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Kevin Shaughnessy
02-11-2013, 06:28 PM
Monday February 11th

Squat
95x5
135x5
185x3
205x2
235x5x5

Pretty easy, intensity day should go smooth this Friday. Felt sick and was shaking through most of this workout, hope I don't have an aneurysm.

Kevin Shaughnessy
02-15-2013, 04:04 PM
Tuesday February 12th

Bench Press
195x5x5

Wednesday February 13th

Front Squat
225x3x3

I could take more 5 pounds jumps but I'm going to take it slow in the hopes of prolonging progression.

Thursday February 14

Seated Barbell Press
85x10

I am weak like little girl.

Friday February 15th

Squat
280x5

Kind of difficult, but I'm not even mad. If I get 40 pounds out of this round of the TM (295x5) I'll be more than happy.

Kevin Shaughnessy
02-16-2013, 02:47 PM
Saturday February 16th

Bench Press
45x10
95x5
135x5
185x2x3
195x2
215x5

Fingers crossed for 5 more pounds.

Kevin Shaughnessy
02-17-2013, 03:13 PM
Sunday February 17th

Weighted Chin Up
67.5x3

Didn't see myself getting more sets. I haven't been keeping up with my grease the groove chins this week as my biceps are feeling a little fragile. So, I'm going to take a week off from any chin up work, rest up my arms, and then start over at 55# and continue LPing from there.

Kevin Shaughnessy
02-18-2013, 06:14 PM
Monday February 3rd

Squat
95x5
135x5
185x3
225x2
240x5x5

Feels good, man.

Kevin Shaughnessy
02-20-2013, 09:47 PM
Tuesday February 19th

Bench Press
197.5x5x5

Not too hard.

Wednesday February 20th

Front Squat
227.5x3x3

Hard not too.

Kevin Shaughnessy
02-22-2013, 06:35 PM
Thursday February 21st

Seated Barbell Press
87.5x10

Friday February 22nd

Squat
285x5

http://i.ytimg.com/vi/AT8YpCojvFk/0.jpg

Kevin Shaughnessy
02-28-2013, 01:05 PM
Saturday February 23rd

Bench Press
217.5x5

Felt like I had at least 6, bodes well for 225. I think once I get a 225x5 bench and a 315x5 squat I'm going to cut again. I look too sloppy without a shirt on. The good news on that front is that after a few days of not feeling that hungry I'm back down to 178, so I've gained no weight while setting PR's.

Sunday February 24th

Weighted Pull Up
35x5x3

Very Wide Grip Pull Ups
5x3

BW Rows
5x5
1x10
1xpast where it made sense

Mental burnout/boredom or whatever, I felt like changing my routine.

Monday February 25th

Squat
245x2x5

I had come down with a cold and felt dizzy and exhausted so I called it a day at two. This will either make intensity day go great or go terribly.

Tuesday February 26

Bench Press
200x5x5

Not too hard.

Wednesday February 27th

Front Squat
230x3x3

Thursday February 28th

Seated Barbell Press
90x10

Kevin Shaughnessy
03-02-2013, 12:25 PM
Friday March 1st

Squat
290x2

Going to move to 5/3/1 for a few cycles.

Saturday March 2nd

Bench Press
220x6

Should have stopped at 5. Ass was about an inch off of the bench, not sure if I care or not. It felt so stable and strong. What I need is a fatter ass I guess. This means I'm good for ~240 ish, which is 1.33x bodyweight, so theres another relative strength PR right there. I have a very good feeling about hitting 300 by the end of the year.

Kevin Shaughnessy
03-04-2013, 03:57 PM
Sunday March 3rd

Weighted Pull Up
32.5x5x3

Various Styled BW Pull Ups
5 sets

Monday March 4th

Squat
240x2
210x3x4
210x10

New program outlined here: http://startingstrength.com/resources/forum/showthread.php?t=35828

Kevin Shaughnessy
03-05-2013, 01:43 PM
Tuesday March 5th

Bench Press
202.5x5x5

Getting hard, really hard when I keep my ass on the bench.

Kevin Shaughnessy
03-09-2013, 03:50 PM
Thursday March 7th

Seated Barbell Press
95x10

Front Squat
232.5x3x3

Saturday March 9th

Bench Press
222.5x5

No extra reps today, I'm going to deload a little and just do 2 sets on Tuesday.

Kevin Shaughnessy
03-11-2013, 06:02 PM
Sunday March 10th

Weighted Pull Up
35x5x3

Starting GTG pull ups again.

Monday March 11th

Squat
270x1
215x3x4
215x10

270 felt too heavy, felt like a 5RM.

