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Old 12-21-2010, 12:23 PM   #161
Kevin Shaughnessy
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Tuesday December 21st

Bench
95x5
115x5
135x5
165x3
185x2
212.5x2


Did the first rep, didn't feel too hard so I decided to go for a double instead of a 1rm. That second rep was literally the hardest rep I've ever benched in my life. It was more an act of will then an act of strength. Must have taken at least 5 seconds to get up.

Pull Ups
5 3/4
4 3/5


I'd rather be doing rows. Some changes coming up in my routine when I start cutting and thats what I'll be doing soon.

Wrist Roller
38x3x1 Ext.


Looking forward to 50, 2 25's hanging from a rope is going to look pretty good.
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Old 12-23-2010, 12:05 PM   #162
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Thursday December 23rd

Deadlift
135x5
205x5
255x3
280x5
320x3
355x8


Looks like two weeks is a good idea. Still getting back pain during the reps. It occured to me that something might give one day, so I'm going to schedule an appointement with this phsyiotherapist that was recommended to me. Something like 85 bucks a session .

Double overhanded 2 reps of the 320x3 set. Tasty.

Shrugs
135x10
185x10


Grip was completely fried so I had to use straps. 185 felt laboriously hard so I decided my traps were done for the day.
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Old 12-24-2010, 12:41 PM   #163
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Friday December 24th

Volume Bench
186x5x5


Kroc Rows
66x30
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Old 12-25-2010, 03:56 PM   #164
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Saturday December 25th

Closed the CoC #1 14 times with my right hand, and TWICE with my left. That ain't no good.
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Old 12-26-2010, 11:43 AM   #165
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Sunday December 26th

Press
45x10
70x5
95x3
117.5x2x5
117x5x8


Thought it would be best to start microloading.

--------------

So I've come to a hypothesis regarding the deadlift: my lower back and hamstrings are weak and thats why my back is hurting. So to remedy that, I'm going to start squatting low bar, do smolov base meso cycle and hit at least 380, stop deadlifting and hit GHR and back extensions hard until my PC is up to par. Then re-introduce the deadlift, sumo instead of conventional. 1-2-3 go.
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Old 12-27-2010, 11:50 AM   #166
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Monday December 27th

Squat
245x4x9


Eh, could have been worse.

Shrugs
135x10
185x10
225x10
275x10
225x20


Gotta keep the traps in shape.
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Old 12-28-2010, 02:13 PM   #167
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Tuesday December 28th

Intensity Bench
95x5
115x5
135x5
165x3
185x2
215x1


Was going to go for 217.5 but 185 felt unnaturally hard so I wussed out.

Wrist Roller
40x3x1


Form is beginning to go to shit, forearms are angled down and wrists are moving in a short ROM. But I really want 45.

Gripper Holds
10 13 10 L
15 15 15 R


Much stronger today.
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Old 12-29-2010, 01:02 PM   #168
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Wednesday December 29th

Squat
263x5x7


Oh what madness has overtaken me! heh. Was much easier then I expected. First couple of sets I was recovered in 3-4 minutes and I dont feel as drained as last time now that its done. With that said I'm unfortunately already getting a bit of pain in my left shoulder from the bar position, and my left quad aches like it does after a hip dominant metcon. But nothing too severe.
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Old 12-30-2010, 11:44 AM   #169
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Thursday December 30th

Kroc Rows
70x2x30 R L


Going to start taking 5 pound jumps. Did 2 sets today because I still had alot of energy after so it didn't feel like enough.

Gripper Close
17 15 R
12 10 L


I almost exploded getting those last seconds on the second set.
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Old 12-31-2010, 01:10 PM   #170
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Friday December 31st

Squats
95x10
135x5
175x5
225x3
280x4x5
280x1


I knew I wasnt getting all 7 sets after the third. I'm going to switch to the texas method + assistance. On a positive note I did come very close to closing the CoC number 2 today.

No benching today, waiting till monday.
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