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Kevin Shaughnessy
04-23-2010, 12:00 PM
Coming back to barbell training after a little over a year of poorly programmed gymnastics. My press went up a bit, my deadlift went up alot, my squat completely blows, and my bench went up and then stalled for 8 months.

I plan on doing a starting strength workout with cleans not pull ups. I plan on doing 1 set of pull ups every day in the morning though. 2 litres of milk a day to start as I already have a gut and I dont want things to get out of hand too quickly.

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Friday April 23rd

Squats
45x2x5
95x1x5
135x3x5

Slowed considerably towards the end of the last set. Looking forward to 2 plates x5.

Deadlifts
135x1x5
185x1x5
225x2x5

Went back and did an extra set later in the day as I was worried I didn't do enough work. Back stayed tight throughout with no hint of losing extension. Felt really good actually. Looking forward to 3 plates x5!

Reverse bicep curls
55x4x10

SL calf raise
BWx 16/14/17 L
BWx 16/17/16 R
-----------------------------

All in all this workout was quick and felt easy. I didn't press because I did handstand push ups and 1 arm push ups yesterday.

My routine is going to look like:

Squats 3x5
Press/Bench Press 3x5
Deadlift/Power clean 1x5/5x3

And on mondays and fridays do 2 sets of rice bucket, 3 sets of reverse hypers and 2 sets of weighted planks.

Kevin Shaughnessy
04-24-2010, 08:48 AM
Saturday April 24th

Weighed 179.2 nekkid after a BM.

Kevin Shaughnessy
04-26-2010, 12:49 PM
Monday April 26th

Squat
45x2x5
95x1x5
140x3x5

Harder then it should have been for the second day of SS, I think. Oh well, moar milk then. Back felt pretty good after, bodes well. Actually, by the end of the workout my whole body felt awesomely fatigued and relaxed.

Barbell Press
45x2x5
65x1x2
87.5x3x5

Argh, embarrasing!

Power Clean
45x2x3
95x1x3
115x5x3

These are fun, and they would be alot more fun with bumper plates. 5 pound jump next workout should be doable.

Weighted Plank
57.5x1x1:00
60x1x1:00

Reverse Hyper
25x3x10

Rice bucket fist-around-object rotation 2x50 each hand

Kevin Shaughnessy
04-27-2010, 06:35 PM
Tuesday April 27th

SL calf raise 25x3x10 each leg

Kevin Shaughnessy
04-28-2010, 12:16 PM
Wednesday April 28th

Squat
45x2x5
95x1x5
115x1x3
145x3x5

Minor lower back pain during 2/3rd rep of last set that wasnt there during the rest of the set. Hopefully a fluke.

Bench Press
45x2x5
95x1x5
115x1x3
140x1x5
135x2x5

140 felt too heavy for a starting weight.

Deadlift
135x1x5
185x1x5
235x1x5

Yee-haw! Going to increase in 10 pound jumps.

Reverse bicep curl
56.5x3x10

Makes my biceps itchy.

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

Weighed myself this morning after breakfast of 1 litre of whole milk and 4 scrambled eggs, and with my pants on I weighed 185. So I think I've gained about 3 pounds since I started. Reasonable.

Kevin Shaughnessy
04-30-2010, 01:36 PM
Friday April 30th

Squat
45x2x5
95x1x5
115x1x3
150x3x5

Was pretty heavy, bar path slowed SIGNIFICANTLY on the third set. That sucks. I hope I dont stall early.

Press
45x2x5
65x1x5
90x3x5

Fun as a mother chucker.

Power Clean
45x2x3
95x1x3
120x5x3

Could defintely feel some arm pull on the first set. My form feels pretty sloppy overall. Weight felt light though.

Reverse Hypers
30x3x10

One more 5 pound jump and then I start 2.5#.

Weighted Plank
60x2x1:00

Didn't sag even the tiniest bit at the end of the last set so next week is 62.5#.

Rice Bucket fist-around-object rotation 2x50 each hand

Kevin Shaughnessy
05-02-2010, 09:22 AM
Sunday May 2nd

Weighed 188 under conditions similar to last weeks weigh in. Woah.

Kevin Shaughnessy
05-03-2010, 01:01 PM
Monday May 3rd

Squat
45x2x5
95x1x5
115x1x3
155x3x5

I was nervous going into the second set but during it I realized, hey, this aint THAT hard. I tried really shoving my knees out as they were coming in a little and it seems to have worked.

Bench Press
45x2x5
95x1x5
115x1x3
137.5x3x5

Deadlift
135x2x5
185x1x5
245x1x5

Ill probably end up saying it after every deadlift session, but this is one brutal exercise. 1 set and my legs were shaking. Grip is still going strong, just need chalk.

Reverse Hypers
35x2x10

Just 2 sets cause my PC was already feeling it pretty good.

Weighted Plank
62.5x2x1:00

Back didn't sag a bit but I'm still going to wait until next week to increase the weight to 65#. I wonder how high I can go before my backpack falls apart?

Reverse Bicep Curls
58x3x10

Rice Bucket fist-around-object rotation 2x50 each hand

Kevin Shaughnessy
05-05-2010, 03:37 PM
Wednesday May 5th

Squat
45x2x5
100x1x5
125x1x3
160x3x5

Yup, didn't feel all that hard today. The problem was my lower back was hurting just a little during the reps. Took a video and the problem became apparent: a small butt wink. Going to scale back the depth and stretch more. From now on its quad parrallel and no more. Also need to remember to use the valsalva manueveur.

Press
45x2x5
65x1x5
92.5x3x5

Feels good man.

Power Clean
45x1x6
95x2x3
125x5x3

Still felt light. Not easy on the elbows at all though since I dont have bumper plates.

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

Weighed myself today and was 188.2. This was after a mighty BM though. I actually woke up in pain from the bulk of it. But either way, it tells me that I might not be eating enough, and I have been slacking off a bit so, no more of that. I figure I'll add 2000 cals of sunflower seeds on top of the milk and see how that goes.

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Off topic but I felt the need to share: http://www.youtube.com/watch?v=ta-Z_psXODw&feature=channel.

PIRATE metal! Awesome!

Kevin Shaughnessy
05-07-2010, 01:45 PM
Friday May 7th

Squat
45x2x5
100x1x5
125x1x3
165x3x5

Heightened my depth-checker to just slightly below parallel. Still didn't feel a ton easier.

Bench Press
45x2x5
95x1x5
115x1x3
140x3x5

Deadlift
135x2x5
190x1x5
255x1x5

Hand was opening and I had to fight a bit to maintain a perfect arch. Going to need to use a mixed grip

next workout probably.

Reverse Hyper
37.5x3x10

Weighted Plank
62.5x2x1:00

Reverse Bicep Curls
60x2x10

Got some pain in the biceps. Going to deload to 30 pounds and work back up.

Rice bucket fist-around-object rotation 2x50 each hand

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

Honestly my lower back wasn't feeling all that fantastic after this workout. There was pain on the first set of squats, and the first 2 reps of deadlifts I believe. And after when returning the plates to the rack there was pain. The pain is around L4-L5 and on a scale of 1-10 its about a 3-3.5. It wasnt present when I started SS and I'm pretty sure its because of the back rounding last squat workout. Hopefully this weekends rest takes care of it because fuck I want to get strong already. And if this weekend doesnt take care of it then I guess it means I'll be taking a week off from squats and deadlifts.

I'm going to start wearing a belt when I DL and squat.

Kevin Shaughnessy
05-09-2010, 08:50 AM
Sunday May 9th

Weighed 193 this morning. Thats pretty much the same as I weighed on wednesday. Need to eat more.

Kevin Shaughnessy
05-10-2010, 01:55 PM
Monday May 10th

Squat
45x2x5
95x1x5
115x3x5

Press
45x2x5
65x1x5
95x3x5

Power Clean
45x1x6
95x2x3
130x5x3

The first rep of the first set flew up, still feel pretty light! Smacked my color bone on the 4th set though, hadn't really thought about that kind of problem.
.
Reverse Hyper
40x2x10

Just 2 sets from now on, lower back is getting hit plenty.

Weighted Plank
65x2x1:00

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

Resetting the squats and the deadlifts, should hit a new pr next wednesday/friday on the squats, in a few weeks on the deadlift.

Kevin Shaughnessy
05-12-2010, 01:24 PM
Wednesday May 12th

Squat
45x2x5
95x1x5
115x1x5
135X3X5

Much easier this time around, used around 2 minutes of rest for the last set and it still went up easy.

Bench Press
45x2x5
95x1x5
115x1x5
142.5x3x5

Was not very easy.

Deadlift
135x2x5
185x1x5

Felt pretty good actually, the caveat was that I had to keep my back squeezed as tight as I possibly could. I think this is an exercise where with my injury prone back I cant afford even a little loss of extension.

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

This was some depressing shit, son. Resets when PR's are possible.

Kevin Shaughnessy
05-14-2010, 02:17 PM
Friday May 14th

Squat
45x2x5
95x1x5
115x1x5
155X3X5

Still pretty easy. I'll do 170 next workout. I think its the belt honestly. My back feels excellent though.

Press
45x2x5
65x1x5
97.5x1x5

Bit of a struggle.

Power Clean
95x1x3
115x1x3
135x2x5

I forsee more 5 pound jumps in my future.

Reverse Hyperextension
42.5x2x10

Weight Plank
65x2x1:00

Plates slid up my back on the first set, made it a touch easier. Second set was a serious struggle, not going to be able to move up next week.

Kevin Shaughnessy
05-17-2010, 10:34 AM
Monday May 17th

Weighed 200 pounds this morning. Would like to stay at this weight and recomposition so I'm dialing down the eating.

Kevin Shaughnessy
05-17-2010, 03:23 PM
Monday May 17th

Squat
45x2x5
95x1x5
115x1x5
135X1X3
170x3x5

Yup, I can see myself making a 10 pound jump next workout.

Bench Press
45x2x5
95x1x5
115x1x5
145x3x5

Actually got some posterior delt pain on the first set. Injury prone or what? I accidentaly bounced the bar on the first 2 reps of second set. Makes a real difference.

Deadlift
135x2x5
185x1x5
225x1x5

185 felt pretty damn good on my back so I went 20 pounds higher then I had planned. First rep hurt a bit because I didnt have complete extension, next felt fine. Forgot to wear my belt. Yeah, I need to be carefull with this lift. Going to PR next workout with 265x5 w/straps. Why straps you ask? Because I dont want to pop a bicep tendon from too much mixed grip usage. Hilarious because I've actually been thinking about competing in powerlifting at some point. I'll figure something out though.

Reverse Hyperextension
45x2x10

Enjoyable.

Weighted Plank
65x2x00:30

Felt like I had food in my esophagus that was being crushed and wanted to be puked out during the first set of these. Terrible feeling so I cut it short. Anyway I had been thinking about switching to :30 so that I could use higher weights and possibly prolong progression so I figured now would be a good time to make the switch. That and I'm a big sissy.

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

All-in-all, back felt pretty good after this. The odd thing was that I could feel my ears when I breathed, it seemed they closed up a bit as when your blowing your nose with your nostrils plugged.

Kevin Shaughnessy
05-19-2010, 03:03 PM
Wednesday May 19th

Squat
45x2x5
95x1x5
115x1x5
135X1X3
180x3x5

Definetly another ten pound jump in me. Probably not 2. Split my pants terribly around the buttock in the bottom postion, so much for those "stretch" pants.

Press
45x2x5
70x1x5
100x3x5

Kept it alot closer to my face on the second set and it made a big difference. Third set was tough. I'll try 2 more 2.5# jumps and then microload lower. Probably 1.5 pounds.

Power Clean
95x1x3
115x1x3
140x5x3

Getting tougher. Couldn't half ass my jump today or it racked low. One more five pound jump and then 2.5 from then on. Last rep of the third set I commited myself to sending it flying and it racked on my collar bone, got alot higher then the other reps. Looks like I know what I need to focus on. Last set I racked it damn low and ouch, my wrists: http://www.youtube.com/watch#!v=5LfMsjNvRRc&feature=channel
--------------

Gonna start eating bigger, gains are slowing down some.

Kevin Shaughnessy
05-20-2010, 08:55 AM
Thursday May 20th

Weighed myself and pre-morning BM I weighed 199. Which means I've lost a couple pounds in the last couple of days. Cant be good while on SS. I've decided to welcome seafood back into my life. My plan is 4000 calories a day with 2g protien per lb bodyweight and a carb curfew after 7pm. Hopefully that will allow me to get more muscular while leaning out.

Kevin Shaughnessy
05-21-2010, 04:22 PM
Friday May 21st

Squat
45x2x5
95x1x5
115x1x5
135X1X4
190x3x5

Weight is back to being challenging. Mild SI joint pain though when I tried to do one of the reps fast (just the last rep of second set), felt fine if I did them slowly. Pain was felt near lockout. Then had pain when squeezing glutes that disappeared by end of workout.

Bench Press
45x2x5
95x1x5
115x1x5
147.5x3x5

Was not exceedingly difficult, strangely enough. Makes me hopefull that I'll get further this time then my last attempt at linear bench progression that netted me 152.5x5,3,2 or something to that effect.

Deadlift
135x2x5
185x1x5
245x1x5

Used a hook grip for the warm up sets. At the end it felt like I had really worked my thumbs, maybe a little too much. I'm going to continue using it for the warm ups and hopefully one day build up the thumb strength to use it for all my sets. The workset felt fine if not good on my lower back. Heavy though. Going to move up in 10 pound increments from this point on.

Reverse Hyperextension
47.5x2x10

Getting tough. Brutal bicep and trap workout too, holding onto the square thing I use to do them. Hope the belt I'm using holds :/. Need to get some chain.

Weighted Plank
75x2x00:30

Zipper on back pack f'ed up and the other one I tried made things way to uneven to the point where I was falling left and right trying to stand up with the thing on my back. Tried L-sit but they put the hurt mostly on my quads, did'nt really feel them in my abs. So had to ask my dad to help me place the plates on my back. He placed the first set too low on my lower back and it felt pretty easy, or so I thought. Second set went where it usually goes and it wasnt exceedingly difficult for some reason. Makes me think 85# will go smoothly on monday.

Kevin Shaughnessy
05-24-2010, 09:53 AM
Monday May 24th

Weighed 202.4 after morning BM.

Kevin Shaughnessy
05-24-2010, 03:20 PM
Monday May 24st

Squat
45x2x5
95x1x5
115x1x5
135x1x5
195x3x5

Surprisingly heavy, but managable.

Press
45x2x5
70x1x5
102.5x1x5

Very tough. 1 pound increases from now on.

Power Clean
95x1x3
115x1x3
145x5x3

Warm ups felt heavy :/. It was racking a little low today, hurt my wrists abit. So I squatted under it starting the third set, was kind of fun having to gauge how much squat was necessary to rack it properly in that split second before you catch it. 2.5# jumps from now on. Wrist wraps next workout.

Reverse Hyperextension
50x1x10

A little hamstring pain, left ham right in the center after first set. Setting up for the second set was such an awkward difficult struggle I decided to just not take the risk of either cracking my floor tiles or falling and breaking my neck.

Weighted Back extension
50x1x10

A little hamstring ripping feeling way down under the kneecap. This exercise has not historically not been very kind to my hams. Wont be doing it in the future.

Weighted Plank
85x2x00:30

Tough but managable.

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

The heat today was killer, 39 degrees c. This workout took forever, same as the last one and its because of the reverse hyper, so I'm not too sad to see it go for now.

Kevin Shaughnessy
05-26-2010, 03:33 PM
Wednesday May 26th

Squat
45x1x5
95x1x5
115x1x5
135x1x5
200x3x5

Now its really starting to get hard.

Bench Press
45x2x5
95x1x5
115x1x5
150x3x5

Tough as per usual. Lets see if I can set a PR and move to 155#. Last rep of last set was a grinder.

