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Old 05-09-2010, 08:50 AM   #11
Kevin Shaughnessy
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Sunday May 9th

Weighed 193 this morning. Thats pretty much the same as I weighed on wednesday. Need to eat more.
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Old 05-10-2010, 01:55 PM   #12
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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.
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Old 05-12-2010, 01:24 PM   #13
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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.
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Old 05-14-2010, 02:17 PM   #14
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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.
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Old 05-17-2010, 10:34 AM   #15
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Monday May 17th

Weighed 200 pounds this morning. Would like to stay at this weight and recomposition so I'm dialing down the eating.
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Old 05-17-2010, 03:23 PM   #16
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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.
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Old 05-19-2010, 03:03 PM   #17
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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=5LfM...eature=channel
--------------

Gonna start eating bigger, gains are slowing down some.
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Old 05-20-2010, 08:55 AM   #18
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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.
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Old 05-21-2010, 04:22 PM   #19
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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.
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Old 05-24-2010, 09:53 AM   #20
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Monday May 24th

Weighed 202.4 after morning BM.
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