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Old 03-28-2011, 06:53 PM   #251
Kevin Shaughnessy
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Monday March 28th

Squat
95x10
135x5
185x5
225x5
260x5
300x5


Press
45x10
65x5
75x5
85x5
95x5
107.5x5


Took a 5 pound jump, still felt relatively easy.

SLDL
135x5
185x5
225x5
280x5
330x5


Doesn't look like I'll glide my way to 400, this was hard.

Beach Muscle Superset
Flyes 12.5# 5x12
Pull Over 12.5# 5x12
Lat. Raises 10.5# 5x12


One right after the other, really builds some fatigue, hopefully muscle too.
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Old 03-29-2011, 05:14 PM   #252
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Tuesday March 29th

Burpees
18
18
18


:54/1:00 interval. Movin' on up.

Wrist Roller
53x3x1


I wish my press increased this easily. But then maybe If I went up a pound a week it would?
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Old 03-30-2011, 02:59 PM   #253
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Wednesday March 30th

CGBP
45x10
95x5
115x5
142.5x2x5
142.5x14


Just felt like crushing last weeks number. Will be taking a 7.5# jump next week.

Neck Harness
10x4x30


Gonna get yoked.

Squat
95x10
135x5
185x5
225x5


Back Extensions
60x3x10


Felt like doing a decompressing exercise.

Beach Muscle Superset

Not as fatiguing this time.

The Evil Wheel
3x5


Going to start doing these 3x a week, MWF. I think my abs are a weakness, which is causing my back to round when the weight gets heavy.
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Old 03-31-2011, 06:10 AM   #254
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Quote:
Originally Posted by Kevin Shaughnessy View Post
The Evil Wheel
3x5


Going to start doing these 3x a week, MWF. I think my abs are a weakness, which is causing my back to round when the weight gets heavy.
I think mine is also. Good training last couple of days.
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Old 04-06-2011, 07:54 PM   #255
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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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Old 04-07-2011, 10:18 PM   #256
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Friday April 8th

Dumbbell Row
20x12
40x10
70x8
102x2x5
102x11 L
102x12 R


I really think these grease the groove pull ups I`ve been doing are responisble for my adding 12 pounds and still not missing a rep. I got a vid here, shows the dumbbells a little twisted but I think they`re still good reps. I`m totally stoked about rowing 140`s for a hopefully at least eight reps.

http://www.youtube.com/watch?v=eDXaWP8X9Jk

Neck Harness
20x4x25
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Old 04-09-2011, 12:38 AM   #257
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Saturday April 9th

Squat
95x10
135x5
185x5
225x5
270x3


I've been having a problem with knees out for a while now, they would constantly cave in. I read about using a band around the legs to cue it so I donned this cheap-o resistance tube tied into a circle around my legs and it definetly worked. It also definetly made the squats alot harder. Safer though.

Press
45x10
70x5
80x5
90x5
100x5
120x3


Felt pretty close to 5RM weight.

Power Cleans
95x5
115x5
135x3
165x15x1


I dont think another five pound jump would be a good idea. Probably doable, but this was fairly hard.

Jog
.03 miles


This cardio stuff doesn't seem like its for me. I could do it but I seem to lack the discipline or drive for it. I want to get good on my feet, so I think I'll try getting fast. Complete recovery between sprints sounds good to me, since its alot like weightlifting which I enjoy.

20m Sprints x 10
3.98
4.23
4.28
4.20
3.94 - Best Time
?
3.98
4.01
3.99


This was fun, and left my legs feeling like my connective tissue got a good workout. I would much rather sprint 50-100m though. I got more out of breath doing my gtg pull ups than these. I did 20 because it was the length of my driveway, need to find a track or something.

Neck Harness
20x4x30


Felt pretty strong today, reps were nice and quick. Going to go up 5 pounds next workout.
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Old 04-10-2011, 06:11 AM   #258
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Sunday April 10th

Neck Harness
25x3x25
25x1x30


Gaining strength very fast on this movement. Taking 72 hours rest though since I've been hitting it hard three days in a row now.
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Old 04-11-2011, 06:59 AM   #259
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Monday April 11th

Squat
95x10
135x5
185x5
225x5
270x5


Went too deep on the last rep and my knees caved in pretty badly and I tweaked my back somehow (video shows good extension throughout). 270x5 with my knees out was pretty fucking hard. I think it would be a good idea to lower the weight some more. I'll just have to work through the depression and suicidal ideation.

Press
45x10
70x5
80x5
90x5
100x5
120x5


Felt reasonably hard, felt like a good place to start going up in 2.5# jumps

Power Snatch
45x5
65x5
95x3
115x15x1


Fun lift, too bad I suck at it. I guess its in proportion to my crappy PC though.

60m Sled Sprints x5 @125#

Rested as long as I needed to not feel like shit throughout. 1-2:30 minutes. I'll add sprints each time I do this.

CoC #1 Static Holds
20 19 R
15 12 L


Did 2 sets and was spent. Figure this would be a good time to bring this back, now that my calories are up again. I tried the number two a couple days ago and was 4-5 mm off. Haven't lost a ton of strength considering my PR before stopping with this exercise was 25 seconds with my R hand.
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Old 04-12-2011, 08:47 AM   #260
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Tuesday April 12th

Neck Extensions
25x2x30


Need more rest. I could have completed all 4 sets but my neck was hurting a bit.

Wrist Extensions
55x3x12


Press
90x6x6


Starting Smolov Jr presses.
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