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  1. #1
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default Kevin's Log

    • phoenix arizona seminar date
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    Hi all, I’m Kevin. Decided to start a log for 2018 as I work toward my first competition (2018 Chicago Strengthlifting Challenge on April 29, 2018).

    Stats
    Age: 43
    Height: 6’2”
    Weight: 235#

    Odds & Ends
    I was a decathlete & volleyball player in college and continued playing volleyball competitively until recently. I have a history of major cartilage issues in both knees that have led to many (8) surgical interventions and continue to need attention. I work with Cody Miller and started my LP back in 04/2017. With programming modifications and approximately 50 pounds of weight gain we were able to keep the LP going through 10/2017.

    PRs
    Squat: 410 (2018 goal of 475)
    Deadlift: 455 (2018 goal of 500)
    Press: 165 (2018 goal of 185)
    Bench: 225 (2018 goal of 250)
    Last edited by Kevin Peters; 02-02-2018 at 07:39 AM. Reason: Updated Bench Press PR from 220 to 225

  2. #2
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/09/18 (Tuesday)

    Developmental

    Squat Against BandzZz (4@7; 4@8; 4@9x2-3)
    275x4@7
    295x4@8
    305x4x2@9
    (Bar & plate weight noted; bands are approx. +75 at top)
    Notes: Bigger chest at top and need to stay tight in the hole

    Bench Press (1@8; -20%x5x5)
    205x1@8
    180x5x5
    Notes: Positioning bar too low throughout rep

    RDLs
    225x5x2@6
    (Rows programmed but sub'd due to left elbow tendonitis)
    Notes: N/A

    General
    Missed first week of 2018 with bronchitis and this was my first session back. Lost 5 pounds during the time off and everything felt heavy as expected.
    Last edited by Kevin Peters; 01-14-2018 at 11:21 AM. Reason: OCD

  3. #3
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/11/18 (Thursday)

    Developmental

    Deadlift (1@8; -20%x5x3-4)
    430x1@8
    345x5x3
    Notes: Used straps on work sets due to a thumb tear 2 weeks ago; have been struggling with keeping my back set and have been twisting a bit which we think is due to not pushing with my right leg as much (historically favoring a bit due to knee)

    Press (1@8; -20%x5x5)
    150x1@8
    120x5x5
    Notes: NOS

    Chin Eccentrics (2x12-15)
    2x12
    Notes: Working on my elbow tendonitis

    General
    Still dragging a bit but otherwise NOS
    Last edited by Kevin Peters; 01-14-2018 at 11:22 AM.

  4. #4
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/12/18 (Friday)

    GPP & Diet Check-In

    GPP
    Upper Back Exercise: Chins (3x6-started low rep to see how elbow handles the reintroduction; no pain during)
    Ab Exercise: KTEs (6x6)
    Steady State Cardio: Airdyne (25 minutes @ 6)

    Diet Check-In
    BW: 236
    Waist: 41.5
    Target Macros: 250/375/90
    Actual Macros: 255/380/90
    Note: 7 day averages

  5. #5
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/13/18 (Saturday)

    Developmental

    Squat (1@8; -20%x5x3-4)
    385x1@6.5; 405 FAIL
    315x5x3
    Notes: All over the place today. This was caused by two things, 1-my stubbornness to get back to pre-illness numbers and working on keeping my chest "prouder" at the top (I think this led to me being more upright on various reps). All in all, one of the worst feeling squat sessions in a while. I missed my 405 single (3rd missed rep ever and my only miss on a single). Given I am still a bit off from the early year illness I left it at that and kept the work sets a bit light to try and sort things out.

    Bench Press-Close Grip (4@7; 4@8; 4@9x2-3)
    165x4@7
    170x4@7.5
    185x4@8
    195x4x3@9
    Notes: First time with close grip and I was struggling to find the right RPE (and in hindsight my reported RPEs might be a bit high); set-up felt better than typical which was quite nice given my squat session madness

    Deadlift-2s pause at mid-shin (4@7; 4@8; 4@9x2-3)
    275x4@7
    285x4@8
    295x4x3@9
    Notes: I have been struggling with keeping my low back in extension and I was intent on keeping things tight especially in a supplemental lift.

