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Kevin Shaughnessy
03-28-2011, 06:53 PM
Monday March 28th

Squat
95x10
135x5
185x5
225x5
260x5
300x5

Press
45x10
65x5
75x5
85x5
95x5
107.5x5

Took a 5 pound jump, still felt relatively easy.

SLDL
135x5
185x5
225x5
280x5
330x5

Doesn't look like I'll glide my way to 400, this was hard.

Beach Muscle Superset
Flyes 12.5# 5x12
Pull Over 12.5# 5x12
Lat. Raises 10.5# 5x12

One right after the other, really builds some fatigue, hopefully muscle too.

Kevin Shaughnessy
03-29-2011, 05:14 PM
Tuesday March 29th

Burpees
18
18
18

:54/1:00 interval. Movin' on up.

Wrist Roller
53x3x1

I wish my press increased this easily. But then maybe If I went up a pound a week it would?

Kevin Shaughnessy
03-30-2011, 02:59 PM
Wednesday March 30th

CGBP
45x10
95x5
115x5
142.5x2x5
142.5x14

Just felt like crushing last weeks number. Will be taking a 7.5# jump next week.

Neck Harness
10x4x30

Gonna get yoked.

Squat
95x10
135x5
185x5
225x5

Back Extensions
60x3x10

Felt like doing a decompressing exercise.

Beach Muscle Superset

Not as fatiguing this time.

The Evil Wheel
3x5

Going to start doing these 3x a week, MWF. I think my abs are a weakness, which is causing my back to round when the weight gets heavy.

Derek Simonds
03-31-2011, 06:10 AM
The Evil Wheel
3x5

Going to start doing these 3x a week, MWF. I think my abs are a weakness, which is causing my back to round when the weight gets heavy.

I think mine is also. Good training last couple of days.

Kevin Shaughnessy
04-06-2011, 07:54 PM
Still alive, just went without internet for a hard couple of days.

Saturday April 2nd

Squats
95x10
135x5
185x5
225x5
260x5
305x1

Only got 2 hours of sleep thursday night so I pushed fridays workout to today. Moved to a new house and forgot to bring my belt so I couldn't hit 305x3. 305x1 felt like a 1RM. Still probably constituted the right stimulus for a medium day though. I also find it odd and dissapointing that I have such a steep drop off in reps as the weight goes up. Add 20 pounds to the bar and remove a belt and a set of 12 becomes a set of 1-2.

Press
45x10
65x5
75x5
85x5
95x5
112.5x3

Pretty easy.

Power Clean
95x5
115x5
135x3
160x15x1

On the minute. Still felt pretty easy so I'll make another 5 pound jump or two.

Burpees
21
21
18

1:03/1:00 interval. Third set really fucking sucked and I was not happy about the prospect of even doing this metcon because I hate the feeling of this high intensity interval stuff, but feel good now that its over.

Beach Muscle Superset
Lat Raises 10#x5x12
Flyes 15#x5x12
Pull Overs 15#x5x12

This one brutalized me, at least the flyes and pull overs.

Neck Harness
15x3x25

Ab Wheel
2x5
8

Hurts me elbows. I got a vid of myself squatting and what I thought was back rounding isn't so I'll discontinue these.

Monday April 4th

Neck Harness
15x4x30

Squats
95x10
135x5
185x5
225x5
265x5

Only four sets since I dont really have that high up to climb. I've decided I dont like depending on a belt to lift heavy weights, so I'm switching to beltless only squatting. The belt is just artifically inflating my numbers and giving me a false sense of strength IMO. In a real world situation I'll be lifting raw, so I might as well train raw.

Press
45x10
70x5
80x5
90x5
100x5
115x5

Still felt kind of easy. One more five pound jump.

SLDL
135x5
185x5
225x5
280x5
335x5

Ditched the straps completely too, but belted up with my thin 2 incher for the last set.

Tuesday April 5th

Burpees
21
21
18

I guess I slacked off but that last set is really starting to hurt. Cry some more, right?

Neck Harness
20x4x20

Had some neck pain, I think I need to give myself more recovery, at least every other day.

Wrist Extensions
54x3x12

Lost my wrist roller in the move, switching to these. I'm getting alot less wrist pain when wracking a low clean thanks to this extensor work.

Wednesday April 6th

CGBP
45x10
95x5
115x5
135x5
150x11

1 rep lost for a 10 pound increase? I can dig it. My weight is also holding steady at around 210 since I bumped up the kcals, 3000 most days with the occasional 3500 day. Don't see the sense in exceeding that amount for the foreseeable future.

The vid: http://www.youtube.com/watch?v=eyYCujbQZgI

Squat
95x10
135x5
175x5
215x5

Back Extension
90x3x10

Going to try and start setting PR's in this movement.

1.40 mile run
14 minutes!

Sad, sad stuff. This wasn't all out, but it still had me breathing pretty hard and wanting to quit. I'm going to run like this MWF and work my way up to 30-40 minutes. Then I'll start doing things like intervals, speed training, fartleks and whatnot. Running is actually something I semi-enjoy so it should be easy to stick with, unlike burpees which always have me looking for excuses.

Kevin Shaughnessy
04-07-2011, 10:18 PM
Friday April 8th

Dumbbell Row
20x12
40x10
70x8
102x2x5
102x11 L
102x12 R

I really think these grease the groove pull ups I`ve been doing are responisble for my adding 12 pounds and still not missing a rep. I got a vid here, shows the dumbbells a little twisted but I think they`re still good reps. I`m totally stoked about rowing 140`s for a hopefully at least eight reps.

http://www.youtube.com/watch?v=eDXaWP8X9Jk

Neck Harness
20x4x25

Kevin Shaughnessy
04-09-2011, 12:38 AM
Saturday April 9th

Squat
95x10
135x5
185x5
225x5
270x3

I've been having a problem with knees out for a while now, they would constantly cave in. I read about using a band around the legs to cue it so I donned this cheap-o resistance tube tied into a circle around my legs and it definetly worked. It also definetly made the squats alot harder. Safer though.

Press
45x10
70x5
80x5
90x5
100x5
120x3

Felt pretty close to 5RM weight.

Power Cleans
95x5
115x5
135x3
165x15x1

I dont think another five pound jump would be a good idea. Probably doable, but this was fairly hard.

Jog
.03 miles

This cardio stuff doesn't seem like its for me. I could do it but I seem to lack the discipline or drive for it. I want to get good on my feet, so I think I'll try getting fast. Complete recovery between sprints sounds good to me, since its alot like weightlifting which I enjoy.

20m Sprints x 10
3.98
4.23
4.28
4.20
3.94 - Best Time
?
3.98
4.01
3.99

This was fun, and left my legs feeling like my connective tissue got a good workout. I would much rather sprint 50-100m though. I got more out of breath doing my gtg pull ups than these. I did 20 because it was the length of my driveway, need to find a track or something.

Neck Harness
20x4x30

Felt pretty strong today, reps were nice and quick. Going to go up 5 pounds next workout.

Kevin Shaughnessy
04-10-2011, 06:11 AM
Sunday April 10th

Neck Harness
25x3x25
25x1x30

Gaining strength very fast on this movement. Taking 72 hours rest though since I've been hitting it hard three days in a row now.

Kevin Shaughnessy
04-11-2011, 06:59 AM
Monday April 11th

Squat
95x10
135x5
185x5
225x5
270x5

Went too deep on the last rep and my knees caved in pretty badly and I tweaked my back somehow (video shows good extension throughout). 270x5 with my knees out was pretty fucking hard. I think it would be a good idea to lower the weight some more. I'll just have to work through the depression and suicidal ideation.

Press
45x10
70x5
80x5
90x5
100x5
120x5

Felt reasonably hard, felt like a good place to start going up in 2.5# jumps

Power Snatch
45x5
65x5
95x3
115x15x1

Fun lift, too bad I suck at it. I guess its in proportion to my crappy PC though.

60m Sled Sprints x5 @125#

Rested as long as I needed to not feel like shit throughout. 1-2:30 minutes. I'll add sprints each time I do this.

CoC #1 Static Holds
20 19 R
15 12 L

Did 2 sets and was spent. Figure this would be a good time to bring this back, now that my calories are up again. I tried the number two a couple days ago and was 4-5 mm off. Haven't lost a ton of strength considering my PR before stopping with this exercise was 25 seconds with my R hand.

Kevin Shaughnessy
04-12-2011, 08:47 AM
Tuesday April 12th

Neck Extensions
25x2x30

Need more rest. I could have completed all 4 sets but my neck was hurting a bit.

Wrist Extensions
55x3x12

Press
90x6x6

Starting Smolov Jr presses.

Kevin Shaughnessy
04-13-2011, 10:25 AM
Wednesday April 13th

Power Clean
167.5x15x1

Reps went up nicely except for 2, one didn't rack (I lost focus when I turned off the music, racked fine in the next immediate attempt), and the other smacked me really good in the neck. Felt that one for awhile.

Stiff Legged Deadlift
135x5
195x5
235x5
285x5
340x5

Power clean was a good warm up and didn't interfere at all I dont think. 405!!!!!!aarggh!!!

I'm also skipping cardio. I'll do it on an ad hoc basis, then I'll just focus on it hard and bring it up to par quickly. The real issue for me is speed and stamina, endurance is fine. Hopefully the olympic lifts and sensible eating take care of the speed issue.

Kevin Shaughnessy
04-14-2011, 05:46 AM
Thursday April 14th

Press
100x7x5

Focused on pushing with maximum speed.

Front Squat
175x5x2
195x1

So 5 doubles and a hard single, progression will be linear. I'm switching to an olympic lifting focus so naturally these were rock bottom squats.

Dumbbell Row
104x2x5
104x12 R
104x10 L

Ring Chin-Ups
9

The fruit of my 5 weeks of gtg labor. 1, maybe 1.5 reps. Eh.

Kevin Shaughnessy
04-15-2011, 08:38 AM
Friday April 15th

Power Snatch
117.5x15x1

These felt a little too difficult, some of them had to be pressed out a little and such. Not very much though. One of the reps had the bar falling backward and onto to the floor, left some dents in my concrete garage floor. But when I really committed 100% to sending the bar flying it went where it needed to go. The 14th rep felt perfect so I think it was more about focus then actual poor recovery.

Squats
95x10
135x5

Lower back was feeling worse as the reps continued, called it a day. I'm switching to the texas method for squats. Actually my whole routine will be texas method inspired. The squat will be 5x5/1x5 with 11 reps of front squats on recovery day, SLDL once a week for ramping 5x5, the olympic variants will progress linearly for as long as they can then I'll start a volume/intensity thing, probably 12x2 then a PR single on friday, alternating PC and PS weekly. Press after smolov will be 6x3 PP on volume day, 2x5 strict press on recovery day, and a pr PP 1-3RM on intensity day. I'll do this for as long as I can, tweaking as necessary, then switch to an olympic lifting specific routine, maybe the CA WOD.

Back Extensions
1x20

Done with a some hanging to decompress between reps. Helped a bit.

CoC #1 static holds
25 17 R
16 L

Wow, strong reattainment of PR levels in 1 workout. Big decline in 2nd set so I called it a day with my R hand. Couldn't get the gripper closed for a second attempt with my L hand so thats a big call it a day scenario. I'll get to 30 and then switch to the 1.5.

Derek Simonds
04-16-2011, 06:59 AM
Nice work lately. Are you Olympic Lifting with metal plates?

Kevin Shaughnessy
04-16-2011, 07:35 AM
Nice work lately. Are you Olympic Lifting with metal plates?

Yea. I might spring for some bumpers but they're pretty expensive, not so much the sale price but international shipping on 160+ pounds is probably soul crushingly bad. My main worry is eventually ruining my barbell. Is that a real concern?

Kevin Shaughnessy
04-16-2011, 07:42 AM
Saturday April 16th

Press
45x10
70x5
90x3
105x8x4

Getting a kind of impingement type pain in my left shoulder that abates as the sets continue.

Neck Harness
25x3x30

No neck pain today, still felt worried about herniating a disk in my neck as I did the exercise though. Maybe I'll just add reps for awhile.

Derek Simonds
04-16-2011, 05:19 PM
It is a completely different experience lifting with bumpers. Which I am sure you know already. There are a lot more vendors selling bumpers have you checked lately for shipping to where you are?

Kevin Shaughnessy
04-17-2011, 07:36 AM
It is a completely different experience lifting with bumpers. Which I am sure you know already. There are a lot more vendors selling bumpers have you checked lately for shipping to where you are?

Rogue Canada has free shipping on sets of bumpers so I'm probably going to go with them. I also at least know the quality will be alright. Unless you know a better deal? Rogue Canada sells 160# bumper plate set for 400$ USD shipped.

Kevin Shaughnessy
04-17-2011, 11:13 AM
Sunday April 17th

Press
110x10x3

Was too easy. All sets done on 2 min rest except the last which was done on 1 minutes rest. I guess this means I wont need to take conservative jumps. 7.5# outta do it.

For a week or two now I've had pain in my biceps at the very top of a chin up. I'm going to discontinue the gtg and go back to ladders (tuedays and saturday).

Kevin Shaughnessy
04-18-2011, 12:36 PM
Monday April 18th

Power Clean
95x5
115x5
135x3
150x1
170x15x1

They all went up, but they werent exactly pretty. More squatting under the bar/wide stancing today then the last few workouts. I'm skeptical hippo on whether I can add more weight friday after wednesdays SLDL. I might have to take a light day, or just work up to a hard single.

Squat
95x10
135x5
185x5
225x5x5

Very good form if I do say so myself. Focused on pushing my knees out hard and keeping them out and sinking each rep.

CoC #1 Static Hold
24 17.9 R
17 10 L

Bad setup on the first set with my R hand. My pinky was only a mm or 2 on the gripper. Probably would have been a PR.

Kevin Shaughnessy
04-19-2011, 12:21 PM
Tuesday April 19th

Press
97.5x6x6

Done on three minutes rest with the last set done on 1 minutes rest. This is going well so far, if things continue like this I might add another week to the program.

Pull Up Ladder
1 2 3 4 5
1 2 3 4 3 and 1/2
1 2
Total 31 1/2

Looks like while I only added 1 rep or so to my max, my ability to handle volume/density improved a bit more from greasing the groove. Previous PR of total reps was 21.

Wrist Extensions
56x3x12

----------------------------------------

So I'm now wrapping up my first real year of barbell training. It was pretty productive in some respects (squat went from 165x5 to 300x5, deadlift from 285x5 to 355x8, bench from 155x1 to 220x1) and unproductive in others (press went from 115x1 to 120x5 at the end of the year). This next year I know is going to be more productive then this one though, because I'm not going to make the same mistakes I made this past year. They include:

- Being retarded with my diet and letting myself get too fat, then wasting training time cutting weight and having my strength dip or stagnate in some lifts. Eating at maintenance and then only grudgingly adding weight this year.
- Training with high reps. They might work well for some people but I didn't find training with high reps carried over well to low reps (evidenced by 285x10 squat with a 315x1 squat a few weeks later). My gains were still good, but they could have been better. No more then 5 from now on.
- Program ADD. This past four months has seen my strength go nowhere on my main lifts, at least partly because I haven't commited to a program long enough to see gains. I'll probably stay on the texas method for this entire year, if I can.
- Letting bad form slide in the name of faster improvement. I let my knees cave since the first few months and now I have to lower the weight significantly to allow proper execution.

Kevin Shaughnessy
04-20-2011, 01:25 PM
Wednesday April 20th

Power Snatch
120x4x1

Failed on 2 attempts on a fifth rep so I called it a day. I'm just going to focus on the power clean for now.

Front Squat
45x10
95x5
115x5
145x3
180x3x3

Got my VS athletics shoes today and I like them alot. They have a tall heel but it seems to work because I was able to much more comfortably use the clean style rack. 2.5# increases from here.

Form check here: http://www.youtube.com/watch?v=KXo61cAFUuA - Any comments are appreciated!

SLDL
135x5
195x5
235x5
285x5
345x5

Wore my new shoes thinking I would add some ROM to the lift. But for some reason, I had a much easier time lifting the weight then last wed. Cool. I dont think it was more quad being involved either, since the vid I took shows no more knee bend then last time (at least, maybe even less knee bend. The 2 videos are at different angles so its hard to tell).

Press
107.5x7x5

Was craving some pressing, figured it wouldn't hurt. Last set was done with 1:30 seconds rest, as is now customary.

Neck Harness
25x1x35
25x1x50
25x1x85

Something happened on the second set around 30 reps, and the reps just suddenlt felt incredibly easy and I was banging them out really quick. Maybe the harness wiggled into a sweet spot. Anyway this carried over to the last set where I set a huge rep record (previous PR was 30 reps a couple days ago.) I am going to feel this in the morning. Also, I did some light stretching beforehand and it I think it helped not feel any neck pain.

Kevin Shaughnessy
04-21-2011, 02:12 PM
Thursday April 21st

Neck Harness
35x1x20
35x1x30

Now for three days rest before I go for max reps with 35#.

Kevin Shaughnessy
04-22-2011, 02:08 PM
Friday April 22nd

Hang Power Clean
95x5
115x5
135x3
150x1
160x1
165x1

I prefer cleans from the hang, less thought on technique and more on just exploding.

Squat
95x10
135x5
185x5
225x3
250x5

Knees out is really killing my strength. Fawk.

Press
112.5x8x4

It occured to me that I never shrug up at lockout, which may be why my shoulder is hurting.

Dumbbell Row
20x20
40x10
70x8
106x2x5
106x11 R
106x10 L

Some post. delt pain in my left shoulder. Still happy to be remaining in the double digit rep counts.

------------------------------------------------------

Got it all planned out, brahs. Texas Method non-stop, never missing a single workout, great form, smart jumps, resets when necessary to peak for next january 29-30th at the next Battle Of Montreal powerlifting meet. I'll hit up a smolov cycle for the bench and hopefully the fact that I'm not going to bench much if ever this year doesn't lower my total too badly. I'd like to hit a 500 deadlift, 400-440 squat, and 250ish bench for a 1150-1190 total at whateverthefuck bodyweight, definitely not in the 242s though, preferably I'd like to weigh no more then 220-225 by then.

Kevin Shaughnessy
04-23-2011, 02:02 PM
Saturday April 23rd

Press
117.5x10x3

This was not very easy, not at all like 110x10x3 last week. 5 pound jump next week.

--------------------------

Weigh 211 this morning. Have some soothing music brahs: http://www.youtube.com/watch?v=u_tORtmKIjE

Kevin Shaughnessy
04-25-2011, 03:55 PM
Monday April 25th

Hang Power Clean
95x5
115x5
135x3
145x8x2

Seventh set sucked, eighth was much improved.

Squat
95x10
135x5
185x5
230x5x5

Went up much easier today. I think/hope that I'll get some kind of neurological newbie gains with my knees out which will bring me up to my previous numbers quickly. Ditched the resistance tube for the last set and I don't think I need it anymore. Vid of set 1 : http://www.youtube.com/watch?v=b6xEg7cqwLo form could use improvement.

Press
45x10
65x5
85x5
102.5x6x6

Went up pretty easy but I was feeling a little drained after the squats so didn't test to see if I could get the last set with a minutes rest. Probably could have.

---------------------------------------------------------

Note to self: next squat workout, lift toes and push floor apart with feet.

Derek Simonds
04-26-2011, 06:02 AM
It occured to me that I never shrug up at lockout, which may be why my shoulder is hurting.

If I understand what you wrote you don't want to shrug up at the lockout on the press. That is how I hurt my shoulder pretty badly. If I understand it correctly you want to have your shoulders "packed" and your scapulas tucked in your back pocket. Those are both coaching cues that I was given by an RKC. Don't know if that helps.

Kevin Shaughnessy
04-26-2011, 11:27 AM
If I understand what you wrote you don't want to shrug up at the lockout on the press. That is how I hurt my shoulder pretty badly. If I understand it correctly you want to have your shoulders "packed" and your scapulas tucked in your back pocket. Those are both coaching cues that I was given by an RKC. Don't know if that helps.

Thats interesting. Mark Rippetoe is the one who teaches the shrug up at lockout, and in gymnastics I believe shrugging is the the proper way to perform a handstand. I'll do some research, thanks.

Kevin Shaughnessy
04-26-2011, 03:45 PM
Tuesday April 26th

Wrist Extension
57x3x12

GTG Chin ups
7 sets of 6

I've started gtg chins again after a two week hiatus, which has allowed my biceps to heal up pretty well. I'll stick with it until 1 week into sets of 8 and then test my new max.

Kevin Shaughnessy
04-27-2011, 03:22 PM
Wednesday April 27th

Press
112.5x7x5

Fairly difficult, could have been worse though. Very minimal pain, seems to be clearing up on its own.

Front Squat
45x10
95x5
115x5
135x3
155x2
182.5x3x3

Much better form today thanks to two changes. The first and most helpful was going barefoot instead of wearing VS athletics. The heel is just too damned tall on those shoes. The second was not trying to hit rock-rock bottom. It appears as if to do that I had been relaxing to hit that extra mm of depth and it was part of the cause of pitching me forward.

RDL
135x5
195x5
245x5
295x5
350x5

This was pretty hard today.

Derek Simonds
04-28-2011, 08:22 AM
Thats interesting. Mark Rippetoe is the one who teaches the shrug up at lockout, and in gymnastics I believe shrugging is the the proper way to perform a handstand. I'll do some research, thanks.

I will also look. I am pretty sure that Greg has written an article about that in PM also.

Kevin Shaughnessy
04-29-2011, 02:56 PM
Friday April 29th

Hang Power Clean
95x5
115x5
135x3
162.5x4

Made six attempts in a row to rack the barbell, 4 were successful. I think one failed because I didn't get my elbow up in time.

Squat
95x10
135x5
185x5
225x3
255x5

Fuak this was hard. No belt + knees out = no strength. You can watch me struggle and barely hit depth here: http://www.youtube.com/watch?v=bWNMy-gHrkE

Press
45x10
65x5
85x5
105x3
117.5x8x4

Dumbbell Row
108x2x5
108x12 R
108x9 L

So I gained a rep with my right arm and lost one with my left. Funny.

Kevin Shaughnessy
04-30-2011, 04:08 PM
Saturday April 30th

Press
122.5x10x3

Was pretty tough but I probably could have continued with a few extra sets if not for wrist pain. Elbows are feeling it too. I'm going to take until thursday off before testing my new max. Hoping for 135x5 or more.