Kevin Shaughnessy
03-16-2013, 05:38 PM
Tuesday March 12th

Bench Press
205x2x5

Thursday March 14th

Seated Overhead Press
97.5x10

Front Squat
235x3x3

Saturday March 16th

Bench Press
225x3

Reset time, I'm thinking I'll change to 8x3. Weight has been down to 176 the past few days. I can't say that bothers me. I'm also eating way less protein, down to about 100g a day. Saving a ton of money and my digestive system has never run better. It makes me wonder if protein is overrated.

Kevin Shaughnessy
03-18-2013, 07:13 PM
Sunday March 17th

Weighed Pull Up
37.5x4x3
40x3

Moved up to 40 mid-workout because 37.5 felt too easy.

Monday March 18th

Squat
280x1
220x3x4
220x12

Had several more.

Kevin Shaughnessy
03-28-2013, 07:53 PM
Tuesday March 19th

Bench Press
195x8x3

Thursday March 21st

Front Squat
237.5x3x3

Seated Barbell Press
100x10

Saturday March 23rd

Bench Press
215x3

Sunday March 24th

Weighted Pull Up
42.5x5x3

Monday March 25th

Squat
260x2
225x3x4
225x10

Tuesday March 26th

Bench Press
197.5x8x3

Thursday March 28th

Seated Barbell Press
102.5x10

Front Squat
240x3x3

Tough but there's more there.

Kevin Shaughnessy
04-01-2013, 03:37 PM
Saturday March 30th

Bench Press
217.5x3

Sunday March 31st

Weighted Pull Up
45x5x3

Monday April 1st

Squat
280x2
230x3x4
230x10

Kevin Shaughnessy
04-02-2013, 08:26 PM
Tuesday April 2nd

Bench Press
200x8x3

Kevin Shaughnessy
04-05-2013, 08:56 PM
Thursday April 4th

Front Squat
242.5x3
242.5x2

Apparently I'm afraid to grind. Repeating next week.

Just bought a 36 pack of high calorie hot dogs and a bottle of tabasco sauce, it's going to be a struggle not to gain weight this week. FML

Kevin Shaughnessy
04-09-2013, 07:21 PM
Saturday April 6th

Bench Press
220x3

Sunday April 7th

Weighted Pull Up
47.5x3
50x4x3

Monday April 8th

Squat
290x1
235x3x4
235x10

Tuesday April 9th

Bench Press
202.5x8x3

Kevin Shaughnessy
04-11-2013, 06:56 PM
Thursday April 11th

Seated Barbell Press
107.5x5
107.5x8

I'm going to renew my gym membership and hit up a hypertrophy oriented day on Thursdays. I'm tired of front squatting.

I woke up feeling like I had gotten in a fight while sleeping, feels like I pulled a lat hard. Not sure what that's about.

Kevin Shaughnessy
04-13-2013, 04:27 PM
Saturday April 13th

Bench Press
222.5x3

Really hope I get to 240x3. I'm starting GTG dips, hopefully it does to my bench with GTG pull ups do to my weighted pull ups.

Kevin Shaughnessy
04-14-2013, 05:42 PM
Sunday April 14th

Weighted Pull Up
55x5x3

I think I got up to 65x5x3 with wieghed chins? PR's will be had once I get there with weighted pull ups.

EZ Bar Curl
65x2x10

I've thought about it and I think the reason my arms growth has been lacking is that I started barbell training able to curl 95# and now, three years later, I can curl 105.

DB Curl
20x1x26

Kevin Shaughnessy
04-15-2013, 06:31 PM
Monday April 15th

Squat
270x1
240x4x4

Felt very weak today, I can't remember this dramatic a drop in performance in one weeks time ever happening without a clear reason. Maybe it's because I skipped front squats?

Kevin Shaughnessy
04-16-2013, 03:02 PM
Tuesday April 16th

Bench Press
205x8x3

Apparently I have no ass now because I can barely bridge at all if I want to stay on the bench.

Kevin Shaughnessy
04-18-2013, 02:09 PM
Thursday April 18th

Front Squat
215x3,2,1,3,2,1,3,2,1

Switching to a ladder. Felt weak at first, but things started feeling easier as I moved through the session.

TnG Deadlift
315x10

Holy pec cramps. Would not be surprised if I had 20 but I didn't feel like risking a tear. I think I'm going to just add 10 pounds a week and go for max reps for awhile. Used straps due to a combination of poor grip strength and lack of chalk.

Bought a pair of size 31 pants today at H&M, which I don't think have exessive vanity sizing. Seems like I'm continuing to come down a bit.

Kevin Shaughnessy
04-21-2013, 04:31 PM
Saturday April 20th

Bench Press
225x3

Easy, 240x3 should be cake.

