Thread: Kevin's Log
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Old 11-09-2011, 09:23 AM   #429
Kevin Shaughnessy
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Join Date: Feb 2010
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Wednesday November 9th

AM:
Fasted Cardio - 1HR
Burpees 15 12 10


Felt good man, feel fresh. Having bacon this morning but replacing the bread I would normally have with an apple.

PM:
Front Squats
45x10
95x5
135x5
185x3
215x2
257.5x3 - 100%
247.5x3 - 96%
237.5x5x3 - 92%
205x4 - 80%

Result: 12.5# PR


Last set of 205 was meant to be a set of 10, but my form was degrading hard by that time so I called it a set at 4.

BB Row
135x5
175x5
205x5
225x3
235x3
245x3
255x3
260x3
225x10


These were some cheaty rows. 260x3 felt like my lats were ripping from the bone, probably not a good sign.

My new program is basically whatever lifts I feel like doing, every day, however I feel like programming it that day. Tomorrow I'll do 15 singles of goodmornings. I'm not going to go insane and start programming things like bosu ball one legged curls though, its just going to be a steady rotation of back and front squats, good mornings, rows, pressing and its variations and bench pressing and its variations. Sets and reps will usually be 1-3 reps ascending/singles across, then a high rep back off but if I feel like changing it up I won't hesitate.
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