Neck Harness
15x1x39
15x1x19
15x1x21

I've eliminated all momentum from the exercise (which I now realize was out of hand).

I've also begun doing band assisted dips. A regular dip for me, on top of only having a 2 inch range of motion, gives me alot of sternum pain. So I'm starting with the heaviest band I have and doing a set of 10 with a 5 second concentric, and then going to the next band for a few reps, eventually performing them without pain. I've been dipping the past three days in a row and I today performed the set of 10 pain free, except for when stretching afterwards. I'm just going to keep pushing a little harder each day until I can do them unassisted.

Aaaaand, I closed the number 2 having not touched a gripper in two weeks, and then only for a brief couple of workouts after a long layoff. It could have been the gripper workouts, it could very well be the grease the groove pull ups, but whatever it is its good to know the strength is easy to keep.

Kevin Shaughnessy
05-01-2011, 08:43 PM
Sunday May 1st

Neck Harness
15x1x41
15x1x17

I dont think this is an improvement. I probably should give myself more rest.

Kevin Shaughnessy
05-02-2011, 04:29 PM
Monday May 2nd

Hang Power Clean
45x5
95x5
115x5
135x3
150x8x2

I foresee another 5 pound jump in my future.

Squats
95x10
135x5
185x5
235x5x5

In the past 4 weeks or so, my weight has been fluctuating between 208 and 211 but I've somehow managed to lose half an inch around my waist. I weighed 210 today. Its still pretty much a piss in the ocean at this point though. Woohoo, down to only 41.5 inches of flab. I've been eating 3000 cals on off days and 3500 on training days.

Kevin Shaughnessy
05-03-2011, 10:47 PM
Wednesday May 4th

Wrist Extensions
58x3x12

Came very close to completely forgetting to do these. Wasn't able to complete the final rep of set 3, I think I'll lower the reps down to 8 and continue on.

Kevin Shaughnessy
05-04-2011, 04:09 PM
Wednesday May 4th

Front Squat
45x10
95x5
115x5
135x3
155x2
185x3x3

Kind of irritated my distal quad tendons.

RDL
135x5
195x5
235x5
295x5
355x5

The first rep felt heavy as fuck and I seriously doubted I would complete the whole set at first, but things actually felt easier as the set continued and I got all the reps.

Kevin Shaughnessy
05-05-2011, 03:10 PM
Thursday May 5th

Press
45x10
65x5
85x5
115x2
135x0

What. The. Fuck. Not only did I not set any kind of PR, 115x2 felt like a 2RM. I have no idea why I lost so much strength after completing smolov jr. -edit- it was probably the 5 days off, too long.

Dumbbell Row
110x2x5
110x11 R
110x9 L

At least I didn't bomb here. http://www.youtube.com/watch?v=H4p0C94QhSY

Push Press
45x10
65x5
85x5
115x5
135x5

115x5x5 is where I'll start on monday.

Bench Press
45x10
95x10
115x5
135x5
185x1

This sums up how I feel pretty well after this shitty 1RM performance: http://www.youtube.com/watch?v=s8j8P5B4Uf8&feature=related.

Kevin Shaughnessy
05-06-2011, 04:00 PM
Friday May 6th

Hang Power Clean
45x5
95x5
115x5
135x3
155x2
170x4

Wow, was not expecting four reps, but here I am. I think this necessitates a ten pound jump on volume day.

Low Bar Squat
95x10
135x5
185x5
225x3
260x5

Mother of god, this was awesome. Not only did I have no shoulder or elbow pain thanks to a wider grip, but the weight went up like a fucking hot knife through butter. *The next day* The weight goes up alot easier but my back angle sucks. I'll reserve low bar for before meet time.

Bench Press - 2s pause
45x10
95x5
115x5
135x2x5
135x10

Going to get my strength back, and then some.

Low Bar Squat - Belted
95x10
135x5
185x5
225x3
275x2
315x5

These were about an inch high except for one.

Kevin Shaughnessy
05-08-2011, 06:17 PM
Sunday May 8th

CoC #2
3

Noice. Grease the groove pull ups do a body good. I'm also getting much less pain in my sternum when dipping, ready to start serious training.

Kevin Shaughnessy
05-10-2011, 12:15 AM
Tuesday May 10th

Everything has gotten moved ahead a day.

Hang Power Clean
95x5
115x5
135x3
157.5x8x2

Did not feel very explosive today and on one occasion the bar didn't rack (still did 2 full reps in that set though). Writing it off as crappy sleep lately.

Squats
95x5
135x5
185x5
205x3
240x5x5

These went well.

Seated Barbell Press
45x10
65x5
85x5
105x2x5
105x10

Didn't feel like hauling the barbell and weights to my garage for overhead clearance so I just sat down. I would like to think getting 10 reps means I got something out of smolov jr but its probably just due to the fact that I was seated.

Kevin Shaughnessy
05-12-2011, 08:02 AM
Thursday May 12th

Bench Press - Paused
45x10
95x5
115x5
140x12

Noice. 10 pound jump next bench workout.

Front Squat
45x10
95x5
115x5
135x3
160x2
187.5x3x3

Very easy today.

RDL
135x5
195x5
240x5
305x3
360x5

I'm going to start only doing three reps on the fourth set to save energy for the last. It seemed to work as this was eminently manageable today. But I way over-exaggerated lockout and hyperextended and now my back feels a bit funny. Remind me not to do that again.

Something is happening to mah body. I'm down to 208# everyday now except I've had a bigger appetite and have been eating more. I'm taking it as a good sign.

Kevin Shaughnessy
05-13-2011, 10:54 AM
Friday May 13th

Dumbbell Row
20x20
40x10
80x7
112x2x5
112x11 R
112x9 L

If I'm real, it helped that the dumbbell tilted upwards a bit on my right hand set. A little too much momentum on rep 9 of left hand set as well. My left hand was also opening up some because of yesterdays deadlifts. Its probably best to do these on saturday instead.

Kevin Shaughnessy
05-14-2011, 05:07 AM
Saturday May 14th

Hang Power Clean
95x5
115x5
135x3
155x2
175x3

Eliminated the hitching prior to pulling that I had been doing the past couple workouts. Had to jump wider as a result and the weight felt heavy enough that I was surprised when it racked. I'll go up by 2.5# from here.

Squat
95x5
135x5
185x5
225x3
265x5

Was easier then 255x5 and I got deeper.

Seated Press
45x10
65x5
85x3
95x2
107.5x2x5
107.5x9

Bummed I already lost a rep.

Derek Simonds
05-14-2011, 03:34 PM
But I way over-exaggerated lockout and hyperextended and now my back feels a bit funny. Remind me not to do that again.

Something is happening to mah body. I'm down to 208# everyday now except I've had a bigger appetite and have been eating more. I'm taking it as a good sign.

Don't do that again! Been there and done that, it sucks. That is awesome on the changes to your body. Nice work.

Kevin Shaughnessy
05-15-2011, 05:57 AM
Thanks Derek.

Sunday May 15th

Pull Up Ladder
1 2 3 4 5
1 2 3 4 4
1 2 3
Total: 35

3 1/2 rep improvement from 2 weeks worth of GTG. Could be worse. I'll take 4 weeks off this time to give my biceps more chance to recover before starting another round of GTG.

Kevin Shaughnessy
05-17-2011, 08:36 AM
Tuesday May 17th

Hang Power Clean
95x5
115x5
135x3
160x8x2

Squats
95x10
135x5
185x5
205x3
245x5x5

Pretty easy, relatively speaking. This is where I started intensity day and it was much harder then. Once I get to 255x5x5 I'll keep the weight the same and push intensity day for awhile to increase the spread.

Bench Press - Paused
45x10
95x5
115x5
150x2x5
150x9

Got a little greedy and made a ten pound jump. Was hoping for 10 reps.

BW was down to 207 this morning. I did weigh myself between squat sets and after hydrating and eating and putting on clothes I was up to 215 though.

Kevin Shaughnessy
05-18-2011, 10:19 AM
Wednesday May 18th

Weighted Chin Up
5#x5x5

I'm going to go with 3x5 twice a week on an LP for awhile, 1.25# a session.

Kevin Shaughnessy
05-19-2011, 11:37 AM
Thursday May 19th

Seated Barbell Press
45x10
65x5
75x3
95x2
110x2x5
110x9

Noice.

Front Squat
45x10
95x5
115x5
135x3
165x2
192.5x3x3

Still felt easy, going to make another 5 pound jump. Heres the vid: http://www.youtube.com/watch?v=QQLDKiM7TJ8

RDL
135x5
205x5
255x5
305x3
365x5

DOH the 305x3 easy. Man, its the same story every week. The first rep feels like a huge grind and I think that this set might not happen, but by rep 3 things are feeling easier and I know I have it. Wierd.

Stone Lifting

I moved to a new house on april 1st (last month). In the backyard is a rock garden complete with some sizeable rocks. I tried my hand at them today and found that 2 were within my ability to lift, while the biggest 2 only came a few inches of the ground. My guess is that it weighs, considering the smallest was a surprising 150#, at least two hundred thirty pounds. Today I lapped and stood up with the second biggest I could do twice (probably around 200 pounds), walked around with the smallest (150# scale weigt), tried and failed to shoulder it (technique issue). Tried and failed with the condora stone multiple times, failed with the second smallest I'm dubbing "Condora Junior", and generally made a mess of my yard. Every joint in my body felt pretty good after the stones, except my wrist which felt a little damaged. Could this be common?

Kevin Shaughnessy
05-21-2011, 10:15 AM
Saturday May 21st

Bench Press - Paused 2s
45x10
95x5
115x5
135x3
150x2x5
150x9

Fuck! Fuck! Fuuuucck, the demon code prevents me, from declining a rock off challenge... Thought I would repeat last weeks weight and hit 10 reps, no such luck. A bummer because I probably could have hit 152.5x9. No PR for me today :( .

http://bloggportalen.aftonbladet.se/blogportalimages/blogimages/originals/21041.png

Dumbbell Row
20x20
40x10
60x8
80x5
114x2x5
114x9 L
114x11 R

Biceps (after last workouts stone lifting and todays yard work) felt sore to the point where theres mild pain just sitting here typing. The pain is in the middle of the biceps though so I dont think its tendon issues. Also felt like I strained my right knees connective tissue doing my right arm. Hopefully I dont pop a tendon doing HPC later...

Hang Power Clean
45x10
95x5
115x5
135x3
155x2
180x4

Ya know what, I think I'm going to do speed deadlifts in place of these. I can't help but wide stance catch these and frankly I dont think doing HPC on a volume/intensity setup is necessary.

Squats
95x10
135x5
185x5
225x3
270x5

Good form PR. Tough set. Heres the vid: http://www.youtube.com/watch?v=TAChKwbq-tQ

Deadlift
135x5
185x5
225x5
295x3
370x5

I'm going to start deadlifting again, with speed deadlift on monday instead of power cleans. This set was reasonably easy, didn't feel all that close to a 5RM so I think its a good starting point. The "problem" with the set was that my back wasn't in all that great extension. It felt strong and stable, but the vid shows rounding. The cause was I was attempting to get the most out of the belt, so intead of squeezing my chest up (and lengthening my torso), I pushed out my gut and squeezed. 10 pound jump next week, probably jump 10 pounds up to 400x5, oh yeah.

I think the issue I had with my lower back when I was deadlifting on 5/3/1, was I was pulling 10-8 rep max deadlifts every week. Thats a ton of structural stress.

Kevin Shaughnessy
05-22-2011, 02:18 PM
Sunday May 22nd

Got the second largest stone I could lift onto a scale after a successfull attempt (probably a stupid move cause it was hard) and it weighs 245#. Noice. No doubt does not mean I could lift a 245# atlas stone as my stone has flat hand holds, but then so does my target for next summer, the fianna stone (~300 pounds). Bodes well as fuck son.

Derek Simonds
05-23-2011, 06:05 AM
Pretty darn cool that you have those stones to mess with. Good luck with your goal stone.

Kevin Shaughnessy
05-24-2011, 02:58 PM
Tuesday May 24th

Hang Power Clean
165x8x2

Decided to keep these in.

Squats
250x5x5

Might have been 6 sets.

Seated Barbell Press
112.5x2x5
112.5x8

Was spent by the time these were up, I should really do these before volume squatting.

Condora Junior
1

Awkward stone, had to squat deep to get a good grip on it but it went up pretty easy after.

Condora Stone
1

This is a really odd shaped stone, I had to experiment but eventually found a good grip, which was half the battle. I would really like to know how much this one weighs. I felt lower back strain and now it feels kind of shitty, I should probably ease into round back lifting.

Kevin Shaughnessy
05-25-2011, 11:44 AM
Wednesday May 25th

Weighted Chin Up
Bicep Curl - 45x1x10 *should probably do more*
7.5#x5
6.25#x5
5#x5

I'm going to progress by hitting a PR set of 3-5 reps on the first set, then back off for whatever I can do.

Plank
BWx1:00
25x:30
35x3x:30

So it looks like while doing the big lifts has gotten my back extensions alot stronger, my planks have not improved and have in fact gotten worse since last year when I was doing something like 85#x:30 submaximally. I'll be doing these every wednesday or "assistance day".

Back Extensions
60x20
80x14

Hamstrings felt like they were being ripped off, don't think I'll be doing this exercise.

Round Back SLDL
95x10
95x4

Felt strain so I stopped there. I'm going to wait until my deadlift is at 500 before messing with round backed training.

Kevin Shaughnessy
05-26-2011, 11:35 AM
Thursday May 26th

Bench Press - Paused
45x10
95x5
115x5
135x3
152.5x2x5
152.5x7

This was a bit of an experiment to see how I would fare training while having not eaten anything yet all day. I guess the answer is "not well". This kind of sucks because I was close gripping more then this before taking a layoff, and the strength isn't coming back easy.

Front Squat
45x10
95x5
115x5
135x3
170x2
200x3x3

This was fairly tough. 2.5# jumps from here. Vid: http://www.youtube.com/watch?v=K9nt96Cw5M4 You can see I get pretty bent over. I wonder if its just anthropometry.

Kevin Shaughnessy
05-28-2011, 12:59 PM
Saturday May 28th

Dumbbell Row
20x20
40x10
60x8
80x5
116x2x5
116x11 L
116x10 R

Had to use a hook grip, which felt very solid and made the sets easier. Added 2 reps to my l hand row, lost 1 with my r hand. My body is a whimsical thing, apparently.

Squats
45x10
95x10
135x5
185x5
225x3
275x5

Knees caved in on the last rep a decent amount, but I guess thats acceptable on intensity day, for now. I weighed my barbell and it actually weighs 41 pounds, so all my numbers here are actually 4 pounds less. I'm not going to start writing the actual amount though, lest I add the wrong amount of weight to the bar. All will be rectified when my texas power bar arrives. Regarding the knee caving, I guess this shows that dropping the weight and working back up with good form does not correct it.

Press
45x10
65x5
85x5
95x3
115x2x5
115x7

Damned if I know why I suck so bad at pressing. Felt like I was going through the motions during this exercise, its just so unresponsive I almost dont care about it anymore. Good pump after though.

Deadlift
135x5
185x5
225x5
275x3
325x2
380x5

DOH 325x2 easily. These went up slow but felt easy, mentally. I think a heavy deadlift is just going to do that for me, considering my VJ is like, 17 inches. So this was actually 375#. I'd like to take 10# jumps to 405/410.

Wide Stanced Box Squat
45x10
95x10
135x10

I expected to be weak on this movement, but wow. I'm going to do a set of these every friday. Very wide stance to work on adductor strength so my knees stop caving in.

Kevin Shaughnessy
05-30-2011, 06:23 PM
Monday May 30th

Bench Press - Paused
130x6x6

Starting smolov jr. Its worked once I dont see why it wont work again considering I'm basically at the same place, using a 1RM of 185. After this I'll start the texas method with a bench focus like last year.

Kevin Shaughnessy
05-31-2011, 12:15 PM
Tuesday May 31st

Hang Power Clean
167.5x8x2

Felt easy, starting to get the hang of squatting down instead of jumping wide as well.

Squats
95x10
135x5
185x5
205x3
255x5x5
Wide Stance Box Squat - 145x10

This was intense. Had to rest 7 minutes between the last 3 sets instead of the usual 5. Add the wide stance back off set and my legs feel very worked.

CoC #1 No-Set Closes
18 R
11 L

No Chalk, sweaty hands. Tied all time PR with my right hand and added several reps with my left. Noice. Again, its good to know this crushing strength will be right there when I want to seriously pick up a gripper again. Actually, thats what I might do...

Kevin Shaughnessy
06-01-2011, 11:14 AM
Wednesday June 1st

Bench Press - Paused
138x7x5

2 min rest, easy

Weighted Chins
10x5
7.5x3
25x1

I like this rep scheme. All sets were easy-ish, but my elbows were hollering. Just a bad week for them I think.

Kevin Shaughnessy
06-02-2011, 11:47 AM
Thursday June 2nd

Front Squats
45x4x10
95x5
115x5
135x3
170x2
202.5x3x3
Wide Stance Box Squat 155x10

I hurt my lower back on volume day so I had to do several sets with the bar to work out the pain I got right at the deepest part of the squat. Worksets went fine. I think I could have made a 5 pound jump, which I'll do next thursday. Wide stance squats are going fine, 155 today felt as easy as 135 last saturday. Wouldn't it be funny if I just keep adding ten pounds and surpass my best close stance squat?

I'm not doing planks because they hurt. I'm going to brainstorm and find something I can do that won't suck.

Kevin Shaughnessy
06-03-2011, 12:44 PM
Friday June 3rd

Bench Press - Paused
150x8x4

2 min rest between sets.

Kevin Shaughnessy
06-04-2011, 05:40 PM
Saturday June 4th

Dumbbell Row
20x20
40x10
60x8
80x5
90x3
118x2x5
118x10 R L

28 pounds and I`m still in the double digits.

Squat
95x10
135x5
185x5
225x3
280x5

http://www.youtube.com/watch?v=byMEkrsX90U. Wore my resistance tube and I believe I`ll continue to on intensity day. Knees still came in a bit, but not as much as last time.

Bench Press - Paused
157.5x10x3

No warm up because I`m a lazy bastard and I figured the rows got my elbows warm enough. 2 min rest between sets.

Deadlift
135x5
185x5
225x5
275x5
330x3
390x5

So really 385. And tough. I dont think I`ll be jumping 20 more pounds in 2 weeks so I`ll start the 5 pound jumps. This sucks because I`ve been telling people I can do 405x5 and now I guess I`m just a liar. Hopefully not. This also tells me that the time I spent doing good mornings and RDLs wasn`t quite as fruitfull as I had thought. Considering I did 355x8 before stopping, and assuming that a 10 pound jump meant a loss of one rep, I might have only added 5-10 pounds in 5 months. Thats not so good. http://www.youtube.com/watch?v=ZhCFPjJw2zE - watch how slow those reps are.

Wide Stance Box Squat
165x10 (11?)

I guess I`m pretty spent because 165 felt damn heavy once I unracked it.

Kevin Shaughnessy
06-07-2011, 11:53 AM
Monday June 6th

Bench Press - Paused
Warm Ups
137x6x6

3 min rest between sets. 7 pound jump.

Kevin Shaughnessy
06-07-2011, 01:39 PM
Tuesday June 7th

Hang Power Clean
95x5
115x5
135x3
155x2
172.5x8x2

Easy. I've found its easier for me to maintain good form if I just keep my feet on the ground, extend the ankles hard and squat straight down, rather than actually jump.

Squat
45x10
95x10
135x5
185x5
205x3
255x2x5

Its been one week since I aggravated my lower back volume squatting. I still had some pain but I thought I would be okay, and I was for one set. The second set however reaggravated the injury pretty decently and I decided that it was too serious to continue, although its not like I haven't had this kind of pain a 20 times before in the past year though, so its not serious serious. I got both sets on video and I'm analyzing them for what went wrong. This most obvious error was going too deep. This seems to place much, much greater stress on the spine then a slightly below parallel squat. Another issue is the deadlift. This injury would have healed if not for saturdays deadlifting, I'm sure of it, and frankly my lower back felt like shit that night after DLing. And is it any coincidence that since I've begun deadlifting again, my back has been hurting the majority of the time? I dont think so. I think I'll either pull sumo, or apply more of a conjugate approach deadlifting rarely, or both. I won't be doing conventional deadlifts again anytime soon anyways. Maybe its best to save it for meet

Injury vid - http://www.youtube.com/watch?v=_nG3mUgFyi0

Wide Stance Box Squat
175x10

No harder then 135x10 was. Ya know, I think I would be really happy if these overshot my close stance squatting. The mechanics of it just seem friendlier to the body, what with the upright torso and minimal knee travel. The only problem would be hip strain, but I could just wear briefs. -edit- Problem: I'm squatting to a 15" box and that has me above parallel by a couple inches. Fawk. Time to buy some plywood.

Wide Stance Squat
175x10

Down to a 13 inch box. Maybe half an inch above parallel, but this shit is hard on the adductors so I'm not to upset. I think I'll just continue squatting to the 15 inch box. Easier on the addies and this is just an assistance exercise for now.

Eduardo Chile
06-07-2011, 01:41 PM
You're right about your squats with your knees caving it. You may find it easier to keep your knees out if you go a little bit wider a couple of inches. But your squats look pretty good.

On your deadlifts, it seems you might be able to get your hips a little lower on some of the reps, especially the last one. This may help with your lockout speed.

Kevin Shaughnessy
06-08-2011, 11:44 AM
You're right about your squats with your knees caving it. You may find it easier to keep your knees out if you go a little bit wider a couple of inches. But your squats look pretty good.

On your deadlifts, it seems you might be able to get your hips a little lower on some of the reps, especially the last one. This may help with your lockout speed.

Thanks for the feedback. I have tried going wider while squatting but I find that the wider I go, the weaker I am.

Wednesday June 8th

Bench Press - Paused
145x7x5

Pretty easy.

Weight Chin Ups
12.5x5
10x3
30x1

Went up without a death struggle, and elbows feel less painfull this time around. They still hurt, but not as much.

CoC #1 L, #1.5 R Static Holds
17 15 9
13 9

Eduardo Chile
06-08-2011, 01:56 PM
I think you will find that to be the case with any change you make since strength is very specific to ypur motor pattern. You can't look at it like that. You have to see it as long term progress and going a bit wider may get you there faster 3 months from now. Just my two cents.

