Kevin's Log

[Kevin Shaughnessy]

Sunday October 24th

Bench
95x5
115x5
135x5
160x6x6

[Kevin Shaughnessy]

Monday October 25th

Squat
45x10
115x5
135x5
180x3
205x3
232x11 (BELT) PR!

Good Mornings
140x10

Aaaaand I hurt my back. Going to reset down to 95 pounds and work my way back up.

Sled drags
2:00/:30 x 3 @ 130#
50ftx1 @ 220#

[Kevin Shaughnessy]

Tuesday October 26th

Bench
95x5
115x5
135x5
170x7x5

Barbell Row
95x5
115x5
140x3
160x3
180x6

Wrist Roller
30x3x1

Getting pretty tough, came close to failure on last set flexor side. I can barely type this. Going to cut back to once a week and see what happens.

[Kevin Shaughnessy]

Thursday October 28th

Deadlifts
135x5
205x5
265x5
305x3
335x8

The vid: http://www.youtube.com/watch?v=QQzxfBSxo14. Lockout on last rep is questionable but I freeze framed it and it looked good enough for me to count. Stricter standards might not though. Anyways, a projected max of 424 means...



Bench
95x5
115x5
135x5
155x3
180x8x4

Easier then I thought it would be given last weeks performance. Getting sick of all this benching though, glad this cycle is almost over. Starting to get bicep tendon pain in L arm. Form is fine though, stable and moving in straight lines.

Front Squats
45x10
127x5
145x5
165x11

[Kevin Shaughnessy]

Friday October 29th

No benching today, bicep tendon feels sore. I've gotten 11 of 12 workouts in so I should still reap good rewards. Decided to test my strict press instead. I wont embarass myself by posting what I failed with but I did push press it a couple of times rather easily. What I'm going to do now is switch to the the texas method, run it for twelve or so weeks, set a pr or 2, and then switch back to 5/3/1 and start push pressing. The idea is to gradually acclimate my body to the decreasing volume so I dont lose gobs of strength.

Kroc Rows
25x10
40x25 L
40x30 R
60x8

Wow, I really suck at these. No wonder I have such baby lats. I'll continue doing these once a week on fridays in place of pull ups. Pull ups I'll just do one set so I dont end up completely sucking.

[Kevin Shaughnessy]

Monday November 1st

Squat
95x10
115x5
135x5
165x3
195x5
220x3
245x11

Felt strong and fired up today, everything went well. Form was good, weights were light, and joints felt great afterwards. Wore my TK knee sleeves today, I'm pretty sure they helped with my knees out. Since I hit 11 reps on my 5/3/1 day, I'm going to take a 20 pound jump next cycle. And I'm going to leave the good mornings out of my routine. They cause problems with my LB, and it could be coincidence but since I reduced volume on them my reps and weight PR's have improved considerably.

Sled Drag 70f
4 plates x1
5 plates x1
5 plates 1 25 x1

[Kevin Shaughnessy]

Tuesday November 2nd

Bench
95x5
115x5
135x5
145x5
165x5
187x7

12 pounds out of that smolov, maybe a little more. I'm back on 5/3/1, I enjoy it more and allows for more recovery. Lets see if it works for me.

Barbell Row
95x5
115x5
135x5
150x5
170x3
190x6

Didn't feel so great on my LB. Hopefully it adapts.

BBB Bench
105x5x10

30 seconds to a minute of rest. 110 next time.

Wrist Roller
31x3x1

[Kevin Shaughnessy]

Thursday November 4th

Deadlift
135x5
185x5
235x5
275x5
310x10 PR!

Front Squats
135x3
155x3
175x10 PR!

[Kevin Shaughnessy]

Friday November 5th

Push Press
95x5
100x5
115x12

Kroc Rows
42x30 L
42x32 R

45 next time.

BBB Press
55x5x10

My shoulders are decimated.

[Kevin Shaughnessy]

Monday November 9th

Squat
95x10
115x5
135x5
155x5
180x5
210x5
235x13

Im going to push the next 2 squat workouts hard, I want to make another 20 pound jump. That means getting 11 reps with 265. One thing I've come to realize as the reps have gotten higher is how much more I prefer going heavy.

Sled Drag
Around the block x 1 : 12:00 @ 4 plates

Walking facing forwards. Again, I prefer going heavy. I think the next couple of workouts I'll stack it as high as I can and walk backwards for short distances.