over weight and over trained manlet

[Kooobe]

I'm pretty jelly of that clean and jerk technique. Wish I could do them that well

[KevinAlvarez123]

I'm pretty jelly of that clean and jerk technique. Wish I could do them that well

If you can find a coach or an experienced weightlifter it helps a ton. I got really lucky at college and found an experienced coach who helps/critiques me for free.

[KevinAlvarez123]

Just got back from vacation tonight. They only had dumbbells ups to 40 lbs so I just did a lot of lateral raises and bicep curls..... somehow lost a little weight too which makes no sense at all

[KevinAlvarez123]

Saturday January 15th Final Deload Day


Snatch
Bar 2x
95x3
115x3
135x2
165x1
185x1

Clean and Jerk
135x3
185x1
225x1

Incline Dumbbell Press
50x15
65x12
85x10
100x10
115x8

Pullups
bw x6
45x5
90x3
115x2

Face Pulls
6x10

Rope Ab Curls
3x12

Band Pull Aparts
3x10

Rope Hammer Curls
5x10

Morning Weight 226

[KevinAlvarez123]

Sunday January 16


25 Min Slow Bike

Shoulder Dislocators

[KevinAlvarez123]

Monday January 17th Week 5


Pause Squat
135x8
225x5
315x5
405x3
475x3
515x3




Deficit Deadlift (45 and 25 plate)
135x5
225x5
315x3
405x3
495x3
545x2




Chin ups
4x12 BW

Facepulls
5x10

Morning Weight 227.2

Also day one of DAA

[KevinAlvarez123]

Tuesday January 18th Week 5


Pause Benches
135x8
205x6
265x3
315x3
335 2,2,1 Very Bad


Standing Military Press
95x5
135x5
185x3
205x2 Very Bad


Left the gym out of frustration, hope this is only a bad day

[Ka0s]

crazy deficit pulls... you must be over 600 from the floor?

[KevinAlvarez123]

crazy deficit pulls... you must be over 600 from the floor?

Thanks man my best pull so far is 600 and the video is on post #7

[KevinAlvarez123]

Wednesday January 19th Week 5


Snatch
95 2 sets of (2 Snatch pulls, 2 Power Snatches - From Blocks
135 1 set of (2 Snatch pulls, 2 Power Snatches - From Blocks 2 full Snatches from floor)
155x1 Full Snatch
175x1 Full Snatch
195 Missed 3 times


Clean and Jerk
135 1 set of (2 Clean pulls 2 power cleans 2 Full Cleans)
165x1 Clean and Jerk
185x1 Clean and Jerk
215x1 Clean and Jerk
235x1 Clean and Jerk

Form Felt really shaky today, had a hard time pushing head through on Snatches/Jerks

[dtaps24]

Beastly Deads and Squats the other day. Just now saw it. Wowzers

[KevinAlvarez123]

Thursday January 20th Week 5


Rack Pulls at top of knee
135x8
225x5
315x5
405x3
495x3
585x3
635x3
675 3x3


Box Squats
135x5
225x5
315x3
405x3
455 3x3


GHR
bw 3x10


BB Rows
135 2x12

[nmsk80066]

Nice lifting dude subbed!


What's DAA?

[KevinAlvarez123]

Nice lifting dude subbed!


What's DAA?

Thanks man.

DAA is supposed to increase test naturally. Just giving it a try and seeing if it helps out

[KevinAlvarez123]

Friday January 21st Week 5 AM Workout


Bottoms-Up Overhead Squats 23rd pin (first time ever)
135x5
165x5
185x3
205x3
225x3
245x3
265x3
285x3 - Could have went heavier but was advised not to
225 3x3

Barbell Shoulder Stretches and Band Shoulder Dislocators

[KevinAlvarez123]

Friday January 21st Week 5 PM Workout


Pin Presses
135x5
225x5
315x3
365x1
385x0 joints killing here
365x3


Push Press (first time)
95x5
135x3
185x3
225x3
245 2x3


Jm Press
95x10
125x10
155x10

[KevinAlvarez123]

Saturday January 22nd Week 5


Snatch
95x5
115x5
135x3
155x2
175x1
195x0 missed twice (pretty sure due to flexibility)





Clean and Jerk
135 2x3
165x3
185x2
205x1
225x1
245x1 hit a little low





Body Rows
12,15,15


Barbell curls
4x8


Face Pulls and Shoulder Dislocators
3x10

[KevinAlvarez123]

Monday January 24th Week 6 AM Workout

Jerks From Front
95x5
135x5
165x3
185x2
205x1
225x1
245x1
255x1
265x1
275 0,1 (missed first got second)
225 3x1


Shoulder Dislocators and Stretches
3x


Morning Weight 230.2


The jerks went pretty well overall. I need some work repositioning my feet after the catch.