Kevin Shaughnessy
06-09-2011, 11:22 AM
I think you will find that to be the case with any change you make since strength is very specific to ypur motor pattern. You can't look at it like that. You have to see it as long term progress and going a bit wider may get you there faster 3 months from now. Just my two cents.

Noted. I would probably have gone this route if my squat numbers weren't so low. I could handle a temporary drop if I was approaching 400.

Thursday June 9th

Front Squat
45x10
95x5
115x5
135x3
175x2
205x3x3
Wide Stance Box Squat 185x10

Something magical has been happening the last two squat workouts. My knees have been staying out without my having to really try, or even think about it. I think the wide stance squats are doing their work. Wide stance squats were hard today though, I dont know if it was the extra volume on tuesday or just that I'm hitting a wall with 10 pound jumps, but I'll try one more 10 pound jump.

Kevin Shaughnessy
06-10-2011, 11:42 AM
Friday June 10th

Bench Press - Paused
157x8x4

3 min rest, not really all that easy.

CoC #1.5, #2
#2 3x2 R
#1.5 1x4 1x1 L

Kevin Shaughnessy
06-11-2011, 01:21 PM
Saturday June 11th

Dumbbell Row
20x20
40x12
60x8
80x6
95x3
120x12 R
120x11 L

Weight felt real light today, very happy with this PR. Attempted 12 reps with my L hand but the 11th didn't really touch so I'm not counting it. Vid: http://www.youtube.com/watch?v=jQSIByzuhlI

Squats
45x10
95x10
135x5
185x5
225x3
255x2
290x5

Those wide stance squats are really working, I felt so much stronger in regards to keeping my knees out. 255 went up so easy that I figured a 10 pound jump would be doable. 2 more weeks and I'm into PR zone. I have a good feeling about the next couple of months. I'm also sold on the idea of taking a deload on volume day every 4 weeks, as I'm fairly certain thats whats responsible for this bigger jump. Used the box today (lowered down to touch below parallel box). The internet form warriors of the world will continue to hate I'm sure, but if it keeps me injury free I'm happy.

Wide Stance Box Squat
195x10

More 10 pound jumps should be doable.

Bench Press - Paused
45x10
95x5
115x5
135x5
165x10x3

3 min rest for the first 5 sets, then down to 2 min for the rest.

Power Clean
200x1

Noice. I thought that since I wasn't deadlifting I might as well try for a max power clean. Tried to get 210 (BW) twice but it wouldn't rack. http://www.youtube.com/watch?v=Md9FsTvtAxY

Kevin Shaughnessy
06-12-2011, 04:54 PM
Sunday June 12th

CoC #1.5, #2
#2 R - 2x4
#1.5 L - 1x5 1x3

Oh yeah baby. The quest for the number 3 begins anew, and to a great start. Made an attempt at the number 2.5 after these sets and got it to parallel. Noice. I feel... excited. Hands hurt now though, but its the kind of pain that will go away in an hour.

Kevin Shaughnessy
06-13-2011, 12:02 PM
Monday June 13th

Bench Press - Paused
45x10
95x5
115x5
135x5
153x6x6

3-5 min rest, feel pretty worked. This was my 7 rep max a couple weeks ago.

Kevin Shaughnessy
06-14-2011, 12:26 PM
Tuesday June 14th

Hang Power Clean
95x5
115x5
135x3
155x2
175x8x2

Kind of a bad HPC session, bar kept racking low, wrists feel hurt, and on the last set my stance was staggered and my ankle had rolled a bit.

Squats
95x10
135x5
185x5
210x3
260x5x5

Could have been harder, just 5 minutes rest through all the sets. I realized though, on the fourth set, that I've developed a rather bad habit. I tuck my tailbone under on the ascent, I think because it lets me squeeze my glutes more effectively. Anyways, gotta stop that. On another more positive note, I took a video of my knees out and it looks pretty good. If your looking for proof that wide stance squats can solve the knees out problem, here it is:

http://www.youtube.com/watch?v=BmBOkbgbgKA

Wide Stance Box Squat
205x10

That was definitely the last ten pound jump.

CoC #2
5

PR'd my right hand, left couldn't even close a 1.5 halfway and it hurt to try. Attempted the 2.5 an hour later, got it beyond parallel, about half an inch away from a close. http://www.youtube.com/watch?v=qgVL1IYWDO4

Derek Simonds
06-15-2011, 09:58 AM
Out of all the grip related things I do grippers bother my hands the most. Good luck on your quest for the CoC 3.

Kevin Shaughnessy
06-15-2011, 12:19 PM
Out of all the grip related things I do grippers bother my hands the most. Good luck on your quest for the CoC 3.

Same here. I used to not even be able to work with grippers because they gave me tendonitis in my hands.

Wednesday June 15th

Bench Press - Paused
160x7x5

I realized I accidentally took a 15 pound jump last workout instead of 8. This workout was 10 pounds over last 7x5 day, a jump I'll continue with for the next two sessions.

Weighted Chin-Up
15x5

Busted a nut getting that last rep, and that was all I felt like giving afterwards. I'm going to do a ladder the next couple of workouts to change things up.

Kevin Shaughnessy
06-16-2011, 12:40 PM
Thursday June 16th

Front Squat
45x10
95x5
115x5
135x3
175x2
207.5x3x3

Was sore and lazy going into this workout. Volume squats, man..

Wide Stance Box Squat
210x5

If I'm real, I could have eeked out a set of 10 hard ass reps, but I was lazy so I just decided to switch to progressing 5's from here.

CoC#2 R
7
3

Thats a tasty fugging PR. I'm going to try the #2.5 in 48 hours. Heres the vid:

http://www.youtube.com/watch?v=SRVbg3Ga6Lw

You can see I messed up getting the last rep on camera, but if you freeze frame it looks like I got it closed.

http://img.photobucket.com/albums/v315/Hugmo138/cestlabut.png
look at dem skinny wrists

CoC #1.5 L
7
0

Kevin Shaughnessy
06-17-2011, 01:22 PM
Friday June 17th

Bench Press - Paused
45x10
95x5
115x5
135x5
167x8x4

4 minutes rest, and 3 on the last set. Looking forward to setting a nice PR next wednesday.

CoC #2.5
.7

I couldn't help myself and tried the 2.5. Didn't get any further than the last time I tried, and I could barely get it halfway without a good set. It occured to me that I'm probably not going to just pull a 2.5 close out of my ass and that I'll actually have to work for it, so I'm just going to focus on the #2 until I can manhandle it like I can the #1 cause thats what I think it'll take. I'm going to, starting sunday, do static holds sunday/tuesday and then go for a rep PR thursday like I did at the beginning of the year. Also, fuck credit card sets.

I'm adding a new goal to the meet I'll be doing Jan. 2012: 400+ squat, 500+ deadlift, 225-250 bench, all in the 198's. I haven't been able to weigh myself since I broke my scale (lol, not by stepping on it), but I just took some measurements, and around-the-gut is 42 1/2 inches, which is 1/2 an inch more than the last time I measured, but my arms have lost another quarter inch, down to 14 1/2 (quite the stud, no?). My arms were shrinking during my last cut, and I think they look leaner. I think I just haven't been taking the gut measurements at the same place, and that I'm actually continuing to get leaner. Otherwise something is going seriously wrong with my training and diet.

Kevin Shaughnessy
06-18-2011, 04:10 PM
Saturday June 18th

Dumbbell Row
20x20
40x10
60x8
80x6
95x3
122x9 R
0x0x0 L

My shoulders hurt, and I feel drained and depleted going into the workout, little motivation or intensity.

Squat
95x10
135x5
185x5
225x3
255x2
295x5

Hard as fawk. Knees came in quite a bit on the last rep or two, looks like I spoke to soon with regards to fixing my knees out problem. Video here shows a wierd form error I hope I've never done before, basically coming onto my toes near the top. I have no idea why I did that. Its probably the reason why my left distal IT band area felt a little sore after. http://www.youtube.com/watch?v=WxiSiLT4044 -EDIT- Knee hurts, not when simply standing but if I relax sideways. Gets better if I foam roll my IT band so I think thats the issue. Hopefully its not ligamentous.

Pendlay Row
135x5
185x1
155x3x5

LOLOLOL. Looks like I've been kidding myself hardcore about how much I could row. Fucking dumbbells. I guess dumbbells + shit ROM + body english = inflated weights, minimal strength. Oh lawd. Getting strong is hard man :(

Good Morning
135x5
155x5
175x5
195x5
210x5
225x5

I didn't go as low as I used to because that gave me sciatica. Hopefully this ROM transfers over well to the deadlift. http://www.youtube.com/watch?v=0BFnjhkKpDg

Wide Stance Box Squat
215x5

This was balls out difficult. I'm going to take a week off and let my body catch up recovery wise.

Bench Press - Paused
45x10
95x5
115x5
135x5
175x10x3

Felt like I could of hit a set of 5 with this no problem on the first couple of sets. Noice.

CoC #2
6

I seriously can't help myself. Now that I know that I'm just digging myself a deeper hole, I think I'll be able to take a few days rest.

CoC #1.5
5

Eduardo Chile
06-19-2011, 12:33 PM
I can't tell from this view but your feet might not not be at a wide enough angle. But, I think you need to lower the weight a bit and get your form down. You need to really make it your priority on every rep to get your knees apart, and think about it before you even start your rep.

At the top of the lift it appears your hips stop moving and your shoulders keep rising. To keep the weight over your mid foot you come up on your toes. I think this is a mental error to some degree. I think the other part is your knees caving in is causing your bar speed to slow down and your timing is off.

Kevin Shaughnessy
06-19-2011, 07:49 PM
I can't tell from this view but your feet might not not be at a wide enough angle. But, I think you need to lower the weight a bit and get your form down. You need to really make it your priority on every rep to get your knees apart, and think about it before you even start your rep.

At the top of the lift it appears your hips stop moving and your shoulders keep rising. To keep the weight over your mid foot you come up on your toes. I think this is a mental error to some degree. I think the other part is your knees caving in is causing your bar speed to slow down and your timing is off.

I took some measurements and my stance is about 16 1/2 inches inside the heels. My hips are 16 1/2 inches in width, and my shoulders are 18. This is a bit of a realization as I didn't know I was inside shoulder width. I'll be moving them out to 18 next workout and see how it goes. Do you have any recommendations based on my measurements?

Good catch with the shoulders rising and the hips not. Thanks. I'll be focusing on moving them together next workout. I think the heaviness of the bar threw me off. What do you mean by my timing being off?

Eduardo Chile
06-20-2011, 07:59 AM
I took some measurements and my stance is about 16 1/2 inches inside the heels. My hips are 16 1/2 inches in width, and my shoulders are 18. This is a bit of a realization as I didn't know I was inside shoulder width. I'll be moving them out to 18 next workout and see how it goes. Do you have any recommendations based on my measurements?

Good catch with the shoulders rising and the hips not. Thanks. I'll be focusing on moving them together next workout. I think the heaviness of the bar threw me off. What do you mean by my timing being off?

It's more about relative measurements, and getting yourself in a good position. With low bar and a very narrow stance you likely have a large distance from your hip to the bar versus a wider stance. I would squat at least shoulder width apart.

Plus, you need to keep your knees apart.

What I mean by timing is your body/brain are used a certain speed and timing on when to work on raising your chest and hips. Since you were slower than usual you tried to raise your chest/shoulders before you were in position.

I try to try to throw my neck into the bar when I start back up. My problem is I can good morning the weight a bit and this works for me. I've learned this through experience, and you might need a different cue to fix your issue.

Kevin Shaughnessy
06-21-2011, 01:49 PM
Tuesday June 21st

Hang Power Clean
177.5x4x2

My form was shit, completely all over the place, looping bar path, racking low (argh me wrists!)... I`m taking this as a sign to start progressing HPSnatches for awhile. The good news is I tried a few reps with 95 pounds and it felt light as air.

Squat
95x10
135x5
185x5
225x3
265x5x5

Here is my new master plan: because any maximal effort degrades my form to an unacceptable extent, I`m going to switch intensity day with a DE day, and work various corrective exercises like knee band squats, wide stance box squats, and single leg work. But first I`m going to progress intensity day to a 320 (really 315)x5 squat because I`ve had that goal for almost a year and I just want to get it done already.

Wide Stance Box Squat
220x5

It felt like I had 10 reps in me, which is good because it means more room to progress.

CoC #2 Static Holds R
7 (seconds)
10
6 (parallel)

For reasons unknown, I couldn't get that last MM closed on any of these sets. And the last was only to parallel. Oh lawd...

MMkay so it turns out the scale I have is 10 pounds off, so I really weigh around 212-214 (the scale when unloaded points to 2 so iunno). So, I've gained 4-7 pounds in the past 5-6 weeks. Still faster than I would like. I have daydreams about not having a gut, but I think I'll wait till I'm benching at least 275 and squatting 400+ to worry about not being a fatty-fat-fat.

Kevin Shaughnessy
06-22-2011, 12:56 PM
Wednesday June 22nd

Bench Press - Paused
45x10
95x5
115x5
135x5
165x3
185x1
205x1
215x0
155x4x4
165x1x4

I'm going to try something different for my upper body, basically I'll have a heavy day where I bench for volume (4-7 sets of 2-5) in the upper ranges of 1RM (75-90%), a medium day 48 hours later where I close grip bench for volume (5 sets of 5-8 reps, 70-80% of max) and a light hypertrophy day where I do 50-55% of max with minimal rest. Each of these days I'll do bodybuilder style assistance on the press 4x10 1-2 minutes rest, 3x5 row LP, and one burn out set of 30 barbell curl adding weight in an LP. I'll auto-regulate the volume to an extent, going for PR's when I feel strong.

Seated Dumbbell Press
30'sx4x10

Could really feel the upper back working.

Pendlay Row
160x3x5

Easy.

Barbell Curl
45x30

I got alot of arm growth doing dumbbell rows for 30 reps, hopefully I get the same effect with curls.

Kevin Shaughnessy
06-23-2011, 01:41 PM
Thursday June 23rd

CoC #2 Static Holds R
12
10
11 (2 MM off)

Why the hell cant I close the gripper all the way? I'm like a MM off again. I'm going to take until sunday off, that should do it.

CoC #1.5 L
1 rep
20 second hold 2 mm off

Front Squats
45x10
95x5
115x5
135x3
185x2
210x3x3

http://www.youtube.com/watch?v=eSfnj52V51U

Wide Stance Box Squat
225x5

http://www.youtube.com/watch?v=AnAvdG82noA

Kevin Shaughnessy
06-24-2011, 01:14 PM
Friday June 24th

Close Grip Bench Press
45x10
95x5
125x5x8

2 min rest, pretty easy.

Seated Dumbbell Press
30'sx4x12

Barbell Curl
47.5x30

I seem to have suffered a mystery injury in my tailbone. The same thing happened 2 years ago and crippled me for a week, maybe its not as bad this time because I'm alot stronger. Squatting tomorrow is out, I tried a set of 10 at 95# and fuck, it was really painful.

Chins
50 reps

Was at the park with my dog and decided to hit up some hammer grip chins, one set turned into two turned into three, and I continued on when I got home. Started with sets of 5 but dropped to mostly sets of 3 with an occasional 4 or 2. I like this style of training chins, that is just doing them when I feel like it (today that was in between commercials). Took me about 90-120 minutes to finish all 50. Way more time efficient than GTG too.

I'm feeling minimalist so I'm going to strip down my program. Nothing but squats, bench, row, and lots of BW chins (and corrective squat exercises for the time being). Going to hit each real hard though, lots of volume. We'll see if thats enough to drive up the deadlift.

Kevin Shaughnessy
06-25-2011, 01:16 PM
Saturday June 25th

Squats
45x10
95x5
135x5
185x5
225x3
265x2
300x5

Finally, a PR. Was pretty tough, first time in a long while I legitimately wondered if I could finish the set (although that might be due more to the fact that I haven't done hard squats in awhile, rather than working at the limit). Erectors cramped up a bit. I got a vid from the front, and the knees out looked pretty good actually. Not perfect, and it looked like I should probably get my knees out more on the descent, but again, not bad. Good enough to keep intensity day in.

http://www.youtube.com/watch?v=AbR1Yuot8EI

Wide Stance Box Squat
230x5

Getting grindier.

Bench Press
102.5x10

1-:30 seconds rest, still easy. Going to do all work on tues/thurs/sat.

Those chin ups yesterday have taken alot out of me today. I guess theres something to be said for resting 2 hours between sets. Lats are sore as fawk.

Kevin Shaughnessy
06-26-2011, 04:40 PM
Sunday June 26th

Chin Ups
55 reps

10 sets of 5, done over 3 1/2 hours, then 5 singles done in 5 minutes. By that point I felt it was best to give my biceps their rest. I think I'll try 1 pull up on the minute for 60 minutes on tuesday night.

Tried to close CoC #2 and couldn't get the handles to touch once.

Kevin Shaughnessy
06-27-2011, 04:07 PM
Monday June 27th

Squats
45x10
95x5
135x5
185x5
225x3
270x5x5

Feel really good man, relaxed and euphoric. Endorphins, tasty. I'm not sure if I should do 1 more 5 pound jump and then deload, or just deload next week. I think I'll do another jump. Wore my knee sleeves today for the first time in months, since its pretty stupid not to considering they add nothing to the poundage I can lift but add a measure of safety.

Wide Stance Box Squats
235x5

These are getting tough, and starting to produce significant hip flexor pain. Deloads a comin'.

Bench Press - Paused
165x6x4

Was hard :(

Pendlay Row
165x1x5

Not recovered. Iunno, maybe I'll just focus on rows.

Ah yes, and I switched back to a mon/wed/fri schedule. It just works better.

Fat Gripz DL
95x5x10

One minute rest and still very easy. 2.5# a workout. Now, my routine is complete.

Kevin Shaughnessy
06-29-2011, 03:24 PM
Wednesday June 29th

Front Squats
45x10
95x5
115x5
135x3
185x2
212.5x3x3

Really sunk the last set, still not balls out difficult. I also weighed my bar and plates on a new scale, according to that one the bar weighs 43# and one of my plates weighs 46, so things aren't as terrible as I thought.

Press
45x10
65x5
85x3
95x5
105x5
110x5
115x5
125x5

PR'd my press after not pressing for 4 weeks, just benching. This is instructive, seems the path to a big press lies in a big bench for me. I've switched to the texas method setup for benching/pressing on recovery day, going to do a top set of 5 each week, 2.5# a week. I also leaned back more today, which I think helped.

http://www.youtube.com/watch?v=A5GhN_4mbHM

Barbell Row
135x5
165x3x5

Easy, 2 min rest between sets. Once I exhaust LP on rows I'm going to do them on a texas method vol/int setup, maybe with chins or curls on recovery day. Mondays are going to be a bitch of a workout though, long drawn out affairs.

Fat Gripz Deadlift
100x5x10

Remarkably easy.

Kevin Shaughnessy
07-01-2011, 03:09 PM
Friday July 1st

Squats
45x5
95x5
135x5
185x5
225x3
265x2
305x5

Form was as shitty as its ever been. It didn't hurt during or immediately after, but 30 mins later and my distal quad tendons feel inflamed, although they feel fine after a little foam rolling. I'm going to order a pair of knee wraps, and wear them on every max effort lift, starting after I hit 315x5 100% RAW. A belt will also be worn. More protection + more weight. Volume days will be beltless and with no knee wraps. I'm going to do 5 sets with 270 this monday, then 2 sets with 270 the next and hopefully makes 315x5 a little easier. And I weighed my 35's, and they both weigh 36 pounds, so this will be a legit 315.

Wide Stance Squats
240x5

Didn't really sit on the box, just paused in the hole. I dont think I would have got all the reps if I had sat on the box.

Bench Press - TnG
45x10
95x5
115x5
135x5
185x5

Been awhile since I've done a heavy set of 5, felt unfamiliar man.

Barbell Row
135x5
170x3x5

Still easy.

Standing Neck Extensions
10x1x20
20x1x20
30x1x20
40x1x20

These were by no stretch of the imagination strict, and thats the way I want em. Going to do this on recovery day, just a little something for aesthetics.

Fat Gripz Deadlift
115x5x10

1 min rest, felt like metcon but still easy on the hands.

Kevin Shaughnessy
07-04-2011, 04:20 PM
Monday July 4th

Squats
45x5
95x5
135x5
185x5
225x3
270x4x5

By set four I was feeling a little wasted and my form was degrading so I decided to run an impromptu taper, 4 sets this monday 2 sets next monday @ 275#. I'll probably cry if I fail to hit 315x5 next friday.

Wide Stance Box Squat
245x1

This may have been why me knees were coming in. Felt like a 1RM.

Bench Press - TnG
45x10
95x5
115x5
135x5
170x5x5

3 min rest.

Barbell Row
135x5
175x3x5

Last rep of last set grazed belly, probably because I only rested 2 minutes.

Fat Gripz Deadlift
135x5x10

2-2:30 min rest, presented a bit of a challenge towards the end.

Kevin Shaughnessy
07-06-2011, 05:13 PM
Wednesday July 6th

Front Squat
45x10
95x5
115x5
135x3
185x2
215x3x3

Moved the rest times up a bit, to about 3:45. I'm really starting to feel strain in the upper body, around the abs and what felt like my lower lats.

Press
45x10
75x5
95x3
115x2
127.5x5

Went up like fawking butter, everything was truly gravy son. Didn't even have to lean back as much, although I think the bit I did is really helping. Maybe thats why I always stalled so light?

BB Row
135x5
177.5x3x5

Decided to microload at the last minute, probably for the better. http://www.youtube.com/watch?v=VO7rHqC5q6o

Standing Neck Extension
10x20
20x20
30x20
40x20
42.5x20

http://cache.ohinternet.com/images/0/0a/Feelsgoodmangreen.jpg

Derek Simonds
07-08-2011, 08:34 AM
Training is looking really solid. Congrats.

Kevin Shaughnessy
07-08-2011, 04:49 PM
Training is looking really solid. Congrats.

Thanks Derek.