Deadlift
135x2x5
185x1x5
255x1x5

Lol, was already tired by the end of the 2 sets of 135. Hook gripped the workset and it felt fine and strong oddly enough, a little painfull but managable.

Kevin Shaughnessy
05-28-2010, 04:09 PM
Friday May 28th

Squat
45x1x5
100x1x5
120x1x5
140x1x5
205x3x5

Yup, knees are coming in now and the last rep of the last set barely happened. Knees could be coming in worse though. Its possible that I've been shoving them out excessively. I'll have to take a vid from the front next time. Still hoping for 225x3x5.

Press
45x2x5
70x1x5
104x3x5

Felt good man. Not that big of a difference. 106 next time.

Power Clean
95x1x3
115x1x3
147.5x5x3

First set was aight. Second set was a trick with a fudge up that caused the second rep to turn into a high pull instead of a clean. Third set went fine until 3rd rep which racked right on my clavicle. Ouch. Heavier weight and that could have been nasty. 2nd rep fourth set again racked on my clavicle. Its taken some abuse today. Final set I focused on really whipping my arms into the rack position and it cushioned the landing some, easier on the clavicle. Last rep racked low, only one that did that today.

Weighted Plank
0x0x00:00

Didnt't do planks today because I couldn't find anyone to stack plates on my back. So instead I did...

Ab roller
1x5
1x4
1x5

Lower back kept hyperextending on second set. Need to work on that. Remedied the problem by not going as low on last set.

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

Ended with some foam rolling, soft tissue felt beat up. All in all this workout took 1 hour 45 minutes, oops. I must be slacking or something.

Kevin Shaughnessy
05-31-2010, 03:02 PM
Monday May 31st

Squat
45x1x5
95x1x5
115x1x5
140x1x5
210x3x5

I remember this happening the first time I did SS, that is feeling fatigued and not very into your workout at first then having your worksets feel even easier then last time when you felt fine. Funny how that works. Maintained good knees out during all the sets.

Bench Press
45x2x5
95x1x5
115x1x5
152.5x3x5

Felt much easier then the last time I stalled out here. It was a death struggle that time. It was almost easy this time. All time PR, with how much left in the tank, we shall see. Ooo, so exciting. Bounced rep 2 and 4 on last set though.

Deadlift
135x2x5
195x1x5
265x1x5

Been stretching my hammies and hip flexor, could definetely feel and see a difference in ease of getting into extension. The hook grip is useless with sweaty hands. Felt a discomfort in my SI joint during the reps that went away when I squeezed tighter. Borderline pain but not quite. Hands are brutalized.

Ab Roller
3x5

Felt stronger this time, didn't have to fight as hard to not hyperextend. Last set was tough enough where I had to cut the last rep short so I'll do 3x5 one more time perfectly then add reps.

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

This was such a good workout I cant help but post up a song:

Tyr - Into The Storm

http://www.youtube.com/watch?v=TLAq5_L_fu0

Kevin Shaughnessy
06-02-2010, 03:20 PM
Wednesday June 2nd

Squat
45x2x5
100x1x5
120x1x5
140x1x5
215x3x5

Rested 6 minutes between sets this time. Better safe then sorry. Last set left me dizzy, but no stars yet.

Press
45x2x5
70x1x5
106x3x5

Bar got out in front of me on the second set.

Power Clean
95x1x3
115x1x3
150x5x3

First set wasnt all that hard to rack. Did an accidental partial split clean catch on the last rep though, I was trying to be as explosive as possible and it just happened. Second set the 2nd rep racked low. Third set second rep, the bar slammed into my chest, probably a more bendy bar path then usual. Third rep went flying up and racked nice and high but I didn't whip my elbows fast enough so it racked on my clavicle. Fourth set first rep racked low. And woah, last set I tried actually forcing a straight bar path and rep I tried it on racked nice and easy.

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

Slept terribly on monday night for some reason. Got three hours from 4am - 7, then couldnt sleep till 12pm where I got 3 more hours. Made up for it the next night though, and doesnt seem to have effected my progress.

Kevin Shaughnessy
06-04-2010, 04:41 PM
Friday June 4th

Squat
45x1x5
105x1x5
125x1x5
145x1x5
220x3x5

Tried sitting back into the movement more. Standing in front of the box rather then over it on the third set caused me to inadvertendly go deeper then I wanted to, causing a little butt wink I think, which is why I believe my lower back felt tight after this workout. That and the more horizontal torso from sitting back made extension harder to keep and I didn't cue it in my mind. Yup, LB is feeling real tight.

Bench Press
45x2x5
100x1x5
120x1x5
155x3x5

Feel like I've got more in me.

Deadlift
135x2x5
195x1x5
275x1x5

Ten pounds away from an all time PR. This workset could have felt better, could have felt worse. A little pain in the LB, which I doubt will get better as the weights progress, tabarnac...

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

Post mortem: Pain I felt during the deadlift has me worried about my future doing it. It was the same pain that goes away the harder I squeeze my back but worse then usual. And when I put down the weight for the final time, something just felt wrong for a split second that made me grimace. It wasn't pain just a kind of wierd feeling. I'm not really in any pain right now after the workout though. Fuck I wish I could afford to go to a chiro.

Kevin Shaughnessy
06-07-2010, 03:33 PM
Monday June 7th

Squat
45x1x5
110x1x5
130x1x5
150x1x5
225x3x5

5 min rest between sets this time. First set was a cake walk. Counted 6 but video showed 5, as well has nice quick reps. My new hope is to make it to 260x3x5. Second set I shoved my knees out harder and forced them out because they were coming in. Made that set alot harder then my first. I wonder if thats why the first was so easy. Last set was hard and knees came in unavoidably on last rep just coming out of the bottom, got them back in place a few inches later. Massaged my knees hard under the knee cap after I finished and they hurt as a result until the first set of presses.

Press
65x1x5
70x1x5
108x3x5

Tough. Left elbow felt a little roughed up for a minute or two after the first set. Hurt a bit less second set. Dont remember it hurting after the last set.

Power Clean
100x1x3
120x1x3
152.5x5x3

First rep first set racked pretty low, and it was because I wasn't expecting how heavy it was going to feel after those easy warm ups. From now on I'll warm up to a heavyish single before my worksets. The other two reps racked fine. Second set went alright, third rep racked maybe a little low. Focusing now on being speedy right from intial pull from the floor. Felt like I caught the reps in a split stance on the third set, felt effecient though but I am just a newb so maybe its not. Fourth set I finally remember to throw the bar in a straight line, felt a tiny bit easier.

Ab Roller
1x10
2x5

This was wierd. I was busting reps like they were nothing on the first set with no problems not hyperextending, and then on the second set I could hardly get deep once and was sagging easily. Damndest thing...

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

Oh yeah, and back felt most fine today.

Kevin Shaughnessy
06-09-2010, 03:14 PM
Wednesday June 9th

Squat
45x2x5
115x1x5
135x1x5
160x1x5
230x3x5

160 felt heavy, heavy enough to cause slight form breakdown it looked like. First workset was tough as hell. Second set was no easier, accidentally dropped into the bottom on the third rep. Knees are coming in now uncontrollably. Not terribly though, an acceptable amount for now, got it on video. Although my rectis femoris kind of felt like shit after this session. Going to do one more five pound jump then switch to 2.5# jumps and also switch to the advanced novice program starting next week.

Bench Press
45x2x5
100x1x5
120x1x5
157.5x3x5

First set Was discouragingly tough, thought it would be easier. Second set wasn't much harder then the first. Thought I might miss the last rep third set but no, made it.

Deadlift
135x1x5
205x1x5
285x1x5

Wow, probably never done a set of deadlifts that felt that good on my back. Ace! Wasn't that tough either. All time PR by 5 pounds.
--------------

Was tired as fuck before starting this workout. I walked up 2 flights of stairs and my hamstrings were burning this morning.

Kevin Shaughnessy
06-10-2010, 10:24 AM
Thursday June 10th

Weighed 212 after morning BM.

Kevin Shaughnessy
06-11-2010, 04:47 PM
Friday June 11th

Squat
45x2x5
115x1x5
135x1x5
155x1x5
235x1x5
235x1x0

Forgot to load a ten pounder onto the right side of the barbell fourth warm up set. I knew after the first set that another two across wasn't feasable. Didn't expect to not be able to do another rep though. Going to deload 10% and work back up, would try again on monday but hip flexor is feeling a little crappy, might be a form issue. 210x3x5 on monday. Once I get back to 230x3x5, Ill switch to 2.5# jumps and then the advanced novice program.

Press
45x2x5
75x1x5
110x3x5

Wasnt nearly as tough as the squats. Hell it was downright easy. Bodes well.

Power clean
95x1x3
115x1x3
135x1x1
155x5x3

First set didn't feel all that great. First rep went fine, second rep felt like I forgot to jump but I dont know if thats normal or not when the weight gets heavy, third rep racked low. Second set all the reps racked nicely, but I think my stance is getting sloppy when I catch the weight. Third set first two reps had me squatting lower then usual, tried catching it higher on the third rep and it racked low. Took a video of the last two sets and overall I would call them acceptable to me.


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

Lost about 3 hours of sleep last night because of the most random problem. It was like a severe tension-like ache that started in my right middle trap and then travelled to the front of my shoulder. It didn't hurt it was just quite intense, very distracting and frustrating. And the 7 broken up hours I slept the night before probably didn't help. Hopefully that was why I stalled.

Kevin Shaughnessy
06-14-2010, 03:53 PM
Monday June 14th

Squat
45x2x5
115x1x5
135x1x5
165x1x5
210x3x5

For a variety or reasons I'm switching to low bar squats. The main reason is to lift more weight. After 3 minutes rest I felt good to go for the second set. Forgot my belt for it. Got my TK knee bands today. Feels good man.

Bench Press
45x2x5
100x1x5
125x1x5
160x3x5

Second set was wierd. The first few reps felt considerably easier then they did on the first set, but the last felt like someone had slid an extra 10 pounds onto the bar. I think what happened was I got overzealous and shrugged my shoulders forward out of position. All in all though I'm pretty happy about how this bench session felt.

Deadlift
135x2x5
205x1x5
295x1x5

Wasn't nearly as out of breath during the warm up, chalking that one up to a good weekends rest. Back didn't feel all that good during the warm-up. Slight twinges in the discs. Workset felt a little better for some reason. The bar caught on my knee sleeves and pulled them down on the first rep. Design flaw one, solution: long sleeve pants. Took a video and I managed to maintain the extension I started the reps with each one. I'll feel pretty good when I hit 315x5 next wednesday but what I'm really hoping for is 345x5


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

Slept well all weekend and woke up today feeling pretty good. Workout took an hour because of easy squats.

Kevin Shaughnessy
06-16-2010, 10:55 AM
Wedneday June 16th

Weighed 213.8 this morning. Looks like I'm beginning to plateau. Not sure if I'm happy about that. Sure I'm not getting fatter, but will it effect linear progression?

Kevin Shaughnessy
06-16-2010, 04:58 PM
Wednesday June 16th

Squat
45x1x10
115x1x5
135x1x5
175x1x3
220x3x5

Knee pain today, last set, in the left knee, one of the quad insertions, the meaty one to the right above the knee. Not sure what caused it. Pretty pissed, I hope this doesn't become a problem. Three things are different about my squat now: low bar instead of high bar, the knee sleeves, although I dont see how they could be contributing, and I also tried not shoving my knees out as far on the set I felt pain on. Next workout I'll shove them out like I have been before and see if it fixes the problem. My left hip flexor/rectis femoris also feels a little painfull but not as bad as the last few workouts. 225x3x5 next workout, if theres still pain I'll deload to 175x5 and work back up. Not making the same mistake I made last time I did SS and try to push through the pain.

Another things thats different is I'm looking down at my knees. Could be significant.

Its funny, but low bar isn't feeling that much easier then high bar. Felt a twinge in me elbow, sign of things to come? Low bar squats gave me terrible tendonitis last time I did them, but then my form was damn sloppy.

Press
45x2x5
65x1x5
85x1x4
112x2x5
112x1x4

Felt a ripping pain in my left posterior delt on the 85# warm up set. No pain during the first workset, just a little soreness after. Forgot my belt for the first set. Second set felt better, no pain during and nearly imperceptable soreness after. First two set went fine, not all that difficult, but the last set something happened, the bar felt much heavier on the right side, so much that I stopped and checked that I didn't have my hands out wide. Later video analysis revealed that the plates on the right side slid towards the end of the barbell, causing an increased lever arm. I'll still increase to 114x3x5 next workout. Video analysis revealed an uneven raise to the bar as the cause. Ill use collars from now on while working on an even press.


Power Clean
100x1x3
120x1x3
135x1x3
157.5x5x3

First set went alright, although it seems like doing cleans sans bumpers is getting increasingly dangerous and hard on my wrists. The weight bounced off my thighs second rep and threw me forward. Second set they all racked pretty low. Third set went excellently. Fourth set first rep went alright, last rep racked low. Fifth set last two reps racked low. Last set went fine, last rep I squatted lower but didn't need to. I'll probably reset once my depth just gets ridiculous.

lol, I may have done 6 sets today.

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

Alot of lollygagging between exercises today, workout took nearly two hours. Got a glimpse of my upper back on film during the press video and I gotta say it looks like the cleans are doing they're work, aesthetically speaking. Knee was sore during the occasional bodyweight squat after the workout.

Kevin Shaughnessy
06-18-2010, 04:45 PM
Friday June 18th

Squat
45x1x10
115x1x5
140x1x5
170x1x3
225x3x5

Knees felt fine throughout warm-up. First set wasnt nothin' but a peanut (have to start quoting ronnie coleman more often, yeah buddy!). No knee pain and maintained knees out like it was nothing. Lower back wasn't feeling so hot after set 1 though, no pain during the set but after there was like an ache. Minor right knee and left hip flexor pain second set. Back pain I think was a technique problem because the first rep hurt a bit but when I focused on sticking my ass out it felt fine. Last set, 2nd rep I bumped the safeties on one side which made that rep quite a bit harder, maybe thats why the rest of the set felt like a grinder. Knees felt fine during that set, little hip flexor pain after standing up with

the last rep.

Bench Press
45x2x5
100x1x5
125x1x5
162.5x3x5

First set was not all that hard, decent bar speed. Second set went well, maybe a little shaky laterally. No big deal though. I think the hard arch I use on the bench fixed my lower back soreness. Felt a pump in my upper back after the second set. Last set was TOUGH. Bar speed slowed to almost nothingness on last rep. Form got sloppy too, favoring one side. Wierd.

Deadlift
135x2x5
215x1x5
305x1x5

My instincts are telling me to set up with my hips lower, for the sake of my back. I believe I will listen. Awesome, lower back stayed in great extension throughout and I broke the 300 barrier. Next stop 405.

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

Im getting fat man. Developing a nice big gut. Going to go down to 4000 calories, and I mean it this time. Gotta look good for the ladies, ya know..

Kevin Shaughnessy
06-21-2010, 10:16 AM
Monday June 21st

Weighed 214.5-215.6.

Kevin Shaughnessy
06-21-2010, 04:09 PM
Monday June 21st

Squat
45x1x10
120x1x5
140x1x5
170x1x3
230x3x5

Didn't feel so sure of my form during the warm ups. Found my self really accentuating my lower back arch. First set felt fine on my body. Second set felt fine during but after my left leftern-most quad ached a bit. During the sets, I found that I would descent in what felt like my usual downward fashion, but then as I reached parallel I would sit back more into the squat. Forgot my belt the third set. Did not feel good AT ALL. Lower back hurt, felt like maybe it came out of extension. Racked it after 1 rep and repeated 3 mins later. Fuck, not very cool to know I`d be hurting without a belt. Took a vid and it looks like I have a bit of a butt winking problem going on so I`m raising the depth a bit.

