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Old 05-24-2010, 03:20 PM   #21
Kevin Shaughnessy
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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.
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Old 05-26-2010, 03:33 PM   #22
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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.
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Old 05-28-2010, 04:09 PM   #23
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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.
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Old 05-31-2010, 03:02 PM   #24
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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
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Old 06-02-2010, 03:20 PM   #25
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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.
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Old 06-04-2010, 04:41 PM   #26
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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.
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Old 06-07-2010, 03:33 PM   #27
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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.
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Old 06-09-2010, 03:14 PM   #28
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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.
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Old 06-10-2010, 10:24 AM   #29
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Thursday June 10th

Weighed 212 after morning BM.
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Old 06-11-2010, 04:47 PM   #30
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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.
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