Thread: Kevin's Log
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Old 04-06-2011, 07:54 PM   #255
Kevin Shaughnessy
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Join Date: Feb 2010
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Still alive, just went without internet for a hard couple of days.

Saturday April 2nd

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


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

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


Pretty easy.

Power Clean
95x5
115x5
135x3
160x15x1


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

Burpees
21
21
18


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

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


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

Neck Harness
15x3x25


Ab Wheel
2x5
8


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

Monday April 4th

Neck Harness
15x4x30


Squats
95x10
135x5
185x5
225x5
265x5


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

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


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

SLDL
135x5
185x5
225x5
280x5
335x5


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

Tuesday April 5th

Burpees
21
21
18


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

Neck Harness
20x4x20


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

Wrist Extensions
54x3x12


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

Wednesday April 6th

CGBP
45x10
95x5
115x5
135x5
150x11


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

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

Squat
95x10
135x5
175x5
215x5


Back Extension
90x3x10


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

1.40 mile run
14 minutes!


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