Press
45x2x5
65x1x5
85x1x5
114x3x5

Ripping pain in my posterior delt during the 85 pound warm up, but again not there during the workset. Felt it when reaching up afterwards though. One more time feeling it and I`ll have to change my warm up. Bar slowed to a stop at the top of the last rep, second set, still locked it out. Yee-haw, 35 pounders next workout, moving on up.

Power Clean
100x1x3
120x1x3
160x5x3

First set was a little sloppy but not that bad. Second set first 2 reps racked low, I need to start squattin under it each time or I`m going to fuck up my wrists. Squatted lower on third set and it went fine. Fourth set I underestimated the need to squat the first rep and ouch, my wrists. Hurts enough for me to know I`m not going to keep getting away with them racking low. But, even if I do squat low, that doesnt mean I`m throwing it low, though, yo. Last set went fine, last rep was maybe a little too low, I actually felt that one in my legs as I stood up with it.

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

Workout took an hour and 53 minutes, no idea why.

Kevin Shaughnessy
06-23-2010, 04:25 PM
Wednesday June 23rd

Squat
45x1x10
120x1x5
145x1x5
175x1x3
235x3x5

First set felt easy as was expected. Bar was slipping down hands though, need to remember to chalk up. Second set kind of left my lower back feeling crappy, not spinal pain but to the left of my lumbar area. I think I'm exagerrating my lumbar arch initially because it felt fine if I lowered with a normal, almost relaxed feeling arch. Right hip flexor hurt more then usual last set. Video doesn't show anything wrong though. Left hip flexor was burning like a mother too after the last set. Geez. Last set had me descending with a normal standing arch in my back and felt fine though.

Bench Press
45x1x5
105x1x5
125x1x5
165x1x5(4?)
165x1x5
165x1x4

Shit, not sure if I did 4 or 5 reps for the first set. I counted five but it felt short. Second set was definetly 5. Felt pretty heavy. Third set, fourth rep went up so slowly I didn't even bother going for a fifth. I'll get it next time.

Deadlift
135x2x5
225x1x4
315x1x0

Couldn't barely break 315 off the ground, let alone lock it out. Looks like 405 wont come so easy. Did not expect to stall this early. Oh well, reset time.

Kevin Shaughnessy
06-25-2010, 07:38 PM
Friday June 25th

Squat
45x1x10
120x1x5
140x1x5
175x1x3
240x3x5

Left shoulder felt pretty sore after these. My form was good, I made extra sure to keep my wrists straight and elbows back but the pain was still there. I'm switching back to high bar, light reset back to 220x3x5.

Press
45x2x5
65x1x5
95x1x4
115x3x5

Meant to do 116x3x5 but forgot to put the half pound weights on the bar. No ripping pain during the warm-ups, but during the worksets this time. Left my right posterior delt a little sore. Not a good day for that bodypart.

Power Clean
100x1x3
120x1x3
135x1x2
162.5x1x1

First rep became an uncontrollable full squat clean, second attempt wouldn't rack. Reset time, 140x5x3.

Kevin Shaughnessy
06-28-2010, 04:38 PM
Monday June 28th

High Bar Squat
45x1x10
120x1x5
145x1x5
175x1x3
225x3x5

First two sets went up without a struggle, third set was hard.

Bench
45x1x5
100x1x5
120x1x5
165x1x5
165x1x4

Stalled out, calling it officially. Reset to 148x3x5

Deadlift
135x1x5
225x1x5
275x1x5

Felt pretty tough, minor SI joint pain on reps 1-2, gone by rep 3 and back actually felt pretty good after.

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

The downside to the hook grip: went to pick up my laptop by the screen in a pinch grip and the damn screen cracked. Thats gonna cost me.

Kevin Shaughnessy
06-30-2010, 04:53 PM
Wednesday June 30th

Squat
45x1x10
120x1x5
145x1x5
175x1x3
230x1x5
230x1x1

First rep was hard enough to leave no question I wasn't
getting another without my form going to shit, so I didn't risk

it.

Press
45x1x10
65x1x5
85x1x5
117x1x4
117x2x5

Increasing pain in left rear delt. Second set didn't hurt quite as much. First set must have been a technique issue. To repeat next workout or to add 1 pound, I'll think about that for monday.

Power Clean
95x1x3
120x1x3
145x5x3

Fuck, thought the reset was to 145. Oh well. First set went fine. Felt good to be racking it with minimal knee bend, felt like a real power clean again. Second set accidentaly turned the third rep into a high pull, repeated and got it nice and high. Third set went fine. Fourth set, first rep got very close to racking, but not quite and I had to drop it while swearing from the pain in my wrists. Counted it anyway, was close enough. Fifth set went alright, 1 and 3 might have racked a little lower then my ego would like.

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

So it seems I've stalled on most my lifts, and regressed a little on the squat. Per PP I should take an intensive squat deload, which I shall. My left knee is also beginning to feel actually injured. Pain while walking, jumping, and squatting. The light weight and focus on form should do me good.

So why have I stalled? I believe its the decrease in calories. In an effort to shrink the gut I've cut down to about 3000 a day and that I guess just isnt enough to sustain progress. So what am I to do? I can keep eating and keep getting fatter and not like the way I look more and more, or I can cut, get leaner, try to hold on to as much strength as possible, and then resume bulking when my gut has shrunk. I like the second idea better lol.

The knee and delt pain is a mystery. I realized today that it could be my lateral miniscus, or my left IT band at its insertion near the knee. It might be that I'm underestimating just how much I need to shove my knees out.

For the delt, I put it against a ball on the sliding adjustable power rack hooks and squeezed like crazy and it seems to have helped quite a bit. Found just the right spot. Its something until I find out what the issue is. Hell maybe thats what the issue actually is.

Considering recovery is now becoming an issue I think I'll switch to the advanced novice program.

I'm also tired of working out alone in my garage, going to get a gym membership at the local Monster. They have bumper plates I'm told.. And there open 24/7 so if I'm busy or lazy one day I can go at 12 and still make all the noise I damn well please, which at home would result in death by strangling from my 'rents.

Kevin Shaughnessy
07-05-2010, 04:12 PM
Monday July 5th

Squat
45x1x10
120x1x5
145x1x5
175x1x3
205x3x5

Fairly easy, except for the last couple of reps on the third set which felt heavy.

Press
45x1x10
65x1x5
85x1x5
117x3x5

A special thanks to nose tork for seeing me through this one. Who would of thought my press would still be going strong after I stalled on everything else? Probably the gods making up for the months I spent making no progress with handstand push ups.

Ring Pull Ups
5x10s negative

Distal bicep pain/cramping that eased up progressively towards the last set, so I took it easy. I dont feel like I worked up enough volume to have a whole week go by so I'll throw in some sets on wednesday and saturday.

-----------

Its been years since I've done dedicated conditioning and the weekend I spent camping, with the hauling of tree logs and the chopping of wood, has me longing for a greater base of conditioning. So, I'm starting the Crossfit Witchita Falls program. I feel more well-rounded already.

Kevin Shaughnessy
07-06-2010, 04:30 PM
Tuesday July 6th

Power Clean
100x1x3
120x1x3
135x1x2
150x5x3

First set went pretty good. Second set one of the reps racked a little low. Third set went rather craptacularly, first two reps racked low and last one had me stumbling backwards. It racked high enough though. Fourth set went pretty good. Fifth set went alright.

5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 7:20


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

Wanted to do 2 arm dumbell snatches but didn't have enough weights. Next time.

Metcon didn't look so hard on paper but kicked my ass. By round 3-4 I had to take sizeable breathers to avoid puking.

Kevin Shaughnessy
07-07-2010, 10:46 AM
Wednesday July 7th

Weighed somewhere between 212-213 this morning. So thats a loss of about 3-4 pounds. Not too shabby, and a nice way to start the day.

Did 5 pull ups. Was only going to do 2-3 because I felt sore and tired, but when I got onto the ring and did my 2nd pull up I felt so light that I just kept going. Maybe have 6 in me, think I'm going to get back to where I was fast.

Kevin Shaughnessy
07-08-2010, 03:28 PM
ThursdaY July 8th

Squat
45x1x10
120x1x5
140x1x5
175x1x3
210x3x5

Left knee/hip flexor pain is back. Just risidual soreness by the time I finished my first set of bench presses. Actually, I think its my IT band.

Bench
45x1x10
100x1x5
120x1x5
150x3x5

Pretty damn easy bench workout.
Encouraging. Some shoulder pain though, still injured from the low bar squatting.

Kevin Shaughnessy
07-09-2010, 03:04 PM
Friday July 9th

Deadlift
135x2x5
185x1x5
235x1x2
285x1x5

Felt good to go into the deadlift fresh, weight was easy.

As many rounds as possible in 10 minutes of:
5 ring rows
10 push ups
15 squats

Rounds: 5, +5 rows, +10 push ups

God metcons are so much more grueling then barbell training. Was dogging it by the fourth round, sitting down to catch my breath, but to my credit managed to pick it up by round 5 to try to make it past 5. First three rounds I did the push ups on my toes, by round 4 had to switch to knees. Going to repeat next friday and get 6 rounds plus rows and push ups, I'll try to get as far into round 4 on my toes as possible aswell.

Kevin Shaughnessy
07-12-2010, 04:24 PM
Monday July 11th

Squat
45x1x10
120x1x5
140x1x5
175x1x3
215x3x5

I think the knee pain is because I come forwards on my toes and end up pushing more through my toes then my midfoot or heel. Except on the second set I stayed on and pushed out of my heels pretty well and it didn't seem to help, so maybe not. Pain seems to have shifted to the mid quad now. Not quite as bad as last time. I realize I'm pushing through pain, like I said I would not do. This feels different though. The pain isn't in a tendon or any critical junction so to speak, but in the muscle. I'm not really afraid of muscular problems. Also, my technique seems to be solid and I dont have any imbalances anterior/posterior. My hope is that it will act like other problems with pain that I've had and dissapear on its own with time. Or I'll figure out what the problem is and fix it.

Press
45x2x5
65x1x5
90x1x4
119x2x5
119x1x3

Felt some lumbar abuse second set last rep (heroic effort on my part to get that one out). Probably good that I'll be resetting now. 1 pound short of my goal, but hey, its 1 freaking pound. I can live with that.

Ring chins
3xfailure - 6, 4, 4

Took some serious pulling to get that last rep third set. Good pump.

Kevin Shaughnessy
07-13-2010, 02:04 PM
Tuesday July 12th

Power Clean
100x1x5
120x1x5
135x1x3
155x1x2
155x4x3

First workset I did 4 attempts, only two actually racked. Next three worksets racked pretty nicely with no need to squat down much. Last set went TERRBLY, disgusting form on the reps that actually racked. Going to repeat this weight next week.

5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 6:14

Smoked last tuesdays time. Almost makes up for the sub-par PC performance. I'll do this metcon one more time before raising the weight to 35 on the snatch.

Kevin Shaughnessy
07-13-2010, 04:01 PM
Tuesday July 12th

New CoC #1 PR, 12 with right hand and 8 with left.

Kevin Shaughnessy
07-15-2010, 05:33 PM
Thursday July 15

Squat
45x1x10
120x1x5
145x1x5
180x1x3
220x3x5

Much less leg pain then usual, almost felt fine.

Bench
45x1x10
100x1x5
125x1x5
155x3x5

None too hard.

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

Much less out of breath then usual during warm up and immediately after sets. Feels good man.

Kevin Shaughnessy
07-16-2010, 01:28 PM
Friday July 16th

Deadlift
135x2x5
185x1x5
235x1x3
295x1x5

As many rounds as possible in 10 minutes of:
5 ring rows
10 push ups
15 squats

Rounds: 6, +5 rows, +10 push ups

Humeral musculature massacre. Thats what this is. Got halfway through the push ups of round 4 on my toes.

Kevin Shaughnessy
07-19-2010, 04:11 PM
Monday July 19th

Squat
45x1x10
120x1x5
145x1x5
180x1x3
225x3x5

I believe I have a mild case of patellar tendonitis. Sure feels like it. Knee pain that was allieviated as the worksets went on, so third was almost painless. Thus begins my quest for the right coach to check and correct my form.

Press
45x1x5
75x1x5
107x3x5

Sans belt. Didn`t feel exceptionally different from a belted set.

Ring Pull Ups
3xfailure - 6, 5, 4

Damn, was hoping for 7 on that first set. Still got an extra rep second set though.

Kevin Shaughnessy
07-20-2010, 02:59 PM
Tuesday July 20th

Power Clean
100x1x5
120x1x5
135x1x3
155x5x3

Much better. Figured out that if I dont let go of the bar until the last second I can get it to rack easier. Only missed 1 rep this workout, rep 2 of set 3. Going up to 157.5 next workout.

5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 5:52

Thats a 22 second improvement. Only needed to take one short breather this time.

Kevin Shaughnessy
07-21-2010, 11:03 AM
Wednesday July 21st

Weighed 209 in the morning.

Kevin Shaughnessy
07-22-2010, 01:56 PM
Thursday July 15

Squat
45x1x10
120x1x5
145x1x5
180x1x3
230x2x5
230x1x1

Wierd because the first two sets felt fairly easy. I think it was a focus issue. I`ll try again next monday.

Bench
45x1x10
100x1x5
125x1x5
160x3x5

Kevin Shaughnessy
07-23-2010, 01:44 PM
Friday July 23rd

Deadlift
135x2x5
205x1x5
255x1x2
305x1x5

I honestly think I`ll be setting some PR's in the next couple of weeks.

AMRAP
5 ring rows
10 push ups
15 squats

Rounds: 7 + 5 rows + 10 PU

Killed it today. Felt easy, no sucking wind throughout. Probably because for me this is more of an endurance workout, or maybe I just need to go harder. Managed to stay on my toes until the 6th round where I went to my knees.

From now on, I'll try my hardest to do a round on the minute, no matter the level of suckage.

It was probably the extra few hours between the deadlift and the metcon I waited today that made it easier. Think I`ll continue doing that.

Kevin Shaughnessy
07-26-2010, 05:18 PM
Monday July 26th

Squat
45x1x10
120x1x5
145x1x5
180x1x3
230x3x5

Was EASY. Hopefull for breaking past 235. It occured to me that my stalls last time might not have been actual legitimate stalls. Oh yeah, and 0 knee pain this workout.

Press
45x1x5
65x1x5
95x1x4
113x3x5

Much harder then it should have been, and got that pinching pain from hyperextension again on that last rep.

Ring Pull Ups
3xfailure - 6 1/2, 5, 3 3/4

Damnit.

Kevin Shaughnessy
07-27-2010, 01:52 PM
Tuesday July 20th

Power Clean
100x1x5
120x1x5
135x1x3
157.5x3x3
157.5x1x2

Third rep first set was a uncontrollable full squat clean. Fourth third rep didn`t rack and I dropped it, decided at that point to call it a day. My lower back feels pretty shitty, been that way since the deadlifts last friday. I`ll repeat this weight next week.


5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 5:26

Thats almost a 2 minute improvement since I started. I`ll try for 5 min next time. Lower back feels much better now too, even though my form did go to shit on a couple rounds.

Kevin Shaughnessy
07-28-2010, 10:35 AM
Wednesday July 28th

Weigh 208 today.

Kevin Shaughnessy
07-29-2010, 02:05 PM
Thursday July 29th

Squat
45x1x10
120x1x5
145x1x5
180x3x5

Lower back felt painfull and fragile today, so heavy squats seemed like a bad idea. Feel better after this easy stuff. This really sucks because I'm positive I'd be hitting PRs if my back was feeling healthy.

Bench
45x1x10
100x1x5
125x1x5
165x3x5

PR! Oh yeah! 170 here I come.

Kevin Shaughnessy
07-30-2010, 03:08 PM
Friday July 30th

Deadlift
135x2x5
185x1x5
205x1x5
315x1x5

Oh yeah Oh yeah Deadlift PR oh yeah oh yeah 3 plates oh yeah.
Back felt fine after.

AMRAP 10 min cindy w/rows

Rounds: 8 +5 rows

Managed to get 6 reps into round 6 on my toes. Needed to scale rows back around that time too.