[Kooobe]

Are you cutting down to compete in the 220 class or just for the aesthetics/athleticism?

[KevinAlvarez123]

Are you cutting down to compete in the 220 class or just for the aesthetics/athleticism?

Yeah I am thinking 220 for my first competition. I suppose it's for both reasons. It's pretty uncomfortable for me to get down into the deadlift starting position but has gotten much better with even just a little weight loss. My deadlift went from 545 to 530 over the course of about 8 months when I was low 240's. Just by losing about 10 pounds I went from 530 in mid summer to 600 in december so I figure i still have some cutting to do to find my best weight.

[KevinAlvarez123]

Monday January 24th Week 6 PM Workout


Pause Squats
135 2x6
225x5
315x5
405x3
495 2x3 and 1x4 (this set wasn't paused)





Deficit Deadlifts
135x5
225x5
315x3
405x3
495 3x3 (tried to get some speed here)





Pullups
4x12


Barbell Curls
45 2x15 (biceps are so weak this was actually hard..)

[KevinAlvarez123]

Tuesday January 25th Week 6


Pause Bench
135x8
205x5
265x3
305x3
335 3x2 1x1
225x18





Incline Dumbbell Bench
80x10
100x8
110x10


Military Press
95x8
135x5
175x5
195x3
175x3


Tricep Pressdowns
2x12


Band Pull Aparts
4x10


Morning Weight 228.6

[KevinAlvarez123]

Wednesday January 26th Week 6


Snatch
95 2x3
115 4x3
135 4x3


Full Clean from Boxes
135 5x3


Band Pull Aparts and Shoulder Dislocators
4x10

Sweating like crazy after this, **** felt like cardio


Morning Weight 229.2

[KevinAlvarez123]

Thursday January 27th Week 6


Box Squats onto Slightly High Box
135x5
225x5
315x5
405x3
495x2
525x3


Rack Pulls From Bottom of Knee
135x5
225x5
315x3
405x3
495x3
545 4x2 hands were absolutely killing here





Chin Ups
bwx5
25x5
45x7


Face Pulls
4x15


Rope Curls
2x12

[Kooobe]

Am I reading that right? You did 225x18 pause bench?

mind = blown

[KevinAlvarez123]

Am I reading that right? You did 225x18 pause bench?

mind = blown

lol sorry that was tng messed that up

[KevinAlvarez123]

Friday January 28th Week 6 Am Workout


Overhead Squats From 22nd Pin
95x5
115x5
135x3
165x3
185x3
205x3
225x3
245x0
185 5x3


Stretching Shoulders With Bar, Shoulder Dislocators with Bands, and Frog Stretches
4x10

Morning Weight 227.8

Notes: left shoulder is still horribly inflexible and definitely became an issue at the 22nd pin since last week on the 23rd pin I did 285x3 easily. I hope this is a flexibility issue and not damage, but since stretching is sharp/painful I am concerned

[KevinAlvarez123]

Friday January 28th Week 6 PM Workout


Closer Grip Bench
135x10
185x8
225x8
275x3
315x1
345x1 (form was pretty bad so I stopped)





Push Press
95x5
135x5
165x3
185x3
235x1
255x1
275x0 (not sure what happended here but 255 was really easy :/)





JM Press
95x10
135x10
155x10

[KevinAlvarez123]

Saturday January 29th Week 6


Snatch
95x5
115x3
135x2
155x1
175x1
195 missed three times again






Clean and Jerk
135x3
175x3
205x1
235x1
255x1






Snatch Shrugs off Boxes
135x3
185x3
205 3x3


Palms Facing in Pullups
Bw x 8
45x3
90x1
115x1
Bw x 20


Barbell Reverse Curls
Bar 2x20


Rope Ab Curls
3x15


Notes: Watched the snatch frame by frame and I am catching the snatch too much on my toes and my knees are definitely coming too far forward. Also I am still hitting my clean too low

[KevinAlvarez123]

Monday January 31st Week 7 AM Workout


Jerks
95x5
135x5
175x3
205x2
235x1
265x1
285x1 +10 lb PR
295 Had to press this out


Speed Jerks Off Pins
135 8x3


Stretch With Barbell, Shoulder Dislocators with Band, and Frog Stretch
4x12


Notes: Only got 4 hours of sleep but managed to do okay. This afternoon should be interesting.