Sunday April 21st

Weighted Pull Up
57.5x5x3

EZ Bar Curl
67.5x10

The chain I was using to microload fell off on rep 8. I'm just going to stick with 1 set of 10, I think it should be enough and frankly with my history of bicep troubles I get nervous doing hard sets of curls.

Kevin Shaughnessy
04-22-2013, 02:45 PM
Monday April 22nd

Squat
300x0

This is 15 pounds more than my best 5 rep max previous to this program, so I don't think it's working.

I've got a great idea, grease the groove squats, 225x3 5 times a day, and an LP of 5x3 on mondays.

Kevin Shaughnessy
04-23-2013, 02:25 PM
Tuesday April 23rd

Bench Press
207.5x8x3

Brought my feet in a little and it felt stronger, I don't think I bridged as much either.

Kevin Shaughnessy
04-25-2013, 07:36 PM
Thursday April 24th

Front Squat
217.5x3,2,1,3,2,1,3,2,1

Oooo yeah, no agony no braggany.

TnG Deadlift
325x12

Next time I'll go for 14.

Kevin Shaughnessy
04-28-2013, 04:21 PM
Saturday April 27th

Bench Press
227.5x3

Sunday April 28th

Weighted Pull Up
60x5x3

Felt harder (although I have had a few drinks today), but I was good for at least 70x3, so I think I'm well into PR territory. Also managed a set of 15 easy dips today so I'm good for 20+ there. Front lever is also stronger than ever. Calisthenics are coming along. According to Crossfit lore I should be able to do a muscle up, but I can't even begin to start the transition from pull up to dip. There must be some technique I'm missing.

EZ Bar Curl
70x10

I'm going to start doing GTG dips on rings.

Kevin Shaughnessy
04-29-2013, 01:22 PM
Monday April 29th

Squat
95x10
115x10
125x10
135x10
145x10
155x10
165x10
175x10
185x10
195x10

I'm going to add 5 pounds to each set each week and see where things go.

Kevin Shaughnessy
04-30-2013, 12:09 PM
Tuesday April 30th

Bench Press
210x8x3

Kevin Shaughnessy
05-02-2013, 02:23 PM
Thursday May 2nd

Front Squat
220x3,2,1,3,2,1,3,2,1

Not deadlifting today for I am lazy. Going to do it tomorrow. I'm getting a brief bit of pain in my right knee right after I lock out the weight, it's reminiscent of forearm splints. Hopfully my LCL doesn't blow out mid set.

Up to 8 ring dips per set.

Kevin Shaughnessy
05-03-2013, 09:54 PM
Friday May 3rd

TnG Deadlifts
335x14

Kevin Shaughnessy
05-05-2013, 11:45 AM
Saturday May 4th

Bench Press
230x3

240x3 is going down.

Sunday May 5th

Weighted Pull Up
62.5x5x3

Still felt doable, feels like 70x5x3 should be easy. That should have me at a 100 pound 1RM, which is awesome. I feel like I could really take things to the next level calisthenically speaking if I lost 20 pounds but I'll be damned if I want to spend 20 weeks dieting and watching my strength go down again.

EZ Bar Curl
85x10

Turns out I was adding up the weight wrong. These were the kind of curls that cause you to throw out your back though, on the last few reps at least.

Up to 9 easy ring dips, still can't begin the transition for a muscle up. I think it might be because I'm not using a false grip, but nothing has ever felt as weak as my ability to do pull ups with a false grip.

Kevin Shaughnessy
05-06-2013, 01:58 PM
Monday May 6th

Squat
100x10
110x10
120x10
130x10
140x10
150x10
160x10
170x10
180x10
190x10
200x10

Arms are up half an inch, good old glycogen. Definite positive visual improvement.

Kevin Shaughnessy
05-08-2013, 01:45 PM
Tuesday May 7th

Bench Press
212.5x8x3

Up to 10 easy ring dips, and managed an easy set of 13 pull ups, so there's 17+ there. I'm not sure if I'm seeing improvements in my endurance doing pull ups, or if I'm just getting much more efficient rebounding out of the bottom.

Kevin Shaughnessy
05-09-2013, 03:31 PM
Thursday May 9th

Front Squat
222.5x3,2,1,3,2,1,3,2,1

I really did not feel like doing this today.

Kevin Shaughnessy
05-13-2013, 01:50 PM
Saturday May 11th

Bench Press
232.5x3

Sunday May 12th

Weighted Pull Up
65x5x3

EZ Bar Curl
87.5x10

Monday May 13th

Squat
105x10
115x10
125x10
135x10
145x10
155x10
165x10
175x10
185x10
195x10
205x10

Turns out I'm doing 11 sets, thought it was ten. Ah well, I'll leave it as is. I think this would be a good start to a 20+ week peaking program. I might try cobbling something together.