Kevin Shaughnessy
08-02-2010, 06:43 PM
Monday August 2nd

Squat
45x1x10
120x1x5
145x1x5
185x1x3
235x2x4
235x1x2

Still a PR but not as good as I had hoped. Could be for a number of reasons; working out hours later then usual (head wasn`t as into it, was even a little scared of the weight), first heavy squat in a week or the caloric defecit. I`ll try again next Thursday. One upside though, my joints felt great.

Press
45x1x10
65x1x5
95x1x4
118x3x3

Fuck, strength has taken a serious hit. Was determind to get that last rep on the last set so leaned back into it (rather then hyperextend), unfortunately I still felt it in my spine.

Ring Pull Ups
3xfailure - 6 2/3, 6, 4

Felt much lighter today, glad to see at least something has improved.

Kevin Shaughnessy
08-03-2010, 03:04 PM
Tuesday August 3rd

Power Clean
100x1x5
120x1x5
135x2x3
157.5x1x3

Power cleans mess up my lower back, look like their out for the foresable future.

5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 5:13

Still improving yo.

Kevin Shaughnessy
08-04-2010, 11:23 AM
Wednesday August 4th

Weighed 206.

Kevin Shaughnessy
08-05-2010, 03:03 PM
Thursday August 5th

Squat
45x1x10
120x2x5
145x1x5
185x1x3

Pain around L5 when locking out each warm up set. Decided not to push my luck

Bench
45x1x10
100x1x5
125x1x5
167.5x2x4,3

Tried experimenting on the third set with bringing the bar down towards my stomach and ended up just dropping it on my chest. Very dissapointing workout. I`m taking this as my cue to think about switching to 5/3/1 on monday. If I set a deadlift PR tomorrow I'll keep progressing linearly.

Kevin Shaughnessy
08-06-2010, 03:50 PM
Friday August 6th

Deadlift
135x2x5
205x1x5
265x1x2
320x1x5

Last rep was the hardest DL I`ve ever grinded out, mostly due to the pain in my thumbs I believe. First two reps werent that hard but once I started fiddling with my thumbs due to the pain they became noticeably harder. Hopefully I have 330x5in me.

10 min cindy w/rows

Rounds: 0

Im in the process of working some bug out of my system. Fatigue, nausea, cramps and a headache. Depending how I feel tomorrow I`ll either do the whole metcon or just the push ups and rows.

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

Ill keep up with CFWF as it seems to be working for my deadlifts.

Kevin Shaughnessy
08-09-2010, 04:56 PM
Monday August 9th

Squat
45x1x10
120x1x5
145x1x5
185x1x3
235x3x5

Consider 235 now conquered. Going to continue squatting once a week until my back feels better, or indefintely since I'll be on 5/3/1 after this. On the plus side, I havent had any knee pain while squatting in I think over 2 weeks now, and no hip flexor pain for longer then that.

Press
45x1x10
65x1x5
95x1x4
118x1x4
118x1x1
95x1x10

Couldnt get a second rep second set, so did a 10 rep back off with 95#. Arms felt blasted. Going to switch to pressing without a belt when I get on 5/3/1.

Ring Pull Ups
3xfailure - 6, 5, 3

Arms were pretty buggered from the pressing. Note to self: do pull ups on bench day instead of press day on 5/3/1.

Kevin Shaughnessy
08-10-2010, 06:08 PM
Tuesday August 10th

5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 5:09

Kevin Shaughnessy
08-13-2010, 12:07 AM
Friday August 13th

Weighed 202 this morning. Don`t quite buy that but its what the scale says.

Kevin Shaughnessy
08-13-2010, 05:04 AM
Friday August 13th

Squat
45x1x10
120x1x5
140x1x5
185x1x5

Back felt shittier then when I started so ended it there.

Bench
45x1x10
100x1x5
125x1x5
167.5x2x4,3
135x1x10

Too bad. Back off set for the fun of it.

Kevin Shaughnessy
08-14-2010, 04:22 AM
Saturday August 14th

Gymnastics
Tuck front lever negative x6
6/5/3/2/4/5

Wow, I can hardly believe how badly I suck at these now. I used to do advanced tuck holds for 10 seconds. This is sad. Tried pulling to inverted with bent arms but could only do it on the first two sets.

Metcon
As many burpees possible in 10 minutes.

Burpees: 65

I suck at these, definetely need to do this workout more often.

-------------------------------------------
Hurt my back pretty decently somehow doing the 185# squats yesterday. Hip flexion and extension hurt unweighted so I'm not about to load it. Will take the next week off then switch to 5/3/1 when I'm healed.

Kevin Shaughnessy
08-16-2010, 07:05 AM
Monday August 16th

Metcon
AM Burpees AP in 10 min

Burpees : 72

Gymnastics
Tuck Front Lever Holds x5

Tuck L sit 25s

Was inspired to train FL after seeing Will Smith escape his purseuers by climbing down a hotel balcony in Enemy Of The State. Was quite pleased to discover I could hold myself horizontally for around 5 seconds. I didn't really time the sets, don't believe it matters that much at this stage because of the muscle memory factor. Just 4 sets to near failure with me screwing around with pulls to inverted on the fifth. I'll stick with a tuck until I can get 60 seconds.

Kevin Shaughnessy
08-17-2010, 05:11 PM
Tuesday August 17th

Ran 1 mile. 1 brutal mile. It was probably 7-8 minutes. Still managed to beat my army reserve friend, and my mason friend on the CoC gripper #1, so a good day overall, lol.

Kevin Shaughnessy
08-19-2010, 10:48 AM
Thursday August 19th

Front lever holds x5
11/5/3/4/4

No idea what happened here. After the first set I felt like my shirt was full of bricks.

Tuck Lsits
3x12s
2x7s

Some elbow pain as I let go so I lowered the time a bit.


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

10s negative. Do two reps at once. 3-5 sets.

3-5 sets of 2x10s

(For reference)

Kevin Shaughnessy
08-20-2010, 09:59 AM
Friday August 21st

80 kettlebell swings for time (60#)

Time: 4:38

Meant to do 100 but the bell was too heavy and I was smoked by 80. Didn't really like this metcon, probably because the bell was too heavy. It felt more like muscular endurance then cardiovascular.

Kevin Shaughnessy
08-23-2010, 10:15 AM
Monday August 23rd

AM

5/3/1Squats
45x1x10
95x1x5
115x1x5
155x1x5
180x1x5
202x1x11
Based on a 1rm of 238. What surprised me was where I felt the fatigue build up during the set. My arms, traps and lower back, not really my legs. Had to rest a good long time before I was ready for the next exercise. Was going to do SLS but considering where I felt weakest and strongest it didn't seem like a good idea.

Good mornings
95x1x10
105x3x10

Was going to do 5 sets of 10 but started feeling some back pain.

PM

5 Rounds for time:
10 dumbell hang power snatches
10 kettle bell swings
10 squats

Time : 5:41

Time took a bit of a hit, but whatever.

Kevin Shaughnessy
08-24-2010, 11:29 AM
Tuesday August 24th

AM

Press
45x1x10
73x1x5
84x1x5
95x1x10

This was the quickest and easiest press workout I ever had. Feels not so good man.

BBB Press
60x3x10
60x1x8
60x1x7

I thought this might be too light after my first set, didn't prove true. Arms are blasted, I like it. Rested 30s-1:00. I'll do 55# next workout so I hit all the reps. Thats 45% of my 1RM, that will be what I'll use from now on.

Ring Chin-Ups
7x3
1x2

I like the idea of lots of sets of half max reps. Lets see how it works out. Sadly, I couldn't hit my target of ten sets. Had to start resting liberally after set 6. Failed on rep 3 of the 8th set.

Kevin Shaughnessy
08-26-2010, 01:28 PM
Thursday August 26th

Deadlifts
135x2x5
185x3
217x5
250x5
285x8

Was expecting more reps with 285. Might have lost a bit of strength, which isn`t surprising considering I havent even freaking deadlifted since august 6th.

Ring Chin-Ups
4x3
1x2

2 min rest between sets. Pull ups after deadlifts = poor performance.

Kevin Shaughnessy
08-27-2010, 10:00 AM
Friday August 27th

Bench
45x10
95x5
110x5
125x5
142x8

Exrx shows this as a net loss in strength, hopefully its just the calculator.

BBB Bench
80x5x10

EZ.

Kevin Shaughnessy
08-30-2010, 07:08 AM
Monday August 30th

Squat
45x1x10
115x1x5
145x3x5

Bench
45x1x10
100x1x5
130x3x5

Deadlift
135x2x5
185x5
225x1x5

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

Did the math and 5/3/1 would take me until next summer(!) to get a 400 pound single on the deadlift. Way too long. I'll redo SS as properly as I can and then move on to the texas method w/ hill sprints. After that 5/3/1 will probably be more appropriate.

Kevin Shaughnessy
09-02-2010, 06:22 PM
Thursday September 2nd

New gym (http://epicentretraining.com), new program, weights listed in KG:

Deadlifts
Barx10
40x5
60x5
85x5
100x5
110x5
117x5
130x9.5 (BELT) PR!

Hook grip was feeling unreliable so I stupidly tried double overhand on the last rep and grip gave out past the knees. Most likely could have gotten ten if I had hooked the son of a bitch.

KB Step Ups
28x3x6

Sled Drag
6ish 45'sx2x4 trips

Kevin Shaughnessy
09-03-2010, 09:51 AM
Friday September 3rd

Weight in LBS.

531 Press
45x1x10
70x1x5
81x3
93x3
105x6

BBB Press
55x4x10
55x12

Based on 1rm of 116. My god that was fast and easy.

Kevin Shaughnessy
09-04-2010, 01:34 PM
Saturday September 4th

PR'd with 7 deadhang pull ups.

Kevin Shaughnessy
09-06-2010, 11:43 AM
Monday September 6th

Squats
45x1x10
115x1x5
135x1x5
155x1x5
180x1x5
202x1x12 PR!

Based on 1rm of 238. 155 felt heavier then 180 strangely enough. Was surprised to find the set of 202 easier then two weeks ago. You would think some detraining had occured with the lack of squat workouts I've been doing, but it doesnt seem so.

Goodmornings
105x4x10

No back pain this time, going to go for 110 next week.

Kevin Shaughnessy
09-07-2010, 12:45 PM
Tuesday September 7th

Bench
45x1x10
95x1x5
11x1x5
128x1x5
145x1x7.5

Based on a 1rm of 170. Lost strength.

Weighted Ring Chins
7.5x5x3

BBB Bench
90x5x10

JUST made that last rep last set.

Kevin Shaughnessy
09-09-2010, 11:43 AM
Thursday September 9th

5/3/1 Deadlifts
135x5
185x5
235x3
270x3
302x6

Based on a 1rm of 335. Lost 3 reps for a 17 pound increase? Throws a stick in my projected max wheel yo. Probably means 320x5 wouldn't be doable.

5/3/1 Front Squats
100x5
113x5
110x17
130x10

Based on 1rm of 160. Felt kind of strong for a minute thinking I was doing 130 on that third set but when I racked it I realized I had forgot to put on the plates. I need to work on rack flexibility because I'm supporting the bar with my arms.

BBB Deadlifts
135x2x10
145x2x10
155x1x10

Started light, just to get a feel for it. Feels good man. Ill do 155+ next time. It will be so god damned cool to be doing this with 225 on the bar.

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

Deadlift 302x6: http://www.youtube.com/watch?v=mcsLFaVDklQ

Kevin Shaughnessy
09-10-2010, 10:17 AM
Friday September 10th

5/3/1 Press
87x5
100x3
110x5

Weighted Ring Chins
10x5x3

BBB Press
57x2x10
58x2x10
60x1x10

No doubt means I've scored some improvement. I'll do 60 for sets across next time and make sure.

Kevin Shaughnessy
09-13-2010, 09:52 AM
Monday September 13th

5/3/1 Squat
45x1x10
115x1x5
135x1x5
167x1x3
190x1x3
215x1x9

Could have probably gotten 1 more but I felt my LB unlocking.

Good Mornings
110x4x10

EZ, but I'll let my LB adjust.

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

Was going to do BBB squats but decided against it after 1 rep of 135. My posterior chain was pretty tired and I didn't want to risk my form falling to shit.

Kevin Shaughnessy
09-14-2010, 10:26 AM
-double post-

Kevin Shaughnessy
09-14-2010, 10:34 AM
Tueday September 14th

Bench
126x6x6

Switched to smolov junior. My bench sucks too much to wait a full year to ideally bench 225x1.

Weighted Ring Chins
12.5x5x3

Barely got the last rep. Going to do 2x3 on friday.

Kevin Shaughnessy
09-16-2010, 11:25 AM
Thursday September 16th

Deadlift
135x2x5
185x5
250x5
285x3
320x5

Most excellent, brohiem. Havent lost a lick of strength. Earlier this morning I was feeling like, fuck, im probably only going to get 3 or 4, but as soon as I picked up the first rep, this surge of confidence swept through me and I KNEW I was getting all 5. Was going to go for 6 but decided to not to push it too hard, leave a little in the tank.

Bench
135x7x5

Front Squat
110x3
125x3
135x12
135x10

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

Deadlift 320x5 http://www.youtube.com/watch?v=c-u5V3QQJN8

Kevin Shaughnessy
09-20-2010, 10:55 AM
Friday September 17th

Pull ups
7, 4, 4

First set was a death struggle, probably why performance had taken such a hit the next two sets.

Saturday September 18th

Bench
145x8x4

Sunday September 19th

Bench
153x10x3

Kevin Shaughnessy
09-20-2010, 03:48 PM
Monday September 20th

Squats
45x1x10
115x1x5
135x1x5
180x5
205x3
226x8 (BELT) PR!

Pushed it pretty hard, GM looking on last rep, but feels good man. Previous best was 235x5 so I'm calling this a PR.

Good Mornings
115x4x10

Ez. Hard valsalva on each set of 10 left me a little dizzy afterwards.

Kevin Shaughnessy
09-22-2010, 10:28 AM
Tuesday September 21

Bench
133x6x6

7 pound increase, a little conservative. Felt pretty easy.

Weighted Ring Chin
15x3x3

God I'm so fat! Busted a fucking nut getting that last rep, may have even been a half inch away from full completion.

Wrist roller
15x3

Just got one from JumpUSA, humbled with only 15 pounds.

Kevin Shaughnessy
09-23-2010, 11:46 AM
Thursday September 23rd

Deadlift
135x5
205x5
225x5
260x5
293x9 (BELT) PR!

Was positively determined to get a PR today, and almost killed myself to do it, but damnit I did it. Lost some extension on the 8th rep, fatigue causing a lazy set up I believe because the ninth was better. I'm not going to push myself that hard next week. The wrist roller caused some risidual fatigue during this work out that caused my hands to begin to open on 260 DOH.

Bench
142x7x5

Experimenting with getting leg drive.

Front Squat
120x5
135x5
152x8

Wrists hurt, got to remember to keep that rack position high on the ascent.

Kevin Shaughnessy
09-24-2010, 09:53 AM
Friday September 24th

Ring Chins
7 3/4, 5, 4 PR!

Felt light and performed quick reps on the first set, was pretty sure I was going to get eight but alas, I did not. Got close though.

Kevin Shaughnessy
09-25-2010, 01:43 PM
Saturday September 25th

Bench
152x8x4

Wrist roller
16x3x1

Kevin Shaughnessy
09-26-2010, 02:41 PM
Sunday September 26th

Bench
160x10x3

Felt heavy and was slow off the chest most sets. 8 pound increase next week.

Kevin Shaughnessy
09-27-2010, 11:04 AM
Monday September 27th

Squat
45x1x10
115x5
135x5
161x5
186x5
211x10

Left a rep in the tank, hopefully.

Good Morning
120x4x10

Heavier this time.

Kevin Shaughnessy
09-28-2010, 10:29 AM
Tuesday September 28th

Bench
141x6x6

Weighted Ring Chins
16x3x3

A little easier this time.

