Kevin's Log

[Kevin Shaughnessy]

Friday December 31st

Oh man I freaking did it! Closed the #2 CoC. Got a vid:

http://www.youtube.com/watch?v=V-pc3UF3EXU

[Kevin Shaughnessy]

Saturday January 1st

CoC

Closed the number 1 7 times with my left hand, which is pleasing, and did 2 singles with the number 2 with my right, spaced about 40 minutes apart. I'm going to GTG with about 4-5 reps for a week, and then try a double.

[Kevin Shaughnessy]

Monday January 3rd

Bench
95x10
115x5
135x5
165x5
186x5x5

Decided to play it safe and repeat last weeks poundages.

[Kevin Shaughnessy]

Tuesday January 4th

Wrist Roller
41x2x1
41x.75 + .25

The roller slipped out of my hands on the last set so I ended up resting 10 seconds or so before completing what looked like the rest of the distance. Form was a bit improved, due largely to conscious effort to throw the weight up.

Gripper Holds
12 13 11 L

Not doing my right hand today as I kind of overdid it with #2 singles the past couple of days. Couldn't close it 2 days ago and could only come close yesterday. Also getting what feels like ligament strain when closing even the trainer. Whoops.

[Kevin Shaughnessy]

Wednesday January 5th

Squat
95x10
135x5
175x5
215x2x5

This is the recovery workout of the texas method which I will be doing. I skipped volume day for a little extra rest. On friday I'll go for an easy single of 315 and work my way up to 405 #5 at a time..

Press
45x10
70x5
95x3
120x2x5
120x8

Warm ups felt easy so I decided to go for a PR. And I'm glad I did. Tasty.

[Kevin Shaughnessy]

Thursday January 6th

Kroc Rows
73x2x30

Decided to stick with 3 pound jumps.

Gripper Close
15 9 L
18 15 R

Big jump in the first set and decline in the second so I called it a day. *EDIT* - Did a couple of reps with my right hand and everything felt good so I went for a workout.

[Kevin Shaughnessy]

Friday January 7th

Alright, new intensity day.

Squat
95x10
135x5
175x5
225x3
275x2
315x1

Really, this felt like a one rep max, which explains my smolov experience. I wouldn't be surprised if my max is actually less then 330. 275x2 also felt pretty hard so I'm going to start volume days at 250. I still feel good having squatted 315 though.

Bench
95x10
115x5
135x5
165x3
185x2
217.5x1

This was tough.

Good Mornings
95x5
115x5
135x5
165x5
175x5

Last set was belted and it felt great on my lower back. Using Bill Starrs ramping 5x5. Probably going to increase 2.5# a week. I think 315x1 is a good target for these.

[Kevin Shaughnessy]

Saturday January 8th

CoC #1
17 R
8 L

Mmm Mmm good.

Barbell Holds
205x00:30
185x00:45

Because I want a rounded grip, and because that means considerably improved supporting strength, I'm going to start doing these on saturdays. I seemed to have over-estimated what I could handle as I meant to do 1:00 with 205 and 1:00 with 185. I guess I'll keep trying to get the full minute.

[Kevin Shaughnessy]

Monday January 10th

Bench
95x10
115x5
135x5
165x3
188.5x5x5

Squat
95x10
135x5
175x5
225x3
250x5x5

Did 2 sets beltless and realized I prefer the belt, even if it inflates my numbers. My form was much tighter with it. All in all though not a very tough squat workout, which is good because I did do 285x10 a few weeks ago for gods sake.

[Kevin Shaughnessy]

Tuesday January 11th

Wrist Roller
42x3x1

Gripper Holds
20 18 13 R
14.5 13 10 L

Barbell Holds
205x00:47

Lets find out if I can do these more often. I was kind of rounding off the seconds on saturday, I think this was more of a 10 second improvement.