Started greasing the groove weighted pull ups. 30 pounds to start, I won't add weight I'll add reps.

Kevin Shaughnessy
05-16-2013, 04:34 PM
Tuesday May 14th

Bench Press
215x8x3

Thursday May 16th

Front Squat
225x3,2,1,3,2,1,3,2,1

Kevin Shaughnessy
05-17-2013, 03:23 PM
Friday May 17th

Deadlift
365x10

I should be okay to deadlift again in a week, this wasn't all out.

Signing up for the Spartan Sprint next Sunday. Should be a grand old time. Last year it took me about 1:45 to run it, we shall see how much better I do this year.

I'm not sure if I'll deload or just continue as usual. Maybe just do half the sets/reps.

Kevin Shaughnessy
05-18-2013, 02:09 PM
Saturday May 18th

Bench Press
235x3

2 more weeks.

Decided I am not going to sign up for the Spartan Sprint. It's tempting but I'd rather not mess up my training, I'm close to some PR's I want to hit.

Kevin Shaughnessy
05-19-2013, 05:15 PM
Sunday May 19th

Weighted Pull Up
67.5x3x3
67.5x2

Oh well, I had a good run. I'm going to take a break from weighted pull ups and shift my focus to building some mass.

Kevin Shaughnessy
05-20-2013, 12:50 PM
Monday May 20th

Squats
110x10
120x10
130x10
140x10
150x10
160x10
170x10
180x10
190x10
200x10
210x10

Weights felt extra light today, felt explosive.

Kevin Shaughnessy
05-21-2013, 02:30 PM
Tuesday May 21

Bench Press
217.5x8x3

Easy today too. I'm thinking Smolov Jr is the way to go after I stall here, hopefully the rest of this progression and then that pushes me to 270 (1.5x BW). Speaking of bodyweight, I'm still holding steady at 175-180, with no real effort. I just have to be mindful not to wash down a family sized bag of chips with a 6 pack of beer with regularity.

Kevin Shaughnessy
05-24-2013, 03:41 PM
Thursday May 23rd

Front Squat
227.5x3,2,1,3,2,1,3,2,1

Friday May 24th

Deadlift
300x15x1

I'm going to alternate singles off the floor with max reps TnG each week. Gotta get that sweet sweet 2.5x BW pull.

Kevin Shaughnessy
05-25-2013, 01:22 PM
Saturday May 25th

Bench Press
237.5x3

1 week away from 240, and then maybe 8 weeks away from 260x1, and then possibly 4 weeks away from 270x1. Can't wait to bench 300, my life has been leading up to that moment.

Once I hit 240x3, I'm going to switch to progressing a double on intensity day and 12x2 on volume day. Once I get to 250x2, I'll move to progressing a single (with maybe some back off volume) and 15x1 on volume day.

I think I need to work incline benching into my program too.

Kevin Shaughnessy
05-26-2013, 01:45 PM
Sunday May 26th

Pull Ups (Bodyweight)
20
8

http://www.youtube.com/watch?v=9E0bpwdGHh0&feature=youtu.be

Aww jiss. 4 years in the making. The set of 20 took a ton out of me, barely had any reps after that. Next workout I'll do a ladder or something.

That's it for today, deloading a bit.

Kevin Shaughnessy
05-27-2013, 04:53 PM
Monday May 27th

Squat
115x10
125x10
135x10
145x10
155x10
165x10
175x10
185x10
195x10
205x10
215x10

Felt even easier again today, I'm getting in better shape and the limiter here is my cardio. I might add 20 pounds to each set and drop to 9-10 sets of 10. I'll be sure to see how a mile run for a PR goes after this.

Kevin Shaughnessy
05-28-2013, 05:23 PM
Tuesday May 28th

Bench Press
220x8x3

Kevin Shaughnessy
05-30-2013, 01:45 PM
Thursday May 30th

Front Squat
230x3,2,1,3,2,1,3,2,1

4 weeks away from that juicy PR. I really wonder what it means that when I was fat I could squat 410+, with a front squat PR of 275x3, and now while 70 pounds lighter I can squat ~300 but still front squat 250-260. Was I getting a huge mechanical advantage from the extra weight + the belt?

Easing back on the food, I've added more meat to my diet and jumped up to 182.

Kevin Shaughnessy
05-31-2013, 12:24 PM
Friday May 31st

Deadlift TnG
415x1
365x11

I'm going to keep trying to hit rep PR's with 365 after a heavy single. Came so close to having 365 slip out of my hands even with straps.

Holy shit, 25 bucks to get your picture displayed in space. (http://www.kickstarter.com/projects/1458134548/arkyd-a-space-telescope-for-everyone-0) Click it, you know you want to.

