

Admin wrote:intern or paid

intern and paid? maybe technically a co-op?

**Admin** Tue Apr 03, 2012 5:21 am

what does your 7 day split look like right now?

In terms of

Mon
Tues
Wed
Thurs
Fri
Sat
SUn

**Admin** Tue Apr 03, 2012 5:56 am

I am strongly leaning towards taking a huge risk and dumping my training into a sheiko MS mesocycle.

you can take a look if you want and give thoughts.

http://www.mediafire.com/?d5tznir4f3j

KelvinAlvy Tue Apr 03, 2012 8:19 pm

As of this week

Mon- SOHP, Light CG
Tues- Going to do 550 2x3 every Tues til the meet
Wed- Optional SOHP
Thursday- Off
Fri- Heavy Bench, SOHP
Sat- PR Squats, PR Deadlifts
Sun- off

Admin wrote:I am strongly leaning towards taking a huge risk and dumping my training into a sheiko MS mesocycle.

you can take a look if you want and give thoughts.

http://www.mediafire.com/?d5tznir4f3j

it's probably not the best idea for you to try master of sport for a program that is essentially a shit ton of volume since you can't handle nor respond to volume well (bench aside)

**Admin** Tue Apr 03, 2012 9:02 pm

you train upper body 3 times a week, and lower only twice?

KelvinAlvy Tue Apr 03, 2012 11:45 pm

Monday's Workout

SOHP
45 2x10
95x5
135x5
185x5

CGBP no arch
135x10
185x10
225 3x10

Notes: Sadly that bench is much better than the week before when I got 10,8... I think this will be a good way to work back into some more chest volume

Tuesday's Lift

Competition Squat
45 2x8
135x5
225x3
315x3
405x3
495x1
550 2x3

Deficit Deadlift
135 2x5
225x2
315x2
405x2
495x2
575x2

Snatch Grip Pendlay Rows
135 4x15

Cable Pulldowns
3x10

Face Pulls
2x15

Weighted Decline Partial Situps
2x20 45 lbs

Hammer Curls
2x10

Notes: This workout was an absolute joke. I might need to increase the intensity or add another lower day so that I don't peak too early

Admin wrote:you train upper body 3 times a week, and lower only twice?

I was doing 3 upper and 3 lower for the first 5-6 weeks. Now I am doing 2 upper with an optional 3rd and 2 lower (tapering)

I also do deficits on tuesday while tapering

KelvinAlvy Fri Apr 06, 2012 11:19 pm

Competition Bench
135 2x8
185x2
225x2
255x2
295x2
330x1
355x1

Seated DB Press
50x10
60x10
70x10
80x10
90x8

Dips
5x20

DB Raises
2x20 @ 25lbs

Notes: Bench went pretty decent today. Wrist felt good today and was able to do my assistance work without wrist wraps

**Admin** Sat Apr 07, 2012 12:19 am

negged for weakness!!!

KelvinAlvy Sat Apr 07, 2012 12:27 am

Admin wrote:negged for weakness!!!

I think I might be able to hit a meet PR when the time rolls around

**Admin** Sat Apr 07, 2012 12:39 am

double negs if you dont

triple negs really

KelvinAlvy Sat Apr 07, 2012 12:42 am

As long as I don't get injured I will coast to 405

**Admin** Sat Apr 07, 2012 12:46 am

KelvinAlvy wrote:As long as I don't get injured I will coast to 405

you postive

KelvinAlvy Sat Apr 07, 2012 12:48 am

If I stay 220 and manage to be injury free I see it realistically done by the end of summer

KelvinAlvy Tue Apr 10, 2012 10:12 pm

Competition Squat
45 2x8
135x5
225x5
315x1
405x1
495x1
545x1
565x1 too deep

Deficit Deadlift
135 2x5
225x3
315x1
405x1
495x1
545x1
565x3

Hammer Strength Pulldown
4x15

Superset
Ab Pulldown 3x
Hammer Curl 2x

remember when you said I was deep in overtraining... lulz

**Admin** Wed Apr 11, 2012 1:00 am

lol phaggot, you're not natty

KelvinAlvy Wed Apr 11, 2012 1:04 am

Admin wrote:lol phaggot, you're not natty

I have taken stims

Sponsored content