Wrist roller
17x1x1
18x1x1
19x1x1

Felt alot easier.

Kevin Shaughnessy
09-30-2010, 10:55 AM
Thursday September 30th

Deadlifts
135x5
185x5
205x3
240x3
275x3
311x6.5 (BELT) PR!

Not enough chalk and on the 6th rep my thumbs slipped out of their hook and I dropped the barbell. Reset my grip and did another rep.

Bench Press
152x5x5

Front Squat
115x5
130x5
150x10

Kevin Shaughnessy
10-01-2010, 09:51 AM
Friday October 1st

Ring Pull Ups
8, 5, 4 PR!

Nice.

Kevin Shaughnessy
10-02-2010, 01:35 PM
Saturday October 2nd

Bench
45x10
95x5
125x5
160x8x4

Wrist roller
20x2x1

It doesnt make sense to me but its harder on the flexor side then extensor. Felt unnaturally hard today so I stopped at two sets.

Kevin Shaughnessy
10-03-2010, 11:04 AM
Sunday October 3rd

Bench
45x10
115x5
135x3
168x10x3

This is the most weight I've ever benched by one pound, but this was done for 30 reps instead of 7. Used to be my 4 rep max before starting this cycle. Feels good man. Time to hit a tasty, tasty PR on thursday. Fingers crossed for 200.

Kevin Shaughnessy
10-04-2010, 12:17 PM
Monday October 4th

Squat
45x10
115x5
135x5
170x3
200x3
225x9 (BELT) PR!

Could defintely have gotten another rep if I didn't mind my form going to shit, but I do so I didn't. Might have reconsidered if I had known doing 10 reps with 225 would put my projected max at 300 though.

Good Morning
125x4x10

Beginning to hurt.

Kevin Shaughnessy
10-05-2010, 02:07 PM
Tuesday October 5th

Weighted Ring Chins
17x3x3

Wrist Roller
21x3x1

Kevin Shaughnessy
10-07-2010, 12:25 PM
Thursday October 7th

Holy fuck.

Deadlift
135x5
205x5
260x5
293x3
328x5 (BELT) PR!

Nice. Its only a matter of time, baby.

Heres where it gets interesting:

Bench
45x10
95x5
115x5
135x3
175x7 PR!

My previous, all time best was 165x5/4/3. This puts my projected max at 210 up from 180 in 3 WEEKS (detrained). Amazingly potent program. The craziest part is that at no time during it did I really strain. It felt relatively easy.

Front Squat
122x3
140x3
158x10

Not going to call it a PR because I didn't go as low, which is normall ATG. That hurts me knees though, and this is just an assistance exercise so why risk it. Same depth as my squats. Still, there was less bounce so it didn't end up being a ton easier.

Sled Drag front/back
120x5 2:00/:30 intervals

Felt like LSD. I dont enjoy LSD. I'll stick to heavy dragging for distance on squat days.

Kevin Shaughnessy
10-08-2010, 12:42 PM
Friday October 8th

Ring Chins
6 1/2, 5 1/2

Somehow lost a rep and a half. Taking this as a sign to not do all three sets and allow for some more recovery. Maybe it was the sled dragging? You know what, since I'm setting PR's regularly, I dont see the need to add more assistance work in the form of sled dragging.

Kevin Shaughnessy
10-09-2010, 10:59 AM
Saturday October 9th

Wrist Roller
22x3x1

Kevin Shaughnessy
10-10-2010, 03:18 PM
Sunday October 10th

Bench
145x6x6

Kevin Shaughnessy
10-11-2010, 01:27 PM
Monday October 10th

Squat
45x10
115x5
135x5
185x5
211x3
235x10

Smoked last cycles PR, very pleased.

Good Mornings
130x2x10

Just did 2 set, giving my LB a break.

Kevin Shaughnessy
10-12-2010, 03:13 PM
Tuesday October 12th

Bench
45x10
95x5
115x5
135x3
155x7x5

Weighted Ring Chins
18x2x3
18x1x2

Failed on last rep. I think I'll switch to rows, I seem to have more luck with external objects then I do with moving myself.

Wrist Roller
23x1
24x2x1

Hands were sweaty on the last set on the flexor side, my forearms almost popped finishing the rep. Got to remember to use chalk.

Kevin Shaughnessy
10-14-2010, 11:05 AM
Thursday October 14th

Deadlift
135x5
185x5
230x5
265x5
302x10 (BELT) PR!

Warm ups felt easy so I was expecting to do well, and I guess I kind of did. The problem is that now my lower back feels like shit and it hurts a bit to walk. And my form was excellent too, which is an even bigger annoyance. Heres the vid: http://www.youtube.com/watch?v=RUZkndjptoM. End up having to chalk back up halfway through the set, but I'm still going to count it. Front squats are definetly out today. Hopefully I'm good to go on monday.

Bench
135x5
165x8x4

Kevin Shaughnessy
10-15-2010, 03:24 PM
Friday October 15th

Bench
115x5
135x5
175x10x3

Ring Chins
6
3x3

Going to try doing one all out set, then doing as many sets of half that number until close to failure.

Kevin Shaughnessy
10-16-2010, 10:38 AM
Saturday October 16

Wrist Roller
25x3x1

Felt heavy.

Kevin Shaughnessy
10-17-2010, 01:05 PM
Sunday October 17th

Bench
95x5
115x5
135x5
152x6x6

Kevin Shaughnessy
10-18-2010, 10:48 AM
Monday October 18th

Squat
45x10
95x5
115x5
125x5
155x5
185x5
195x5
220x12

Was going to just deload because of my back but it ended up feeling just fine throughout the workout so I went for it. New goal: 315x10

Good Morning
135x2x10

Fuck it, only hurt during the warm up, worksets felt fine and I'm pretty fired up about getting a good squat.

Sled Drag
2:00/:30 x 6 @ 90

Weight doesn't include sled. Really felt it in my calves, and I wouldn't mind those growing, nor building a little endurance so I'll keep doing these every monday and add 5# per workout.

Kevin Shaughnessy
10-19-2010, 11:38 AM
Tuesday October 19th

Bench
95x5
115x5
135x5
162x7x5

Barbell Row
110x5
130x5
145x14
95x5
115x5
130x5
150x5
170x9

Didn't feel like enough work so I came back and did another 5/3/1 workout, this time with a 200# max.

Wrist Roller
26x1
27x2x1

Kevin Shaughnessy
10-21-2010, 12:30 PM
Thursday October 21st

Deadlift
135x5
185x5
225x3
250x3
285x3
320x8

This program is producing excellent gains. Its funny to think I hesitated for weeks to start because I thought the gains would be too slow. Next workout I'm going for 335x8 and then calling 400 conquered.

Bench
182x4
172x7x4

Whoops, musta been fatigue from deadlifts interfering with my thinking.

Front Squat
45x10
95x5
115x5
130x5
150x3
165x10 PR!

Kevin Shaughnessy
10-22-2010, 12:51 PM
Friday October 22nd

Bench
182x10x3

Ring Chins
5 3/4

Worse then I did last week, taking a week off from pull ups.

Kevin Shaughnessy
10-23-2010, 12:30 PM
Saturday October 23rd

Wrist Roller
28x3x1

First set hurt a little, lack of warmup.

Kevin Shaughnessy
10-24-2010, 12:24 PM
Sunday October 24th

Bench
95x5
115x5
135x5
160x6x6

Kevin Shaughnessy
10-25-2010, 11:10 AM
Monday October 25th

Squat
45x10
115x5
135x5
180x3
205x3
232x11 (BELT) PR!

Good Mornings
140x10

Aaaaand I hurt my back. Going to reset down to 95 pounds and work my way back up.

Sled drags
2:00/:30 x 3 @ 130#
50ftx1 @ 220#

Kevin Shaughnessy
10-26-2010, 12:59 PM
Tuesday October 26th

Bench
95x5
115x5
135x5
170x7x5

Barbell Row
95x5
115x5
140x3
160x3
180x6

Wrist Roller
30x3x1

Getting pretty tough, came close to failure on last set flexor side. I can barely type this. Going to cut back to once a week and see what happens.

Kevin Shaughnessy
10-28-2010, 10:43 AM
Thursday October 28th

Deadlifts
135x5
205x5
265x5
305x3
335x8

The vid: http://www.youtube.com/watch?v=QQzxfBSxo14. Lockout on last rep is questionable but I freeze framed it and it looked good enough for me to count. Stricter standards might not though. Anyways, a projected max of 424 means...

http://ezsmiley.com/gallery/oversize/dancing-banana-big.gif

Bench
95x5
115x5
135x5
155x3
180x8x4

Easier then I thought it would be given last weeks performance. Getting sick of all this benching though, glad this cycle is almost over. Starting to get bicep tendon pain in L arm. Form is fine though, stable and moving in straight lines.

Front Squats
45x10
127x5
145x5
165x11

Kevin Shaughnessy
10-29-2010, 11:48 AM
Friday October 29th

No benching today, bicep tendon feels sore. I've gotten 11 of 12 workouts in so I should still reap good rewards. Decided to test my strict press instead. I wont embarass myself by posting what I failed with but I did push press it a couple of times rather easily. What I'm going to do now is switch to the the texas method, run it for twelve or so weeks, set a pr or 2, and then switch back to 5/3/1 and start push pressing. The idea is to gradually acclimate my body to the decreasing volume so I dont lose gobs of strength.

Kroc Rows
25x10
40x25 L
40x30 R
60x8

Wow, I really suck at these. No wonder I have such baby lats. I'll continue doing these once a week on fridays in place of pull ups. Pull ups I'll just do one set so I dont end up completely sucking.

Kevin Shaughnessy
11-01-2010, 11:29 AM
Monday November 1st

Squat
95x10
115x5
135x5
165x3
195x5
220x3
245x11

Felt strong and fired up today, everything went well. Form was good, weights were light, and joints felt great afterwards. Wore my TK knee sleeves today, I'm pretty sure they helped with my knees out. Since I hit 11 reps on my 5/3/1 day, I'm going to take a 20 pound jump next cycle. And I'm going to leave the good mornings out of my routine. They cause problems with my LB, and it could be coincidence but since I reduced volume on them my reps and weight PR's have improved considerably.

Sled Drag 70f
4 plates x1
5 plates x1
5 plates 1 25 x1

Kevin Shaughnessy
11-02-2010, 11:04 AM
Tuesday November 2nd

Bench
95x5
115x5
135x5
145x5
165x5
187x7

12 pounds out of that smolov, maybe a little more. I'm back on 5/3/1, I enjoy it more and allows for more recovery. Lets see if it works for me.

Barbell Row
95x5
115x5
135x5
150x5
170x3
190x6

Didn't feel so great on my LB. Hopefully it adapts.

BBB Bench
105x5x10

30 seconds to a minute of rest. 110 next time.

Wrist Roller
31x3x1

Kevin Shaughnessy
11-04-2010, 12:21 PM
Thursday November 4th

Deadlift
135x5
185x5
235x5
275x5
310x10 PR!

Front Squats
135x3
155x3
175x10 PR!

Kevin Shaughnessy
11-05-2010, 11:06 AM
Friday November 5th

Push Press
95x5
100x5
115x12

Kroc Rows
42x30 L
42x32 R

45 next time.

BBB Press
55x5x10

My shoulders are decimated.

Kevin Shaughnessy
11-08-2010, 11:09 AM
Monday November 9th

Squat
95x10
115x5
135x5
155x5
180x5
210x5
235x13

Im going to push the next 2 squat workouts hard, I want to make another 20 pound jump. That means getting 11 reps with 265. One thing I've come to realize as the reps have gotten higher is how much more I prefer going heavy.

Sled Drag
Around the block x 1 : 12:00 @ 4 plates

Walking facing forwards. Again, I prefer going heavy. I think the next couple of workouts I'll stack it as high as I can and walk backwards for short distances.

Kevin Shaughnessy
11-09-2010, 10:52 AM
Tuesday November 9th

Bench
95x5
115x5
135x5
155x3
175x3
200x4

Fuck it, I'm switching to the texas method. Starting at 170x5x5.

Barbell Row
95x5
115x5
135x5
155x5
175x9

Look like 5/3/1 works for these. I actually did 11 reps but kind of cheated the last two so I'm not counting them.

Wrist Roller
32x3x1

Some desperate work getting those last few inches flexor side last set.

Kevin Shaughnessy
11-11-2010, 10:54 AM
Thursday November 11th

Deadlift
135x5
205x5
255x3
290x3
330x10

Nice, although I guess now I'm going to have to really bust ass on the 3x5 day. Puts my projected max at 440, which is cool, but I'm not going to actually call 200kg for 1 or 2 more cycles.

Front Squats
95x5
115x5
145x5
165x3
185x10

God it sucked doing these right after a near maximal set of deadlifts, but I did it and it went alright. Can really feel it in my biceps though, hope I dont end up injured.

Kevin Shaughnessy
11-12-2010, 11:34 AM
Friday November 12th

Volume Bench
170x5x5

Fairly easy, good starting weight I think. I'll increase by 3 pounds a week.

Kroc Rows
45x1x30 R L

I'll use 50# next time.

Kevin Shaughnessy
11-15-2010, 11:57 AM
Monday November 15th

Squats
95x10
115x5
135x5
170x3
195x3
225x3
250x11

Damn, was hoping for 12. I guess this means I wont be taking another twenty pound jump. Oh well, progress is still damn fine.

Power Clean
135x3
165x1
110x5 H
125x5
140x14

Might have started a bit too light. But I think with 10 pound jumps things will right themselves quickly. Really felt the burn in my calves doing these, more then when sled dragging. Sleds are out because I though it over and couldn't really think of a way they added to my main lifts, and the conditioning benefits can be gotten better with something like treadmill sprints or burpees, which I plan on starting. Goal with these is to get to bodyweight x 1.

Kevin Shaughnessy
11-16-2010, 10:34 AM
Tuesday November 16th

Intensity Bench
95x5
115x5
135x5
165x5
175x3
195x3

Based on how hard that felt I think I can safely say I'm weaker then I was last week.

BB Row
95x5
115x5
135x3
145x3
165x3
185x8

Actually attempted 10 reps, but the last two didn't connect enough.

Wrist Roller
33x2x1 Extensor
33x3x1 Flexor

First set was a breeze, but the second somehow had me failing just an inch away from the top ext. side.

Kevin Shaughnessy
11-18-2010, 10:52 AM
Thursday November 18th

Deadlift
135x5
205x5
155x3
275x5
310x3
345x7

So I think its been safely established now that any hard posterior chain dominant movement on monday will interfere with deadlifts on thursday. I'd rather see my dead move then my power clean and the PC is impractical on deadlift day for a variety of reasons. So their out.

Front Squat
130x5
150x5
170x5
170x10

Used a california style rack to ease bicep and wrist strain. Didn't work. Biceps cramped up terribly on the fifth rep so I racked it. Discouraged, I called it a day. Since my wrists are taking a beating these are out too until I can figure out how to do them without hurting my wrists. *UPDATE* - Went back later in the evening and tried again. This time my biceps didn't take much of a beating. The trick was holding my arms as high as I possibly could. I had to stop a little earlier then I would have liked due to the bar beginining to slide down my arms, which is probably because of upper back fatigue. So FS shall be continued.

Treadmill Sprints
5x:30/1:00 @ 7.0 Max incline

Brutal. Goal is 10 rounds at the same speed, rest, and incline.

Verticle Jump
5x3

Highest was a sad 17.8 inches.

Kevin Shaughnessy
11-19-2010, 11:22 AM
Friday November 19th

Volume Bench
173x5x5

Kroc Rows
50x1x30 R
50x1x29 L

Nice, thats ten pounds so far.

One Arm Push Up - on knees
8 4 3 R
10 4 3 L

Eh, not really a strength exercise, but its a cool party trick. Large rep loss is because I closed my shoulder angle more for the last two sets.

