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Old 07-04-2011, 05:20 PM   #341
Kevin Shaughnessy
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Monday July 4th

Squats
45x5
95x5
135x5
185x5
225x3
270x4x5


By set four I was feeling a little wasted and my form was degrading so I decided to run an impromptu taper, 4 sets this monday 2 sets next monday @ 275#. I'll probably cry if I fail to hit 315x5 next friday.

Wide Stance Box Squat
245x1


This may have been why me knees were coming in. Felt like a 1RM.

Bench Press - TnG
45x10
95x5
115x5
135x5
170x5x5


3 min rest.

Barbell Row
135x5
175x3x5


Last rep of last set grazed belly, probably because I only rested 2 minutes.

Fat Gripz Deadlift
135x5x10


2-2:30 min rest, presented a bit of a challenge towards the end.
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Old 07-06-2011, 06:13 PM   #342
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Wednesday July 6th

Front Squat
45x10
95x5
115x5
135x3
185x2
215x3x3


Moved the rest times up a bit, to about 3:45. I'm really starting to feel strain in the upper body, around the abs and what felt like my lower lats.

Press
45x10
75x5
95x3
115x2
127.5x5


Went up like fawking butter, everything was truly gravy son. Didn't even have to lean back as much, although I think the bit I did is really helping. Maybe thats why I always stalled so light?

BB Row
135x5
177.5x3x5


Decided to microload at the last minute, probably for the better. http://www.youtube.com/watch?v=VO7rHqC5q6o

Standing Neck Extension
10x20
20x20
30x20
40x20
42.5x20


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Old 07-08-2011, 09:34 AM   #343
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Training is looking really solid. Congrats.
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Old 07-08-2011, 05:49 PM   #344
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Quote:
Originally Posted by Derek Simonds View Post
Training is looking really solid. Congrats.
Thanks Derek.

Friday July 8th

Squats
45x5
95x5
135x5
185x5
225x3
270x2
310x5


I was more pumped today than I've been in a long time, and along with the deload it helped make this an easy set. I easily could have handled 315x5. The question now is, do I continue to deload or go do 5x5 next monday? Knee came in, but I dont care any more. Pendlay doesn't and I'm trusting him (plus it gives me someone to blame if I blow out my kneecaps). Doesn't hurt or feel uncomfortable at all either.

http://www.youtube.com/watch?v=Wa7jlc2h5C4

Wide Stance Box Squat
45x5
95x5
135x5
185x10


Resetting the LP.

Bench Press - TnG
45x10
95x5
115x5
135x3
165x2
187.5x5


Had more reps in me.

BB Row
180x3x5


Fat Gripz Deadlift
180x3x3
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Old 07-11-2011, 11:20 PM   #345
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Tuesday July 12th - fawk

Squats
45x5
95x5
135x5
185x5
225x3
270x4x5


Stuck with four sets. Depending on how easy or hard 315x5 is this saturday I'll either stick with four sets or move back to 5. 225 went up really easily, but 270 proved more of a challenge. No form breakdown besides a slight failure to maintain back angle.

Wide Stance Box Squat
190x10


This went up really easily.

Bench Press - TnG
45x10
95x5
115x5
135x5
172.5x5x5


Easy.

Barbell Row
135x5
182.5x3x5


Rowed to my xyphoid process, felt a little hard but still a ways off from failure.

Fat Gripz DL
182.5x3x3


Felt a bit stronger today, able to hold lockout for a second.

------------------------------------------------------------------------------

I've picked out a meet on november 5th to attend. Its the "Eastern Canadians" in PEI. Goals for the meet are 181.5kg low bar belted, 200kg+ deadlift, and 100kg+ bench press in whatever weight class my obese ass falls under. After that, I'll run a full smolov cycle and aim for 200kg squat, 220kg deadlift on Jan 31st at the Battle Of Montreal.
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Old 07-14-2011, 01:41 AM   #346
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Thursday July 14th

Front Squats
45x10
95x5
115x5
135x3
185x2
217.5x3x3


A bit grindier, and I felt this more in my abs then ever, but rest times went back down to 3 min.

Press
45x10
75x5
95x5
115x3
130x5


Was a bit tough. 135x5 should be in the bag though.

Standing Neck Harness
10x20
20x20
30x20
40x20
45x20


Was heavy, and neck felt real tired after. Measured my neck immediately after the last set and it was 16 1/2 inches. Would like 18, but cold.

