Kevin's Log

[Kevin Shaughnessy]

Wednesday January 12th

Squat
95x10
135x5
175x3
200x2x5

Press
45x10
70x5
95x3
122.5x2x5
122.5x6.5

What. The. Fuck. I lost 2 reps for a 2 and a half pound increase. Some possible culprits: Calorie restriction. Very likely the cause. Increased soy intake. Eh. Not used to volume squatting. Maybe? I guess the press has now been officially relegated to "goat" status.

Good Mornings
95x5
115x5
140x5
170x5
180x5

Feels good man.

[Kevin Shaughnessy]

Thursday January 13th

Kroc Rows
76x2x30

Right arm is still going quite strong but I'm starting to have to really work for the last few reps with my left arm. 1 more week and I double what I started with. Giggidy. I'm thinking the ease im linearly progressing with sets of 30, and how much I added to sets of 10+ with 5/3/1 and how much less went on my 1RM that I might be suited to higher reps, maybe.

Gripper Hold
21 20 17 R
15 14 11 L

I dont even have much desire to continue on with the number one hold for time anymore, just want to move on to the 1.5. 20+ seconds is good enough for me.

Ah yes, and I managed to one hand pinch grip deadlift 2 25's the other day[/brag]. Feels good to have an aspect of strength training I dont naturally suck at. 4 10's elude my grasp though (lol).

Thought I would post this too because it blew my mind:

http://www.youtube.com/watch?v=r87D-JyichM

Barbell Holds
205x00:48

Not much of an improvement, but an improvement none the less.

[Kevin Shaughnessy]

Friday January 14th

Bench Press
95x10
115x5
135x5
165x3
185x2
220x1

2 more weeks baby and I FINALLY hit 225.

Squats
95x10
135x5
175x5
225x3
275x1
300x5

Was only going to go for a triple, but changed my mind when I felt how easy it was (relatively speaking).

[Kevin Shaughnessy]

Saturday January 15th

CoC Closes
18 R
8 L

No PR with my left, but not surprising considering hold times didn't move much. With my right hand I actually ended up doing several attempts at an 18th rep before closing, so if my technique was better I might have had more reps.

Barbell Holds
205x2x00:30

Wasnt feeling any easier so I decided to do some mulitple easier sets instead of 1 to failure. I think I need to start lighter though.

[Kevin Shaughnessy]

Monday January 17th

Bench
95x10
115x5
135x5
165x3
191x5x5

Fourth set was a real grind, but the fifth was considerably easier. I think its because my bench was a little crooked and it threw me off.

Squat
95x10
135x5
175x5
225x3
260x5x5

One more ten pound jump and I hit 90% of my 5rm and I'll continue in 5 pound jumps. Didn't wear a belt for the third set, and wow I really felt it in my sore-from-chin-ups abs. Makes me wonder if the 70's big guys are truly on target.

Good Mornings
95x5
115x5
140x5
175x5
185x5

I've started greasing the groove with chin ups, sets of 2 5-7 times a day. Max is currently 5.

[Kevin Shaughnessy]

Tuesday January 18th

Wrist Roller
43x3x1

Still going strong.

CoC #2 Close
3

Attempted four, failed 1. Naturally I jumped up and began dancing after this fantastic performance.

CoC #1 Static Holds
25 23 R
18 15 12 L

[Kevin Shaughnessy]

Wednesday January 19th

GHR
BWx10
#25x10
BWx2x10

Just got my GHR raise from christians fitness factory. More then a few problems and the GHR are pretty easy to perform (which I understand it should not be if its designed properly). But it still gets the job done so I'm not too unhappy.

Squat
95x10
135x5
175x5
210x2x5

Press
45x10
70x5
100x3
125x2x5

Just did 2 sets, was a death struggle to get all 5 reps and I dont want to interfere with bench pressing, which I think actually has a hope while I lose weight.

[Kevin Shaughnessy]

Thursday January 20th

Kroc Rows
80x2x30

And I have now officially maxed out the dumbells plate capacity. A trip to reno depot is in my future.

CoC #1.5 Static Holds
23 16 R
16 10 L

First set kind of surprised me with how easy it was, but not the second. Gripper was a few mm away from a complete close with my left hand on the second set. That and the big decline was reason enough for me to call it a day at 2 sets.

[Kevin Shaughnessy]

Friday January 21st

Bench Press
95x10
115x5
135x5
165x3
185x2
222.5x0

Warm ups felt good, felt quite confident before attempting, and bam it doesnt even go up an inch off my chest. Feelsbadman.

Squat
95x10
135x5
175x5
225x5
275x1
315x0

275 felt like a 2-3 rep max and 315 stalled near the top.

Good Morning
95x5
115x5
140x5
175x5
190x5

At least this wasn't too hard.

[Kevin Shaughnessy]

Saturday January 22nd

CoC 1.5 Closes
16 R
5 L