Friday July 8th

Squats
45x5
95x5
135x5
185x5
225x3
270x2
310x5

I was more pumped today than I've been in a long time, and along with the deload it helped make this an easy set. I easily could have handled 315x5. The question now is, do I continue to deload or go do 5x5 next monday? Knee came in, but I dont care any more. Pendlay doesn't and I'm trusting him (plus it gives me someone to blame if I blow out my kneecaps). Doesn't hurt or feel uncomfortable at all either.

http://www.youtube.com/watch?v=Wa7jlc2h5C4

Wide Stance Box Squat
45x5
95x5
135x5
185x10

Resetting the LP.

Bench Press - TnG
45x10
95x5
115x5
135x3
165x2
187.5x5

Had more reps in me.

BB Row
180x3x5

Fat Gripz Deadlift
180x3x3

Kevin Shaughnessy
07-11-2011, 10:20 PM
Tuesday July 12th - fawk

Squats
45x5
95x5
135x5
185x5
225x3
270x4x5

Stuck with four sets. Depending on how easy or hard 315x5 is this saturday I'll either stick with four sets or move back to 5. 225 went up really easily, but 270 proved more of a challenge. No form breakdown besides a slight failure to maintain back angle.

Wide Stance Box Squat
190x10

This went up really easily.

Bench Press - TnG
45x10
95x5
115x5
135x5
172.5x5x5

Easy.

Barbell Row
135x5
182.5x3x5

Rowed to my xyphoid process, felt a little hard but still a ways off from failure.

Fat Gripz DL
182.5x3x3

Felt a bit stronger today, able to hold lockout for a second.

------------------------------------------------------------------------------

I've picked out a meet on november 5th to attend. Its the "Eastern Canadians" in PEI. Goals for the meet are 181.5kg low bar belted, 200kg+ deadlift, and 100kg+ bench press in whatever weight class my obese ass falls under. After that, I'll run a full smolov cycle and aim for 200kg squat, 220kg deadlift on Jan 31st at the Battle Of Montreal.

Kevin Shaughnessy
07-14-2011, 12:41 AM
Thursday July 14th

Front Squats
45x10
95x5
115x5
135x3
185x2
217.5x3x3

A bit grindier, and I felt this more in my abs then ever, but rest times went back down to 3 min.

Press
45x10
75x5
95x5
115x3
130x5

Was a bit tough. 135x5 should be in the bag though.

Standing Neck Harness
10x20
20x20
30x20
40x20
45x20

Was heavy, and neck felt real tired after. Measured my neck immediately after the last set and it was 16 1/2 inches. Would like 18, but cold.

BB Row
135x5
185x3x5

This is what I maxed out with for a single a few weeks ago. Good stuff. I took a vid and I've found I'm using more momentum. Did the last set strictly, mostly just to see if I could. I'll try pushing the 3x weekly rows to 200x3x5. I'm not sure if I can get that much, but it'll be fun trying.

http://www.youtube.com/watch?v=NYfjL7VwgHY

Kevin Shaughnessy
07-16-2011, 03:59 AM
Saturday June 17th

Squat
45x5
95x5
135x5
185x5
225x3
275x2
315x5

http://data.whicdn.com/images/11372029/600-awww-yeah-guy_large.jpg

Next stop 181.5kg low bar belted. I'm going to keep progressing sets of 5 beltless. This wasn't so hard so I see no reason to stop. I'm also going to keep doing 4 sets on volume day, but I'll increase to 275 this coming tuesday. I got a pair of knee wraps in the mail today, tried them on and surprisingly they hurt like hell. I was almost limping after wearing them. Imagine if I end up squatting 500# at the battle of montreal, low bar, belted, with knee wraps? Smolov would have to go very well.

http://www.youtube.com/watch?v=62GI6tzH06w

Wide Stance Box Squat
195x10

Still pretty easy.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
190x5

Most definitely did not have more reps in me.

BB Row
135x5
187.5x3x5

Easy.

Fat Gripz DL
187.5x3x3

Kevin Shaughnessy
07-19-2011, 07:17 AM
Tuesday July 19th

Squats
45x5
95x5
135x5
185x5
225x3
275x4x5

The first set was balls out difficult and had me wondering if this was the start of me burning out. I think it was mental though, as the second set was easier and the third went up like butter. I guess its because this was 40 pounds less then what I did for 5 three days ago, so you think it would be kind of easy, but no.

Wide Stance Box Squats
200x10

Pretty easy, and only 5 pounds less than the weight I felt it best to stop progressing sets of 10 on last cycle. Bodes well.

Bench Press - TnG
45x15
95x5
115x5
135x5
175x5x5

BB Row
135x5
190x3x5

Fat Gripz DL
190x3x3

Pretty hard.

-------------------------------------------

I did some calender consulting and I don't think I'll be attending the battle of montreal. Its too close to eastern canadians to do a smolov cycle, and I don't feel like attending a meet just to put up a 20-40 pound improvement at my level of development. I'll probably wait until mid summer or early fall 2012 and go for a 500 pound raw squat in a meet. I think I can do it if I stay consistent. A full smolov cycle will be necessary too.

Kevin Shaughnessy
07-21-2011, 07:17 AM
Thursday July 21st

Front Squats
45x10
95x5
115x5
135x3
185x2
220x3x3

Hurray, 100kg. Performed these with no mirror, which is the first time I've squatted without one in a long ass time. Felt a little wierd to strain without seeing myself.

Press
45x10
75x5
95x3
115x2
132.5x4

http://profile.ak.fbcdn.net/hprofile-ak-snc4/71077_240550535361_5676708_n.jpg

Repeating next week.

Barbell Curls
45x10
50x10

Was going to hit sets of 10 curls with minimal rest, but loading the 5 pound plates onto the bar for the third set, my left bicep cramped up and I couldn't extend my elbow past 90 degrees for a a few seconds, I was basically frozen. After multiple "Ohhh shit"s I realized I hadn't torn anything as I could still fully extend, supinate, pronate, and flex without any pain or weakness, but it was fawking scary, son. Fuck these anyway, I'll just hit the chins hard, its a more useful movement.

Neck Harness
10x20
20x20

And it broke. Strong fucking neck harness from APT.

Lying Tricep Extension
35x10
45x3x10

Some tricep work should get my bench going. I'm thinking about also throwing in a back off set of 10 - 5 rep close grip bench presses after volume and intensity day. Its helped my squat, why not my bench? First I'll stick to these tricep extensions and see how it effects recovery though.

Chins
20

Done in twenty minutes. I meant to take it easy but I was still straining on the last few singles.

Kevin Shaughnessy
07-23-2011, 07:26 AM
Saturday July 23rd

Squats
45x5
95x5
135x5
185x5
225x3
285x2 (belt)
325x5 (belt)

Pussed out today and reached for the belt. 325 was a hard set but I think I could have got 330-335. Anyway this way I won't be surprised come meet time when I'm wondering how many pounds I can get out of the belt to choose my attempts.

Wide Stance Box Squats
205x10

Harder because I'm pretty sure this was a 7 pound jump, but still manageable.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
192.5x5

Hard but not balls out.

BB Row
135x5
192.5x3x5

200 is going up easy. I don't know if I'm just using more momentum though.

Fat Gripz DL
192.5x3x3

Ez.

Curling dem fiddys
EZ

Looks like the rows are paying off.

Kevin Shaughnessy
07-26-2011, 09:40 AM
Tuesday July 26th

Bench Press - TnG
45x10
95x5
115x5
135x5
177.5x5x5

I brought my legs in closer today, it left me feeling alot tighter and had the weight going up easier. Noice.

Lying Tricep Extensions
47.5x3x10

Squats
45x5
95x5
135x5
185x5
225x3
275x5x5

Starting back up with 5 sets. Felt easy today, weight went up without problems and I'm not as tired after. Going to increase to 280 next week.

Wide Stance Box Squat
210x10

More cardio than strength.

BB Row
135x5
195x3x5

Fat Gripz DL
195x3x3

Kevin Shaughnessy
07-28-2011, 10:40 AM
Thursday July 28th

Front Squats
45x10
95x5
115x5
135x3
185x2
222.5x3x3

Still a ways from balls out.

Press
45x10
75x5
95x3
115x2
132.5x6

Was in the fucking zone today. Great caffeine buzz, lots of energy, pumped up, blind guardian blasting. Attacked the weight and grinded out an extra rep just as a special fuck you to 132.5. It occurs to me that since the bench is playing a large role in getting my press up, I probably won't ever have to reset the press so long as my bench is going up. If I fail, just keep attempting the same weight. Could this also be the tricep extensions working magic?

Chin Ups
23 in 20 min

Kevin Shaughnessy
07-30-2011, 10:26 AM
Saturday July 30th

Squats
45x5
95x5
135x5
185x5
225x3
285x2 (belt)
335x5 (belt)

Form is way shittier than it was with 315x5 beltless. Its the next day and I feel like I've got mild pateller tendonitis, quad tendons are inflamed anyway. Next Sat. I'm going to have to focus on maintaining lower back extension and driving with the shoulders to maintain my back angle. Going to remove a book too so I hit better depth. Only 6 weeks away from 365x5 though!

http://www.youtube.com/watch?v=K54U4jX83wY

Wide Stance Box Squats
215x10

Got many more 5 pound jumps in me. Gap between this and close stance is getting ridic.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x5

Lying Tricep Extensions
50x3x10

BB Row
135x5
165x3
197.5x3x5

Fat Gripz DL
197.5x3x3

Negative was almost dropped, hands were opening.

Kevin Shaughnessy
08-01-2011, 09:59 AM
Monday August 1st

Starting a leangains diet protocol today, 16 hour fast followed by 8 hour eating window. I'll be training fasted with some BCAAs in my system, I'll have 4000 calories on training days and 3500 on rest days, split into 3 meals.

Kevin Shaughnessy
08-02-2011, 11:21 AM
Fasted training went great, had more focus and energy, although it could have been the caffeine. I'm not even going to bother with BCAAs, their too expensive. Had a revelation with the belt. I read Louie Simmons saying that you should push out against the belt with your abs. I tried it today and I felt like I got some serious ab activation. Maybe the fact that I was breathing into my chest and not pushing out my abs was the reason saturdays squat set sucked.

Now to eat 2000 calories in one meal OM NOM NOM!

Tuesday August 2nd

Bench Press - TnG
45x10
95x5
115x5
135x5
180x5x5

3 min rest and it went up easy. I'm really liking this new foot position I've found.

BB Row
135x5
165x3
200x3x5

Easy. God how I wish my bench and press would progress so easily. Maybe its just a technique issue, where with the row I could use some body english more easily whereas the bench and press is done strictly.

http://www.youtube.com/watch?v=icYaqhuezYE

Fat Gripz DL
200x3x3

I think the only reason I got the last rep last set was because I managed to grab where the FG open up. Extensors were hurting a little too. I'm going to start progressing 2 sets instead of 3.

Squats
45x5
95x5
135x5
185x5
225x3
280x5x5

3 minutes rest today, which I had never done before. Something went right, either the VS Athletics I wore, the fasted training, or both. Either way, fasted training and WL shoes are here to stay. Knees out was shittier than usual though, maybe because the shoes turn the squat even more quad dominant. Bar still came forward a bit out of the hole, depressingly, since I had hoped the shoes would fix that. I think I need to start hammering my hammies.

Wide Stance Box Squat
220x10

This sucked, in a good way.

Lying Tricep Extensions
52.5x3x10

Almost forgot.

Kevin Shaughnessy
08-04-2011, 12:17 PM
Thursday August 4th

Front Squat
45x10
95x5
115x5
135x5
185x3
225x3x3

Last rep last set was a grinder. My body has been feeling mildly achy so I'm going to take a deload week (from squats) once I hit 365x5 BS.

http://www.youtube.com/watch?v=jsKX6jz-NRw

Press
45x10
75x5
95x3
115x2
135x5

Finally I press with the big plates. Did not come easy though, and the last rep strained my lower back pretty good. No pain, just feels like alot of pressure was just placed on the joint, had to bend over and decompress after. I wouldn't be surprised if I just asymptomatically herniated a disk. I'm going to start wearing my nice inzer belt when I press.

http://www.youtube.com/watch?v=ZMoH1FgJJfw

Chin Ups
26 in 20 min

4 sets of 5, 2 sets of 3. Its doubtfull that I could have gotten 5 sets of 5.

Kevin Shaughnessy
08-06-2011, 01:46 PM
Saturday August 6th

Squats
45x5
95x5
135x5
185x5
225x3
295x2
345x5

Went up no problem, so I'll be squatting 355x5 next saturday, hopefully go 365x5 the sat. after that. Loving this shoe/belt combo. Form was decent considering it was a near max set of 5.

Wide Stance Box Squats
225x10

Very easy, barely out of breath after.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
197.5x5

Could of and should have gone for 200x5. Oh well.

BB Row
135x5
175x3
202.5x3x5

Still easy.

Fat Gripz DL
202.5x1x3
202.5x1x2

Failed on last rep of the second set. I'll repeat on tuesday.

Kevin Shaughnessy
08-09-2011, 11:26 AM
Tuesday August 9th

Squats
45x5
95x5
135x5
185x5
225x3
285x5x5

Volume day is boring man. You get a good endorphin buzz but there's a pronounced lack of heavy weights and glorious PR's. I've already got my next routine planned out, which I'll be starting when I'm squatting in the 400's for 5's. Start each workout by working up to a heavy single/PR, then do the last AMAP 5/3/1 set as a back off, then hit up some swollertrophy inducing leg pressing and bulgarian split squatting for high reps. Will be on a 5/3/1 schedule (4 days a week). I'll probably be wearing knee wraps for the heavy single so I can go to town and pile on the weight. Instead of a deadlift day I'll have an RDL day where I hammer my PC. I'll start power cleaning again as a warm up to a max RDL + 5/3/1 back off, then do good mornings or something.

Wide Stance Box Squat
230x10

Still not all out or close to it.

Bench Press - TnG
45x10
95x5
115x5
135x5
182.5x5x5

3 min rest, hard.

Lying Tricep Extension
57.5x3x10

BB Row
135x5
175x3
205x3x5

A little harder because this was a 5 pound jump instead of 2.5, but still manageable.

I'm not doing the fat gripz dl cause I'm tired of it. I'll hit up heavy, very short rack pulls with a hook grip on recovery day. I'll make each rep 3 seconds to mimic a heavy DL, 5 reps total. I'll start with 365 and work up 5 pounds a week.

---------------------------------------------------------

Got an accurate measurement of my weight. 232 towards the end of the day, clothed. Its not as bad as I had feared. Not great, but it could be worse considering my appetite since I started the TM. I've gained like, 18-20 pounds, but, I've added like fiddy+ pounds to my squat, which is some consolation I guess. My bench is more or less the same as it was though, so thats not so great. Press is a little bit ahead. Meh. I've still got a half inch less on my arms, and my legs are the same size as when I started the diet. I dont know what that means regarding body composition but its probably a positive.

Kevin Shaughnessy
08-11-2011, 12:49 PM
Thursday August 8th

Front Squats
45x10
95x5
115x5
135x5
185x3
227.5x3x3

Not too hard.

Press
45x10
75x5
95x3
115x2
137.5x5 (belt)

Went up much easier, probably thanks to the belt. I tried to lean back even more than was happening naturally and it felt like I almost folded in half for a second, had to fight to get more upright. Back feels fine though.

1" Rack Pulls
135x5 - DOH 5 second count
225x5 - DOH 5 second count
315x5 - DOH 5 second count
365x4 DOH 3 second count, missed last rep only 1.5 seconds
415x5 Hook Grip 5 second count - Very painfull was quite surprised my thumbs werent ripped to shreds and bleeding after the set, began to believe people who say hook grip kills nerves as thumbs were numb after.
465x1 Mixed Grip 6 second count - Very easy
505x1 Mixed grip 10 count (not seconds, just counted to ten. Calves were cramping, traps were cramping, felt really heavy. Probably 5-6 seconds) Hard but not balls out

So I guess I would be a dumbass to not keep doing these fat gripz deadlifts as it seems to be working well. I felt some bicep strain, don't trust mixed grip at all. I did some 315 deadlifts and they were quite light, felt very happy until I realized that it wasnt 365 on the bar. Oh well. I'm thinking I'll test my deadlift when I'm squatting 400x5. If I hit 475+ as a 1RM I'll probably cream my pants.

Kevin Shaughnessy
08-13-2011, 12:27 PM
Saturday August 13th

Squats
45x5
95x5
135x5
185x5
225x5
275x3 (belt)
315x2 (belt)
365x5 (belt)

Decided to take a twenty pound jump. It was heavy but only the last two reps could legitimately have been called hard. Got some chest pain, right where my heart is. I could feel my blood pressure spike like crazy when I hit the sticking point as my head felt like it was going to pop. I'm just worried that the rapid increase in weight, a strong cup of coffee, the addition of the belt, and a hard valsalva spiked blood pressure high enough to cause some damage. Maybe I'm predisposed to heart troubles and don't know it yet? I'm going to get an echocardiogram to be safe. Although this is Canada so I might be dead of an aortic dissection by the time I actually get an appointment.

Even if this is nothing, it does make me think. Maybe I should be balancing out the weightlifting with some lsd? I don't think I'll be drinking coffee before training anymore either. The use of the valsalva is also in question. I mean fuck I'd rather blow out my back than my heart. I'd rather die than not get the weight increases the belt gives me though.

http://www.youtube.com/watch?v=1Y9HxFSFcSM

Good news is though, that I'm making awesome progress. I'm a week or two away from a 400 squat, could probably have hit it today low bar, and I'm still 5 months out from the battle of montreal.

Wide Stance Box Squats
235x10

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
200x5

Easy.

Lying Tricep Extensions
65x3x10

BB Row
135x5
175x5
207.5x3x5

Kevin Shaughnessy
08-16-2011, 12:16 PM
Tuesday August 16th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x5x5

Got some pain in my proximal bicep tendon area. Went away if I focused on keeping my elbows tucked and benched to my upper abs.

Lying Tricep Extensions
67.5x3x10

Already starting to feel these in the tendons :/.

BB Row
135x5
175x5
210x3x5

Passed the point of what I can row strictly. Getting some pain in the insides of my forearms, kind of a straining/pulling.

Squat
45x5
95x5
135x5
185x5
225x5
290x5x5

Form was as good as its ever been, knees stayed out effortlessly. 5 minutes rest between sets still. Chest pain was back, more perceptible this time, perceptible enough for me to realize its intercostal and not actually my heart. I still exhaled on the concentric and I don't think it had any effect on my tightness or performance in general.

Wide Stance Box Squats
240x10

Oh lawd. I'm smoked.

--------------------------------------------

New, updated goal for battle of montreal sorta, at least now I'm 100% about it: 500 squat in knee wraps. I will be doing a 13 week smolov planned so I lift at the meet on the scheduled peak. Hopefully all this squatting pushes my DL over 500 aswell, because there will be no good mornings done while doing smolov. If I could total 1300 that would be a dream.

Kevin Shaughnessy
08-18-2011, 11:46 AM
Thursday August 18th

Front Squats
45x10
95x5
115x5
135x5
185x3
205x1
230x2x3

Heard a pop in my upper back followed by pain on the last set. I'm having pain there walking, loading plates, or just sitting or standing still. Obviously called it a day there with the front squats. Hopefully this heals in a week. On reflection, this is my own fault. The injury is in the exact area where I have mobility issues and always wake up tight. I get neck pain too and it all goes away there when I stretch my neck, which I haven't been doing. Lesson learned. Maybe I should start yoga classes to keep myself limber. Squats were easy though. Just got my new goddamn neck harness today from APT pro gear (great customer service there btw, they sent me a new, stronger neck harness quickly at zero charge), wanted to get my yoke on, fuck. I'll put the grip work on hold too, which I have no problem doing actually. I could probably not do anything for my grip until 8 weeks out and get it up to par by meet time. I wont, but I bet I could.

Press
45x10
75x5
95x3
115x2
140x1

Failed on first attempt at getting a rep, got the second but it was a grinder so I just called it done. I had no pain going overhead in my upper back but maybe the injury is what caused my strength to regress. I'll repeat next week.

Kevin Shaughnessy
08-20-2011, 01:52 PM
Saturday August 20th

Squat
45x5
95x5
135x5
185x5
225x5
275x3
315x2
370x5

Hard. Fingers crossed I make it to 400x5. Maybe I should just switch to triples soon. I'll deload volume day a bit for the next few weeks. Would like to get to 385x5 at least before making the switch to 3's though.

Deadlift
135x5
225x5
315x3
405x1
440x1
470x0

Grip held up great on 440, used a hook grip. I'm happy and a little disappointed at the same time. Happy because this is 200kg and thats a decent amount of weight and the most I've ever lifted, but disappointed because this isn't much of a gain considering I've put about 65 pounds on my squat. My last PR was 390x5. I'm going to start doing some "RDL's" on intensity day. Although ya know, my lower back feels pretty fresh and tasty. Maybe its only multiple rep sets that jack up my lower back. Although how far can I really get working up to a max every week, and multiple singles might not be any better. Hmm..

http://www.youtube.com/watch?v=pey84N1vkfs

Bench Press -TnG
45x10
95x5
115x5
135x5
170x3
202.5x5

Eh. Could have been harder. At least I'll be using the big plates next week.

http://www.youtube.com/watch?v=lkAcRFcVq54

Lying Tricep Extension
70x3x10

EZ Bar Curl
65x3x10

I'm just going to suck it up and curl. Already gained 1/4 inch on my tri's since starting LTE, time to do the same for my bi's. There will be no more rows on intensity day, just RDL's and curls.

Kevin Shaughnessy
08-23-2011, 01:17 PM
Tuesday August 23rd

Bench
45x10
95x5
115x5
135x5
165x3
187.5x5x5

Lying Tricep Extensions
72.5x3x10

Came close to failure on the last rep last set. Got some RC pain that went away if I pulled my shoulder blades back and down and held them tight.

BB Row
135x5
175x5
212.5x3x5

This further aggravated the pain in my upper back. Its on the same side that got injured last week, but slightly lower. I'm going to have to replace front squats with light back squats this coming recovery day and be stricter with LTE form.

EZ Bar Curls
70x3x10

Pumped my arms measure 15 3/4 inches. Feels good, but sadly fleeting. Got some forearms splint type pain on the last two sets, sucks because I thought I was over that shit, but then I haven't really been doing much that aggravated it.

I'm not squatting today. Moving back to an upper/lower split. Tired of 2+ hour volume days. What I am going to do is deadlift on intensity day. Just go for a 1RM 5 pounds heavier than last time. Worth a shot.

