Kevin's log

need to see a picture of you at 10% bodyfat. drop to 10%, and I will make my final assessment.

Admin wrote:need to see a picture of you at 10% bodyfat. drop to 10%, and I will make my final assessment.

never go full retard

how about passing a drug test 2 months ago

you paid for the BBC urine

Admin wrote:you paid for the BBC urine

dude watched the stream straight from me

its not that hard to buy a needle and inject urine into your bladder

lolwut

Squat
Warmups
455x10


Sumo Deadlift W/ Straps
Warmups
495 3x3


Reverse Lunges
Warmups
165x5


Hanging Leg Raises
15,15,10


Hamstring Curls
4x10



Morning Weight: 223.8 No idea how I am this light but I am okay with it

Tng Bench
Warmups
295x5


Incline DB Press
Warmups
100x8


Dips
Warmups
90x5


Skull Crusher
95 3x8


Notes: Trying to condition for some more bench volume


Morning Weight:225

ITT: we condition ourselves to do more bench volume.... by doing low bench volume

Admin wrote:ITT: we condition ourselves to do more bench volume.... by doing low bench volume

trying to up frequency and movements that involve similar muscles rather than benching close to nothing (and probably detraining my already terrible bench) or getting another pec strain

KelvinAlvy wrote:

Admin wrote:ITT: we condition ourselves to do more bench volume.... by doing low bench volume

trying to up frequency and movements that involve similar muscles rather than benching close to nothing (and probably detraining my already terrible bench) or getting another pec strain

Thats phucking stupid as phuck.

Train yourself to do more bench volume by doing more bench volume.

Start very light, like sets of 245. then every few weeks, try your luck with a little more weight. Make sure you only do the volume sets after a top set.

Example.

Bench

135x10
205x5
275x5
315x3
245x3x5

Admin wrote:

KelvinAlvy wrote:

Admin wrote:ITT: we condition ourselves to do more bench volume.... by doing low bench volume

trying to up frequency and movements that involve similar muscles rather than benching close to nothing (and probably detraining my already terrible bench) or getting another pec strain

Thats phucking stupid as phuck.

Train yourself to do more bench volume by doing more bench volume.

Start very light, like sets of 245. then every few weeks, try your luck with a little more weight. Make sure you only do the volume sets after a top set.

Example.

Bench

135x10
205x5
275x5
315x3
245x3x5

I can probably only do this once a week or 6 days w/o a pec strain. Do you think this would be better than doing what I am doing every 3-4 days to condition for volume?

really? you cant even do that without a pec strain?

I say pick a weight so light that you wouldnt strain your pec, and then slowly increase.

Admin wrote:really? you cant even do that without a pec strain?

I say pick a weight so light that you wouldnt strain your pec, and then slowly increase.

I can do that every 6-7 days and I would probably be safe. I am going to do another meet in mid July and I am scared of detraining with going super light

what was your program? 3x3 main, 3x5 variation? I might try that starting at 265 flat and 225 3x5 incline and just add 5lbs a workout

max rep + 3x3 with flat

and 4x5 with weakness

Squat
Warmups
495x2


Deadlift
Warmups
495x2


Neutral Grip Pullups
Bw x 5
25x3
45x3
70x3


Superset
Ab Pulldowns 3x25
Face Pulls 3x15


Cable Curls
3x10


Notes: Was planning on doing 545 for both but I stopped due to soreness/cramping

This video confirms a lot of what I had always thought. Too timid on the first rep of squat, and a terribly inefficient bar path on the first rep on deadlifts.

Plan is to commit on the first rep of squats, and work on mobility for the starting position of the deadlift

lol, you actually manage to drag the bar backwards during the squat. I wish I could do that.

And the deadlift motion tracker is wrong. it begins in the wrong spot

Admin wrote:lol, you actually manage to drag the bar backwards during the squat. I wish I could do that.

And the deadlift motion tracker is wrong. it begins in the wrong spot

I could drag it much farther backwards if the damn bars at my gym had knurling in the middle

Yeah that was kinda sloppy

Tng Narrow Bench
Warmups
275x3
295x3
275x3


Incline DB Press
75x8
95x8
115x8


Dips
Warmups
90 3x5


Superset
Rope Pressdown 3x10
Pec Prehab 3x15



Notes: Starting to have the time to do the little things I think are necessary for strength. Going to start tracking macros, getting sleep, catching up on my assistance and oly work

thats exactly how my squat looked today

Pause Squat
Warmups
525x3


Block Pull
Warmups
635x3


Clean and Jerk
Warmups
275x1 tied PR.. Idk


Neutral Grip Pullups
45 3x6


Lunges
Warmups
185x5


Notes: Rack pulls were easy. I think I need to just keep pulling from the floor to fix my lockout

Admin wrote:thats exactly how my squat looked today

need vids

Snatch
Warmups
205

Clean
Warmups
245

Neutral Grip Pullups
3x


Ab Pulldowns
Stack 2x25


Face Pulls
2x15


DB Curls
2x15


Notes: Just walked through the strongest storm of my life, mightve broken my phone/camera. Body was hurting during the oly lifts so I stopped early

oly lifts are for niggers

no white people are best at them