KevinAlvy's Training Log

[KevinAlvarez123]

Can't remember the kilos, but this is close

562 2 reds depth - Think I got a little too far forward
562 3 whites - Squatted deeper than normal and it made the movement a bit awkward and two phased
590 3 whites

364 3 whites
386 3 whites
402 miss

601 3 whites
635 3 whites
656 miss



Notes: This was the biggest weight cut I've done. I was 235+ Sunday night, but didn't feel it impacted my performance since this was a 24 hour weigh in. The meet #'s were a little underwhelming for me, but I can definitely build on this and this is the first meet I've finished without an injury in several years

[KevinAlvarez123]

10/9 - Really light session to work out some of my soreness. Did 5x10 Bar Squats, Chest Supported Rows, and Pulldowns, and bent over raises

[KevinAlvarez123]

10/11

Tng Bench
Warmups
295 6x6 in 16 minutes


Chest Supported Rows
Warmups
115pps 5x10


Pulldowns
Warmups
200 5x10


Shrugs
Warmups
2pps x50


Curls

[KevinAlvarez123]

10/12

SSB Squat
Warmups
275 6x6 in 35 minutes

[KevinAlvarez123]

10/13

1.5 hours of tennis

[KevinAlvarez123]

10/14

Tng Bench
Warmups
310 7x5 in 21 minutes


Narrow Pulldowns
Warmups
7x10


Low Rows
Warmups
5x10


Curls and Raises

[KevinAlvarez123]

10/15

1.5 hours of tennis

[KevinAlvarez123]

10/15

SSB Squat
Warmups
290 7x5 in 35 mins


Hamstring curls
5x10

[KevinAlvarez123]

Tng Bench
Warmups
325 8x4


T Bar Rows
Warmups
70 3x10


WG Pulldowns
Warmups
210 2x10


Curls

[saramartin9285]

Can't remember the kilos, but this is close

562 2 reds depth - Think I got a little too far forward
562 3 whites - Squatted deeper than normal and it made the movement a bit awkward and two phased
590 3 whites

364 3 whites
386 3 whites
402 miss

601 3 whites
635 3 whites
656 miss



Notes: This was the biggest weight cut I've done. I was 235+ Sunday night, but didn't feel it impacted my performance since this was a 24 hour weigh in. The meet #'s were a little underwhelming for me, but I can definitely build on this and this is the first meet I've finished without an injury in several years

its really hard work and dedication.

[saramartin9285]

Can't remember the kilos, but this is close

562 2 reds depth - Think I got a little too far forward
562 3 whites - Squatted deeper than normal and it made the movement a bit awkward and two phased
590 3 whites

364 3 whites
386 3 whites
402 miss

601 3 whites
635 3 whites
656 miss



Notes: This was the biggest weight cut I've done. I was 235+ Sunday night, but didn't feel it impacted my performance since this was a 24 hour weigh in. The meet #'s were a little underwhelming for me, but I can definitely build on this and this is the first meet I've finished without an injury in several years

its really hard work and dedication.

[KevinAlvarez123]

10/18

SSB Squat
Warmups
305 8x4


Hamstring Curls and Shrugs

10/20
1.5 hours of tennis


10/21

Tng Bench
Warmups
340 10x3 30 in mins


SSB Squat
Warmups
305 10x3 30 in mins


10/24


Tng Bench
Warmups
310 6x6 in 20 mins


Chest Supported Rows
Warmups
4pps x14


Pulldowns
Warmups
Stack x14


Sledge Hammer Swings
4x20


Curls

[KevinAlvarez123]

10/26

Tng Bench
Warmups
325 7x5 in 24 mins


SSB Squat
Warmups
290 6x6


10/27
1.5 hrs Tennis


10/28


Tng Bench
Warmups
340 8x4 in 28 mins


SSB Squat
Warmups
305 7x5 in 33 mins


Hamstring Curls
4x10

[KevinAlvarez123]

10/31

Tng Bench
Warmups
355 10x3


SSB Squat
Warmups
320 8x4


11/5


Tng Bench
Warmups
325 6x6 in 28 mins


SSB Squat
Warmups
340 10x3


11/6


Chinups
3x10


Chest Supported Rows
Warmups
3pps 3x10


Shrugs

[KevinAlvarez123]

11/9


Tng Bench
Warmups
340 7x5 in 42 mins


Chinups
Warmups
70x3


Chest Supported Rows

[KevinAlvarez123]

11/9


Tng Bench
Warmups
355 4x4 20 mins
335 4x4 15 mins


Pullups
5x5


Chest Supported Rows
Warmups
3pps 4x12


Pullovers
4x12


Lateral Raises and Single Arm Pulldowns

[KevinAlvarez123]

Beltless SSB Squat
Warmups
365x3


DL
Warmups
225 2x10


Hamstring Curls
4x10

[KevinAlvarez123]

Tuesday
Tng Bench
Warmups
370 3x3 15 mins
345 7x3 20 mins


Chest Supported Rows
Warmups
4pps x15


Chinups
3x8


Today

SSB Squat
Warmups
440x1


Deadlift
Warmups
315x10 half sumo half comp


Shrugs
Warmups
3pps 3x15

[KevinAlvarez123]

11/19

Tng Bench
Warmups
340 6x6 in 40 mins

[KevinAlvarez123]

Chinups
Warmups
70 lbs x5


Pullups
5x6


Cable Rows
5x10

[KevinAlvarez123]

SSB Squat
Warmups
455x1


Comp DL
Warmups
495x3


Leg Press
Warmups
4pps x10

[KevinAlvarez123]

Tng Bench
Warmups
355 3x5 in 15 mins


Seated MP
95, 115, 135, 155 x10


Cable Row
5x15

[KevinAlvarez123]

Will be taking off until next Monday. Going on vacation and will be doing a lot of hiking

[KevinAlvarez123]

Climbed Emory Peak. I'm very out of shape and this was hard

Today


Tng Bench
Warmups
300 6x6 in 17 mins


Chinups
2x10


Pullups
1x10


Seated MP
115 3x10


Rear Delt Raises
3x15

[KevinAlvarez123]

11/29

SSB Squat
Warmups
315x12


Paused Leg Press
1,3,5,6,7x5


Cable Rows
Warmups
3x15


Shrugs
Warmups
3pps 3x15

[KevinAlvarez123]

Tng Bench
Warmups
315 7x5 in 21 mins


Chinups
Warmups
80lbs x3
Bwt x12


Seated MP
Warmups
135 5x7


Face Pulls and Shoulder Prehab
some

[KevinAlvarez123]

Tng Bench
Warmups
330 8x4 in 22 mins


SSB Squat
Warmups
365x6


Chinups
17, 10, 10

[KevinAlvarez123]

SSB Squat
Warmups
405x3


Cable Rows
Warmups
220x8


T Bar Rows
Warmups
75x10


Preacher Curls
3x10

[BombDonald]

Do you feel the SSB is helping your competition squat quite a bit?

[KevinAlvarez123]

Monday
Tng Bench
Warmups
345 10x3 in 32 mins


Chinups
Warmups
75x5
Pullups 2x8


Today

Tng Bench
Warmups
315 6x6 in 21 mins


SSB Squat
Warmups
385x6


Chinups
14
8
8

Do you feel the SSB is helping your competition squat quite a bit?

It's still an experiment for me. Historically, adding some SSB volume has given me a little more pop off the floor on deadlift. My guess is that because my comp squat is much wider than my SSB stance it doesn't carry much. It's closer to my comp deadlift

This is the first time I've trained to improve the SSB for an extended period of time, though. So we will see