Kevin Shaughnessy
06-01-2013, 02:03 PM
Saturday June 1st

Bench Press
240x3

I took a video of this set, and wow, I had no idea I was bridging that much. An easy 5 inches off the bench, and at least 20 pounds to my max. I think I'll continue though, try and get to 260x1 before straightening up my form. I don't think my upper arms broke parallel though, geez.

Kevin Shaughnessy
06-02-2013, 02:27 PM
Sunday June 2nd

Weighted Chin Up
50x3,2,1,3,2,1,3,2,1

I'm going to take a 5 pound jump next workout and probably the one after that, this was easy. I think I almost always start too light, 6 weeks to get to PR levels seems too long. 4 weeks seems like a better time frame.

Unloaded BB Curl - 100 Reps
1x30
2x20
2x15

I have a good feeling about this. Crazy pump, it almost looks like I lift weights.

Kevin Shaughnessy
06-03-2013, 02:10 PM
Monday June 3rd

Squats
130x10
140x10
150x10
160x10
170x10
180x10
190x10
200x10
210x10
220x10

The first 6 sets feel more like warm ups than anything, but I'm going to be patient. I think this routine will be a nightmare in a month or two,

Kevin Shaughnessy
06-04-2013, 02:24 PM
Tuesday June 4th

Bench Press
222.5x4x2
195x3x5

Fook it, I'm not going to keep doing shitty form benching. Resetting to 195/215.

Kevin Shaughnessy
06-05-2013, 10:36 AM
Wednesday June 4th

Push Ups
50

S'aight.

Kevin Shaughnessy
06-06-2013, 05:08 PM
Thursday June 6th

Front Squat
232.5x3,2,1,3,2,1,3,2,1

Last set of 2 was kind of rough, but the first 7 sets went up pretty easy. I think it's because I hit the safeties on rep 1.

Kevin Shaughnessy
06-07-2013, 03:22 PM
Friday June 7th

Deadlift
315x15x1

1 minutes rest. Felt good to pull 315 from the floor like it was nothing.

Kevin Shaughnessy
06-08-2013, 07:49 PM
Saturday June 8th

Bench Press
215x5

That last rep was pretty damn slow.

Kevin Shaughnessy
06-09-2013, 03:51 PM
Sunday June 9th

Weighted Chin Up
55x3,2,1,3,2,1,3,2,1

Much tougher today, but I did slack off on the GTG pull ups on account of very sore biceps for the first couple days after last weeks workout.

Unloaded BB Curl - 100 reps
1x35
1x23
1x20
1x15
1x7

Surprisingly unpleasant.

Weighed 184 today, seems I'm continuing to gain weight, although my eating habits haven't changed. There's a good chance it's muscle though considering the increase in volume and that I'm in a constant state of lower body fatigue.

Kevin Shaughnessy
06-10-2013, 03:20 PM
Monday June 10th

Squats
135x10
145x10
155x10
165x10
175x10
185x10
195x10
205x10
215x10
225x10

That was more unpleasant than the last 6 workouts. Glad it's over. 225x10 still felt manageable though.

Kevin Shaughnessy
06-11-2013, 02:15 PM
Tuesday June 11th

Bench Press
197.5x5x5

3 minutes rest.

Incline Bench Press
115x11

Wow that's bad. I have to get that up.

DB Lateral Raise Dropset
20x5
15x10
10x15
5x20

Kevin Shaughnessy
06-13-2013, 04:48 PM
Thursday June 13th

Front Squat
235x3,2,1,3,2,1,3,2,1

Felt pretty easy, should have no problem getting well past 240. The last set of 3 was hard but I kind of babied the descent, with a bit more speed I was able to get the next two sets no problem.

Started doing a daily 4 sets of neck harness, gotta get that neck size up. I'm aiming for 25+ reps per set, starting with 10#.

Kevin Shaughnessy
06-14-2013, 11:25 AM
Friday June 14th

Deadlift - TnG
420x1
315x21

Felt like I had a couple of reps with 420, it went up surprisingly easily. Bodes well. Did 315 instead of 365 because I felt like going light, I'm a wuss, etc etc. All I wanted was to get over 20, but I might even have 30 there if I'm willing to risk death.

Kevin Shaughnessy
06-16-2013, 01:51 PM
Saturday June 15th

Bench Press
217.5x5

A little bit easier than last week.

Sunday June 16th

Weighted Chin-Up
60x,3,2,1,3,2,1,3,2,1

Easier than last week too, I think I'm going to take one more 5 pound jump.

Unloaded BB Curls
1x42
2x20
1x12
1x6

These were strong too, probably because I got all my pull up reps in this week. Stopped a few reps early on the first set, I felt this wierd squishing feeling in my left forearm.