Kevin Shaughnessy
08-24-2011, 01:03 PM
Wednesday August 24th

Power Clean
45x5
95x5
115x5
135x3
165x2
185x1
205x1
215x1
225x0

10 pound PR, Eh. I maybe could have caught 225 if I squatted down lower, but I ain't too good with the olympic lifts.

Squats
135x5
185x5
225x5
290x3x5

No, I didn't puss out, I'm just deloading. Hopefully this makes 375x5 a breeze.

Wide Stance Box Squats
250x10

Very easy, maybe because of the lower volume squats, maybe because I rested 8 days.

I'm going to try doing a conjugate type thing with deadlifts. I'll deadlift for a 5 pound pr every intensity day until I fail, then try for 3 good morning prs (paused on rack), then try deficit deadlifts since I'm slow and weak off the floor. I really like the idea of just 1RMaxing every week, sounds like lots of fun to just load up the bar and go for broke everytime your in the gym.

Kevin Shaughnessy
08-25-2011, 02:10 PM
Thursday August 25th

Press
45x10
75x5
95x5
115x3
140x5

Easier than 135x5 was. Probably because of the belt.

Side Laterals
15'sx3x10

Hopefully these give my shoulders more pop/width, cause they're pretty flat and narrow at the moment. I'll microload 1 pound per week.

Push Press
45x5
95x5
115x5
140x10
160x1
185x1
205x0

Felt like I didn't do enough so I did this. I'll be doing these as a back off set of 10 (minus the maxing out, that was just for fun) of 10 pounds more than whatever weight I used for my press workset. 140x10 was actually pretty easy, all smooth reps.

Kevin Shaughnessy
08-26-2011, 03:13 PM
Friday August 26th

Front Squats
45x10
95x5
115x5
135x5
185x3
205x1
232.5x3x3

Eh, I'm young so I get to be reckless. Upper back felt alright, no real pain just felt some stress when I put the bar back on the rack. Still resting 3 minutes between sets. I think this is all I'm going to do today, feel lazy.

Kevin Shaughnessy
08-27-2011, 02:24 PM
Saturday August 27th

Bench Press - TnG
45x10
95x5
115x5
135x5
175x3
205x5

Not too hard. It might be weak, but it felt pretty good to be putting up multiple big plates. Should be a straight shot to 225, no problemo.

Lying Tricep Extensions
75x3x10

Had no upper back discomfort as I did a good job of keeping my shoulder blades packed. I love this exercise, it gives me a crazy pump, leaves my triceps decimated, and makes my arms juicier than ever. And I think it carries over to my bench a little, I dunno..

BB Row
135x5
175x3
215x3x5

I'm lucky I have this gut or I probably wouldn't be making these reps. Upper back setting was pretty sloppy on this set, improved it for the last.

http://www.youtube.com/watch?v=MANViVix3iI

EZ Bar Curls
75x3x10

EZ. I'm going to push through the forearm pain, cause thats just the kind of tough, dedicated individual I am. But seriously, I'll switch to dumbbells if it gets too bad.

Kevin Shaughnessy
08-28-2011, 01:19 PM
Sunday August 28th

Squats
45x8
95x5
135x5
185x5
225x5
275x3
315x2
375x5

Rep one felt heavy as shit and I contemplated switching to triples right there, but I ended up grinding out the set. The video actually doesn't look as bad as it felt, which may be because of the crushing feeling of the weight making things seem harder than they are. Either way it felt alot worse than it looks so I'm hopeful I can keep adding weight. I got a video from the front and it seems my knees out problem is greatly improved (all praise be to wide stance box squats).

http://www.youtube.com/watch?v=6YZkbGCsDps

Deadlifts
135x5
185x5
225x5
275x3
315x2
365x0

I forgot, I'm passed the point where I can recover from deadlifts in a week. I'll go back to RDL's starting at 355x5.

Kevin Shaughnessy
08-30-2011, 06:08 PM
Tuesday August 30th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
190x5x5

Felt pretty easy, especially the first couple sets.

Lying Tricep Extensions
77.5x3x10

Barely had use of my triceps after these.

BB Row
135x5
175x5
205x1
217.5x3x5

EZ Bar Curls
77.5x3x10

Felt easy so I only rested a minute between sets. Had to cheat out the last couple of reps a bit, bi's are nicely toasted after.

Kevin Shaughnessy
08-31-2011, 06:51 PM
Wednesday August 31st

Squats
45x8
95x5
135x5
185x5
225x3
265x1
295x5x5

Still 5 minutes rest. Whats cool is that I don't really get dizzy once I've racked the bar anymore. My heart seems to have undertaken some fast adaption since I started wearing the belt.

Wide Stance Box Squat
255x10

Almost only did 5 reps, didn't feel like enduring the pain of a high rep set. Sucked it up and did it anyway, was pretty hard actually. Might be nearing the end of progressing 10's.

Kevin Shaughnessy
09-01-2011, 05:16 PM
Thursday September 1st

Press
45x10
75x5
95x5
115x3
142.5x3

Squat stand was set up too far to the right and I hit the garage door opener on the first rep. The next rep had to be done from a dead stop after adjusting my position. This probably cost me a rep, maybe the set. This is a recurring theme though. I alternate missing reps and getting them week to week.

Push Press
142.5x10

This was way tougher than 140x10 was last week. It occurs to me that last week I had deloaded volume day squats, maybe thats why I failed today? Anyway no side laterals today or any day, going to focus on recovery.

Kevin Shaughnessy
09-02-2011, 10:58 PM
Saturday September 3rd

Front Squats
45x10
95x5
115x5
135x3
185x2
205x1
235x3x3

Still going strong, moderate difficulty. No, I didn't miss a day its just 2 am. Saw alestorm play tonight, yarrr!

Kevin Shaughnessy
09-03-2011, 07:02 PM
Saturday September 3rd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
207.5x5

Lying Tricep Extension
80x3x10

Had to bump the rest between sets up to 3 minutes from 2. Last rep last set was a serious grinder.

BB Row
135x5
175x4
205x2
220x3x5

EZ Bar Curls
80x3x10

Sub 2 minutes rest.

Kevin Shaughnessy
09-04-2011, 09:01 PM
Monday September 5th

Low Bar Squat
95x5
135x5
185x5
225x5
275x3
315x2
380x1

I'm switching to 5/3/1 for these. TM is getting stale, both in terms of progression and mentally. What I would like to do is, after hitting 225x5 on the bench, switch to full 5/3/1 (as opposed to sticking with TM for the upper body as I'll be doing), going light on the assistance work (in terms of exercise selection) and joining some group, crossfit circuit like classes 4 times a week. 5/3/1 will be a little different this time. The last time I ran it I pretty much stopped for no other reason than the squatting was getting really painfull and I was losing my nerve, what with the high reps. To remedy that this time I'm going to autoregulate the per cycle increases. For every rep I get over a certain limit, I'll add an extra 5 pounds to the next cycles increase. Problem solved.

RDL
135x5
185x5
225x3
240x5
275x5
315x10

Doing a 5/3/1 thing with these. Was not expecting how out of breath I would get, or the speed at which it would happen. Grip kind of failed towards the end and I couldn't get a solid lockout on the last rep. You can see in the video that I just started banging out the last couple of reps. It was a good strategy I'll be continuing. You can also see in the video that I really need to lose some weight.

http://www.youtube.com/watch?v=cwXmiCUxyVc

7 Down Kettlebell Swing/Burpee Ladder
4:00

Used a 40 pound bell. This was pretty painless, but it still elevated my heart rate pretty good. I'll do this one twice a week, adding a ladder once a week until I get to 13. 50 pound bell next time.

100 Kettlebell Swings
5:35

50 pound bell. This was not painless. I have a new respect for people who can bust out 200 with a 70 pound bell in less than 10 minutes.

Kevin Shaughnessy
09-06-2011, 12:00 AM
Tuesday August 6th

Walking On Treadmill
1 Hour

Done with 3 point incline at 3.7-4.00 miles per hour. My big plan now is to say fuck you to calorie restriction and get leaner by getting more active. 1 hour on the treadmill + metcons + more sets of squats and RDL's boring but big style (drop sets though, not 50% of max for 5x10). I won't be logging my walking other than today though.

Kevin Shaughnessy
09-07-2011, 01:42 AM
Wednesday September 7th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
192.5x5x5

Lying Tricep Extension
82.5x3x10

Came close to 4 minutes of rest before the last set, I figure the most important part is getting all the reps. Measured my arms right after the last set and they were 15 7/8ths of an inch. Felt good, would be alot better if they were a lean 16 inches. One day...

BB Row
135x5
175x3
205x1
222.5x3x5

I'm getting pretty efficient with the hip extension aspect of this lift, weights felt real easy today.

EZ Bar Curl
82.5x3x10

Sub 1 minutes rest.

Going back to IF as well as more cardio, I was more aware of what I was eating yesterday and realized I need to do something a little more if I want to lean out. Tomorrow is really going to suck. 6 sets of high rep squats, an hour on the treadmill, and a metcon before bed.

Kevin Shaughnessy
09-08-2011, 04:16 AM
Thursday September 8th

Squats
45x5
95x5
135x5
185x5
215x3
240x5
280x5
315x12

Smashed my 315x10 goal and proved without a doubt that I'm better at high reps. I probably could have taken this to twenty if I had balls. Since this is 2 reps over my 5 day limit, I'll increase an extra 15-20 pounds next cycle depending on how cheeky I'm feeling. Speaking of cheeky, don't watch this vid unless your comfortable seeing man ass crack.

http://www.youtube.com/watch?v=sMbJ7h6sV8s

Wide Stance Box Squats
260x10

Not sure if I even need cardio after this. This didn' feel too heavy, but my groin felt pretty stiff. I need to think of another good assistance exercise for my squat. Based on my various issues (squat good mornining, weak off the floor in deadlift) I think the problem is my hamstring strength. Need to think of a good exercise for it. Already doing RDL's, but I could probably stand to hit them harder. Deficit deadlifts would be the way to go, but my back might not like that. Fuark.

I'm probably not going to do a metcon today, the thought feels bad man. I'll do my treadmill walking though. Lol I am a sissy. Once I get started on those group classes I think consistency in metcons shouldn't be a problem though.

Derek Simonds
09-08-2011, 02:13 PM
Lots of big lifts and high reps. Nice work. I am excited to see how your crossfit experiment goes. Best of luck with the weight loss.

Kevin Shaughnessy
09-09-2011, 05:26 AM
Friday September 9th

Press
45x10
75x5
95x5
115x3
142.5x5

Not surprised. Went up pretty easy actually.

Push Press
152.5x5

Felt pretty heavy.

Kevin Shaughnessy
09-11-2011, 05:42 AM
Sunday September 11th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
210x5

I came down with a cold shortly after pressing on friday. It didn't seem to have an effect on my workout aside from more lower back cramping than usual.

Lying Tricep Extension
85x2x10

The reps started becoming grinders after rep 5 of the second set so I didn't bother trying for a 3rd set. Not sure how I would safely fail on this exercise either.

BB Row
135x5
175x3
205x1
225x3x5

This could be considered a milestone but I don't feel all that happy. 225x5 isn't much when your humping the bar to get it up. 300+ will be alot cooler.

EZ Bar Curls
85x3x10

1 minutes rest, biceps feel taxed, not in a good way.

Kevin Shaughnessy
09-12-2011, 08:19 AM
Monday September 12th

Front Squat
45x10
95x5
135x5
185x3
205x1
237.5x3x3

Did not feel much harder than the last front squat workout. Bodes well. I'm just worried that the volume/recovery squatting was integral to making gains on this exercise with this rep set scheme, but so far so good.

RDL
135x5
185x5
225x5
260x3
295x3
330x12

Repped them out at a fast pace so my legs started to fail before my grip. Feel pretty good about this. Next week is 350x1+ and I'm going to go for 10. 25 pound jump next cycle.

Wide Sumo Deadlift
225x10

Pretty freaking easy, which told me that I don't suffer the same wide/narrow imbalance I had in the squat. Was hopeful that this was going to be the exercise that cured my GMing problem squatting but it looks like its back to the drawing board.

Arms were 15 1/4 inches cold flexed today, up 3/4 of an inch since I started doing direct arm work. Would be ecstatic if I could get to 16 inches cold flexed in a couple more months.

Kevin Shaughnessy
09-14-2011, 09:44 AM
Wednesday September 14th

Bench Press -TnG
45x10
95x5
115x5
135x5
165x3
192.5x5x5

Got more pain in my biceps than usual, lower part of the bicep too.

Lying Tricep Extensions
87.5x10

Came close to failure on the last rep, so I'm going to try progressing just one set. Hopefully I can make it to 100x10 before I have to reset.

BB Row
227.5x3x5

http://www.youtube.com/watch?v=A4c-xeMPQuI

EZ Bar Curl
87.5x3x10

1:30 rest on last set.

-------------------------------------------------------------

I am cursed with a heavy burden because whenever I walk into the room I realize that I am the strongest and most physically capable person there. I know that those other people are like children comepared to me and I feel as though it is my duty to protect them. I can never relax around other people because they see me as some kind of anabolic jacked huge beast monster...or some kind of super being. when they look at me I see fear and awe in their eyes. I know that it is my duty to protect them from any harm that might come there way. sometimes the gravity of the situation and the realizations just come crashing down on me and I become overwhelmed to the point of tears, and I must run into the bathroom and loose my bowels in privacy to avoid them realizing that I am human just like them. I feel like I have gone down a path of no return and that I am becoming something I dont understand. does anyone else feel this way?

Kevin Shaughnessy
09-15-2011, 09:39 AM
Thursday September 15th

Squat
45x10
95x5
135x5
185x5
225x5
260x3
295x3
330x12

I've got a very good feeling about the next 3 and a half months. Next week is 350x10 (hopefully 11 actually, or 12 if I can hack it), and 3 weeks after that I'm going to try to get 10 with my old 5RM (375). My new goal is 405x10 by the end of the year. I don't expect my 1RM to move as much as my 10RM will, so I'm still going to set 440 as my goal at the meet in January. It will be my second attempt, third I'll just go for broke.

http://www.youtube.com/watch?v=YWAQ9yNrLPQ

Wide Stance Box Squats
265x10

And I'm done. Thankfully.

Condora Stone
1

Significantly easier than it was at the beginning of the summer. In May I had to lap it, and then stand up with it, today I got it to standing in one straight shot.

Kevin Shaughnessy
09-16-2011, 09:50 AM
Friday September 16th

Press
45x10
75x5
95x5
115x3
145x4

Shocking. Didn't push press because I couldn't see a reason I needed the extra volume.

Kevin Shaughnessy
09-16-2011, 04:44 PM
Unleashed my inner cam whore and took a video of me lifting the Condora stone. Enjoy.

http://www.youtube.com/watch?v=zLFMrI6TRHQ

Theres another stone I'm setting my sights on in the rock garden. Kind of Hussafell shaped, big. I'll give it a shot next squat day.

Kevin Shaughnessy
09-18-2011, 11:41 AM
Sunday September 18th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
212.5x5

Heavy.

Lying Tricep Extensions
90x10

Hard.

BB Row
135x5
175x3
205x1
230x3x5

I can probably keep this up for a long while, just humping it harder and harder. And do that I shall. I mean, I can't think of a real life situation were I'll ever have to row anything bereft of the ability to use my lower body.

EZ Bar Curl
90x3x10

Had to rest longer than usual, 1:30 after the first set and 2:00 after the second. This is real kewl though, for some reason I find curl PR's really satisfying.

Tried that stone, its long, like a sharp oval, and heavy. I'll need to get my squat and deadlift up to lift it. Another stone related goal: press the 150# stone overhead.

Kevin Shaughnessy
09-19-2011, 12:31 PM
Monday September 19th

Front Squats
45x10
95x5
135x5
185x3
205x1
240x3x3

Was more out of breath, felt sweaty faster, and the weight felt heavier today. I blame the apple crisp I ate an hour before training.

http://www.youtube.com/watch?v=RYYzKC6Rsyc

LAST YEAR THIS WEEK: Squatted 226x8. So in a year I've added 120 or so pounds. I can live with that.

RDL
135x5
185x5
225x3
280x5
315x3
350x12

This was intense. Lockout on the last rep was laboured and I think this was a 12RM or damn close to it. Because my goal is 500 in January though, I need to move heavier weight for less repetitions. So, I'm going to jump to 405 training max next cycle, then 425, then progress by 10 pounds per cycle.

http://www.youtube.com/watch?v=Tbsug7rDFOY

LAST YEAR THIS WEEK: Deadlifted 320x5. Gains have not been nearly as good in the deadlift in this year, but I bet I've added 80-90 pounds so its not all bad.

Got some blood work done. My platelets are 205 which looks above the average range (?), my blood glucose is 5.2 which seems about mid-range. Sodium is fine, which is cool because I eat alot of salty shit. My total cholesterol is 5.48, which is high, LDL is 3.41 but HDL is 1.43, which gives me a ratio of 3.8. I would like to see LDL lower. But all in all, considering my diet consists of hot dogs, frozen pizzas, bacon, and chips, and my bodyfat percentage, I think I'm doing alright.

Tried to mess around with some stones, had 0 strength.

Kevin Shaughnessy
09-21-2011, 12:10 PM
Wednesday September 21st

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x5x5

Pretty easy. My wrists were hurting so I put on some wrist wraps, which dramatically improved my comfort level while benching. I felt really good and stable/secure, so I could just focus on pushing and form/tucking my elbows. I don't think I have wrists built for pressing. I compared with my grandmother the other day and hers were only a little smaller lol.

Lying Tricep Extensions
92.5x10

Was easier today. Unfortunately though I was getting forearm pain during these and the first 2 sets of benching, which means my time with the EZ curl bar has come to an end. I'll be doing dumbbell curls from now on.

BB Row
135x5
175x3
205x1
232.5x3x5

Easy today, only rested 2:30.

Dumbbell Curl
50'sx3x8 R
50x2x6 1x8 L

Was much more painfull. Elbow pain, shoulder pain, but only a little forearm pain, and my biceps felt way fresher after then I do bar curls.

----------------------------------------

Attended a free trial class at a local kung fu joint. Its too expensive, but it was a good wake up call. Theres nothing like watching your gut go up and down in the mirror as you struggle through a simple conditioning drill to make you feel like your training isn't on track. I'm going to find another school, a cheaper school, and maybe go more often than twice a week. I need something athletic to keep me focused on shit other than pure strength work, like cardio and a more functional bodyweight. Once December roles around I'm going to cut down to 15% bodyfat, I swear it here and let all now, I will diet down. I say December because thats when I'm scheduled to squat 405 for the first time. Hopefully I get at least 5 reps, so that once I drop down to say 190 or so, I'll still be able to squat 405, deadlift 440, and bench 225. If I can do that I'll be happy. I'm also going to get shelby starnes e-book concerning carb cycling.

I'm going to start adding callisthenics to my routine too. On the plus side, I was able to do way more diamond push ups on my knees than I was able to the last time I tried them. Like, 10 more.

Kevin Shaughnessy
09-22-2011, 11:36 AM
Thursday September 22nd

Squats
45x5
95x5
135x5
185x5
225x3
280x5
315x3
350x1
350x3

FUUUUUUUUUUUUUUUUUUUCCCCCCCCCCCCKKKKKKKKKKK that dojo. I never should have agreed to do their conditioning. Fuck this is a bummer. It does go to show how out of shape I am. I held a minute plank, did some crunches and other random bullshit, tried to take it easy, and I can't fucking squat at all the next day.

Cleaning up my diet/macros. Going to stick to around 300g protein, <200g carbs, ~110g fat. Not really a diet (3300-3500 kcals), but alot better than what I normally eat. Today on the menu is 6 hard boiled eggs, 2 pounds extra lean ground pork, 1500 grams of fat free vanilla yogurt and the rest of the carbs from a bottle of fin du monde blond ale. Cost about 20 dollars for a days food.

I'm going to try to eat only before bed ala warrior diet, should make for some god damn satisfying meals.

Kevin Shaughnessy
09-23-2011, 12:05 PM
Friday September 23rd

Press
45x10
75x5
95x5
115x3
145x5

Like dew beneath your feet on a summer morning, like a cold drink of water after a long thirst, sweeter than the desert breeze, this PR comes and washes the taste of yesterday out of my mouth.

Yesterday was the first time in a long time since I accidentally under ate. I over estimated my ability to eat 5 and a half pounds of food in one sitting.

I went over the logistics of 300g protein per day, and its too cost prohibitive. I'm going to stick with 200g pro/day, <200g carbs, and however much fat I need to get to 3500 calories.

Kevin Shaughnessy
09-25-2011, 12:54 PM
Sunday September 25th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
215x5

Warm ups felt light and easy, first 3 reps of 215 went up easy, 4th was harder and 5th was slow. 4 more weeks to 225...

http://cdn1.knowyourmeme.com/i/000/117/008/original/soon_honey_beer_bottle.jpg?1303752607

Lying Tricep Extension
95x7

Oooo so close...

BB Row
135x5
175x3
205x3
235x3x5

Still easy. Used alot more arm than usual on the first set.

DB Curl
51.5'sx3x8 R
51.5'sx2x6, 1x8

Felt easy, and I was feeling pretty strong, until I tried to curl the dumbbell without any swing at all, and couldn't get it half way. I'm only using a little hips too. No shoulder or elbow pain today though.

Hammer Grip Chins
5

Might have had one more. Eh. I can live with that. Don't really like chins anymore honestly.

Kevin Shaughnessy
09-26-2011, 02:47 PM
Monday September 26th

Front Squat
45x10
95x5
135x5
185x3
205x1
242.5x3x3

Last set was a grinder :/.

RDL
135x5
185x5
225x5
275x5
320x5
360x9

Definitely had another, but the CV aspect hit me hard so I took longer rests between reps and my grip failed. More knee bend today too, came closer to a DL than rdl. Its probably better like that though. My concern is CNS stress and lower back pain, and if both those issues are fine doing reg. TnG, then great. More weight and more carryover.

Kevin Shaughnessy
09-28-2011, 01:19 PM
Wednesday September 28th

Bench Press - TnG
45x10
95x5
115x5
135x5
170x3
197.5x5x5

Medium-hard.

Lying Triceps Extension
0x0x0

Taking the week off from these.

