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Old 05-21-2011, 11:15 AM   #300
Kevin Shaughnessy
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Join Date: Feb 2010
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Saturday May 21st

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


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



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


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

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


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

Squats
95x10
135x5
185x5
225x3
270x5


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

Deadlift
135x5
185x5
225x5
295x3
370x5


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

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