Waist measured 36" around the navel today, while usually it sits around 37", so I don't think the weight gain has hurt mah aesthetics.

Kevin Shaughnessy
06-17-2013, 03:48 PM
Monday June 17th

Squat
140x10
150x10
160x10
170x10
180x10
190x10
200x10
210x10
220x10
230x10

I made a deal with myself: continue doing 10x10, but rest as long as I feel like.

Kevin Shaughnessy
06-18-2013, 03:24 PM
Tuesday June 18th

Bench Press
200x5x5

Incline Bench Press
115x14

I think I got stronger.

DB Lateral Raise Dropset
20#
15#
10#
5#

I think the reps are irrelevant.

DB Flyes
10x5x20

I've got a date in an hour and a half, want my pecs at their most volumous.

Kevin Shaughnessy
06-20-2013, 02:51 PM
Thursday June 20th

Front Squats
237.5x3,2,1,3,2,1,3,2,1

Kevin Shaughnessy
06-21-2013, 03:46 PM
Friday June 21st

Deadlifts
330x15x1

On the minute. Pretty easy, and now that I have chalk I've found I can still double overhand this weight without much problem. I'm starting the ol' Louie Simmons deadlift singles program from last year.

Weighed 190 in clothes on a proper scale today, so I'm probably really about 185 rather than 180. It's both a disappointment that my relative strength goals are further off than I thought, and a relief that I'm not quite as tiny I had thought.

Kevin Shaughnessy
06-22-2013, 01:34 PM
Saturday June 22nd

Bench Press
220x3

Failed on the fourth rep, I started this cycle too heavy. Reset time.

Kevin Shaughnessy
06-23-2013, 11:37 AM
Sunday June 23rd

Weighted Chin-Up
65x3,2,1,3,2,1,3,2,1

Starting 2.5# jumps now. I really want 110x1 by the end of this cycle, and I think I can get there in about 6 weeks.

Unloaded BB Curls
1x60
2x20

I'd like to do 100 straight, then I'll probably add 10# or so.

Kevin Shaughnessy
06-27-2013, 05:16 PM
Monday June 24th

Skipped squats, did my first warm up set with 95# and after feeling how tired my legs were and how tight and sore my hips were I just lost all desire to continue.

Tuesday June 25th

Bench Press
190x5x5

Incline Bench Press
125x14

DB Lateral Raise Dropset

Thursday June 27th

Front Squat
240x2

I am quite burned out, the weights feel heavy as shit and my mind is rebelling. Need a reset or a deload I think.

Kevin Shaughnessy
06-28-2013, 12:04 PM
Friday June 28th

Deadlift - TnG
430x1
365x15

No loss of enthusiasm with this lift, it's funny how over-reaching can be so movement specific. I don't think I'll continue progressing max reps with 365, I think I'll move up to 405.

Kevin Shaughnessy
07-01-2013, 06:13 PM
Saturday July 29th

Bench Press
210x5

Sunday June 30th

Weighted Chin Up
67.5x3,2,1,3,2,1,3,2,1

Unloaded BB Curls
1x50
1x30
1x20

Monday July 1st

Squat
255x1
285x1
305x1
330x1
350x0

Everything was feeling light and easy so I decided to max. These were absolutely no lower than exactly parallel, freeze frame verified squats with a belt. 330 went up pretty fast though, so I think I could get an inch or two lower and still make it. Not sure why 350 didn't go up considering how easy 330 was. Anyway, it's good to know I can still squat over three plates in some fashion.

Kevin Shaughnessy
07-10-2013, 07:03 PM
I'm not going to update the last week or so of workouts, all I need to record is that I front squatted 242.5x10x1 today, which means this cycle has not panned out. Benching was terrible and I didn't bother with Tuesdays session after the horrowshow that was Saturday. In thinking it over, I think I'm going to call "trying to get strong without gaining weight" a failure for now. I want to bulk again as the bulk/cut approach seems to work very well, except I'm too fat for my tastes and since that puts bulking out of the question, my only option is to cut down to where it will be an option. So, I'm going to wrap up my pull up cycle, see where I stall, and then get started.

Kevin Shaughnessy
07-12-2013, 12:42 PM
Friday July 12th

Deadlift
330x12x1

<= 1 minute between sets.

Starting my diet tomorrow. I'm thinking 2500 calories and about 200g protein a day. I'm taking it slow this time, going to shoot for a pound a week. Routine wise I'm going to go with frequent higher volume, moderate to low intensity, low rep sessions.

Kevin Shaughnessy
07-14-2013, 12:31 PM
Sunday July 14th

Weighted Chin Up
72.5x3,2,1,3,2,1,3,2,1

Unloaded BB Curl
1x50
1x30
1x20

Good session, although curls felt a little heavy.