BB Row
240x3x5

I think I took a bigger jump today. Forgot what I did last workout.

DB Curl
52.5x3x8 R
52.5x2x6 1x8 L

Focused on more bicep tension, but had to cheat about 50 percent of the time if I wanted to make the reps. More pump and fatigue this time naturally.

Weighed 248 today, clothed/fed/watered. Could be worse. Haven't gained any in the last couple of weeks at least.

Kevin Shaughnessy
09-29-2011, 09:32 AM
Thursday September 29th

Squats
45x5
95x5
135x5
185x5
225x3
255x5
300x5
340x10

Didn't sleep well last night, was close to moving this workout to tomorrow but ended up feeling fresh enough to do it. I moved the training max to 400 so I would be doing no more than 10 reps. Hate high reps. So this is only 35 pounds less than my old 5RM. Hopefully I hit at least 6 when I do 380 in a couple weeks.

Wide Stance Box Squat
270x0
205x10

Got plastered by 270, and 205x10 was pretty hard. wtf man.

Kevin Shaughnessy
09-30-2011, 12:31 PM
Friday September 30th

Press
45x10
75x5
95x5
115x3
147.5x2

I knew I wasn't going to get all the reps but I didn't expect to get only 2. Hopefully this doesn't mean its going to take three weeks for me to move up 2.5#.

Did some measurements and was happy to find that my shoulder width is 20.75, instead of the 18 I thought it was. Arms are up to 15.4 inches cold flexed. I'll probably lose an inch if I cut so that bodes better than when they were sub 15. Oh lawd. Imagine cutting to 13 inch arms..........

Kevin Shaughnessy
10-02-2011, 02:55 PM
Sunday October 2nd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
217.5x5

About as hard as last week, maybe even a bit easier.

Lying Tricep Extensions
45x3x20

Felt really light, but I still had to work for the last couple reps of the last 2 sets. Sub 1:30 rests.

BB Row
135x5
175x5
205x3
242.5x3x5

First set I tried not to use alot of hips, but ended up unhappy with the ROM. So for the second set I used more hips and aimed for higher up on my chest. Hips look a little overdone on that set. Third set I just tried to maintain as much arm tension as possible and bring in the hips as needed and I believe I got a happy medium.

http://www.youtube.com/watch?v=3sEIEVmjdk4 - Set 1

http://www.youtube.com/watch?v=ycfODuygpy8 - Set 2

Curling Dem Fiddy Fo's
3x8 R
2x6 1x8 L

Got a vid up. Swinging doesn't look that bad, but gives significant assistance ( \(_o)/ ). Collars flew off on the last set with my left arm so I had to do it twice.

http://www.youtube.com/watch?v=-CUZHG7t8BU

Kevin Shaughnessy
10-03-2011, 04:31 PM
Monday October 3st

Front Squats
45x10
95x5
135x5
185x3
205x2
245x3x3

Serious grinders, seems like my lp is stalling out after the program change. Ah well. I made pretty decent strides doing 3x3 on TM. Hopefully I can squeeze out 10 more pounds.

Deadlift - Touch and Go
135x5
185x5
225x3
300x3
340x3
380x10

WOW. Killed it! Very happy. Cardio wasn't much of a factor today so I was just banging them out. I have the damndest sticking point: Last 3 inches of lockout.

Kevin Shaughnessy
10-06-2011, 12:12 AM
Thursday October 6th 400TH POST WOOOOOOO

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
200x5x5

Closer to 4 minutes rest between set now.

Lying Tricep Extensions
47.5x3x20

Arms are up to 15 1/2 inches cold flexed, and pumped up (just a tricep pump) they're 16 1/4. It would be too fucking cool if I can work up to 17 inch arms pumped before I start cutting. Even if I have fatceps I would still like to experience 17 inch arms momentarily.

BB Row
135x5
175x5
205x3
245x3x5

Heavy, really heavy. And put alot of strain on my lower back. I'm going to drop the weight to 205 and do some higher reps for awhile.

Dumbbell Cheat Curl
55x3x8 R
55x2x6 1x8

Slowed down the negative, was intense. Lots of tension.

Kevin Shaughnessy
10-07-2011, 03:07 AM
Friday October 7th

Squats
45x5
95x5
135x5
185x5
225x3
280x3
320x3
360x8

So it seems like it will be the same as last time I was on 5/3/1; lose 1 rep for every 10 pounds. 380x6 should be in the bag. Then its only 6 weeks to hopefully 400x6. Then 410x6 :O.

http://www.youtube.com/watch?v=3tEClngbWRI

Wide Stance Box Squats
215x10

Felt pretty light and easy-ish, hopefully I can take 10 pound jumps back to where I was.

Kevin Shaughnessy
10-08-2011, 02:42 AM
Saturday October 8th

Press
45x10
75x5
95x5
115x3
147.5x4

Looks like it will be three weeks before I hit all 5 reps. I'm not too sad. I guess I've reached a place where I have some basic level of satisfaction with my lifts to the point where waiting an extra week or 3 is no big deal.

I've gotten the opportunity to be trained by an accomplished middle distance runner, and so starting next week (probably) I'm going to be training for a better 5k time on squat days, and the day after deadlift days. I'm not looking forward to it as I get no joy from running but I want that athleticism. I'll be doing squats on friday and deadlifts on monday now.

Kevin Shaughnessy
10-10-2011, 05:26 AM
Monday October 10th

Front Squats
45x10
95x5
135x5
185x3
205x2
247.5x3x3

Warm up sets felt light and I only felt the need to rest about 3:30 but the last rep last set almost stopped moving halfway up.

Deadlift From Rack - Touch and Go
135x5
185x5
225x5
275x3
320x5
360x3
400x10

Wore the thick belt today, fucked with my back position but I think its an even trade for more weight, plus my lower back is strong relative to what I can lift anyway. This will necessitate a bigger jump next cycle, I'll pick a max that has me doing 420x1+. This wasn't all out, which is cool. Maybe I'll even get 420x10 in 3 weeks, that would be awesome. Hell 6 weeks ago I did 315x10 so who knows.

http://www.youtube.com/watch?v=hO7fOxnCEXE

Went to a local mountain after lifting. TONS of stones of all shapes and sizes. Problem was I was pretty wasted from the workout and couldn't lift much. Looked like a wuss. It kind of sucks that with the way my workouts are scheduled, there really isn't any good day to lift stones at full capacity.

Kevin Shaughnessy
10-11-2011, 05:44 AM
Tuesday October 11th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
220x5

Was tough but I think I have 5 more pounds in me.

http://www.youtube.com/watch?v=mVPPVvhkr8g

Lying Tricep Extension
50x3x20

Triceps were still burning after 2 minutes rest after the second set so I rested 3. Tough. I think I might have done 25 on the first set.

BB Row
135x5
175x5
205x2x5
205x15

Hardly strict.

DB Curl
56x2x8 R
56x1x6 L

Cut it short because they're practically DB cleans at this point. I really prefer barbell curls... I think what I'll do is cut back the DB weight, and perform them against the wall.

Kevin Shaughnessy
10-12-2011, 03:36 AM
It occured to me how pronounced my weakness is deadlifting from a dead stop. Since squats did alot for my deadlift with a stretch reflex, I'll try pause squats after the next 5/3/1 cycle (I'll be testing my 1RM from the floor then). I've also found that I can do GMings up to 225 for reps without huge difficulty but when I try to perform them from the pins 135 feels like alot. Got to rectify that. The obvious solution would be to just pull deadlifts from a deadstop but I don't want to put my lower back through more than I have to.

Eduardo Chile
10-12-2011, 12:51 PM
Just a note on the deadlift. I've found it needs a descent amount of practice to get good at, and form tends to break down at heavier weight. I think doing deadlifts from a dead stop would be good for you.

I think there is some carryover between the squat and deadlift, but once your strength get higher and higher the less you will find this carryover. Hip angle, foot positioning, etc are different.

Btw, your squat has come up nicely. It'll be interesting to see as you transition into lower reps to see what you max out. I think you've built a good base with the higher reps.

Kevin Shaughnessy
10-13-2011, 08:45 AM
Just a note on the deadlift. I've found it needs a descent amount of practice to get good at, and form tends to break down at heavier weight. I think doing deadlifts from a dead stop would be good for you.

I think there is some carryover between the squat and deadlift, but once your strength get higher and higher the less you will find this carryover. Hip angle, foot positioning, etc are different.

Btw, your squat has come up nicely. It'll be interesting to see as you transition into lower reps to see what you max out. I think you've built a good base with the higher reps.

Dead stop deadlifts would be ideal, but every time I include them in my program my lower back starts to get pretty fucked up, to the point where I cant squat or deadlift for a time. Something about including the stretch reflex makes it alot easier on my spine.

I'm going to be testing my squat/bench/deadlift 1RM sometime early November at a seminar at Montreal Barbell. I'm letting my hopes get a little high that with some solid technique pointers I might be able to hit some tasty numbers. Deadlifting 500 raw would be awesome as fuck, but I'd accept 470. Squat will probably be done in single ply + wraps so maybe I can hit 500-550.

Thursday October 13th

Bench Press - TnG
45x10
95x5
115x5
135x5
170x3
202.5x4x5

Cut it one set short because the last rep of set 4 was sllooww. Because of the schedule change I did this workout only 48 hours after intensity day, which may have contributed to the difficulty. I'm okay with stalling though, I'm ready for a new program. What I'm thinking I'll do is 5/3/1 thing, with a bench day and a press day, but have push presses done as assistance on bench day, and close grip benching done as assistance on press day. Then throw in some tricep, bicep, and back work at the end of each workout. Superset tri's and bi's.

Actually, first I'll do smolov jr after this week.

Eduardo Chile
10-13-2011, 10:22 AM
I would hesitate to discard an exercise like that unless you have a physical issue. Chances are if you can squat you can deadlift without issues. You should videotape yourself and see if your lower back is rounding too much. The issue could be tight hamstrings too. Plus, it doesn't seem you do them with regularity so that could magnify the problem. Just food for thought.

Kevin Shaughnessy
10-14-2011, 08:43 AM
I would hesitate to discard an exercise like that unless you have a physical issue. Chances are if you can squat you can deadlift without issues. You should videotape yourself and see if your lower back is rounding too much. The issue could be tight hamstrings too. Plus, it doesn't seem you do them with regularity so that could magnify the problem. Just food for thought.

Noted, thanks.

Friday October 14th

Squat
45x5
95x5
135x5
185x5
225x3
300x5
340x3
380x6

Could I have done a seventh rep? Will I forever be haunted by "the rep that got away"? Would have been great to try, because if I got 7 today I would of jumped to 400x1+ next cycle. Ah well.

http://www.youtube.com/watch?v=kH35cOFpKks

Wide Stance Box Squats
225x10

Pretty easy.

Kevin Shaughnessy
10-15-2011, 08:34 AM
Saturday October 15th

Press
45x10
75x5
95x5
115x3
147.5x4

Alright, it doesn't seem this works anymore. Lets see what happens to my press after a smolov jr bench cycle.

BB Row
135x5
175x5
215x2x5
215x12

Focused more on using the arms at first than usual, but the last 3-4 reps were pretty cheaty.

Weight is 247. I seem to be stagnating, which is nice.

Kevin Shaughnessy
10-17-2011, 10:24 AM
Monday October 17th

Front Squats
45x10
95x5
135x5
185x3
215x2
250x3x3

Rested 5 minutes between sets instead of 3 and it made a big difference. Last set was not nearly as grindy as the previous workouts.

Deadlift From Rack - Touch and Go
135x5
185x5
225x5
275x3
320x5
370x5
420x10

Wow, was actually very easy. I'm just going to move up to 440x10 next week instead of continuing this cycle. Would like to think this means a big increase from off the floor poundages but theres a good chance it really doesn't. I guess I'll see come november. Thumbs are massacred.

http://www.youtube.com/watch?v=QswS0aV71BY

Kevin Shaughnessy
10-18-2011, 10:15 AM
Tuesday October 18th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x6x6

1 minute rest between the first five sets, then 40 seconds for the last. Was still kind of easy.

BB Row
135x5
175x5
217.5x2x5
217.5x12

Messed around with the stones in my backyard for a bit, managed to get the 245# onto my chest but couldn't shoulder it. Got the hussafell shaped one about six inches off the ground, but theres just no good place to hold onto it so I couldn't get close to locking it out. Need a stronger chest compression I guess. Tried to press the 150# stone but couldn't get it into a good position to press and ended up hurting my wrists a bit.

Kevin Shaughnessy
10-20-2011, 10:45 AM
Thursday October 20th

Bench Press - TnG
45x10
95x5
115x5
135x5
175x7x5

Weighed 240 today, first thing in the morning after using the washroom. Its good to see I'm only 10 pounds heavier than I was 10 months ago, but squatting an extra hundred pounds. And theres nothing intimidating about dieting off 50 pounds, so I'm feeling pretty good about it.

Kevin Shaughnessy
10-21-2011, 12:41 PM
Friday October 21st

Squat
45x5
95x5
135x5
185x5
225x3
265x5
310x5
350x9

After the 9th rep my legs felt like lead so I racked it. So there was no improvement made today. My recovery has been a bit inadequate this past week, so I'm going to make a few changes there. Next week I'm going to attempt an 8th rep with 370 even if it feels like theres a good chance I'll fail it.

So the BOM 2012 has an official date, Jan 14. 2 weeks before then I'll be wrapping up my last 5/3/1 cycle before the comp with 420x1+. Hopefully I hit 2-3 reps. The next two weeks I'll run some kind of taper. My goal is still 500 with knee wraps, but I might end up needing a very good thick pair if I want to hit it.

Wide Stance Box Squat
245x10

Could have been harder. I'll make another 20 pound jump and then continue with 5 pounds.

Kevin Shaughnessy
10-22-2011, 01:20 PM
Saturday October 22nd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
187.5x8x4

BB Row
135x5
175x5
220x2x5
220x12

Got an exertion headache from this, and I think I crossed the line between a row and a partial deadlift towards the end.

Kevin Shaughnessy
10-23-2011, 01:02 PM
Sunday October 23rd

Bench Press - TnG
45x10
95x5
115x5
135x5
175x3
200x10x3

Felt this in my bicep tendons, got worse as the sets went on. Wasn't super strenuous though, rested 3 minutes between sets. Going up 7.5 pounds next week.

Kevin Shaughnessy
10-24-2011, 12:46 PM
Monday October 24th

Front Squats
45x10
95x5
135x5
185x3
215x2
252.5x3x3

Another 2.5# added by the grace of Odin.

Deadlift from rack - TnG
135x5
185x5
225x5
275x3
345x5(sort of)
400x5
450x9

Belt pinched the ever loving shit out of my stomach so I ended up stopping the set of 345 and restarting after adjusting the belt. The next two sets were continuous. I probably should have went for 440 and gotten 10 but I wanted to win a little e-competition so I went for 450. This was hard on the joints, my hip hurts when I walk now, so I'm going to alternate TnG deads with speed deadlifts and paused goodmornings weekly.

I've got a vid of the lift but my ass is almost completely exposed in the mirror so I'm going to refrain from posting it.

edit: Yeah, I'm limping and hobbled now, pain right in the hip flexors.

Kevin Shaughnessy
10-25-2011, 01:20 PM
Tuesday October 25th

.8 Mile Run
7:45

Gonna do some "overdistancing" and run three miles next time at a moderate pace. This .8 miles killed me so I think the best way to get my 1 mile time down quick is just to get used to long distance so the shorter distances don't seem like a big deal.

Bench Press - TnG
45x10
95x5
115x5
135x5
172.5x6x6

BB Row
135x5
175x5
205x2
222.5x2x5
222.5x12

Kevin Shaughnessy
10-27-2011, 09:02 PM
Friday October 28th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
182.5x7x5

Felt really light today, alot like 165 did at the start of this cycle. Noice.

CoC #2
6 R
.9 L

1 rep short of matching best PR with my R, and got closer then ever with my L. Not bad for having not touched a gripper in months.

Starting the couch to 5k program, gonna do it three days a week, mon/wed/fri.

Kevin Shaughnessy
10-29-2011, 12:42 AM
Saturday October 29th

Squats
45x5
95x5
135x5
185x5
225x3
290x3
330x3
370x8

This was exhausting, easily the most intense workout I've ever done. As I was tying my shoes to begin, before I had even done a set with the empty bar, my heart was pumping hard from adrenaline. The whole warm up period I was on edge. After the last set of squats, I could barely stand, and my eyes were almost rolling around in my head for the next 10 minutes due to endorphins.

http://www.youtube.com/watch?v=YMdI9vqeDM8

Wide Stance Box Squats
265x1
250x10

Realized I wasn't getting 10 with 265 so I dropped it down 15 pounds. This sucked, and I had to lie down on my bed after to prevent myself from puking.

I don't think I'll be running today lol. What I'm going to do is stop having a set day that I squat/deadlift on, and just squat/run/rest/rest, deadlift/run/rest/rest. I think getting into better cardiovascular shape will have a big impact on my squat performance. Already today I was less out of breath during the warm ups, and once I get in good shape I might be able to finish the sets faster.

Kevin Shaughnessy
10-29-2011, 11:57 PM
Sunday October 30th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x8x4

Again, pretty easy. Not much fatigue after.

Run
8x1:00 jog/1:30 walk

Got 1.61 miles approximately. Was actually fun, just the right amount of work and rest. Felt pretty good to go down the streets at a decent pace. I'll try and do 1.7 miles next time.

Was going to row, but ended up sore as hell after the run and just bending over is intense, so I'm going to hold off until tomorrow.

Waist has blown the fuck up this month for some reason, measures 2 inches bigger but I don't know if I've even gained 5 pounds. I'm cool with being fatter than the average person but I think things are going to get out of hand in not too long. I don't want to cut but I also don't want a 50 inch waist.

Kevin Shaughnessy
10-31-2011, 02:39 AM
Monday October 31st

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
207.5x10x3

Felt heavier, elbows kind of hurt a little, but I still never grinded out any reps. Another 7.5# increase. Hoping for 250x1 TnG at the end of the cycle. Then its only 50 pounds to 300, awww yeeehhhhh!

BB Row
135x5
175x5
205x2
225x2x5
225x12

Felt like cardio, was really out of breath after the set of 12. Was super sore coming into this workout but finished it feeling alot better. Knees kind of hurt from the rows though :/.

Kevin Shaughnessy
11-02-2011, 05:26 AM
Wednesday October 2nd

Front Squats
45x10
95x5
135x5
185x3
215x2
255x3x3

I recorded these squats and they went up alot faster than they felt like they went up. I have a good feeling I can take this 3x3 progression up to 300x1. Its only about 35 more pounds. Although my form is getting atrocious, upper back is rounding and I'm getting bent over like crazy on some reps.

Bench Press - TnG
45x10
95x5
115x5
135x5
180x6x6

Pretty easy.

Deadlift From Floor
135x5
185x5
225x3
275x3
315x2
365x1
405x0

365 felt heavy as hell and I failed 405 around the knee. Looks like the TnG deadlifts tax recovery just as much as doing them from the floor. Next wednesday I'll try and pull a PR 1RM.

Going to start cutting next weekend after I test my bench. 3500 calories on training days, 2500 on rest/run days, 200g pro/day to start. Going to cut to 200. Will be taking 600mg test /week to counteract recovery deficit (not srs).

Kevin Shaughnessy
11-03-2011, 04:07 AM
Thursday November 3rd

Run
8x1:00/1:30

Managed 1.73.5 miles approx. This did not feel like the perfect rest/work ratio this time, this was much more work, although I have to admit coming up on the last bit of the course I mapped out a whole interval early felt goodman. Groin kind of hurts. I think thats the result of running the day after deadlifting. I don't like deadlifting... call me a heretic but I think I can live without it. I'll just stick to heavy RDLs/GMs and squats. Anyway, next time will be the last time running this interval and I think I'll be satisfied with 1.75 miles.

Kevin Shaughnessy
11-04-2011, 07:45 AM
Friday November 4th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
190x7x5

Easy, comfortable workout. No elbow or shoulder pain. I was also able to unrack the bar and complete the first rep while holding my breath much easier than I was able to last week. Before I felt like I was about to suffocate once I had the bar unracked but today I was even able to take my time before starting the first rep.

I just might test my new max by repping out 225. Getting like 7-8 reps would be pretty satisfying.

BB Row
135x5
175x5
205x3
227.5x2x5
227.5x12

Arms gave out for the most part at rep 9, last three were done with a liberal amount of hip action.

Tried to press the 150# stone. Picked it up and just heaved/flipped it into position, went smoothly and after some quick adjustment of my hand position I was in a good position to press. Then my biceps cramped up like crazy and I had to drop the stone. Fuck.

Kevin Shaughnessy
11-05-2011, 01:16 PM
Saturday November 5th

Squats
45x5
95x5
135x5
185x5
225x3
270x3

Two problems today: 270x3 felt way harder then it should have, and my right knee hurts too much to continue. The knee pain, obviously from running, is an ache in the lower part of the knee, it feels like its where the tibia and femur connect. While squatting I was also instinctively trying to lessen the pressure on my knee by bending forwards more. On a positive note, I was able to rather easily perform a diamond push up on my toes. I could only get a couple on my knees back when I was about 70 pounds lighter lol.

I'm going to count this workout as a deload and start the greyskull LP "linebacker" program next week.

Kevin Shaughnessy
11-06-2011, 07:53 AM
Sunday November 6th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
205x8x4

Felt like a 10rm weight.

Mrs. Bumsteen
5 rounds for time:
55# DB Snatch x10
55# DB Swing x10
BW Squat x10

Time: 11:23

Did alot worse than I expected. My best time on this (with a 35# DB for snatches) was something around 5 minutes a year ago. Anyway this wasn't all out, although I was still close to puking and had to rest after each set of 10 for a good 20-30 seconds. I figure a 75% effort is better than a 0% effort though. I'm going to be feeling pretty good once I get this down to 6 minutes.

Good news is, I hopped on the scale between bench sets and weighed 245 clothed/fed/watered. Down a couple pounds from 3 weeks ago.

I looked up the junior CPF records and in the 100kg class the best squat is 155kg. I can beat that easily so it might be worth it to cut harder than I would normally do to make weight, or try to shed some water weight before the BOM.

