Kevin's Log

[Kevin Shaughnessy]

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]

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]

Saturday February 16th

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

Fingers crossed for 5 more pounds.

[Kevin Shaughnessy]

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]

Monday February 3rd

Squat
95x5
135x5
185x3
225x2
240x5x5

Feels good, man.

[Kevin Shaughnessy]

Tuesday February 19th

Bench Press
197.5x5x5

Not too hard.

Wednesday February 20th

Front Squat
227.5x3x3

Hard not too.

[Kevin Shaughnessy]

Thursday February 21st

Seated Barbell Press
87.5x10

Friday February 22nd

Squat
285x5

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

[Kevin Shaughnessy]

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]

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]

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]

Tuesday March 5th

Bench Press
202.5x5x5

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

[Kevin Shaughnessy]

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]

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]

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]

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]

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]

Saturday March 30th

Bench Press
217.5x3

Sunday March 31st

Weighted Pull Up
45x5x3

Monday April 1st

Squat
280x2
230x3x4
230x10

[Kevin Shaughnessy]

Tuesday April 2nd

Bench Press
200x8x3

[Kevin Shaughnessy]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Tuesday April 30th

Bench Press
210x8x3

[Kevin Shaughnessy]

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]

Friday May 3rd

TnG Deadlifts
335x14

[Kevin Shaughnessy]

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]

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]

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]

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]

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]

Tuesday May 14th

Bench Press
215x8x3

Thursday May 16th

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

[Kevin Shaughnessy]

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]

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]

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]

Monday May 20th

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

Weights felt extra light today, felt explosive.

[Kevin Shaughnessy]

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.