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Old 10-12-2010, 03:13 PM   #111
Kevin Shaughnessy
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Tuesday October 12th

Bench
45x10
95x5
115x5
135x3
155x7x5

Weighted Ring Chins
18x2x3
18x1x2


Failed on last rep. I think I'll switch to rows, I seem to have more luck with external objects then I do with moving myself.

Wrist Roller
23x1
24x2x1


Hands were sweaty on the last set on the flexor side, my forearms almost popped finishing the rep. Got to remember to use chalk.
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Old 10-14-2010, 11:05 AM   #112
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Thursday October 14th

Deadlift
135x5
185x5
230x5
265x5
302x10 (BELT) PR!


Warm ups felt easy so I was expecting to do well, and I guess I kind of did. The problem is that now my lower back feels like shit and it hurts a bit to walk. And my form was excellent too, which is an even bigger annoyance. Heres the vid: http://www.youtube.com/watch?v=RUZkndjptoM. End up having to chalk back up halfway through the set, but I'm still going to count it. Front squats are definetly out today. Hopefully I'm good to go on monday.

Bench
135x5
165x8x4
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Old 10-15-2010, 03:24 PM   #113
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Friday October 15th

Bench
115x5
135x5
175x10x3

Ring Chins
6
3x3


Going to try doing one all out set, then doing as many sets of half that number until close to failure.
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Old 10-16-2010, 10:38 AM   #114
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Saturday October 16

Wrist Roller
25x3x1


Felt heavy.
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Old 10-17-2010, 01:05 PM   #115
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Sunday October 17th

Bench
95x5
115x5
135x5
152x6x6
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Old 10-18-2010, 10:48 AM   #116
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Monday October 18th

Squat
45x10
95x5
115x5
125x5
155x5
185x5
195x5
220x12


Was going to just deload because of my back but it ended up feeling just fine throughout the workout so I went for it. New goal: 315x10

Good Morning
135x2x10


Fuck it, only hurt during the warm up, worksets felt fine and I'm pretty fired up about getting a good squat.

Sled Drag
2:00/:30 x 6 @ 90


Weight doesn't include sled. Really felt it in my calves, and I wouldn't mind those growing, nor building a little endurance so I'll keep doing these every monday and add 5# per workout.
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Old 10-19-2010, 11:38 AM   #117
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Tuesday October 19th

Bench
95x5
115x5
135x5
162x7x5


Barbell Row
110x5
130x5
145x14
95x5
115x5
130x5
150x5
170x9


Didn't feel like enough work so I came back and did another 5/3/1 workout, this time with a 200# max.

Wrist Roller
26x1
27x2x1
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Old 10-21-2010, 12:30 PM   #118
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Thursday October 21st

Deadlift
135x5
185x5
225x3
250x3
285x3
320x8


This program is producing excellent gains. Its funny to think I hesitated for weeks to start because I thought the gains would be too slow. Next workout I'm going for 335x8 and then calling 400 conquered.

Bench
182x4
172x7x4


Whoops, musta been fatigue from deadlifts interfering with my thinking.

Front Squat
45x10
95x5
115x5
130x5
150x3
165x10 PR!
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Old 10-22-2010, 12:51 PM   #119
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Friday October 22nd

Bench
182x10x3

Ring Chins
5 3/4


Worse then I did last week, taking a week off from pull ups.
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Old 10-23-2010, 12:30 PM   #120
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Saturday October 23rd

Wrist Roller
28x3x1


First set hurt a little, lack of warmup.
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