Kevin Shaughnessy
11-07-2011, 04:59 PM
Monday November 7th

Bench Press - TnG
95x5
115x5
135x5
175x5
217.5x10x3

Program called for 215 but I wanted to get a bit closer to my best 5RM so I added a couple pounds. Felt real heavy, but the bar still didn't get significantly slower as the sets went on. Friday I'll be repping 225 to test my new max.

Found a way to make my workouts twice as productive: practicing hitting vocals notes in between sets. Learning a skill while getting stronger = win.

Almost rowed until I realized its only been 72 hours. I'll row wednesday.

Kevin Shaughnessy
11-08-2011, 07:01 AM
Tuesday November 8th

AM:
Fasted Cardio
Burpees 15 10 10

45 seconds work 1:00 rest. Felt heavy and slow. Going to start doing these 6 days a week in the AM after fasted walking. Also starting grease the groove chins, 5 sets of 2.

Kevin Shaughnessy
11-09-2011, 08:23 AM
Wednesday November 9th

AM:
Fasted Cardio - 1HR
Burpees 15 12 10

Felt good man, feel fresh. Having bacon this morning but replacing the bread I would normally have with an apple.

PM:
Front Squats
45x10
95x5
135x5
185x3
215x2
257.5x3 - 100%
247.5x3 - 96%
237.5x5x3 - 92%
205x4 - 80%

Result: 12.5# PR

Last set of 205 was meant to be a set of 10, but my form was degrading hard by that time so I called it a set at 4.

BB Row
135x5
175x5
205x5
225x3
235x3
245x3
255x3
260x3
225x10

These were some cheaty rows. 260x3 felt like my lats were ripping from the bone, probably not a good sign.

My new program is basically whatever lifts I feel like doing, every day, however I feel like programming it that day. Tomorrow I'll do 15 singles of goodmornings. I'm not going to go insane and start programming things like bosu ball one legged curls though, its just going to be a steady rotation of back and front squats, good mornings, rows, pressing and its variations and bench pressing and its variations. Sets and reps will usually be 1-3 reps ascending/singles across, then a high rep back off but if I feel like changing it up I won't hesitate.

Kevin Shaughnessy
11-10-2011, 08:26 AM
Thursday November 10th

Good Mornings - Paused On Pins
45x5
95x3
135x3
165x3
185x3
200x3
215x3
225x3
240x3
255x1
270x1
280x1
225x10

Done from a height of 41 inches. Started with 1 min between triples up to 185, then moved to 1:30, then to 2:00 for 225, then three minutes up to 240, then 5 minutes. No belt.

http://www.youtube.com/watch?v=ZWisqEv88jI - You can see that my upper back rounds as I break the bar from the pins. Need to start doing some accessory stuff to fix that.

Shrugs
135x5
185x5
225x5
255x5
275x5
295x5
315x4x3
315x7
225x20

Did some static holds at the end of the set for grip work. Maybe these will fix my upper back problem? I'm certainly not good at them. I'm bending my elbows without thinking though, probably not good for the biceps.

Squat Supports
135x10s
225x10s
315x10s
405x10s
495x5x10s
405x20s

Not sure what exactly benefits from these, but their fun, and at the least will improve my mental squat game. Thats why the last set was 405, its what I want to triple on saturday. It felt alot lighter after all the sets of 495.

Kevin Shaughnessy
11-11-2011, 08:18 AM
Friday Novemeber 11th

Bench Press - TnG
225x6
225x3
215x3x3
195x8

Supersetted with:

Pull Up Singles
10

Got very close to locking out a ninth rep with 195, but elbows just wouldn't fully extend. I'm shortening up the rest periods to keep my heart rate up, get in some conditioning and shed some fat.

Arms are pretty destroyed.

Squats
45x5
95x5
135x5
185x5
225x3
275x3
315x3
365x1

Belted up from 315 onwards. 365 felt like a 1RM. Lesson learned.

Wide Stance Box Squats
255x10

This was good, made me feel like I got something done today.

Kevin Shaughnessy
11-13-2011, 09:01 AM
So in keeping with the spirit of doing my own thing, but with the realization that I'd do better with a schedule, I've designed my first ever program. It goes like this:

Monday

AM: Front Squats max triple then volume, Wide stance box squat 10RM
PM: Row ascending triples, Bench/Press work up to max reps then volume/superset chins

Wednesday

AM: Good Morning work up to max then backoff
PM: Bench/Press work up to max reps then volume/superset chins

Friday

AM: Front Squats max triple then volume, Wide stance box squat 10RM
PM: Row ascending triples, Bench/Press work up to max reps then volume/superset chins

Saturday

CONDITIONING.


My diet is going to be 3000 calories at a minimum, and 3500 calories at a maximum. I want to slooowly cut down, slow enough so that I can train how I like and not get weaker. Ah yes and you'll notice there are no narrow stance parallel back squats in my program. I'm burnt out on those, need a break.

Critiques or comments welcome.

Eduardo Chile
11-13-2011, 02:18 PM
So in keeping with the spirit of doing my own thing, but with the realization that I'd do better with a schedule, I've designed my first ever program. It goes like this:

Monday

AM: Front Squats max triple then volume, Wide stance box squat 10RM
PM: Row ascending triples, Bench/Press work up to max reps then volume/superset chins

Wednesday

AM: Good Morning work up to max then backoff
PM: Bench/Press work up to max reps then volume/superset chins

Friday

AM: Front Squats max triple then volume, Wide stance box squat 10RM
PM: Row ascending triples, Bench/Press work up to max reps then volume/superset chins

Saturday

CONDITIONING.


My diet is going to be 3000 calories at a minimum, and 3500 calories at a maximum. I want to slooowly cut down, slow enough so that I can train how I like and not get weaker. Ah yes and you'll notice there are no narrow stance parallel back squats in my program. I'm burnt out on those, need a break.

Critiques or comments welcome.

My first question is what are your goals?

Second, what you have written is the beginning of a plan but it needs to entail so much more.
1. Exercise Selection - Why did you pick the exercise? You enjoy doing it? You're hoping to supplement your squat, bench, press, deadlift, etc?
2. Intensity - Do you need more physiological changes or more CNS changes?
3. Volume - How are you going to quantify the amount of work you do?

Also, how are you going to progress week to week and your exercise selection should change as needed.

I hope these questions can help you formulate your own program and if you got some questions fire away.

Kevin Shaughnessy
11-14-2011, 11:25 AM
My first question is what are your goals?

Second, what you have written is the beginning of a plan but it needs to entail so much more.
1. Exercise Selection - Why did you pick the exercise? You enjoy doing it? You're hoping to supplement your squat, bench, press, deadlift, etc?
2. Intensity - Do you need more physiological changes or more CNS changes?
3. Volume - How are you going to quantify the amount of work you do?

Also, how are you going to progress week to week and your exercise selection should change as needed.

I hope these questions can help you formulate your own program and if you got some questions fire away.

Thanks Eduardo for your questions! I'll give them some thought. Your right that my program outline was vague, but it was intentionally vague. I want to just walk into the gym and pound away with whatever weight feels like a good idea. Sets across, ascending, whatever sounds the most enjoyable that day. I'll be trying to hit PR's every workout.

Monday November 14th

Front Squats
45x10
95x5
135x5
185x3
225x2
260x3 - 96%
265x3 - 98%
270x3 - 100%
255x3 - 94%
245x2x3 - 90%
225x3 - 83%
215x3 - 79%

Result: 5# PR

So this little experiment has already proven itself wildly successful and its only the second FS workout! This is a 12.5# PR set just 5 days after FSing a hard 257.5x3. Squatted without the mirror and it felt way, way better. I could feel the subtle shifts of my balance and could focus better on maintaining form. I'm going to rest another 5 days before front squatting again. If it worked this time why wouldn't it work again? I'm also going to stick with doing 8 heavy worksets.

BB Rows
135x5
175x5
205x5
225x3

Weight felt heavy and I felt sluggish, so I stopped there.

Press
45x10
75x5
95x5
115x3
135x6
135x5
130x2x4
115x3x5

Kind of disappointed I only got 6, but I wasn't wearing a belt and the bar got pretty far in front of me on some reps. Second set I cleaned up the form and it showed. I'll try and get 7-8 w/ 135 next press workout. I had 5 with 130 but I accidentally bounced the bar on my sternum and it killed the fifth rep. I need more practice. Rested 5 minutes but still failed on the 5th rep of 130. I think that was a genuine strength issue because my form was pretty crisp. Backed off with a couple sets of 115 while practicing strategic lay-backing. Seemed to work. I hope I didn't destroy my pressing muscles for a week with this.

Shrugs
135x5
225x5
295x5
315x5x5
315x12

Was done from 1 pin lower than last week, Last set was done with a hook grip, BIG DIFFERENCE.

Good workout!

Kevin Shaughnessy
11-16-2011, 09:20 AM
Wednesday November 16th

Bench Press
45x10
95x5
135x5
185x5
225x7
215x5x3

That is what I'm talking about! Next week, 8! My triceps were feeling a little tired though so I just did 5 triples at 215 to finish the workout. I wonder if I would have been better off just ending it after 225x7.

Good Mornings
45x5
95x3
135x3
185x3
225x1
255x1
285x1
245x6x1

Didn't feel like doing a bunch of singles, slowly working up to a max, so I just rushed the max a bit and hit the back off stuff harder. Couldn't find my camera so I have no way of knowing if this was even a PR since the set up could have been different. Grinded it out like crazy though. Same with the 6 singles. Next wednesday I'll follow an identical work up as last week and try and hit 290.

BB Row
135x5
175x5
205x3
225x3
235x3
245x3
255x3
265x3
270x5
230x10

I felt stronger but it's hard to quantify an actual improvement with this exercise.

Found my camera, it was right on the window sill where I left it..

http://www.youtube.com/watch?v=s8YX9LnH34s

Wide Stance Box Squat
260x10

Tied my all time best.

Weighed 238 wearing a t-shirt, underpants, and having drunk about 2 liters of water. Diet wise I'm actually going to do 3000 cals on training days and 3500 on rest days. Training blunts my appetite and its easy for me to fast/eat sparingly, but the next day I wake up really hungry. Once or twice a week I'll just eat normally (surplus lol) depending on how hungry I am and how hard the workout was the day before.

Conditioning tomorrow.

Kevin Shaughnessy
11-18-2011, 10:19 AM
Friday November 18th

Press
45x10
75x5
95x5
115x3
135x7
135x4
135x2x1
135x3
135x4
130x5
125x5

Sort of a PR. No doubt I got 7 because my form was better, as evidenced by the next max effort set of 4. Wanted to do more sets but I thought I would play it safe for now.

Chin Ups
5x3

Took it easy so I don't interfere with front squatting tomorrow. Going to attempt 280x3.

Kevin Shaughnessy
11-19-2011, 03:00 PM
Saturday November 19th

Front Squats
45x10
95x5
135x5
185x3
225x2
255x1
275x3 - 100%
255x4x3 - 92%
245x3 - 89%
235x3 - 85%
225x3 - 81%

Didn't go for 280, 275 was pretty hard. Still, its a 17.5# PR in 10 days, not too shabby. I'm going to continue front squatting only until Jan 1st, then I'll integrate back squats back into my program. Hopefully I hit 300x1-3 by then.

http://www.youtube.com/watch?v=c90EM4SyUcs

Kevin Shaughnessy
11-21-2011, 02:43 PM
Monday November 21st

Bench Press - TnG
45x10
95x5
135x5
185x5
225x4

http://s3.amazonaws.com/kym-assets/entries/icons/original/000/002/796/447px-Manlytears3.jpg?1275218057

Here are the possible reasons for this regression I've thought of: 1) Did 20 reps total with 135 last press workout, where the previous one I had done 11. Then the next two sets were of heavier weight than last time. This is a likely cause. 2) Had only eaten 760 calories prior to workout (11 hours after waking). 3) Lower total weekly calorie consumption. *edit* it wasn't a calorie problem. Last night I pigged out and in that one day added 5 pounds and an inch to my waist although logistically that makes no sense. But thats what the scale/tape measure say.

Went back over some of my previous FS workouts and plugged in the % of max, should make figuring out what works easier. The press workouts where I did repeated sets with 100% of my max rep weights were tricky. I think I'll just go for a max triple each workout, then add 2.5#. If I hit 2, I haven't improved. If I only get 1, then I've regressed. Each workout I'll hit a top set and then go down in weight, no more hitting more sets with the top set weight.

Kevin Shaughnessy
11-22-2011, 11:17 AM
Tuesday November 22nd

Wide Stance Box Squat - 15.25" box
45x5
95x5
135x5
185x3
225x3
255x3
275x3 - 84%
300x3 (BELT) - 92%
325x3 (BELT) - 100%
265x10 - 81%

Go for a CPF mens equpped junior squat record? Maybe. Current is 320kg. I'll pick up some briefs though. This might be the change I need. Going to be doing these Mondays, Thursday will be front squat day.

Mrs Bumsteen
5 Round For Time:
10 55# Dumbbell Snatch
10 55# DB Swing
10 BW Squats

Time: 7:18

Much more reasonable. I guess last time I had alot of accumulated fatigue from squatting. Its probably from doing lots of 6-12 rep maxes. I bet if I stick with triples I won't have that problem.

Conditioning on Tuesdays and Fridays.

Kevin Shaughnessy
11-23-2011, 10:35 AM
Wednesday November 23st

Press
45x10
65x5
85x5
95x5
115x5x3

Took an easy day today, want to be fresh for fridays bench session at montreal barbell where I've signed up for their certification process. I cleaned up my form today, dead stop reps (which I'll continue doing exclusively), straight wrists, lots of backwards lean (which feels really good for some reason), big chest, elbows up etc.

Deadlift
135x5
225x5
315x3
405x1
455x1
475x1

Tasty.

Kevin Shaughnessy
11-24-2011, 09:32 AM
Thursday November 24th

Was going to front squat but my legs felt pretty tired as I warmed up and I didn't see a pr happening. I'm also going to switch to chest supported rows instead of barbell which I'll start next wednesday, so this week will be a rest week for my post. shoulder girdle.

Kevin Shaughnessy
11-25-2011, 07:09 PM
Friday November 25th

Bench
45x5
95x5
135x5
185x3
225x1
225x3 (SHIRT)
300x1 (SHIRT)
315x1 (SHIRT)
350x2x0 (SHIRT)
315x1 (SHIRT)

Fun stuff. Long session, I got there at 5:30 and left at 9:30, although I only benched in the beginning. These guys were hitting some big ass lifts, saw 7 plates + a quarter towards the end. The form is very different in a shirt, its going to take some getting used to but I'm looking forward to putting up 4 plates.

Chest Supported Row
40x10-140x5x10

Just went down the stack one pin at a time, rests starting at one minute than moving to 5.

Lat Pull Down
20x10-90x3x10

Gotta work on the v taper bro.

Kevin Shaughnessy
11-27-2011, 11:57 AM
Sunday November 27th

Wide Stance Squat - Loose Briefs
45x5
135x5
225x3
275x1
315x1
365x1
405x1
465x1

The biggest issue I found was my knees wanting to come in, which the pull of the briefs exaggerates. I might do some extra box squats tonight, as well as front squats. One cool thing about squatting wide is that my hip mobility improved quite a bit when I was finished.

Front Squat
45x10
135x5
225x1

Hurried the warm up a bit, but 225 still ended up feeling like the first rep of a max triple. I was told geared lifting went straight to the CNS, and now I really believe it. I want to hypertrophy my quads more though so I'm going to hit up leg press and hip belt squats next squat workout.

Steve Burke
11-28-2011, 08:07 AM
Strong few sessions there!

Kevin Shaughnessy
11-28-2011, 02:05 PM
Strong few sessions there!

Thanks Steve. I'm liking the overload aspect of geared lifting. The suit may be doing some of the work but you still have hundreds more pounds on your back. It'll be fun to see how much more weight I can get out of properly fitted briefs and a squat suit. If only my close stance squatting had more carryover!

Monday November 28th

Press
45x10
95x5
115x3
135x3x3
115x8

Starting the rep/set protocol outlined in "The Quest For A Stronger Overhead Press".

Dumbbell Row
30x10
55x10
65x5x10

Went through the full ROM today, kind of tired of all the half rep rows I've been doing.

Kevin Shaughnessy
11-30-2011, 12:21 PM
Wednesday November 30th

Speed Deadlifts
135x5
185x5
225x3
315x10x1

1 minutes rest between sets. I think I got a good bar speed.

Rack Pulls From Just Above Knee - Hook Grip
405x5
455x2
495x2
515x2
540x1

All the weight I had. Didn't go to the gym because I came down with a cold. First two sets felt hard but for the next I just squeezed the shit out of the bar and it came off the pins easier. Today was my first experience with torn calluses, not that much fun actually. Would have maybe done a few more sets with 540 but I felt my mid traps cramping hard as hell so I figured it would be best to call it a day.

Kevin Shaughnessy
12-02-2011, 07:05 PM
Friday December 2nd

Bench Press
45x8
95x6
135x6
185x3
225x3
275x0
Several shirted attempts in the 315-345 range, I think I got 330

Head wasn't into it today, not very aggressive with the drive up causing missed attempts.

Machine Chest Press
Warm Up
120x5x10
130x10

Superset with:

Chest Supported Seated Row
Warm Up
160x10
150x4x10

Lat Pulldown
90x5x10

Yes, I've gone full bro. Wanna hit that hypertrophy work son.

Kevin Shaughnessy
12-03-2011, 09:09 AM
Lost half an inch off my waist and my arms are up to a little over 15 3/4 inches after the weekend completely off from training, so they're quite cold. I realize I've been lacking focus lately, program hopping and whatnot, so, I've decided on a program I'm going to run for at least 12 weeks no matter how much I want to change something. After this 12 weeks I'll consider a 20 week cut (40 pounds would be the goal).

Kevin Shaughnessy
12-05-2011, 05:42 PM
Monday December 5th

Squat (Narrow Stance)
45x5
95x5
135x5
185x5
225x3
275x3
315x3
345x3
355x3
365x1
315x4x3

Alright, so I regret not squatting. I'd rather endure monotony than regression. I'm sure the strength will come back fast though.

Bench Press
45x10
135x5
200x3

Two problems: 1) Elbows hurt considerably, and 2) This felt like a 3 rep max. Not a huge deal, just give it until next week to start my 12 week cycle. Would have hit 6x4, then 5x10 seated shoulder press, than 5x10 lateral raise but just called it a day here. Got lazy with my warm up, not going to do that again.

Finished up the workout by hitting a tanning booth, gotta get mah bronze on.

This is my new routine:

Squat 8x3
Bench Heavy 6x4
Seated Press 5x10
Lateral Raise 5x10

Deadlift 1RM/Speed Deadlift
Rack Pull Heavy Single
Seated Row 5x10
Pull Down 5x10
Light Bench 5x10

Front Squat 8x3
CG Bench 5x8
Seated Press 5x10
Lateral Raise 5x10

Kevin Shaughnessy
12-07-2011, 05:05 PM
Wednesday December 7th

Deadlift
135x5
225x5
315x3
405x1
485x1

Got a damn good feeling about hitting 5 plates in two weeks. Lower back feels great too. 405x1 was double over hand, I got it to lockout but didn't have the strength to hold it there, just dropped it quickly.

Rack Pull From Above Knee - Hook Grip
495x3
495x3
585x1

Grinded it out but my grip held.

Chest Supported Row
Warm Up
160x3x10
150x2x10

Lat Pull Down
100x5x10

Super setted with:

Seated Cable Row
140x10
160x5

Great workout, quick and brutal ending with a good endorphin buzz.

Kevin Shaughnessy
12-09-2011, 06:36 PM
Friday December 9th

Bench Press - TnG
45x10
95x5
135x5
185x5
135x5
225x2
225x1
275x1 (SHIRT)
275x1 (SHIRT)
275x3 (SHIRT)
275x3x2 (SHIRT)

Was trying for 4x3 with 275 but kept failing on the third rep.

Kevin Shaughnessy
12-11-2011, 12:04 PM
Sunday December 9th

Squat - Tight (very tight) Briefs
Warm Up
405x1
495x1
405x5

None of these were parallel, I couldn`t get there while still keeping my knees out. Knees out was like some crazy isometric exercise. Hopefully I`m still okay to squat narrow tomorrow.

Kevin Shaughnessy
12-12-2011, 06:35 PM
Monday December 12th

Squats
45x5
95x5
135x5
185x5
225x3
275x3 (BELTED ONWARDS)
315x3
365x1
385x1
365x3
355x3
345x3
335x5
325x6
315x8

Very solid workout. Was pretty tired at the end. Felt kind of vulnerable leaving the gym when even walking was hard lol. Next week I want to hit at least 395, then 405 the week after that. I'm done with higher reps.

Kevin Shaughnessy
12-14-2011, 06:47 PM
Wednesday December 14th

Speed Deadlifts - 1min between singles
315x10x1

Didn't feel like I had as much pop as last week, might just have been in my head.

Chest Supported Row
6x10xvarious poundages

Lat Pulldown
90x10
120x5x8

Reached positive failure on the last rep last set.

Rack Pulls From Above Knee - Hook Grip
45x10 (yes I actually did a set with the empty bar)
135x5
225x3
315x3
405x3
495x3
540x4x1

Wanted to do 5 but my traps started cramping up on the fourth single so I stopped there. Next week is going to be awesome. Going to pull 495 then rack pull 600.

Kevin Shaughnessy
12-16-2011, 05:47 PM
Friday December 16th

Bench Press - TnG
45x10
95x5
135x5
185x3
225x2
205x2x5
195x3x5
185x5

No real rhyme or reason to this workout, just hitting heavy sets. Fell into a spiraling depression after the set of 225. Body y u do dis!? Heavy geared singles 1x a week don't seem to be something I respond to all that well, although the guys at montreal barbell think I'm actually under recovered and not used to the stress of geared lifting. I'm skeptical though, I'm pretty sure its from the pronounced decline in both frequency and volume. Going to actually start Oldsters bench routine. I'll consider this the heavy day, sunday light, tuesday medium. Will use the actual periodization from here on of course.

Kevin Shaughnessy
12-17-2011, 09:50 PM
Sunday December 18th

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x3
365x1
395x1
375x1
355x3
345x5

I thought it best to squat today. The weight is heavier than when I did 315x3 for sets so I want to give myself more than 48 hours before deadlifting. Going to go for 500 on wednesday. Be great to end the year with 405/500.

