over weight and over trained manlet

**KevinAlvarez123** · 12-06-2010, 03:29 PM

I figured I might as well log my workouts online since I already do on my computer

this week I am planning to max squat/bench/deadlift on monday/wednesday/friday

trying to go 565/380/600

very possible I miss them all.....

here is my failure from today

Morning Weight 229.4

Workout
Squat
135x8
225x5
315x5
405x3
475x1
525x1
565x0

Weighted underhand pullups
BW x 8
25x6
45x5
70x7

Snatch
technique with 115

Clean and jerk
technique with 135, 175

**Ka0s** · 12-06-2010, 03:30 PM

You had that! Why did you give up?

**KevinAlvarez123** · 12-06-2010, 04:43 PM

I dont know about that really I started to stall at that exact place for squats and deadlifts(when the bar gets to the knee) a lot lately

I am not sure if this is a muscular weakness, or I am not making enough effore to push the hips through

**ShortDave** · 12-06-2010, 04:47 PM

It looks like you were letting the weight stay on your toes instead of your heels, that can mess a good lift up pretty fast.

**KevinAlvarez123** · 12-06-2010, 04:53 PM

Originally Posted by ShortDave

It looks like you were letting the weight stay on your toes instead of your heels, that can mess a good lift up pretty fast.

I have been doing some oly lifting so that actually makes a lot of sense...

**KevinAlvarez123** · 12-08-2010, 04:53 PM

Bench Press

135x10
205x8
255x5
295x3
325x1
345x1
380x1

Barbell Military Press
45x10
95x5
135x5
185x2x2x2x2x2x2x3x6

3 set of this circuit

One Arm Pressdown
Rope Crunches
Band Pull Apart

**KevinAlvarez123** · 12-10-2010, 05:12 PM

morning weight 230.8

Deadlift

135x10
225x8
315x5
405x3
505x1
555x1
600x1

Chin Ups
Bodyweightx6
25x6
45x6
70x5
Bwx?

facepulls 4x
ab crunches 4x
rope curls 4x
forward neck 4x

**KevinAlvarez123** · 12-12-2010, 09:13 PM

Deload day 1

Snatch worked up to 155

Clean and Jerk worked up to 185

Military Press
185x2x2x2x2x2x3x3x3

Circuit
Rope crunches x2
Face pulls x2
Rope press downs x2
Band pull aparts x2

Morning weight 229.8

**KevinAlvarez123** · 12-14-2010, 05:37 PM

Deload Day 2

Snatch worked up to 165

Clean and Jerk worked up to 195

Chin ups
20,9,8

Face pulls 3x
Rope curls 2x
Band pull aparts 2x

**KevinAlvarez123** · 12-17-2010, 07:36 PM

Deload Day 3

Snatch worked up to 175 got 4 of 5

Clean and Jerk worked up to 205

Overhead Press 185 2x2x2x2x3x3x3x3

Pull ups 2x
Face pulls 4x
Ab pull downs 2x
Band pull aparts 2x

**KevinAlvarez123** · 12-20-2010, 01:43 PM

New Routine

Sunday - Off

Monday - Pause Squat, Three plate deficit deadlift, Barbell lunges, Lats

Tuesday - Pause bench, Incline Dumbell Press, Military Press routine, Abs, shoulder prehab

Wednesday - off

Thursday - Deadlift off blocks or rack pull, Reverse band box squats, Shrugs/Clean pulls, Lats

Friday - Pin Presses, Military press routine, Jm Presses, Abs

Saturday - Snatch, Clean and Jerk, Lats, shoulder prehab

Weeks
1 - Volume Block
2 - Volume Block
3 - Volume Block
4 - Deload with Oly lifts
5 - Intense Block
6 - Intense Block
7 - Intense Block
8 - Max out week
9 - Deload with oly Lifts

**KevinAlvarez123** · 12-20-2010, 01:46 PM

Pause Squat 475x2, 495x2x2x2x2x2

3 Plate deficit deadlift (beltless) 475x2x2x2x2x1 wanted 6x2 but stopped because of form breakdown

Barbell Lunges - skipped

1 arm smith rows 5 plates x 10

GPP circuit 2x
suicides
bear crawls
battle ropes

Morning weight 227.2

**gfoutris** · 12-20-2010, 10:32 PM

Originally Posted by KevinAlvarez123

Barbell Lunges - skipped

son...i am proud

**Kooobe** · 12-20-2010, 10:46 PM

subbed. keep it up.