Kevin Shaughnessy
11-21-2010, 10:06 AM
Sunday November 21st

Press
45x10
65x5
75x3
95x2x5
95x12

Going to use JP's max rep linear progression for these. Kind of encouraging, 95 pound was my ten rep max awhile ago and all I've really done is bench since then.

265x10 TOMORROW MOTHERFUCKER!!!!!

Kevin Shaughnessy
11-22-2010, 12:01 PM
Monday November 22

Squats
95x10
135x5
170x3
210x5
235x3
265x10

Woo-hoo.

Treadmill Sprint
:30/1:00 x4 @ 15. I 7.0mph

God I hate cardio. Wanted to quit the whole time.

Kevin Shaughnessy
11-23-2010, 11:00 AM
Tuesday November 23rd

Intensity Bench
95x5
115x5
135x5
165x5
185x3
205x1

Felt like a 1RM.

Barbell Row
95x5
115x5
135x3
150x5
170x3
190x7

Not much of an increase, if there was any at all. In the interest of keeping my workouts shorter I'll stop these and just focus on front levers.

Front Lever Negatives
9 - 4/6/5/5/6/7/5/4/3

1 minute rest between negatives.

Wrist Roller
34x3x1 Ex.
34x1x1 Fl.

Kevin Shaughnessy
11-25-2010, 11:32 AM
Thursday November 25th

Deadlift
135x5
205x5
245x5
280x5
320x11

Lower back around S1 hurt more then usual today during the reps. No pain through the entire ROM of my spine after though.

BBB Deadlift
185x5x10

As enjoyable and cardio-tastic as this way, my lower back feels pretty shitty now. I'll try BBB low-bar squats.

Note-to-self: Light LB squats significantly reduced lower back pain in this instance, worth repeating next time back feels injured.

Kevin Shaughnessy
11-26-2010, 11:08 AM
Friday November 26th

Volume Bench
176x5x5

Kroc Rows
53x30 R
53x30 L

Kevin Shaughnessy
11-29-2010, 08:22 AM
Sunday November 28th

Press
100x2x5
100x11

Kevin Shaughnessy
11-29-2010, 11:42 AM
Monday November 29th

Squats
95x10
135x5
165x3
195x5
225x5
255x12

Made another 20 pound jump. The thought of doing 245x13 just depressed me too much this morning.

Kevin Shaughnessy
11-30-2010, 10:43 AM
Tuesday November 30

Intensity Bench
95x5
115x5
135x5
165x3
185x5

Failed attempting a 6th rep.

Front Lever Negatives
7 - 7/5/6/5/5/4/5

Times didn't improve that much because I hurried to horizontal a little faster today.

Wrist Roller
35x3x1

Kevin Shaughnessy
12-02-2010, 10:31 AM
Thursday December 2nd

Deadlift
135x5
205x5
265x5
300x3
340x1

Almost got stuck off the floor so I called it a day at 1 rep. I was looking for 10 reps, wasnt going to happen. My guess is that since I didn't take a deload week after the power clean incident I've just been accumulating more fatigue. So now I'm going to take a deload week and hopefully get back on track. Funny how squats are still advancing fine. May be a testemant to the lack of PC involvement in a high bar squat. I did manage to double over-hand 300x3 fairly easily though, which was a nice PR.

Kevin Shaughnessy
12-03-2010, 11:40 AM
Friday December 3rd

Volume Bench
179x5x5

Kroc Rows
56x1x30

Kevin Shaughnessy
12-05-2010, 10:33 AM
Sunday December 5th

Press
105x2x5
105x11

Glorious, pushed like a motherfucker to get it too.

Kevin Shaughnessy
12-06-2010, 11:03 AM
Monday December 6th

Squats
95x10
135x5
185x5
210x3
240x3
270x10

Working hard or hardly working? A little dissapointed I didn't try for 11, feel like I could have gotten it. Oh well. Defintely going for 285x10 next week.

Speed Squats
65x5
95x5
135x7x2
155x2

By speed squats I mean squatting down until the barbell catches on the safety arm, relaxing, counting to 3, and then exploding upwards.

Kevin Shaughnessy
12-07-2010, 11:36 AM
Tuesday December 7th

Intensity Bench
95x5
115x5
135x5
165x3
185x2
207.5x1

1RMaxes from now on.

Ring Chins
5
4

Wrist Roller
36x3x1 Ex.
36x1 Fl.

Got a feeling of tendon rubbing against bone in my wrist that came along with pins and needles so I decided not to push my luck. Ext. side.

Kevin Shaughnessy
12-09-2010, 10:54 AM
Thursday December 9th

Deadlift
135x5
205x5
265x3
305x3
340x9-10?

I counted ten but it felt like I missed a rep around 3-4. This session obviously went much better then last weeks. I was nervous as hell before lifting last week but felt fairly calm today.

Leg Curls
50x10
45x4x10

Doing these in anticipation of the GHR I'm buying next month. Got some hamstring ripping pain on the first set but discovered I could alleviate it by pointing my toes hard. Good to know because that was my fear for the GHR.

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

Seven Kingdoms, check em out:

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

Kevin Shaughnessy
12-10-2010, 10:43 AM
Friday December 10th

Volume Bench
181.5x5x5

Dropped down to 2.5# jumps.

Kroc Rows
60x1x30

Kevin Shaughnessy
12-12-2010, 09:22 AM
Sunday December 12th

Press
45x10
70x5
95x3
110x2x5
110x10

Fingers crossed I keep this up all the way to the 45's.

Kevin Shaughnessy
12-13-2010, 12:21 PM
Monday December 13th

Squats
95x10
135x5
170x5
225x5
250x3
285x10

Fuuuuckin' A! I think the only reason I did ten was because I screwed up on the count. I counted 1-2-3-4-5, then thought it would be easier mentally to count down what I had left, so I counted 4-3-2-1-0 for ten instead of 9. And let me tell you, that was a ten rep max. Belt was on perfectly so my back still feels great. No pause squats today as I'm still feeling BBB deadlifts most of the time.

Leg Curls
50x2x10
55x1x10
60x2x10

60 across should be enough next time.

Kevin Shaughnessy
12-14-2010, 11:28 AM
Tuesday December 14th

Intensity Bench
95x5
115x5
135x5
165x3
185x2
210x1

Pull Ups
5.5
4.5

Wrist Roller
37x1x1 Fl.
37x3x1 Ext.

Got that same feeling flexor side today, so I'm going to hold off on working that side with this exercise for awhile.

Kevin Shaughnessy
12-16-2010, 11:12 AM
Thursday December 16th

Deadlift
135x5
205x5
255x3
280x5
320x3
355x0

Couldn't break 355 off the floor. I guess I'm at a point where I cant recover from deadlifts in a week. I'll try just doing the first two sets one week and then try for the full workout the next week.

Leg Curls
60x2x10

Got some hamstring ripping pain so I called it a day at 2 sets. Probably need more recovery.

Shrugs
135x10
185x2x10
225x2x10

Great, another exercise I suck at. I'll start doing these at the end of every DL workout.

Gripper Close
#1x3x0:10 R
#1x2x0:05 L
#1x1x0:10 L

Couldn't get the gripper fully closed on my left hand.

Kevin Shaughnessy
12-18-2010, 10:53 AM
Friday December 17th

Volume Bench
184x5x5

Kroc Rows
63x30

I could probably make 5 pound jumps, but I wont.

Kevin Shaughnessy
12-18-2010, 08:21 PM
Saturday December 18th

Closed the CoC#1 13 times with my right hand and 5 with my left. PR by one rep with my left hand, I think a loss of a few reps with my left but then I couldn't close it one on thursday.

Kevin Shaughnessy
12-19-2010, 10:36 AM
Sunday December 19th

Press
45x10
70x5
95x3
115x2x5
115x8

Damnit!

Kevin Shaughnessy
12-20-2010, 10:06 AM
Monday December 20th

Squats
95x10
135x5
160x5
190x5

Motivation to squat was not there today so I've taken a deload week.

Leg Curls
60x5x10

Felt good today, no pain.

Shrugs
135x10
185x2x10
225x2x10
265x10

Was just in the mood for some shrugs. It will be interesting to see if my deadlifts on thursday are effected. I have a feeling that movement is mostly just lower back and hamstrings for me.

Kevin Shaughnessy
12-21-2010, 11:23 AM
Tuesday December 21st

Bench
95x5
115x5
135x5
165x3
185x2
212.5x2

Did the first rep, didn't feel too hard so I decided to go for a double instead of a 1rm. That second rep was literally the hardest rep I've ever benched in my life. It was more an act of will then an act of strength. Must have taken at least 5 seconds to get up.

Pull Ups
5 3/4
4 3/5

I'd rather be doing rows. Some changes coming up in my routine when I start cutting and thats what I'll be doing soon.

Wrist Roller
38x3x1 Ext.

Looking forward to 50, 2 25's hanging from a rope is going to look pretty good.

Kevin Shaughnessy
12-23-2010, 11:05 AM
Thursday December 23rd

Deadlift
135x5
205x5
255x3
280x5
320x3
355x8

Looks like two weeks is a good idea. Still getting back pain during the reps. It occured to me that something might give one day, so I'm going to schedule an appointement with this phsyiotherapist that was recommended to me. Something like 85 bucks a session :eek: .

Double overhanded 2 reps of the 320x3 set. Tasty.

Shrugs
135x10
185x10

Grip was completely fried so I had to use straps. 185 felt laboriously hard so I decided my traps were done for the day.

Kevin Shaughnessy
12-24-2010, 11:41 AM
Friday December 24th

Volume Bench
186x5x5

Kroc Rows
66x30

Kevin Shaughnessy
12-25-2010, 02:56 PM
Saturday December 25th

Closed the CoC #1 14 times with my right hand, and TWICE with my left. That ain't no good.

Kevin Shaughnessy
12-26-2010, 10:43 AM
Sunday December 26th

Press
45x10
70x5
95x3
117.5x2x5
117x5x8

Thought it would be best to start microloading.

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

So I've come to a hypothesis regarding the deadlift: my lower back and hamstrings are weak and thats why my back is hurting. So to remedy that, I'm going to start squatting low bar, do smolov base meso cycle and hit at least 380, stop deadlifting and hit GHR and back extensions hard until my PC is up to par. Then re-introduce the deadlift, sumo instead of conventional. 1-2-3 go.

Kevin Shaughnessy
12-27-2010, 10:50 AM
Monday December 27th

Squat
245x4x9

Eh, could have been worse.

Shrugs
135x10
185x10
225x10
275x10
225x20

Gotta keep the traps in shape.

Kevin Shaughnessy
12-28-2010, 01:13 PM
Tuesday December 28th

Intensity Bench
95x5
115x5
135x5
165x3
185x2
215x1

Was going to go for 217.5 but 185 felt unnaturally hard so I wussed out.

Wrist Roller
40x3x1

Form is beginning to go to shit, forearms are angled down and wrists are moving in a short ROM. But I really want 45.

Gripper Holds
10 13 10 L
15 15 15 R

Much stronger today.

Kevin Shaughnessy
12-29-2010, 12:02 PM
Wednesday December 29th

Squat
263x5x7

Oh what madness has overtaken me! heh. Was much easier then I expected. First couple of sets I was recovered in 3-4 minutes and I dont feel as drained as last time now that its done. With that said I'm unfortunately already getting a bit of pain in my left shoulder from the bar position, and my left quad aches like it does after a hip dominant metcon. But nothing too severe.

Kevin Shaughnessy
12-30-2010, 10:44 AM
Thursday December 30th

Kroc Rows
70x2x30 R L

Going to start taking 5 pound jumps. Did 2 sets today because I still had alot of energy after so it didn't feel like enough.

Gripper Close
17 15 R
12 10 L

I almost exploded getting those last seconds on the second set.

Kevin Shaughnessy
12-31-2010, 12:10 PM
Friday December 31st

Squats
95x10
135x5
175x5
225x3
280x4x5
280x1

I knew I wasnt getting all 7 sets after the third. I'm going to switch to the texas method + assistance. On a positive note I did come very close to closing the CoC number 2 today.

No benching today, waiting till monday.

Kevin Shaughnessy
12-31-2010, 01:58 PM
Friday December 31st

Oh man I freaking did it! Closed the #2 CoC. Got a vid:

http://www.youtube.com/watch?v=V-pc3UF3EXU

Kevin Shaughnessy
01-01-2011, 09:03 AM
Saturday January 1st

CoC

Closed the number 1 7 times with my left hand, which is pleasing, and did 2 singles with the number 2 with my right, spaced about 40 minutes apart. I'm going to GTG with about 4-5 reps for a week, and then try a double.

Kevin Shaughnessy
01-03-2011, 10:05 AM
Monday January 3rd

Bench
95x10
115x5
135x5
165x5
186x5x5

Decided to play it safe and repeat last weeks poundages.

Kevin Shaughnessy
01-04-2011, 11:49 AM
Tuesday January 4th

Wrist Roller
41x2x1
41x.75 + .25

The roller slipped out of my hands on the last set so I ended up resting 10 seconds or so before completing what looked like the rest of the distance. Form was a bit improved, due largely to conscious effort to throw the weight up.

Gripper Holds
12 13 11 L

Not doing my right hand today as I kind of overdid it with #2 singles the past couple of days. Couldn't close it 2 days ago and could only come close yesterday. Also getting what feels like ligament strain when closing even the trainer. Whoops.

Kevin Shaughnessy
01-05-2011, 11:45 AM
Wednesday January 5th

Squat
95x10
135x5
175x5
215x2x5

This is the recovery workout of the texas method which I will be doing. I skipped volume day for a little extra rest. On friday I'll go for an easy single of 315 and work my way up to 405 #5 at a time..

Press
45x10
70x5
95x3
120x2x5
120x8

Warm ups felt easy so I decided to go for a PR. And I'm glad I did. Tasty.

Kevin Shaughnessy
01-06-2011, 09:58 AM
Thursday January 6th

Kroc Rows
73x2x30

Decided to stick with 3 pound jumps.

Gripper Close
15 9 L
18 15 R

Big jump in the first set and decline in the second so I called it a day. *EDIT* - Did a couple of reps with my right hand and everything felt good so I went for a workout.

Kevin Shaughnessy
01-07-2011, 11:49 AM
Friday January 7th

Alright, new intensity day.

Squat
95x10
135x5
175x5
225x3
275x2
315x1

Really, this felt like a one rep max, which explains my smolov experience. I wouldn't be surprised if my max is actually less then 330. 275x2 also felt pretty hard so I'm going to start volume days at 250. I still feel good having squatted 315 though.

Bench
95x10
115x5
135x5
165x3
185x2
217.5x1

This was tough.

Good Mornings
95x5
115x5
135x5
165x5
175x5

Last set was belted and it felt great on my lower back. Using Bill Starrs ramping 5x5. Probably going to increase 2.5# a week. I think 315x1 is a good target for these.

Kevin Shaughnessy
01-08-2011, 12:32 PM
Saturday January 8th

CoC #1
17 R
8 L

Mmm Mmm good.

Barbell Holds
205x00:30
185x00:45

Because I want a rounded grip, and because that means considerably improved supporting strength, I'm going to start doing these on saturdays. I seemed to have over-estimated what I could handle as I meant to do 1:00 with 205 and 1:00 with 185. I guess I'll keep trying to get the full minute.

Kevin Shaughnessy
01-10-2011, 12:28 PM
Monday January 10th

Bench
95x10
115x5
135x5
165x3
188.5x5x5

Squat
95x10
135x5
175x5
225x3
250x5x5

Did 2 sets beltless and realized I prefer the belt, even if it inflates my numbers. My form was much tighter with it. All in all though not a very tough squat workout, which is good because I did do 285x10 a few weeks ago for gods sake.

Kevin Shaughnessy
01-11-2011, 10:53 AM
Tuesday January 11th

Wrist Roller
42x3x1

Gripper Holds
20 18 13 R
14.5 13 10 L

Barbell Holds
205x00:47

Lets find out if I can do these more often. I was kind of rounding off the seconds on saturday, I think this was more of a 10 second improvement.