395x1 was the hardest rep I've ever done in my life. I'm pretty sure I'm not recovered from Monday (which is why I just did 5 sets today). Had to channel the power of my ancestors for this one with the help of some bag pipe tunes. One thing thats really started to click in the past few weeks is to commit to the grind and just be patient and confident that it will go up if I push hard and long enough.

I'll leave you with a song by a band I've recently discovered, Rainbow.

http://www.youtube.com/watch?v=3qa7HaqFgWg

Kevin Shaughnessy
12-20-2011, 03:22 AM
Tuesday December 20th

Close Grip Bench - TnG
45x10
95x5
135x5
165x4x8
165x7

Used the heels up method, its so much better than heels down. Instead of pushing towards your body with your feet, you drive your heels down hard and you get a great lower body contraction. Still managed to fail the last rep of the last set. I'll lower down 10 pounds next workout. Kind of sucks to fail with 165, geez. I wonder if I was recovered from friday.

Kevin Shaughnessy
12-21-2011, 03:35 PM
Wednesday December 21st

Deadlift
135x5
225x5
315x3
405x1
500x0

I guess there is no god.

http://www.youtube.com/watch?v=8MxUPmpb7_A

Rack Pull 2" ROM - Hook Grip
600x3x1
635x1

Considering where I failed the DL, I think I should start doing these from right above the knee rather than where I had it today which was closer to mid thigh.

http://www.youtube.com/watch?v=a1WX3lnsZGg&feature=youtu.be

Lat Pulldown
90x10
120x10
130x10
140x10
150x10
160x5
120x5x10

Kevin Shaughnessy
12-23-2011, 07:21 AM
Friday December 23rd

Bench Press - TnG
45x10
95x5
135x5
185x3
225x1

Not recovered from tuesday. Not surprising as I had pushed it pretty hard. I'm going to try again next week, but alot lighter.

Neck Harness
25x4x25

Adding a few things to my routine after reading "Deadlift Diagnosis", mainly stuff to get my upper back up to speed.

Kevin Shaughnessy
12-25-2011, 08:57 AM
Sunday December 25th

Happy Holidays everyone!

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x1
365x1
400x1
360x8x1

http://youtu.be/CncdGbCH30A

Singles today because I was feeling lethargic. Was planning on 405 but 365 felt pretty heavy so I played it safe. No biggie, I'll just do 405 next week.

400 didn't feel super heavy on my back considering it was a 1RM, I wonder if that's thanks to the rack pulls.

Had to rest 10 minutes for the last single.

Kevin Shaughnessy
12-28-2011, 09:30 AM
Wednesday December 28th

Deadlifts
302.5x15x1

On the minute, no belt. Found a cool six week cycle of singles on the net, going to give it a shot. Its basically 65%x15, 70%x12, 75%x10, 80%x8, 85%x6, MAX with an emphasis on speed (although I wasn't moving very fast for the last few singles). I used 465 as my 1RM instead of 485 because I'm training with my home barbell, which is thicker with less knurling and less bend. Mid back was hurting pretty decently for a few seconds after each single :confused:.

Rack Pulls From Above Knee - Hook Grip
405x3
495x3
545x1
605x1
630x1

Really liking the idea of doing a single with 700, hook grip, pause at the top. Foam rolled between sets, helped considerably. 605 felt pretty easy and I'm pretty sure its because I wasn't distracted by the thought of my traps coming apart. 635 however, made my mid back so tight breathing was uncomfortable.

Barbell Hip Thrusts
45x5
135x5
185x2x5

What a horribly uncomfortable exercise. I'm not doing this again until I get better padding. I think what I'll do for my lockout is start out rack pulling just below the knee with my shoulders way over the bar. Then reduce the ROM and keep adding weight.

Kevin Shaughnessy
12-29-2011, 11:13 AM
Thursday December 29th

Bench Press - TnG
157.5x6x6

Starting smolov Jr. to get my strength back.

Ruck March
45x1mile
16:18

Felt slow, was slow.

Neck Harness
26x4x25

Kevin Shaughnessy
12-31-2011, 11:38 AM
Saturday December 31st

Word of warning guys, don't go into the bathroom tonight at 11:59... you won't come out until next year!

http://images4.wikia.nocookie.net/__cb20110307064252/bakugan/images/b/b3/LOLFace.jpg

Bench Press - TnG
167.5x7x5

DB Row
70x5x10

Really easy, 75 next time.

Kevin Shaughnessy
01-01-2012, 12:14 PM
Saturday January 1st

Squats
45x5
95x5
135x5
185x5
225x3
275x3
315x1
365x1
405x1
365x8x1

All the warm ups and 405 felt tons easier than last week, so singles I shall continue. Might have even had a double with 405. Singles felt harder though, wierd. I think it might be because I've been wearing my belt as tight as I can get it. I seem stronger with it a little loose.

So, its Jan 1st, good time to set some yearly goals. I'm thinking 475 squat, 585 deadlift, 300 bench, 200 press. 2012 is gonna be the year I finally get strong, right in time for the end of the world.

Kevin Shaughnessy
01-02-2012, 11:13 AM
Monday January 2nd

Bench Press - TnG
45x10
95x5
135x5
180x8x4

Kevin Shaughnessy
01-03-2012, 01:49 PM
Tuesday January 3rd

Bench Press - TnG
45x10
135x5
190x10x3

Lazy warm up today.

Kevin Shaughnessy
01-04-2012, 02:10 PM
Wednesday January 4th

Deadlift
135x5
185x5
225x5
275x1
325.5x12x1

The pain in my mid back was gone, replaced by a much more localized pain in my lats.

Rack Pull From Below Knee
405x0
135x5
185x5
225x5
275x5
315x3
365x3
405x3x1
405x1 (BELT)

Shoulders way out over the bar. I initially tried going straight to 405, but I could tell just by taking the slack out of the bar that pulling it would be excruciating. So I thought I would just do some light sets but ended up feeling okay after awhile to move up to 405. I was excited because 405 was really hard, thought I had found a big weakness, until I realized I didn't have a belt on. Felt pretty manageable with the belt, but 485 would probably still be close to a max. I'm going to add 10#/week on this for awhile, beltless, for 3 singles, then move to 5#.

Kevin Shaughnessy
01-05-2012, 12:25 PM
Thursday January 5th

Bench Press - TnG
45x10
95x5
135x5
165x6x6

Harder then it should have been.

As a cool anecdote, I measured my pulse yesterday, right after rack pulling, when my head was buzzing and I felt like passing out. Clocked at about 90 BPM, which is just 18 more than resting. Maybe that actually sucks and I don't know it but it felt good to feel a calm, steady pulse right when I felt like passing out.

Kevin Shaughnessy
01-07-2012, 01:26 PM
Saturday January 7th

Bench Press - TnG
45x10
95x5
135x5
175x2x5
180x5x5

Realized that a 7.5# jump was too conservative.

DB Row
75x5x10

I'm doing these without the support of a bench, and holy crap this took alot out of me. Was like a conditioning workout. Another 5 pound jump should still be doable.

Kevin Shaughnessy
01-08-2012, 06:30 PM
Sunday January 8th

Squats
95x5
135x5
185x5
225x3
275x3
315x1
365x1
410x1
370x8x1

Bar is bent, almost lost the plates when I hit the sticking point with 410. I need to start wide stance box squatting again, I think my knees are starting to cave just a little.

Kevin Shaughnessy
01-09-2012, 06:15 AM
Well, I've started a new chapter and opened a personal training business. If anyone in the Montreal area would like me to take a look at their form on the powerlifts or offer suggestion on routines, send me an email at kevin@shaughnessyfitness.com.

Also, click on over to my new website, http://shaughnessyfitness.com. There will be regular articles posted, although the content may not be news to most posters here.

Kevin Shaughnessy
01-09-2012, 10:01 PM
Tuesday January 10th

Bench Press
45x10
95x5
135x5
192.5x8x4

Three minutes rest, no grinders.

Kevin Shaughnessy
01-10-2012, 09:55 PM
Wednesday January 11th

Bench Press - TnG
45x10
95x5
135x5
185x5
212.5x10x3

5-6 minutes rest, a few moderate grinders. Realized I need to start thinking about longevity so I spent the time in between sets working up to 5 minutes total time stretching my hip flexors, abductors, and quads, which are my three problem areas.

Kevin Shaughnessy
01-11-2012, 11:30 PM
Thursday January 12th

Deadlift
135x5
185x5
225x3
275x1
350x10x1

Less pain this time, and not much speed. I wonder if that's even a coincidence.

Rack Pull From Below Knee
135x5
225x5
315x3
405x8 (BELT)

10 pound jumps from here.

Kevin Shaughnessy
01-13-2012, 03:49 AM
Friday January 13th

Bench Press -TnG
45x10
95x5
135x5
182.5x6x6

I might do another smolov after this one. My joints are holding up great so I don't see why not.

Shovel The Driveway
1x1

Counting this as a conditioning workout, god damn. Its not that I'm out of shape, my breathing was steady, but my muscles were getting pretty damn fatigued.

Kevin Shaughnessy
01-15-2012, 03:59 AM
Sunday January 15th

Bench Press - TnG
45x10
95x5
135x5
165x3
195x7x5

Pretty easy in retrospect, although mentally I wasn't into it. I think the shovelling I did pushed me a little over the edge of over reaching. I've been waking up the past two days with an elevated heart rate, out of breath going up stairs, but most significantly my motivation was low today. My squat workout is probably too high volume as well (9 singles at or over 90%). I've been sleeping great though, 9-10 hours a night.

DB Row
40x10
80x4x10

For every ten pounds I add I'm going to do one set less.

Kevin Shaughnessy
01-16-2012, 04:57 AM
Monday January 16th

Squats
95x5
135x5
185x5
225x3
275x3
315x1
365x1
415x0

http://www.myfacewhen.net/uploads/1924-i-aint-even-mad.jpg

I only have to add 1.8 pounds a week to my squat to get to 500 by years end so I ain't stressin'.

Kevin Shaughnessy
01-17-2012, 06:33 AM
Tuesday January 17th

Bench Press - TnG
45x10
95x5
135x5
185x3
205x8x4

Alright, new plan. On monday I'm going to start the texas method for squat and bench. No long slow ramp up, jump into 10 pounds under current 5 RM on intensity day for squats, and 7.5 pounds under for bench (which I'm assuming is going to be 230x5). Volume day will start with 315x5x5 squat, 200x5x5 bench. This entire year will be devoted to maxing out the gains I can make on the TM, which should be at least 200/300/500. Deadlift will continue to be singles, done on friday, but I'm not going to max out, just add 15 pounds to my assumed max and continue with a new cycle.

Kevin Shaughnessy
01-18-2012, 08:01 AM
Wednesday January 18th

Bench Press - TnG
45x10
95x5
135x5
185x3
215x10x3

Rested 10 minutes in between sets, which made this the longest bench workout I've ever done. Volume day on the texas method is going to be very tame compared to this.

Kevin Shaughnessy
01-20-2012, 09:03 AM
Friday January 20th

Deadlifts
135x5
185x5
225x3
275x2
315x1
372x8x1

2 minutes between singles, moderate to hard.

Rack Pull - Below Knee
225x5
415x8

No mid back pain this workout, pretty sure I've solved that issue (was the position I was in when reclining on a couch). Grip started to go towards the end of the set because there was only a little chalk left on my hands at that point.

Kevin Shaughnessy
01-23-2012, 08:59 AM
Monday January 23rd

Squats
95x5
135x5
185x5
225x3
275x3
315x5x5

Wow. I think the singles plus the deload killed my work capacity. I thought this was going to be an easy introduction but it ended up being the hardest volume day I've ever done. By set 3 I already had DOMS and now I'm hobbling about the house, crippled. I'm going to stick with 315 for a couple weeks and start intensity day at 340x5. Jeez this has been a failed couple of months.

Routine is going to look like this:

Monday - Squat 5x5
Tuesday - Bench 5x5, DB Row 3-5x10
Wednesday - Light Squat
Friday - Squat 1x5, Bench 1x5, Deadlift (singles), Rack Pull 1x8

Kevin Shaughnessy
01-24-2012, 10:44 AM
Tuesday January 24th

Bench Press - TnG
45x10
95x5
135x5
165x3
200x5x5

3 mins rest, fairly easy.

DB Row
85x4x10

Kevin Shaughnessy
01-27-2012, 06:21 AM
Friday January 27th

Bench Press - TnG
45x10
95x5
135x5
185x5
225x6

One rep short of my all time best, so I've pretty much gotten my strength back. Its going to a good metric to gauge how well I keep my strength on the cut I'm about to start. This time I'm taking it more seriously, getting nutritional counselling and budgeting more money for clean foods and lots of protein. Hopefully I've lost the gut in 4-6 months.

Deadlift
135x5
225x5
315x1
365x1
395x6x1

Pretty easy actually. Not sure if I should take a deload week or just start a new cycle next week.

Rack Pulls
425x8

5 pounds from now on.

Kevin Shaughnessy
01-28-2012, 08:01 AM
Saturday January 28th

Cardio - Treadmill
20 minutes, max incline, 2.5mph

Going to do this 3x a week. I meant to go at a moderate intensity which is 65-70% of HRM, but ended up with my heart rate peaking at and maintaining 176BPM. I'm not sure if I'm super out of shape or have a medical condition. This wasn't hard or laborious, I wasn't panting or anything, and I feel decently fresh after, so I don't know.

Kevin Shaughnessy
01-30-2012, 11:42 AM
Monday January 30th

Squat
95x5
135x5
185x5
245x5
280x5
315x10

I made sure to make every set fast and short, even the top set. I realized I had basically been doing rest/pause training with my squatting by taking 10+ seconds rest between reps. That could be the reason my 1RM always lagged behind what could be reasonably expected by the amount I could rep out. 315x10 probably took ~30-40 seconds with maybe 2 reps left in the tank.

Cardio - Treadmill Hike
20 minutes, max incline, 180BPM consistent

Heart rate was a little higher today because of the squats. Decided to bump it up to 4x a week because, well, why not. Mild panting.

Cleaned up my diet, no more milk or junk and more lean meats and clean carbs, and managed by that alone to shave 5-600 calories off my daily intake without feeling any hungrier. On wednesday I'm going to buy a shitload of chicken breast and rice and really get started.

Kevin Shaughnessy
01-31-2012, 12:35 PM
Tuesday January 31st

Bench Press - TnG
45x10
95x5
135x5
185x3
203x5x5

All but the last set went up pretty easily. 3 minutes rest between sets.

DB Row
40x8
90x3x10

Definitely more body english and not as much ROM, but it wasn't that bad.

Treadmill Hike
Max incline, 2.5mph 20 minutes 180BPM

Found a great way to make cardio easier and feel quicker: watch a tense action scene.

Kevin Shaughnessy
02-03-2012, 11:28 AM
Friday February 3rd

Bench Press - TnG
45x10
95x5
135x5
185x3
225x5

Already lost a rep. Fuck it man. That's my new attitude. Fuck it. If I start losing a rep a week or something crazy I'll switch to 5/3/1. I'm running a pretty hard deficit actually, 1000 calories under maintenance + cardio, but it's necessary to get that summer beach body nom sayin'.

Deadlift
135x5
225x5
312x15x1

Actually pretty damn easy.

Rack Pull From Below Knee
430x8

So easy I had to make sure I put on the right amount of plates. I think this cut will go like last time: bench and press will get weaker and then plateau, and everything else will go up.

Treadmill Hike
20 minutes, max incline, 2.5mph HR 156-176

At 5 minutes my pulse measured 176, at 10 156, at 15 156, and at 20 168. I guess I was just out of shape. One more workout at 2.5mph and I'll bump it up to whatever gets my heart rate back up to 170+ consistently.

Kevin Shaughnessy
02-04-2012, 01:29 PM
Saturday February 4th

Treadmill Hike
20 minutes, max incline, 2.5mph, 168-174BPM

A little bit higher today, probably accumulated fatigue.

Kevin Shaughnessy
02-06-2012, 11:56 AM
Monday February 6th

Squats
95x5
135x5
185x5
225x3
260x3
295x3
335x10

Repping out the set fast is so much better than the way I was doing it before. Taking 1:30 for a set of ten just prolongs the agony.

Diet is going very well, especially now that I've discovered aspartame. I'm eating no more than 150g carbs a day so I've been craving things like eating jam by the spoonful or a big heaping plate of spaghetti, and diet soda really helps.

Treadmill Hike
20 minutes, max incline, 2.5mph 168-174BPM

One more day (tomorrow) of 2.5mph and then on friday I'll bump it up to 3.

Kevin Shaughnessy
02-07-2012, 12:32 PM
Tuesday February 7th

Seated Barbell Press
45x8
65x5
80x5
95x5
105x11

All reps done from a dead stop, hit positive failure on the last rep.

DB Row
50x8
95x3x10

Even more body english but I can still feel my lats and arms working pretty hard.

Treadmill Hike
20 minutes, max incline, 2.5mph 162-168BPM

Kevin Shaughnessy
02-10-2012, 11:34 AM
Friday February 10th

Bench Press - TnG
45x10
95x5
140x5
160x5
182.5x13

Felt the burn, pushed past the max, reached over the top.

Deadlift
135x5
225x5
336x12x1

Fairly easy.

Rack Pull From Below Knee
435x8

Fairly hard.

Treadmill Hike
20 minutes, max incline, 3mph, 176-198BPM

This sucked, mainly because my calves were burning like crazy after about 7 minutes. Reached my HRM there, probably not a good idea to do this 4x weekly. Maybe 3 would be better, at least until I get my HR back down to 160-170.

Kevin Shaughnessy
02-11-2012, 08:43 PM
Saturday February 11th

Treadmill Run
43 minutes, 2.0 incline (/15), 4mph, 140-150BPM

First 13 minutes were a gradual ramp up of speed until I hit 4.0 and 140bpm, which moved to 150bpm and maintained. I plugged these numbers into a "calories-burned" calculator and got 450ish. If true, not bad for 43 minutes work.

Kevin Shaughnessy
02-13-2012, 12:51 PM
Monday February 13th

Squats
95x5
135x5
185x5
225x3
277.5x5
315x3
350x9

Amused myself by screaming "yeah buddy!" and "lightweight!" in between sets. This puts me about 1 rep under my all time best. I'm going to stick with 10 pound jumps per cycle even though I got so many today. That way I'll be squatting 400 for highish reps at a BW of around 200 in 15 weeks.

Treadmill Hike
25 minutes, max incline, 2.5mph 92-171BPM

Strange as hell. When I measured my pulse at 5 minutes in, I was up to 168, at 10 minutes 171, and then around 20 minutes in I measured for a full minute and got 92. My pulse was up to 23 beats in the first ten seconds, then slowed down suddenly and dramatically. Measured again at 23 minutes in for a full minute and got 143. At first I was only measuring my pulse by counting the beats in 10 seconds and then multiplying by 6 btw.

Kevin Shaughnessy
02-14-2012, 02:46 PM
Tuesday February 14th

Seated Barbell Press
45x8
65x5
90x3
100x3
112.5x9

DB Row
100x3x10

No cardio today, feel too tired. Carbs are down to 100g / day, calories are around 2700.

Kevin Shaughnessy
02-15-2012, 03:48 PM
Wednesday February 15th

5k Treadmill Run
2.0 incline, 41:34 minutes, 143-171BPM

Felt pretty fresh today so I decided to hop on the treadmill. My bouncing might have been obscuring my pulse when I tried to take it at the neck, so I stopped every ten minutes and measured. Pulse was consistent each time. When I tried taking it while moving I stopped being able to feel it every 12-15 beats. I'm going to buy a heart rate monitor to be sure of what's going on. This was a good run though, I think I'll be doing this distance every "moderate" day.

Kevin Shaughnessy
02-17-2012, 07:21 PM
Friday February 17th

Bench Press
45x10
95x5
135x5
150x3
170x3
195x10

Lost 3 reps for a 12.5# increase, thats maintaining or borderline.

Deadlifts
135x10
225x5
360x10x1

On the minute, fairly easy.

Rack Pull From Below Knee
440x8

Hurt my lower back doing these, I think I wasn't in proper extension. Easy set though. Might take a deload week depending on how quick the pain goes away.

Treadmill Hike
Max incline, 20 minutes, 3mph, 186-198BPM

From 5-10 minutes in I was at 186, 15 I was at 192, and 20 198. Resting HR a few hour later is 90BPM.

Kevin Shaughnessy
02-18-2012, 11:21 PM
Sunday February 19th

1.5 Mile Treadmill Jog
20 minutes, 168BPM

Was going to make it a 3.1 mile run but I felt under recovered from yesterday (burning calves/ankles and high HR) so I just called it a day half way through.

Carbs are down to 50-70g a day and calories around 2500. Lord have mercy.

Kevin Shaughnessy
02-21-2012, 02:23 PM
Tuesday February 21st

Squats
95x5
135x5
185x5
225x3
248x5
285x5
325x12

I was worried after doing a hard 285, but I didn't need to be as this is a PR over cycle 1 (335x10).

No treadmill today, I did 1:40 of 120BPM walking today, that's enough. Tomorrow I'll hit up a 3mph treadmill hike.

Kevin Shaughnessy
02-22-2012, 01:29 PM
Wednesday February 22nd

Seated Barbell Press
45x8
65x5
95x5
105x3
120x7

This is practically a PR.

DB Rows
20x10
40x8
105x10
80x10

Counting this as a deload week, and starting over again at 80x5x10. 105 was too cheaty.

Treadmill 5k
2.0 incline, 37:23

Heart rate was 162 when I was going 4mph, and once I got to 5mph I was at 180, and at 6mph 186BPM.

Kevin Shaughnessy
02-25-2012, 12:32 PM
Saturday February 25th

Bench Press - TnG
45x10
95x5
135x5
160x5
183x3
205x8

Might have had an extra rep left, but decided not to push it to failure so that recovery keeps going well.

Deadlift
135x5
225x3
315x1
385x8x1

2 min between singles. 315 went up like butter but 385 felt grindy. 408 next week.

Didn't do rack pulls because I was feeling some lower back discomfort still.

2.67 Mile Treadmill Run
30:00, 2.0 incline

Started out by immediately bringing the speed to 5.0 mph for 12 minutes (180BPM), then moved to 5.5mph for a mile (192BPM) then 6.0 for 7 or so minutes (186BPM) before stopping. I'll try and get further in 30:00 next time.