    General
    I typically allow missed reps to get in my head and impact the rest of my training session. I did a pretty good job of keeping that at bay during the session but in all honesty, it crept back in and frustrated me most of the day on Sunday. I am still not coming into my sessions "fresh" due to the prior illness and need to have a bit of patience. Also of note, I think having my GPP on Friday evening and then having my competition squat the next morning isn't the best idea with my knee issues and therefore we are going to move my GPP day to Sunday to allow for a day off.

  6. #6
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/16/18 (Tuesday)

    Developmental

    Squat Against BandzZz (4@7; 4@8; 4@9x2-3)
    285x4@7
    300x4@8
    310x4x3@9
    (Bar & plate weight noted; bands are approx. +75 at top)
    Notes: Finally feel like I am getting closer to grooving my squat, which is nice.

    Bench Press (1@8; -17%x5x5)
    215x1@8
    180x5x5
    Notes: NOS

    Pendlay Rows (8@6; 8@7; 8@8x2)
    185x8@6
    195x8@7
    205x8x2@8
    Notes: First time doing rows believe it or not, always have done chins.

    General
    Starting to feel a bit better during training, form is coming back around a bit and my energy is improving a great deal.

  7. #7
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/18/18 (Thursday)

    Developmental

    Deadlift (1@8; -20%x5x3-4)
    425x1@7
    440x1@8
    350x5x4
    Notes: Received a few perfect cues during sets today that led to the smoothest DL training I've had in a long while, everything felt great today.

    Press (1@8; -20%x5x5)
    145x1@6.5
    155x1@8
    130x5x5
    Notes: Singles felt great today, all very quick.

    Chin Eccentrics (2x12-15)
    2x15
    Notes: Working on my elbow tendonitis

    General
    Energy level continues to improve post-illness and I would say its almost back to normal. Everything felt smooth and fast today.

  8. #8
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/20/18 (Saturday)

    Developmental

    Squat (1@8; -20%x5x3-4)
    385x1@8
    315x5x4
    Notes: Another rough day squatting. My numbers are backing up just a bit and what was once easy has become a challenge. I feel this is a technique and mental/confidence issue. Tightness seems to be a leading factor. I am able to correct certain "areas" from rep to rep and set to set but putting it all together has been a challenge.

    Bench Press-Close Grip (4@7; 4@8; 4@9x2-3)
    175x4@6.5
    190x4@8
    200x4x3@9
    Notes: NOS

    Deadlift-2s pause at mid-shin (4@7; 4@8; 4@9x2-3)
    285x4@7
    295x4@8
    305x4x3@9
    Notes: Beltless; cues from Thursday's competition DL session continued to work wonders.

    General
    I was amped up and very excited to get under the bar and squat but that did not translate into a solid performance today. What can you do, just go back and do it better next time.

  9. #9
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/21/18 (Sunday)

    GPP & Diet Check-In

    GPP
    Upper Back Exercise: Chins (4x6 EMOTM)
    Ab Exercise: KTEs (7x6 EMOTM)
    Steady State Cardio: Airdyne (25 minutes @ 6)

    Diet Check-In
    BW: 238
    Waist: 41.5
    Target Macros: 250/375/90
    Actual Macros: 232/364/104
    Note: 7 day averages; Super busy week and I didn't plan as well as I should which led to much more daily fluctuation than typical during this week and overall missing targets.

  10. #10
    Join Date
    Apr 2013
    Location
    St. Louis, MO
    Posts
    28

    Default 01/23/18 (Tuesday)

    starting strength nutrition camp
    Developmental

    Squat Against BandzZz (4@7; 4@8; 4@9x2-3)
    290x4@6.5
    305x4@7.5
    315x4x3@9
    (Bar & plate weight noted; bands are approx. +75 at top)
    Notes: Really slowed down the initial descent and that helped keep tightness throughout.

    Bench Press (1@8; -15%x5x4)
    210x1@7
    220x1@8
    190x5x4
    Notes: Slight struggles with tightness of my chest as well as occasionally touching way too low.

    Pendlay Rows (8@6; 8@7; 8@8x2)
    195x8@6
    205x8@7
    215x8x2@8
    Notes: NOS

    General
    I was pleased with my training tonight, everything felt mostly under control. My left elbow did flare up a bit after the chins on Sunday and this was felt on one squat set when I got the bar too low from the get go.

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