Kevin Shaughnessy
01-12-2011, 09:29 AM
Wednesday January 12th

Squat
95x10
135x5
175x3
200x2x5

Press
45x10
70x5
95x3
122.5x2x5
122.5x6.5

What. The. Fuck. I lost 2 reps for a 2 and a half pound increase. Some possible culprits: Calorie restriction. Very likely the cause. Increased soy intake. Eh. Not used to volume squatting. Maybe? I guess the press has now been officially relegated to "goat" status.

Good Mornings
95x5
115x5
140x5
170x5
180x5

Feels good man.

Kevin Shaughnessy
01-13-2011, 11:32 AM
Thursday January 13th

Kroc Rows
76x2x30

Right arm is still going quite strong but I'm starting to have to really work for the last few reps with my left arm. 1 more week and I double what I started with. Giggidy. I'm thinking the ease im linearly progressing with sets of 30, and how much I added to sets of 10+ with 5/3/1 and how much less went on my 1RM that I might be suited to higher reps, maybe.

Gripper Hold
21 20 17 R
15 14 11 L

I dont even have much desire to continue on with the number one hold for time anymore, just want to move on to the 1.5. 20+ seconds is good enough for me.

Ah yes, and I managed to one hand pinch grip deadlift 2 25's the other day[/brag]. Feels good to have an aspect of strength training I dont naturally suck at. 4 10's elude my grasp though (lol).

Thought I would post this too because it blew my mind:

http://www.youtube.com/watch?v=r87D-JyichM

Barbell Holds
205x00:48

Not much of an improvement, but an improvement none the less.

Kevin Shaughnessy
01-14-2011, 09:45 AM
Friday January 14th

Bench Press
95x10
115x5
135x5
165x3
185x2
220x1

2 more weeks baby and I FINALLY hit 225.

Squats
95x10
135x5
175x5
225x3
275x1
300x5

Was only going to go for a triple, but changed my mind when I felt how easy it was (relatively speaking).

Kevin Shaughnessy
01-15-2011, 11:48 AM
Saturday January 15th

CoC Closes
18 R
8 L

No PR with my left, but not surprising considering hold times didn't move much. With my right hand I actually ended up doing several attempts at an 18th rep before closing, so if my technique was better I might have had more reps.

Barbell Holds
205x2x00:30

Wasnt feeling any easier so I decided to do some mulitple easier sets instead of 1 to failure. I think I need to start lighter though.

Kevin Shaughnessy
01-17-2011, 11:56 AM
Monday January 17th

Bench
95x10
115x5
135x5
165x3
191x5x5

Fourth set was a real grind, but the fifth was considerably easier. I think its because my bench was a little crooked and it threw me off.

Squat
95x10
135x5
175x5
225x3
260x5x5

One more ten pound jump and I hit 90% of my 5rm and I'll continue in 5 pound jumps. Didn't wear a belt for the third set, and wow I really felt it in my sore-from-chin-ups abs. Makes me wonder if the 70's big guys are truly on target.

Good Mornings
95x5
115x5
140x5
175x5
185x5

I've started greasing the groove with chin ups, sets of 2 5-7 times a day. Max is currently 5.

Kevin Shaughnessy
01-18-2011, 03:47 PM
Tuesday January 18th

Wrist Roller
43x3x1

Still going strong.

CoC #2 Close
3

Attempted four, failed 1. Naturally I jumped up and began dancing after this fantastic performance.

CoC #1 Static Holds
25 23 R
18 15 12 L

Kevin Shaughnessy
01-19-2011, 09:21 AM
Wednesday January 19th

GHR
BWx10
#25x10
BWx2x10

Just got my GHR raise from christians fitness factory. More then a few problems and the GHR are pretty easy to perform (which I understand it should not be if its designed properly). But it still gets the job done so I'm not too unhappy.

Squat
95x10
135x5
175x5
210x2x5

Press
45x10
70x5
100x3
125x2x5

Just did 2 sets, was a death struggle to get all 5 reps and I dont want to interfere with bench pressing, which I think actually has a hope while I lose weight.

Kevin Shaughnessy
01-20-2011, 11:44 AM
Thursday January 20th

Kroc Rows
80x2x30

And I have now officially maxed out the dumbells plate capacity. A trip to reno depot is in my future.

CoC #1.5 Static Holds
23 16 R
16 10 L

First set kind of surprised me with how easy it was, but not the second. Gripper was a few mm away from a complete close with my left hand on the second set. That and the big decline was reason enough for me to call it a day at 2 sets.

Kevin Shaughnessy
01-21-2011, 12:33 PM
Friday January 21st

Bench Press
95x10
115x5
135x5
165x3
185x2
222.5x0

Warm ups felt good, felt quite confident before attempting, and bam it doesnt even go up an inch off my chest. Feelsbadman.

Squat
95x10
135x5
175x5
225x5
275x1
315x0

275 felt like a 2-3 rep max and 315 stalled near the top.

Good Morning
95x5
115x5
140x5
175x5
190x5

At least this wasn't too hard.

Kevin Shaughnessy
01-22-2011, 09:24 AM
Saturday January 22nd

CoC 1.5 Closes
16 R
5 L

Kevin Shaughnessy
01-24-2011, 12:03 PM
Monday January 24th

Bench Press
193.5x3x5

I purposely only did 3 but I think 5 would have been out of the question anyway. Fuck cutting sucks. From now on its 1 pound a week added to my bench, and 2.5 to my squat. I'll be pretty happy if I can just maintain while I drop this fat.

Squat
270x3x5

Felt like I could have done more, 5x5 would have probably been possible.

GHR
#5x3x10

Easy peezee.

Back Extensions
50x2x5

My lower back was pretty pumped from the GHRes so I think 2 sets will be enough, for 5 sets PC work total. 50#x5 felt like bodyweight only, which is nice.

Kevin Shaughnessy
01-25-2011, 11:49 AM
Tuesday January 25th

Wrist Roller
45x3x1

CoC 1.5 Static Holds
22 R
15L

All good things must come to an end, I guess. I'll take the rest of the week off then try a different approach.

Kevin Shaughnessy
01-26-2011, 12:36 PM
Wednesday January 26th

Press
45x10
70x5
100x3
126x4

Holy shit I am bombing out hard. I think it was a mistake trying to cut on this program. I'm going back to 5/3/1.

Squat
95x10
135x5
175x5

Good Morning
100x5
120x5
145x5
180x5
195x5

Notice how this lift is still progressing fine.

Kevin Shaughnessy
01-27-2011, 10:46 AM
Thursday January 27th

Kroc Rows
83x2x30

Really had to work for the last few reps with my left arm.

Kevin Shaughnessy
01-28-2011, 12:17 PM
Friday January 28th

GHR
10x3x10

Back Extension
60x2x7

Still pretty friggin' easy.

Kevin Shaughnessy
01-29-2011, 01:09 PM
Saturday January 29th

CoC #2
4 singles

Right Hand. Failed on 5th attempt.

CoC #1.5
5

CoC #2 Negatives
2x3

Left hand. Couldn't get the gripper fully closed but got close on som reps. This will be an experiment on whether I respond better to the negatives or singles.

Climbing The Pull Up Ladder
1 2 3
1 2
1 2
1
Total: 13

Kevin Shaughnessy
01-31-2011, 02:50 PM
Monday January 31st

Squat
95x10
135x5
180x5
210x5
240x13

I just realized its been 7 weeks since I set a squat PR, feelsbadman.

Good Mornings
100x5
120x5
145x5
180x5
197.5x5

Kevin Shaughnessy
02-01-2011, 11:42 AM
Tuesday Febuary 2nd

Bench
95x10
125x5
140x5
160x12

Wow, a sub 10 minute bench workout.

A Climb Up The Pull-Up Ladder
1 2 3 4
1 2 1/2
1
Total: 14 1/2

Wrist Roller
46x2x1

Failed near the top on 3rd set. I'll keep doing just 2 sets a week.

Kevin Shaughnessy
02-02-2011, 11:40 AM
Wednesday Febuary 2nd

GHR
15#x3x10

Back Extension
70x2x7

Still feels fairly easy, which I like. About a year ago I was doing these and worked up to 45#x3x10 and thought that was pretty good. I guess I was wrong.

Kevin Shaughnessy
02-03-2011, 10:06 AM
Thursday Febuary 3rd

Kroc Rows
86x2x30

Missed the last few reps on my left arm on the first set but managed all 30 on the second set with no problems.

Kevin Shaughnessy
02-04-2011, 10:51 AM
Friday January 24th

Press
45x10
65x5
80x5
90x5
100x10

Good Mornings
100x5
120x5
145x5
185x5
200x5

Abs were sore and I could literally feel my lumbar discs straining on the concentric so I belted up for the last set. Didn't sleep so good last night and spent some time shovelling so I think its just a one time thing.

Kevin Shaughnessy
02-05-2011, 01:08 PM
Saturday Febuary 5th

Climbing the Pull Up Ladder
1 2 3 4
1 2 3
1
Total: 17

Nice. I've got a good feeling about this ladder method. Its the funnest way I've ever trained chins too.

Kevin Shaughnessy
02-07-2011, 12:11 PM
Monday Febuary 7th

Squats
95x10
135x5
195x3
225x3
250x13

Just goes to remind me of that theres a large mental aspect to these high rep sets.

GHR
20x3x10

Kind of slid down the pads on the second set, no such problem on the third.

Back Extension
80x2x7

Still easy. 100x2x7 should be in the bag. Still managed to strain my left knee on the first set which continues to hurt a little twenty minutes afterward. Maybe I'll just stick to GHR, but I want to max out and see what I can do first.

Kevin Shaughnessy
02-08-2011, 01:03 PM
Tuesday Febuary 8th

Bench Press
95x10
115x5
135x3
150x3
170x10

Pull Up Ladder
1 2 3 4
1 2 3
1 2
Total: 19

Wrist Roller
46x3x1

Went up with some to spare today.

Kevin Shaughnessy
02-09-2011, 12:25 PM
Wednesday January 9th

Good Mornings
100x5
125x5
150x5
185x5
202.5x5

Lower back felt good, depth was good, felt like I could have handled a 5 pound jump.

Kevin Shaughnessy
02-10-2011, 09:40 AM
Thursday Febuary 10th

Kroc Rows
90x2x30 R
90x1x30 90x1x20 L

I have to put olympic plates on my 1" dumbell to keep going up in weight and I didn't put the weights on tight enough so on the second set with my left arm the weight fell off on one side right onto my foot. Oh well, I'll just consider it a light deload.

Kevin Shaughnessy
02-11-2011, 12:39 PM
Friday Febuary 11th

GHR
25x3x10

Felt pretty easy so I did the reps explosively. Seems like a good way to do GHRs.

Back Extension
100x7
100x10

Decided to go for 10 for a 55 pound PR over a year ago this month I think. Felt harder but I think I still have more in the tank. Dumbell is maxed out though.

Press
45x10
65x5
85x3
100x3
110x8

Kevin Shaughnessy
02-13-2011, 01:19 PM
Sunday Febuary 13th

Took yesterday off due to bicep tendon soreness, and today managed 7 3/4 chin ups.

Kevin Shaughnessy
02-14-2011, 01:38 PM
Monday Febuary 14th

Squats
95x10
135x5
175x5
210x5
240x3
265x11

Back on track, and at this rate I'll only have wasted 13 weeks. Whoo!

Good Mornings
100x5
120x5
150x5
185x5
205x5

Belted up for the last two sets, and 205x5 was fucking hard.

Kevin Shaughnessy
02-15-2011, 12:03 PM
Tuesday Febuary 15th

Bench
95x10
120x5
140x5
160x3
180x7

Pull Up Ladder
1 2 3 4 3
1 2
1
Total: 17

Going for that extra rung, son.

Wrist Roller
47x3x1

Kevin Shaughnessy
02-16-2011, 09:51 AM
Wednesday Febuary 16th

GHR
30x3x10
BWx1x30

It feels like its getting easier as the weights progress. I guess at the very least its still active recovery.

No back extensions until I saw a 5" standard barbell I bought down to 2".

Kevin Shaughnessy
02-17-2011, 09:57 AM
Thursday Febuary 17th

Kroc Rows
85x2x20

Only did 20 reps because I'm a wuss. I'm starting to wake up really lamenting the fact that its row day as the weight is getting harder and harder to complete for a set of 30, so 20 is what I will do from now on. I'll make a few 5 pound jumps, maybe 2.

*Later that day...*: So I did 10 strict reps with a 100# dumbell. What I'll do now is try a Greyskull LP progression starting with 90#.

Kevin Shaughnessy
02-18-2011, 01:35 PM
Friday Febuary 18th

Press
45x10
65x5
90x5
100x3
115x5

Wow, this is depressing. I think I'm going to have to become a press specialist and try alot of different training methods if I'm ever going to press bodyweight. Or figure out some nutritional strategy that will have me gaining without having 20%+ bodyfat. I'll wait until I bench 300 first. Maybe just specialize in the bench until then.

Good Morning
100x5
125x5
150x5
185x5
207.5x5

At least my lower body is still gaining. Kind of saves the day.

Fat Bar Deadlifts
135x5
155x5
185x4
95x5x10

Recieved a pair of fat gripz today. Meant to do 5 with 185 but failed below the knee. What was really interesting was that 185 felt damn heavy for my entire body, the strain wasn't just on my hands. 5x10 done with 1 minutes rest.

Kevin Shaughnessy
02-19-2011, 11:14 AM
Saturday Febuary 19th

Pull Up Ladder
1 2 3 4 5
1 2
1
Total: 19

Great improvement made on a bad nights sleep. This ladder shit really works. Might be worth a shot trying it with pressing.

Barbell Curl
45x10
65x5
95x2
105x1
107.5x1
75x10

Thought I would work up to a heavy single or three and then do a backoff set of 10. Those singles were hard as fuck on my forearms and elbows though. It felt look a good workout, but because of the strain I felt I'll try a different method. Greyskull LP starting with 65#.
-----------------------

Discovered this really cool band, thought I would share. They dont really play instruments, its all done with voice. My two favorites:

http://www.youtube.com/watch?v=UPUNdwRhuMA&feature=related

http://www.youtube.com/watch?v=sBxCl2TJNnQ&feature=fvwrel

Kevin Shaughnessy
02-21-2011, 12:57 PM
Monday Febuary 21st

Squats
95x10
135x5
165x3
195x5
225x5
255x15

Huge increase because I just got a new inzer 4" belt. Previously I had been using an old cheap tapered york belt that was 2" in the front 4 in the back. The larger belt makes a huge difference. I was much more stable with no hint of back rounding even on the last rep. Also wore my TK knee sleeves, which help a bit too. So yes, artifically inflated numbers, but much better form (and greater stress on leg muscles) so I'm going to keep up with this level of gear. Honestly my torso felt like a fucking rock with that belt. This will also neccesitate a larger jump next cycle because personally 15 reps on 5 day is a little excessive.

GHR
35x3x10

First set went up like bodyweight but the next two, and especially third, presented a bit of a challenge.

Back Extension
110x7
110x10

Well see how this number improves as my squat and good morning progress. I think its already proof that a belt doesn't weaken your core, but I wasn't using a full sized belt. Got a vid but my well shaped ass is exposed so I wont be uploading it.

Kevin Shaughnessy
02-22-2011, 01:27 PM
Tuesday Febuary 27th

Bench
95x10
122.5x5
142.5x5
162.5x12

A bench PR on a deficit, is anything sweeter?

Pull Up Ladder
1 2 3 4 5
1 1.9
Total: 17.9

A little disappointing. Usually my pull up progress goes fast for a few weeks and then for no apparent reason tanks so I hope thats not whats happening here.

Fat Bar Deadlift
135x5
165x5
185x5
100x5x10

Tasty.

