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Old 09-28-2012, 10:10 AM   #681
Kevin Shaughnessy
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Friday September 28th

Weighted Chin-Up
45x5x3


Still felt like I had 5-6 reps on the first set. What do you want to bet I LP my way to 50% BW for a single?

DB Row
70x3x10


Had a sense that maybe it wasn't a good idea to continue with my left arm, I pushed it damn hard rest-pausing to get 10 on the last set and I could feel it tightening up. Frankly I've been working my bi's pretty hard in the last few weeks, what with 5-10 sets of chins per day, plus this weighted day.

Shrug
175x4x12


Shrugs felt strong today even with a 20 pound jump.
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Old 09-29-2012, 12:26 PM   #682
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Saturday September 29th

Squat
95x5
135x5
185x3
210x2
230x1
250x3x5


Pretty brutal.

Bench Press
45x10
95x5
135x5
175x2
190x3x5


The first set was absurdly easy, but I'm still going to start microloading.
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Old 10-02-2012, 01:20 PM   #683
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Tuesday October 2nd

Squat
95x5
135x5
185x3
210x2
235x1
255x5


I'm going to progress a top set of 5 for awhile. Hopefully I hit 275x5 in 4 workouts. Then I'll feel a little better about my squat.

Press
45x8
75x5
95x2x5
95x11


Deadlift
135x10
225x3
275x8x1


Almost completely forgot to deadlift.
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Old 10-04-2012, 02:57 PM   #684
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Thursday October 4th

Bench Press
45x10
95x5
135x5
175x3
192.5x3x5


Hit the hooks on the eccentric of the third set, nothing fucks up a set like hitting the hooks. Probably good for 200-205x5 right now. If I can get 210x5 at 175, that will be fucking tasty considering it's 15 pounds short of what I did at 240.

I came close to adding in some weighted dips but I thought I would save those for a stall.

Front Squat
45x5
95x5
135x3
190x3x3


1:30 rest, still easy. Should get to 220x3 no problem.
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Old 10-05-2012, 01:46 PM   #685
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Friday October 5th

Weighted Chin-Up
47.5x5x3


Up to sets of 8 for grease the groove dips. Chins have been hovering around 5-8 per set, they're not really getting easier at the rate dips are.

DB Row
75x5x6
75x10


Slow and controlled for 5 sets, then I did a set of 10 fast and explosive to see if I could.

Shrugs
185x5x12


Easy.
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Old 10-06-2012, 02:35 PM   #686
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Saturday October 6th

Squat
95x5
135x5
185x3
215x2
240x1
260x5


Real hard. I doubt I'll sail smoothly to 275x5 but I might be able to make it by pushing through stalls.

Press
45x10
75x5
97.5x2x5
97.5x11
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Old 10-07-2012, 01:27 PM   #687
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Sunday October 6th

I woke up weighing 177 today so I'm freaking out, going to lower cals to 2000 for today since I've been sneaking calories this week.
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Old 10-08-2012, 03:48 PM   #688
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Monday October 8th

One more day at 2000 calories, then it's a week of feasting. Feel like my gtg stuff is already suffering but it's only two days. I'll probably squat and bench tomorrow at the end of the day, once I've had at least 3000 calories.
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Old 10-09-2012, 03:29 PM   #689
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Tuesday October 9th

Bench Press
45x10
95x5
135x5
175x3
195x4


And this will be the last time I ever go into a 1000 calorie deficit again. Not going to even bother with squats today, I'll hit those up on Thursday. The good news is I was 172 today. I think I was actually just holding water, I've been eating a chicken every day with about a gallon of franks buffalo wing sauce, so that an easy 400% of the RDA right there.

There's a 90% chance I'm going to get back on a diet after this week. A mild one, 500 calorie deficit.
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Old 10-10-2012, 02:41 PM   #690
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Wednesday October 10t

Deadlift
135x10
225x3
290x6x1


Probably should have done this yesterday. Going to move my training max up 20 pounds for the next cycle, to 360.
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