Kevin's Log

[Kevin Shaughnessy]

Tuesday November 9th

Bench
95x5
115x5
135x5
155x3
175x3
200x4

Fuck it, I'm switching to the texas method. Starting at 170x5x5.

Barbell Row
95x5
115x5
135x5
155x5
175x9

Look like 5/3/1 works for these. I actually did 11 reps but kind of cheated the last two so I'm not counting them.

Wrist Roller
32x3x1

Some desperate work getting those last few inches flexor side last set.

[Kevin Shaughnessy]

Thursday November 11th

Deadlift
135x5
205x5
255x3
290x3
330x10

Nice, although I guess now I'm going to have to really bust ass on the 3x5 day. Puts my projected max at 440, which is cool, but I'm not going to actually call 200kg for 1 or 2 more cycles.

Front Squats
95x5
115x5
145x5
165x3
185x10

God it sucked doing these right after a near maximal set of deadlifts, but I did it and it went alright. Can really feel it in my biceps though, hope I dont end up injured.

[Kevin Shaughnessy]

Friday November 12th

Volume Bench
170x5x5

Fairly easy, good starting weight I think. I'll increase by 3 pounds a week.

Kroc Rows
45x1x30 R L

I'll use 50# next time.

[Kevin Shaughnessy]

Monday November 15th

Squats
95x10
115x5
135x5
170x3
195x3
225x3
250x11

Damn, was hoping for 12. I guess this means I wont be taking another twenty pound jump. Oh well, progress is still damn fine.

Power Clean
135x3
165x1
110x5 H
125x5
140x14

Might have started a bit too light. But I think with 10 pound jumps things will right themselves quickly. Really felt the burn in my calves doing these, more then when sled dragging. Sleds are out because I though it over and couldn't really think of a way they added to my main lifts, and the conditioning benefits can be gotten better with something like treadmill sprints or burpees, which I plan on starting. Goal with these is to get to bodyweight x 1.

[Kevin Shaughnessy]

Tuesday November 16th

Intensity Bench
95x5
115x5
135x5
165x5
175x3
195x3

Based on how hard that felt I think I can safely say I'm weaker then I was last week.

BB Row
95x5
115x5
135x3
145x3
165x3
185x8

Actually attempted 10 reps, but the last two didn't connect enough.

Wrist Roller
33x2x1 Extensor
33x3x1 Flexor

First set was a breeze, but the second somehow had me failing just an inch away from the top ext. side.

[Kevin Shaughnessy]

Thursday November 18th

Deadlift
135x5
205x5
155x3
275x5
310x3
345x7

So I think its been safely established now that any hard posterior chain dominant movement on monday will interfere with deadlifts on thursday. I'd rather see my dead move then my power clean and the PC is impractical on deadlift day for a variety of reasons. So their out.

Front Squat
130x5
150x5
170x5
170x10

Used a california style rack to ease bicep and wrist strain. Didn't work. Biceps cramped up terribly on the fifth rep so I racked it. Discouraged, I called it a day. Since my wrists are taking a beating these are out too until I can figure out how to do them without hurting my wrists. *UPDATE* - Went back later in the evening and tried again. This time my biceps didn't take much of a beating. The trick was holding my arms as high as I possibly could. I had to stop a little earlier then I would have liked due to the bar beginining to slide down my arms, which is probably because of upper back fatigue. So FS shall be continued.

Treadmill Sprints
5x:30/1:00 @ 7.0 Max incline

Brutal. Goal is 10 rounds at the same speed, rest, and incline.

Verticle Jump
5x3

Highest was a sad 17.8 inches.

[Kevin Shaughnessy]

Friday November 19th

Volume Bench
173x5x5

Kroc Rows
50x1x30 R
50x1x29 L

Nice, thats ten pounds so far.

One Arm Push Up - on knees
8 4 3 R
10 4 3 L

Eh, not really a strength exercise, but its a cool party trick. Large rep loss is because I closed my shoulder angle more for the last two sets.

[Kevin Shaughnessy]

Sunday November 21st

Press
45x10
65x5
75x3
95x2x5
95x12

Going to use JP's max rep linear progression for these. Kind of encouraging, 95 pound was my ten rep max awhile ago and all I've really done is bench since then.

265x10 TOMORROW MOTHERFUCKER!!!!!

[Kevin Shaughnessy]

Monday November 22

Squats
95x10
135x5
170x3
210x5
235x3
265x10

Woo-hoo.

Treadmill Sprint
:30/1:00 x4 @ 15. I 7.0mph

God I hate cardio. Wanted to quit the whole time.

[Kevin Shaughnessy]

Tuesday November 23rd

Intensity Bench
95x5
115x5
135x5
165x5
185x3
205x1

Felt like a 1RM.

Barbell Row
95x5
115x5
135x3
150x5
170x3
190x7

Not much of an increase, if there was any at all. In the interest of keeping my workouts shorter I'll stop these and just focus on front levers.

Front Lever Negatives
9 - 4/6/5/5/6/7/5/4/3

1 minute rest between negatives.

Wrist Roller
34x3x1 Ex.
34x1x1 Fl.