**KevinAlvarez123** · 12-21-2010, 10:43 PM

Pause Bench 6x3 315
Incline Dumbell bench 1x10 80 1x9 100
Military Press 185x2x2x2x2x3x1 failed

Gpp
Went to a wrestling practice

Morning weight 226

felt some pain in my low back, not sure how serious it is

**dtaps24** · 12-22-2010, 08:38 AM

Beast. Split looks good. Looking forward to big things in hereuh.

**KevinAlvarez123** · 12-23-2010, 05:09 PM

Definitely some damage to my low back/glute.... very demoralizing but going to see the doctor soon and maybe get an MRI

Improvised workout

Underhand Pull Ups 15,14,9

Overhand Lat Pull Down 150,180,200,230,250x6

T Bar Rows 45,90,135,170x6

Rope Crunches 4x10
Face Pulls 5x10
Rope Curls 2x10

**Kooobe** · 12-23-2010, 05:16 PM

How long you been working out?

**KevinAlvarez123** · 12-24-2010, 10:22 AM

Originally Posted by Kooobe

How long you been working out?

I have had a gym membership for 7.5 years. Definitely wasted a few of those due to ignorance though

**KevinAlvarez123** · 12-25-2010, 12:02 AM

Pin presses 335 6x2
Seated military press 185x2x2x2x3x3x3x3x3
Jm press 3x10 145

Lower back is getting worse :/ going to substitute the squat/deads with upper back and shoulder prehab

**KevinAlvarez123** · 12-27-2010, 08:02 PM

Pull Ups bw-2x5 25x5 45x5 70x5 90x4

Chin Ups 3x10

T bar rows 70,115,160,205x5

Face Pulls 6x10

One arm curls 3x8

Band Pull-aparts

Neck 3x10

**KevinAlvarez123** · 12-28-2010, 03:55 PM

Pause Bench 335 6x2

Incline Dumbell Press 80x10 100x9

Seated Military Press 185x2x2x3x3x3x3x3x3

Rope Pressdown 4x15

Band pull-aparts and dislocators

Morning Weight 227.2

**KevinAlvarez123** · 12-30-2010, 01:53 PM

Chin Ups
Bw x 5
25 x 3
45 x 3
70 x 3
90 x 3 PR

Pull ups
Bw 2x12

One arm machine rows
90x10
135x10
180x10
225x10

Face Pulls, Ab pull downs, and one arm cable curls
3x10

**KevinAlvarez123** · 12-31-2010, 09:11 AM

Pin Presses
135x5
225x5
275x5
315x2
365x2x2x2x2x2x1

Seated Military Press
95x8
185x2x3x3x3x3x3x3x3

JM Presses
155 3x8

**KevinAlvarez123** · 01-03-2011, 01:19 PM

My back feels better!!!!!! but I have to work on my squat form :/

Pause Squat
135x8
225x5
315x3
405x3
495 6x2 form all over the place

2 Plate Deficit Deadlift
135x5
225x3
315x3
405x3
455 6x2 beltless felt good

Pullups
bwx5
25x3
55x3
100x3

Leg Extensions
3x8 idk weight used

Morning Weight 226.2

**KevinAlvarez123** · 01-04-2011, 03:14 PM

Pause Bench
135x8
205x5
255x5
295 5x5x5x4x5 last set was touch and go

Incline Db Press
80x8
100x9

Seated Military Press
135x5
185 8x3

Weighted Situps
45x8
90x8
135x8

Morning Weight 225.6

**KevinAlvarez123** · 01-06-2011, 03:47 PM

Rack Pulls from Knee
135x5
225x5
315x3
405x3
495x2
585 6x2

Last set here

Reverse Green Band Box Squat
135x5
225x5
315x3
405x3
495 4x2 felt easy so went for all out set and got 12

Machine Power Shrugs
3x8

Box Jumps
worked to 3 reps at 18 block height

**KevinAlvarez123** · 01-07-2011, 10:47 AM

Friday January 7th - Week 3 - Bench Lockout Work

Pin Presses
135x8
225x5
275x5
315 5x5 pretty easy

Seated Military Press
145x5
195 8x2

Dips
Bw 8
45x6
90x5
115x6

Weighted Sit ups
45x10
90x10
135x10

GPP
Tennis 1 Hour
20 min slow bike

**KevinAlvarez123** · 01-08-2011, 05:52 PM

Saturday January 8th - Week 3

Snatch
Worked up to 175

Clean and Jerk
Worked up to 215

Chinups
15
15
13

Shoulder Dislocators

Morning Weight 226.6

Gpp
20 Min Slow Bike

**KevinAlvarez123** · 01-08-2011, 05:56 PM

Going to Cancun tomorrow and starting my deload. Not sure what the weight room will be like but I will just improvise

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