Kevin Shaughnessy
07-15-2013, 02:31 PM
Monday July 15th

Bench Press
175x15x1
Up to 225x1

Squat
215x15x1
Up to 255

Kevin Shaughnessy
07-17-2013, 06:01 PM
Wednesday July 17th

Front Squat
195x15x1
Up to 225x3

Seated Barbell Press
95x15x1
Up to 115x3

Kevin Shaughnessy
07-19-2013, 01:00 PM
Friday July 19th

Bench Press
180x12x1

Felt tired today so I just hit the base volume.

Squat
220x12x1

Ditto.

Deadlift
345x10x1

These were discouragingly heavy after how easy 315x15x1 was a few weeks ago. I think it's just that I'm taking long to rebound after 365x15, so I'm just going to grind through it.

I've had that initial 5 pound loss of weight so I'm in a deficit.

Kevin Shaughnessy
07-21-2013, 02:00 PM
Sunday July 21st

Weighted Chin Up
75x3,2,1,3,2,1,3,2,1

Unloaded BB Curl
1x60
1x40

Stomach has shrunk an inch, presumably just from lack of bloat. A nice bit of instant gratification.

Kevin Shaughnessy
07-24-2013, 05:12 PM
Monday July 22nd

Seated Barbell Press
100x12x1

Front Squat
200x12x1
Up to 230x1

Rested 30 seconds between singles.

Wednesday July 24th

Bench Press
185x10x1
Up to 230x1 (220x1)

Squat
225x9x1
225x5

Hit it and quit it, felt heavy. I'm not sure how good a strategy it is to only try maxing when everything is feeling springy though.

Kevin Shaughnessy
07-26-2013, 08:32 PM
Friday July 26th

Seated Barbell Press
105x10x1

Front Squat
205x10x1
215x1
225x1
235x1
245x1
265x2x0

I might have had 265 on the first try if I had had gotten a bigger bounce, I babied the weight down in what was I guess a subconcious attempt to not subject my joints to too much strain. I need to lose that habit. Everything felt real easy today though, barring 265. I was probably good for 255, maybe 260.

Deadlift
360x8x1

On the minute, tough but some was left in the tank.

Kevin Shaughnessy
08-03-2013, 01:06 PM
In summary, Mondays session I went up to 210x3 on the bench, and just did the base volume on squats. Wednesdays front squats felt heavy as all hell and I just hit the base volume, went up to 120x1 on the seated press.

Friday August 2nd

Bench Press
180x15x1
210x2x1

A little fatigued. Skipped squatting and deadlifting because I wanted to sit on the couch and drink beer for 45 minutes instead. It was a longer than usual day. Speaking of beer, I just bought a Festa Brew Bock kit, and the label says the beer contains 50+ grams of carbs per 341ml (1 bottle) and 220 calories. They should just call it the beetus bringer or something.

Saturday August 3rd

Squats
220x3x1
235x1
245x1
255x1
265x1
275x1
285x1
220x12x1

Felt close to completely fresh this session, was not a bad one.

Weighed 174 today, which is down almost, if not exactly, 10 pounds since I started dieting. I'm not sure if I'm going too aggressively, it seems like I lost 2 pounds this week. I'll be doing a full week long break on the regular, starting maybe after week 5 though, that should help retain muh gainz.

Deadlift
375x6x1

Taking a week off and then maxing.

Beasty Boy
08-05-2013, 01:31 PM
In summary, Mondays session I went up to 210x3 on the bench, and just did the base volume on squats. Wednesdays front squats felt heavy as all hell and I just hit the base volume, went up to 120x1 on the seated press.

Friday August 2nd

Bench Press
180x15x1
210x2x1

A little fatigued. Skipped squatting and deadlifting because I wanted to sit on the couch and drink beer for 45 minutes instead. It was a longer than usual day. Speaking of beer, I just bought a Festa Brew Bock kit, and the label says the beer contains 50+ grams of carbs per 341ml (1 bottle) and 220 calories. They should just call it the beetus bringer or something.

Saturday August 3rd

Squats
220x3x1
235x1
245x1
255x1
265x1
275x1
285x1
220x12x1

Felt close to completely fresh this session, was not a bad one.

Weighed 174 today, which is down almost, if not exactly, 10 pounds since I started dieting. I'm not sure if I'm going too aggressively, it seems like I lost 2 pounds this week. I'll be doing a full week long break on the regular, starting maybe after week 5 though, that should help retain muh gainz.

Deadlift
375x6x1

Taking a week off and then maxing.

wow... your squats are SICK!!!

Kevin Shaughnessy
08-05-2013, 04:55 PM
wow... your squats are SICK!!!

Thanks Beasty. Nice pull ups yourself, 20 with nearly a 45 pound plate is pretty legit.

