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Old 05-10-2011, 12:15 AM   #291
Kevin Shaughnessy
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Tuesday May 10th

Everything has gotten moved ahead a day.

Hang Power Clean
95x5
115x5
135x3
157.5x8x2


Did not feel very explosive today and on one occasion the bar didn't rack (still did 2 full reps in that set though). Writing it off as crappy sleep lately.

Squats
95x5
135x5
185x5
205x3
240x5x5


These went well.

Seated Barbell Press
45x10
65x5
85x5
105x2x5
105x10


Didn't feel like hauling the barbell and weights to my garage for overhead clearance so I just sat down. I would like to think getting 10 reps means I got something out of smolov jr but its probably just due to the fact that I was seated.
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Old 05-12-2011, 08:02 AM   #292
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Thursday May 12th

Bench Press - Paused
45x10
95x5
115x5
140x12


Noice. 10 pound jump next bench workout.

Front Squat
45x10
95x5
115x5
135x3
160x2
187.5x3x3


Very easy today.

RDL
135x5
195x5
240x5
305x3
360x5


I'm going to start only doing three reps on the fourth set to save energy for the last. It seemed to work as this was eminently manageable today. But I way over-exaggerated lockout and hyperextended and now my back feels a bit funny. Remind me not to do that again.

Something is happening to mah body. I'm down to 208# everyday now except I've had a bigger appetite and have been eating more. I'm taking it as a good sign.
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Old 05-13-2011, 10:54 AM   #293
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Friday May 13th

Dumbbell Row
20x20
40x10
80x7
112x2x5
112x11 R
112x9 L


If I'm real, it helped that the dumbbell tilted upwards a bit on my right hand set. A little too much momentum on rep 9 of left hand set as well. My left hand was also opening up some because of yesterdays deadlifts. Its probably best to do these on saturday instead.
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Old 05-14-2011, 05:07 AM   #294
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Saturday May 14th

Hang Power Clean
95x5
115x5
135x3
155x2
175x3


Eliminated the hitching prior to pulling that I had been doing the past couple workouts. Had to jump wider as a result and the weight felt heavy enough that I was surprised when it racked. I'll go up by 2.5# from here.

Squat
95x5
135x5
185x5
225x3
265x5


Was easier then 255x5 and I got deeper.

Seated Press
45x10
65x5
85x3
95x2
107.5x2x5
107.5x9


Bummed I already lost a rep.
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Old 05-14-2011, 03:34 PM   #295
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Quote:
Originally Posted by Kevin Shaughnessy View Post
But I way over-exaggerated lockout and hyperextended and now my back feels a bit funny. Remind me not to do that again.

Something is happening to mah body. I'm down to 208# everyday now except I've had a bigger appetite and have been eating more. I'm taking it as a good sign.
Don't do that again! Been there and done that, it sucks. That is awesome on the changes to your body. Nice work.
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Old 05-15-2011, 05:57 AM   #296
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Thanks Derek.

Sunday May 15th

Pull Up Ladder
1 2 3 4 5
1 2 3 4 4
1 2 3
Total: 35


3 1/2 rep improvement from 2 weeks worth of GTG. Could be worse. I'll take 4 weeks off this time to give my biceps more chance to recover before starting another round of GTG.
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Old 05-17-2011, 08:36 AM   #297
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Tuesday May 17th

Hang Power Clean
95x5
115x5
135x3
160x8x2


Squats
95x10
135x5
185x5
205x3
245x5x5


Pretty easy, relatively speaking. This is where I started intensity day and it was much harder then. Once I get to 255x5x5 I'll keep the weight the same and push intensity day for awhile to increase the spread.

Bench Press - Paused
45x10
95x5
115x5
150x2x5
150x9


Got a little greedy and made a ten pound jump. Was hoping for 10 reps.

BW was down to 207 this morning. I did weigh myself between squat sets and after hydrating and eating and putting on clothes I was up to 215 though.
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Old 05-18-2011, 10:19 AM   #298
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Wednesday May 18th

Weighted Chin Up
5#x5x5


I'm going to go with 3x5 twice a week on an LP for awhile, 1.25# a session.
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Old 05-19-2011, 11:37 AM   #299
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Thursday May 19th

Seated Barbell Press
45x10
65x5
75x3
95x2
110x2x5
110x9


Noice.

Front Squat
45x10
95x5
115x5
135x3
165x2
192.5x3x3


Still felt easy, going to make another 5 pound jump. Heres the vid: http://www.youtube.com/watch?v=QQLDKiM7TJ8

RDL
135x5
205x5
255x5
305x3
365x5


DOH the 305x3 easy. Man, its the same story every week. The first rep feels like a huge grind and I think that this set might not happen, but by rep 3 things are feeling easier and I know I have it. Wierd.

Stone Lifting

I moved to a new house on april 1st (last month). In the backyard is a rock garden complete with some sizeable rocks. I tried my hand at them today and found that 2 were within my ability to lift, while the biggest 2 only came a few inches of the ground. My guess is that it weighs, considering the smallest was a surprising 150#, at least two hundred thirty pounds. Today I lapped and stood up with the second biggest I could do twice (probably around 200 pounds), walked around with the smallest (150# scale weigt), tried and failed to shoulder it (technique issue). Tried and failed with the condora stone multiple times, failed with the second smallest I'm dubbing "Condora Junior", and generally made a mess of my yard. Every joint in my body felt pretty good after the stones, except my wrist which felt a little damaged. Could this be common?
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Old 05-21-2011, 10:15 AM   #300
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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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