BB Row
135x5
185x3x5


This is what I maxed out with for a single a few weeks ago. Good stuff. I took a vid and I've found I'm using more momentum. Did the last set strictly, mostly just to see if I could. I'll try pushing the 3x weekly rows to 200x3x5. I'm not sure if I can get that much, but it'll be fun trying.

http://www.youtube.com/watch?v=NYfjL7VwgHY
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Old 07-16-2011, 04:59 AM   #347
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Saturday June 17th

Squat
45x5
95x5
135x5
185x5
225x3
275x2
315x5




Next stop 181.5kg low bar belted. I'm going to keep progressing sets of 5 beltless. This wasn't so hard so I see no reason to stop. I'm also going to keep doing 4 sets on volume day, but I'll increase to 275 this coming tuesday. I got a pair of knee wraps in the mail today, tried them on and surprisingly they hurt like hell. I was almost limping after wearing them. Imagine if I end up squatting 500# at the battle of montreal, low bar, belted, with knee wraps? Smolov would have to go very well.

http://www.youtube.com/watch?v=62GI6tzH06w

Wide Stance Box Squat
195x10


Still pretty easy.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
190x5


Most definitely did not have more reps in me.

BB Row
135x5
187.5x3x5


Easy.

Fat Gripz DL
187.5x3x3
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Old 07-19-2011, 08:17 AM   #348
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Tuesday July 19th

Squats
45x5
95x5
135x5
185x5
225x3
275x4x5


The first set was balls out difficult and had me wondering if this was the start of me burning out. I think it was mental though, as the second set was easier and the third went up like butter. I guess its because this was 40 pounds less then what I did for 5 three days ago, so you think it would be kind of easy, but no.

Wide Stance Box Squats
200x10


Pretty easy, and only 5 pounds less than the weight I felt it best to stop progressing sets of 10 on last cycle. Bodes well.

Bench Press - TnG
45x15
95x5
115x5
135x5
175x5x5


BB Row
135x5
190x3x5


Fat Gripz DL
190x3x3


Pretty hard.

-------------------------------------------

I did some calender consulting and I don't think I'll be attending the battle of montreal. Its too close to eastern canadians to do a smolov cycle, and I don't feel like attending a meet just to put up a 20-40 pound improvement at my level of development. I'll probably wait until mid summer or early fall 2012 and go for a 500 pound raw squat in a meet. I think I can do it if I stay consistent. A full smolov cycle will be necessary too.
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Old 07-21-2011, 08:17 AM   #349
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Thursday July 21st

Front Squats
45x10
95x5
115x5
135x3
185x2
220x3x3


Hurray, 100kg. Performed these with no mirror, which is the first time I've squatted without one in a long ass time. Felt a little wierd to strain without seeing myself.

Press
45x10
75x5
95x3
115x2
132.5x4




Repeating next week.

Barbell Curls
45x10
50x10


Was going to hit sets of 10 curls with minimal rest, but loading the 5 pound plates onto the bar for the third set, my left bicep cramped up and I couldn't extend my elbow past 90 degrees for a a few seconds, I was basically frozen. After multiple "Ohhh shit"s I realized I hadn't torn anything as I could still fully extend, supinate, pronate, and flex without any pain or weakness, but it was fawking scary, son. Fuck these anyway, I'll just hit the chins hard, its a more useful movement.

Neck Harness
10x20
20x20


And it broke. Strong fucking neck harness from APT.

Lying Tricep Extension
35x10
45x3x10


Some tricep work should get my bench going. I'm thinking about also throwing in a back off set of 10 - 5 rep close grip bench presses after volume and intensity day. Its helped my squat, why not my bench? First I'll stick to these tricep extensions and see how it effects recovery though.

Chins
20


Done in twenty minutes. I meant to take it easy but I was still straining on the last few singles.
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Old 07-23-2011, 08:26 AM   #350
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Saturday July 23rd

Squats
45x5
95x5
135x5
185x5
225x3
285x2 (belt)
325x5 (belt)


Pussed out today and reached for the belt. 325 was a hard set but I think I could have got 330-335. Anyway this way I won't be surprised come meet time when I'm wondering how many pounds I can get out of the belt to choose my attempts.

Wide Stance Box Squats
205x10


Harder because I'm pretty sure this was a 7 pound jump, but still manageable.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
192.5x5


Hard but not balls out.

BB Row
135x5
192.5x3x5


200 is going up easy. I don't know if I'm just using more momentum though.

Fat Gripz DL
192.5x3x3


Ez.

Curling dem fiddys
EZ


Looks like the rows are paying off.
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