Wrist Roller
48x3x1

Form is getting disgusting, but whatever.

Derek Simonds
02-23-2011, 05:55 AM
Discovered this really cool band, thought I would share. They dont really play instruments, its all done with voice. My two favorites:

http://www.youtube.com/watch?v=UPUNdwRhuMA&feature=related

http://www.youtube.com/watch?v=sBxCl2TJNnQ&feature=fvwrel

I just found them a couple of weeks ago. My favorite is http://www.youtube.com/user/vancanto#p/u/14/BEwNrjvNiYs Amazing what you can do with no instruments.

Nice work on the lifting by the way.

Kevin Shaughnessy
02-23-2011, 12:32 PM
Wow, a log comment! Good to see some other metal capella fans here. Thanks for stopping by!

Wednesday Febuary 23rd

Good Morning
SQ 95x10 135x5 175x3 - Felt sore as hell on the first set, much needed part of the warm-up
GM 100x5
125x5
152.5x5
187.5x5
210x5


Belted up for the last two sets as my LB was feeling a little hurt from the fat bar deads yesterday (inexplicably). 210 was pretty easy and I got no lower back pump after so I kind of feel like I cheated myself out of a workout. Used my 2" belt since the 4" pinches unmercifully when bent over.

Derek Simonds
02-23-2011, 02:09 PM
Wow, a log comment! Good to see some other metal capella fans here. Thanks for stopping by!

I do read most all of the logs on here that are updated on a regular basis. I just am not as diligent at writing comments as I could...

Kevin Shaughnessy
02-23-2011, 02:50 PM
I do read most all of the logs on here that are updated on a regular basis. I just am not as diligent at writing comments as I could...

No problemo. Its just kind of funny to see my log has had over 7000 views and noone has had anything to say until today.

Derek Simonds
02-24-2011, 05:54 AM
No problemo. Its just kind of funny to see my log has had over 7000 views and noone has had anything to say until today.

That is odd. I just went back to your first page as I usually try and say something when people start their workout logs at least. No comment from me. It is kind of weird thinking about how many views your workout log has. I use my log as I would a blog cause I am too lazy to start one...

Kevin Shaughnessy
02-24-2011, 09:58 AM
Thursday Febuary 24th

Dumbell Row
90x2x5
90x9 L
90x11 R

I guess I was using some momentum when I rowed that hunnerd pound dumbell.

Kevin Shaughnessy
02-25-2011, 01:10 PM
Friday Febuary 25th

GHR
40x3x10

Felt that.

Press
45x10
80x5
95x5
102.5x10

The last rep took like 8 seconds and was the first time I ever let out a primal scream while lifting a weight.

Kevin Shaughnessy
02-26-2011, 11:13 AM
Saturday Febuary 26th

Pull Up Ladder
1 2 3 4 5
1 2 2.18 (exactly 2.18)
1
Total: 21.18

Nice. Must have been the bicep curls that affected (http://www.diffen.com/difference/Affected_vs_Effected) my recovery last workout.

Fat Bar Deadlifts
135x5
165x3
195x2
205x1
105x5x10

Didn't quite lock out the first rep of 200 (maybe 2-3 inches short), attempted a second and got to mid thigh. I guess I'll just try to hit it again next workout, seemed to work last time.

Kevin Shaughnessy
02-28-2011, 01:40 PM
Monday Febuary 28th

Squat
95x10
135x5
175x5
210x3
240x3
270x13

Probably had another rep in me but the suck had really built up by rep 13 so I racked it. Eh, leaves a pr for next cycle. Motivation is high now that 315x10 is only 2 cycles away, and I'm going to hit it or die trying. Weight-loss PR today too, down 15 pounds since I started cutting (230-215).

Good Mornings
100x5
125x5
150x5
190x5
212.5x5

This is easily my favorite lower body workout exercise combo. I'm starting to have difficulty controlling the negative near in the end ROM but it still goes up without an enourmous struggle.

Kevin Shaughnessy
03-01-2011, 01:12 PM
Tuesday March 1st

Bench
95x10
132.5x3
152.5x3
172.5x9

5/3/1 isn't working for my benching with this caloric deficit. Although I probably haven't lost strength, which is a plus. Maybe that means it is working, but thats a depressing thought.

Pull Up Ladder
1 2 3 4 4.8
Total: Abysmal

Argh, this sucks. I'm going to take a couple days off and start greasing the groove.

Wrist Roller
49x3x1

Went up easy (ill be damned if I can understand my body). Looking forward to dangling two 25's next week.

Derek Simonds
03-01-2011, 04:29 PM
Can you explain your notation on the pull up ladder? I have tried to figure it out but can't. Thanks. I am the other way around when I am short on calories I can't squat at all. Bench and press usually aren't impacted.

Kevin Shaughnessy
03-01-2011, 06:11 PM
Can you explain your notation on the pull up ladder? I have tried to figure it out but can't. Thanks. I am the other way around when I am short on calories I can't squat at all. Bench and press usually aren't impacted.

1 2 3 4 5 would mean I did 1, rested a minute, 2, rested a minute, 3 rested a minute etc. Then the next row is when I start over at 1 and work back up, continuing to rest 1 minute between sets.

Kevin Shaughnessy
03-02-2011, 11:36 AM
Wednesday March 2nd

GHR
45x3x10

Going to go up 5 more pounds, then restart at bodyweight, angling my ghr to make them harder.

Fat Bar Deadlift
135x5
165x3
195x1

Couldn't do a second rep. Going to start a PTTP program for these next tuesday.

Burpees
15
13
12

Done on a 45/1:00 interval.

Kevin Shaughnessy
03-03-2011, 12:28 PM
Thursday March 3rd

Dumbbell Row
92x2x5
92x11 R
92x9 R

Burpees
15
14
12

:45/1:00 interval. Completely gassed.

Kevin Shaughnessy
03-04-2011, 02:08 PM
Friday March 4th

Press
45x10
65x5
87x5x3
102x5x3
112.5x8

Nice.

Good Mornings
100x5
125x5
152.5x5
190x5
215x5

Belted up for the last set, figured I've been getting away with it so far and its good to give the LB a bit of a break. Put it on very loosely though, so I still felt like I got a workout.

Dumbbell Snatch 40# Max Reps In 10 Minutes
160

Kind of slacked with rest times between sets, could definitely have pushed harder. Next time.

Kevin Shaughnessy
03-05-2011, 01:27 PM
Saturday March 5th

Burpees
30 in 1:45
15
14.8
13

Did a set of thirty because I didn't want to go through an interval workout, but ended up feeling unsatisfied so I just fucking did it. Everythingwentbetterthenexpected.jpg. :45/1:00 interval.

Kevin Shaughnessy
03-06-2011, 01:37 PM
Sunday March 6th

Fat Bar Deadlifts
145x2x5
145x15

Going to do a greyskull lp every other day.

Kevin Shaughnessy
03-07-2011, 01:26 PM
Monday March 7th

Squats
95x10
135x5
175x5
225x5
250x3
285x12

Boo-yah. Bodes well for 315x10 at the end of the next two cycles. Belt kind of cuts off my ability to breath though, makes the whole experience much less comfortable. Its not even on that tight.

GHR
50x2x10

Tweaked what feels like my pateller tendon on my left leg. Stopped at 2 sets. Feet have a tendancy to turn outward when I do these, going to focus on keeping them straight.

Ruck March
50 pounds, 2 miles

Took me about 40 minutes. Probably would have been easier without all the snow and ice though.

Derek Simonds
03-08-2011, 05:51 AM
Monday March 7th

Squats
95x10
135x5
175x5
225x5
250x3
285x12

Boo-yah. Bodes well for 315x10 at the end of the next two cycles. Belt kind of cuts off my ability to breath though, makes the whole experience much less comfortable. Its not even on that tight.

GHR
50x2x10

Tweaked what feels like my pateller tendon on my left leg. Stopped at 2 sets. Feet have a tendancy to turn outward when I do these, going to focus on keeping them straight.

Ruck March
50 pounds, 2 miles

Took me about 40 minutes. Probably would have been easier without all the snow and ice though.

Nice to all of that except tweaking the tendon.

Kevin Shaughnessy
03-08-2011, 01:53 PM
Nice to all of that except tweaking the tendon.

Yup, was a good workout. Pretty tired this morning but nothing a cup of coffee couldn't fix. Thx.

Tuesday March 8th

Bench
95x10
125x5
142.5x5
162.5x3
182.5x7

PR, nice.

Wrist Roller
50x3x1

Feels good man.

Fat Bar Deadlift
170x4

Couldn't even get 5. Looks like I need more then 48 hours to recover from these.

Burpees
15
15
14

:45/1:00 interval. Surprised I PR'd frankly.

Kevin Shaughnessy
03-09-2011, 01:44 PM
Wednesday March 9th

Good Mornings
100x5
125x5
155x5
190x5
217.5x5

Belted up for the last two sets, lumbar was feeling more strain then I liked.

Max 60# KB Swings In 10 Min
150

Kevin Shaughnessy
03-10-2011, 01:11 PM
Thursday March 10th

Dumbbell Row
94x2x5
94x11 R
94x8 L

Feeling tired today, out of breath easily and whatnot. No burpees today....

Burpees
15
15
15

Felt invigorated after a driving lesson, decided to go for it. 15/15/15 means I'll be moving up next workout.

Kevin Shaughnessy
03-11-2011, 01:23 PM
Friday March 11th

Press
45x10
65x5
92.5x5
102.5x3
117.5x5

Was actually not that hard, not as hard as the last rep on 102.5x12 anyway. It hurt to hyperextend for about 5 minutes after the last set so I'm going to start wearing a belt.

Angled GHR
BWx2x10

Felt a wierd sensation in my knees so I called it a day. Going to take some time off from these.

Secret Service Snatch Test
180

This slayed me today. Tried to do 20 on the minute every minute but ended up skipping a round.

Kevin Shaughnessy
03-13-2011, 02:43 PM
Saturday March 12th

Fat Bar Deadlifts
145x2x5
145x15

Going to do these once a week.

Kevin Shaughnessy
03-14-2011, 01:56 PM
Monday March 14th

Squats
95x10
135x5
175x5
210x5
240x5
270x11

Con 'sarnit. I guess this is my own fault for thinking 5 metcons a week + barbell training would be doable while losing more then a pound a week. Ah well, lesson learned. I'll take the week off from all metcons except burpees twice a week and hopefully hit 290x12 next week.

Good Morning
100x5
130x5

Felt hesitant, unmotivated and tired so I'll do these wednesday instead of today.

SLDL
45x5
135x5
185x5
225x5
315x5

I've decided to switch from good mornings to these. It'll be a good way to train the hands, I'm pretty sure it will be easier on my back, it'll probably have more carryover to the deadlift, plus its just good to hold heavy shit with your hands and feel the strain on your shoulder girdle. I performed them while watching myself in a mirror (from the side), and it was interesting to see that with 45# I could get a little bit past the knee before my hamstrings started screaming, but with 135 I could do all the way to the floor while maintaining extension easily. I'll stick with the ramping 5x5 every other MWF and do some BW back extensions for active recovery in between. 315 was supposed to be a moderate intro but ended up feeling pretty heavy.

Kevin Shaughnessy
03-15-2011, 02:03 PM
Tuesday March 15th

CGBP
95x10
125x5
145x5
165x6

Making the switch from a wider grip BP to these since I want a stronger overhead press more then a big bench. Going to need to start lighter, working max will be 170.

Wrist Roller
51x3x1

Burpees
18
17.75
15

:54/1:00 interval.

Kevin Shaughnessy
03-16-2011, 01:24 PM
Wednesday March 16th

Back Extensions
BWx3x20

Get the lactate flowing.

Kevin Shaughnessy
03-17-2011, 01:57 PM
Thursday March 17th

Dumbbell Row
20x10
40x10
75x7
96x2x5
96x11 R
96x10 L

I'd been getting elbow pain on the first couple of reps the last little while, and wouldn't you know it, a proper warm up made that disappear. Shocking. Surprised myself with how easy the weight went up with my left arm today, added an extra 2 reps.

Kevin Shaughnessy
03-18-2011, 02:15 PM
Friday March 18th

Press
45x10
65x5
80x5
95x5
105x8

Wow, big strength loss. Could be two things, either the fact that I dropped a rock on my hand and my fingers are swollen so I couldn't squeeze the bar hard, or because of the belt. Its too dramatic a loss in strength to be just a bad day or my diet, considering everything was going fine for weeks now. Fucking depressing either way. I'll repeat this workout next week.

SLDL
135x8
185x5
225x5
275x5
320x5

Used straps because of finger pain. Beginning to doubt my belt. I had to tighten the straps mid set and the belt slid all the way up my stomach so that it was completely loose and providing 0 support, and there was no discernible difference in the difficulty of the next reps. I cant get it on any tighter though. Anyway, 320x5 felt pretty easy compared to monday, so that was nice. Cannot wait to be handling loads in the 400's routinely.

Burpees
18
18
16

:54/1:00 interval.

Kevin Shaughnessy
03-21-2011, 02:17 PM
Monday March 21st

Squats
95x10
135x5
185x5
225x5
255x5
295x5

I've gone back to full body, MWF routines. Doing Bill Starrs 5x5, sticking with that top set goodness. Also eating in a mild surplus, 4000 calories on workout days and 3000 calories on rest days. Comes out to about a half pound a week gain.

Press
45x10
65x5
75x5
85x5
102.5x5

Pressing twice a week now, heavy on Mondays and medium on Fridays, CGBP in between.

SLDL
135x5
185x5
225x5
275x5
325x5

Its shamefull to admit but I like straps. No need to worry about holding on to the weight, just focus on lifting it. Warm ups are still done strapless though.

Kevin Shaughnessy
03-22-2011, 02:03 PM
Tuesday March 22nd

Burpees
18
17.8
16

No real improvement and I'm sure its from the grease the groove push ups I've been doing the last few days. Don't really care about push ups that much so I'm stopping.


~170# Stone
1

Found this stone in a golf course near my house and I've been trying to lift it for days now. First day I dropped it on my hand, the second I couldn't budge it, but today I found just the right hand holds and lapped (spl?) it pretty easily. The hardest part was locking out once I had it in a bear hug, which I found interesting. Anyway was pretty pleased to finally lift my first stone.

Wrist Roller
52x3x1

My forearm is barely resting on the bar anymore, half the time its just my upper arm on it with forearms pointing down while I wrist roll. I might as well just be standing on a bench. I think I'll start doing that actually.

Kevin Shaughnessy
03-23-2011, 04:40 PM
Wednesday March 23rd

CGBP
45x10
95x8
115x5
140x2x5
140x12

Squat
95x10
135x5
185x5
225x5

I didn't feel good about doing 2 sets. 225 felt heavy and I'm a little wary of squatting 3 times a week, even "light" weights.

Deadlift
135x5
185x5
225x5
275x5

DOHing 275 was easy, reassuring since I haven't done much grip work the past while.

Beach Muscle Superset
Lat. Raises 10x5x12
Pull Overs 20x5x12
Flyes 10x5x12

All done on 1 minutes rest. Got a solid stretch from the flyes.

Kevin Shaughnessy
03-24-2011, 01:48 PM
Thursday March 24th

Dumbbell Row
20x10
40x10
75x8
98x2x5
98x11 L
98x12 R

Minimal momentum. 40# (where I started) felt light as air.

Kevin Shaughnessy
03-25-2011, 02:55 PM
Friday March 25th

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

Warm ups felt light, and 300 would have made for an easy set of 5.

Press
45x10
65x5
75x5
85x5
105x3

Lighter than air.

Power Cleans
155x15x1

Done on the minute. 155 felt pretty easy so I'd be surprised if my PC hasn't gone up 10-20 pounds since I've last done them.

Burpees
18
18
17.5

:54/1:00 interval

Beach Muscle Superset

Same weight as wednesday. Next week I'll add 2.5 to the flyes and pull overs, .5# to the lat. raises.