Sunday August 4th

Weighted Chin Ups
45x8
22.5x10

Concentration Curls
20x10,8,6

Monday August 5th

Seated Barbell Press
97.5x15x1

Front Squat
195x15x1

Beasty Boy
08-08-2013, 04:38 PM
http://strongmanwod.com/




check out this website... its pretty awesome

Kevin Shaughnessy
08-09-2013, 04:41 PM
http://strongmanwod.com/




check out this website... its pretty awesome

Thanks, I'll check it out.

Friday August 9th

Bench Press
185x12x1
195x1
205x1

What happened? Felt pretty heavy.

Squat
225x12x1

Heavy too.

I think I'll take my diet break a bit early and start tomorrow. One week at 3000 calories.

Kevin Shaughnessy
08-12-2013, 05:37 PM
Sunday August 11th

Weighted Chin Up
47.5x8
30x8

Meant to do 25 on the second set. Pounds, that is. I'm not that much of a dreamer.

DB Concentration Curl
20x12,10,8

Monday August 12th

Seated Press
102.5x12x1
105x3x3

Front Squat
200x5x1
200x7

Felt like calling it a day early so I did a set of 7. I helped unload a truck and did a couple hours of yard work this morning so I was a quivering mess by the last rep.

Kevin Shaughnessy
08-14-2013, 12:01 PM
Wednesday August 14th

Bench Press
190x10x1
Up to 225x1, 230x1, 235x0

1.32x BW with proper form, all time PR that. Probably had 235 fresh. I guess this program is working to at least not make me weaker.

Looking forward to ending this diet break, I feel bloated. I took a break from counting calories as well and just tried to eat moderately, we'll see how much damage I did on Saturday.

Kevin Shaughnessy
08-17-2013, 01:13 PM
Friday August 16th

Seated Barbell Press
107.5x10x1

Front Squat
205x5x1
205x2
205x3

Saturday August 17th

Deadlift
340x15x1

1 minutes rest, quite tough. Tweaked my back with a hasty setup on the last rep.

Diet break ends today, weighed myself this morning and I neither gained nor lost weight.

Kevin Shaughnessy
08-19-2013, 03:51 PM
Sunday August 18th

Weighted Chin Up
50x8
27.5x10

DB Concentration Curls
20x14

Monday August 19th

Bench Press
195x2x1

Felt like 225 so I cut it short.

Kevin Shaughnessy
08-22-2013, 11:15 AM
Thursday August 22nd

Squat
235x15x1

Going to push it a little bit, 15 singles 3x a week for a few weeks.

Someone asked me if I had lost weight today, and when I answered in the affirmative they asked if I was sure it was healthy. I guess I'm officially "do you even lift" in clothes. I am much closer to abs now though, I'd estimate I'm an "internet" 15%, have a decently visible 4 pack in good lighting. Maybe 8 more weeks, 9 with a diet break.

Kevin Shaughnessy
08-27-2013, 01:58 PM
Friday August 23rd

Front Squat
210x15x1

Seated Press
112.5x12x1
112.5x5

Tuesday August 27th

Bench Press
185x15x1

Squat
245x15x1

Came down with a pretty bad cold this weekend so I skipped Sundays workout.

Kevin Shaughnessy
08-29-2013, 03:07 PM
Thursday August 30

Seated Barbell Press
115x12x1

Motivation is at an all time low, although this was a little enjoyable. Not squatting today though, fuck that.

Kevin Shaughnessy
08-30-2013, 12:44 PM
Friday August 30th

Front Squat
225x1
245x1
215x12x1

I had some time between classes so I used my colleges gym. Weights are approximate, they were marked in kg so a 45 was a 44 etc. Managed to do a shitty, uneven, kippy muscle up. Though by god I got myself locked out over the top of a pull up bar from a dead hang and thats something.

Kevin Shaughnessy
09-04-2013, 06:31 PM
Wednesday September 4th

Bench Press
195x4x1
135x5x10

Felt heavy so I went light. Not the only workout I've done this week though, just don't feel like updating all the way.

Kevin Shaughnessy
09-05-2013, 04:17 PM
Alrighty, I am in serious danger of just saying fuck it to the whole endeavor, so I need to get back on the gain train. Going to start bulking on Monday.

Kevin Shaughnessy
09-14-2013, 01:42 PM
I've moved my log here (http://startingstrength.com/resources/forum/showthread.php?t=42859&p=744795). Changing where I log for that fresh start feeling, psychology, etc. It's amazing what this decision has done for my motivation, I'm back to feeing that old enthusiasm and spending my free time reading training articles again. Damn excited to get big and strong.

Beasty Boy
10-14-2013, 10:29 AM
awesome board bro