Kevin's Log

[Derek Simonds]

NIce job on PR's and the weight loss. Great to see you achieving both.

[Kevin Shaughnessy]

Originally Posted by Derek Simonds

NIce job on PR's and the weight loss. Great to see you achieving both.

Thanks Derek.

Squat
95x5
135x5
185x3
225x2
245x1
275x1
315x1
285x1
295x1
255x3

Lower back feels dodgy after this workout. I got a video and I fold on maximal weights without a belt, plus I tried an exaggerated chest up and it caused more butt wink. I guess I need to bring up my core strength. Maybe try some dragon flags.

315x1 - Lower your speaker volume because I screamed like a crazy person in this one.

Dragon Flag
8 negatives

It was very refreshing to train outside in the sun and fresh air. I'm going to be including alot more body weight based stuff this summer I think. I actually managed a fully controlled negative all the way to the bottom on my first shot with these. Had to scale back to piked negatives by the 4th one though.

Lying Leg Lifts
12
11
6

Always thought these were remedial. Maybe they are! Good place to start though as I work my way up to more advanced stuff. Time to stop neglecting my abs.

[Kevin Shaughnessy]

Thursday May 10th

Bench Press
95x5
135x5
190x12x1

Easy.

Ring Push Ups - Knees
5x1
1x2

Had my hands turned out so I didn't have any support from the straps. Seeing as how the gains from this stuff are mostly neurological, I'm going to stick to quality over quantity. Perfect form, slow and controlled reps, and low rep sets to maintain that quality.

Front Lever Negatives - Tuck
12, 10, 10, 7, 8 seconds

I think part of the reason I sucked so bad at gymnatics a few years ago, even when I had dedicated a year to it, was that I always pushed everything hard and to failure while I was also slowly losing weight. Stopped on the first few negatives before my muscles couldn't continue. Surprised myself by holding a near 7 second tuck at horizontal with straight arms.

[Kevin Shaughnessy]

Friday May 11th

Front Squat
45x5
95x5
135x3
185x1
205x10x1
225x1

Easy for the most part.

Lying Leg Lifts
20
10
8

I guess 3x25 would be a good starting point.

Did some tuck front levers and held one for 8 seconds. Tried to pull out of a tuck back lever and failed.

Down to 200 today, 4 pounds lost this week and 8 pounds in the last two. A few more days and I'll be in the 190's, huzzah.

[Kevin Shaughnessy]

Saturday May 12

Press
45x8
65x5
95x2
105x12x1
115x1
135x1
140x1
145x0

Probably should have stopped at 140. Not surprised I'm not in top shape, that ring work really took a lot out of my arms.

Weighted Chin Up
BWx3
10x1
20x1
30x5x1
40x1
50x1
BWx5

I can't go any higher than 50 because apparently my legs are too goddamned jacked and swole to accomodate more plates on my adjustable DB handle. It's still a tie of my all time PR with more to spare. I should be close to a 150% BW chin once I'm done cutting.

Lying Leg Lifts
23

Didn't deadlift today because I don't want to stress my body with lots of squatting AND deadlifting. What I'm going to do is start doing the olympic lifts at the start of every LB session, followed by either front or back squats.

[Kevin Shaughnessy]

Sunday May 13th

Power Snatch
45x5
65x3
95x3x3
105x1
115x1
125x4x1
135x3x1
115x3x1

Squat
135x5
185x3
225x1
275x1
285x1
300x1
275x4x1

I'm going to make 300 my minimum for each workout.

[Kevin Shaughnessy]

Monday May 14th

Front Lever - Tuck
14, 10, 8 second static hold + 3 negatives

Awesome. Awesome to the max.

Lying Leg Lifts
24
15
10

Missed the twenty fifth on the first set only because I decided to get fancy and try from a dead stop.

Bench Press
95x5
135x5
200x10x1
210x1
220x1
230x1
240x1
250x1

This is fucking fantastic. 1.25x BW.

Ring Push Ups - Knees
1x2

Was shaky and decided to call it a day.

[Kevin Shaughnessy]

Tuesday May 15th

Squat Clean
Up to 195#, miss at 200#

The first thing I did in todays workout was warm up quickly to 185, and proceed to miss it and drop the barbell on my knee. That told me I need to give it time before I can go heavy, so I did about 15-20 reps total in doubles and triples with between 135 and 185, went up to 195 and got it a few times, and missed 200 by dropping it in front.

Front Squat
Up to 245#, miss at 255#, back off 215#x3x3

So this was my first taste of training like an olympic lifter and I have to say, I liked it a lot. I can see how training like this everyday, with even more volume, can make you a physical bad ass. I'm going to start focusing on learning the full squat snatch and ramping up my training volume while I finish this cut. After that I want to do daily workouts like this one.

Front Lever - Tuck
19.5 seconds

Feels good man.

[Kevin Shaughnessy]

Wednesday May 16th

Weighted Chin Up
BWx3
10x1
20x1
30x1
40x1
50x1
60x1
65x1
70x1
BWx5
BWx3

Did better than I thought I would. It's literally the last 2 inches that are a problem, I fly through the rest of the concentric.

Press
45x8
65x5
95x3
110x7x1
110x5

Front Lever - Tuck (NOT HORIZONTAL THROUGHOUT)
24 seconds

Thought I hit an incredibly glorious PR for a minute there. 9 seconds total I was above horizontal.

Dips
9

2 rep PR that didn't coincide with a loss in body weight, cool.

Lying Leg Lifts
25
15

No PR today, just better technique. I'm going to assume that since I managed to equal my previous PR with the same amount of rest that it had previously taken me to supercompensate, I've stagnated neurally. So, I'm going to pull a westside barbell and switch to v-ups.

[Kevin Shaughnessy]

Thursday May 17th

Power Snatch
45x5
75x5
95x3
115x2x3
135x2
135x0
115x3x3

Much more press out today, and my last attempt at 135 only got a little past my head. 115 was cake though.

Squat
135x5
185x3
225x2
255x1
300x1
255x3x3

This is such a great cardiovascular workout, my HR is way elevated throughout since I'm only resting 1-2 minutes.

Front Lever - Tuck
23 seconds

I think I was at just the right level of horizontal.