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Old 01-24-2011, 01:03 PM   #191
Kevin Shaughnessy
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Monday January 24th

Bench Press
193.5x3x5


I purposely only did 3 but I think 5 would have been out of the question anyway. Fuck cutting sucks. From now on its 1 pound a week added to my bench, and 2.5 to my squat. I'll be pretty happy if I can just maintain while I drop this fat.

Squat
270x3x5


Felt like I could have done more, 5x5 would have probably been possible.

GHR
#5x3x10


Easy peezee.

Back Extensions
50x2x5


My lower back was pretty pumped from the GHRes so I think 2 sets will be enough, for 5 sets PC work total. 50#x5 felt like bodyweight only, which is nice.
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Old 01-25-2011, 12:49 PM   #192
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Tuesday January 25th

Wrist Roller
45x3x1


CoC 1.5 Static Holds
22 R
15L


All good things must come to an end, I guess. I'll take the rest of the week off then try a different approach.
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Old 01-26-2011, 01:36 PM   #193
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Wednesday January 26th

Press
45x10
70x5
100x3
126x4


Holy shit I am bombing out hard. I think it was a mistake trying to cut on this program. I'm going back to 5/3/1.

Squat
95x10
135x5
175x5


Good Morning
100x5
120x5
145x5
180x5
195x5


Notice how this lift is still progressing fine.
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Old 01-27-2011, 11:46 AM   #194
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Thursday January 27th

Kroc Rows
83x2x30


Really had to work for the last few reps with my left arm.
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Old 01-28-2011, 01:17 PM   #195
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Friday January 28th

GHR
10x3x10


Back Extension
60x2x7


Still pretty friggin' easy.
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Old 01-29-2011, 02:09 PM   #196
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Saturday January 29th

CoC #2
4 singles


Right Hand. Failed on 5th attempt.

CoC #1.5
5


CoC #2 Negatives
2x3


Left hand. Couldn't get the gripper fully closed but got close on som reps. This will be an experiment on whether I respond better to the negatives or singles.

Climbing The Pull Up Ladder
1 2 3
1 2
1 2
1
Total: 13
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Old 01-31-2011, 03:50 PM   #197
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Monday January 31st

Squat
95x10
135x5
180x5
210x5
240x13


I just realized its been 7 weeks since I set a squat PR, feelsbadman.

Good Mornings
100x5
120x5
145x5
180x5
197.5x5
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Old 02-01-2011, 12:42 PM   #198
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Tuesday Febuary 2nd

Bench
95x10
125x5
140x5
160x12


Wow, a sub 10 minute bench workout.

A Climb Up The Pull-Up Ladder
1 2 3 4
1 2 1/2
1
Total: 14 1/2


Wrist Roller
46x2x1


Failed near the top on 3rd set. I'll keep doing just 2 sets a week.
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Old 02-02-2011, 12:40 PM   #199
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Wednesday Febuary 2nd

GHR
15#x3x10


Back Extension
70x2x7


Still feels fairly easy, which I like. About a year ago I was doing these and worked up to 45#x3x10 and thought that was pretty good. I guess I was wrong.
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Old 02-03-2011, 11:06 AM   #200
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Thursday Febuary 3rd

Kroc Rows
86x2x30


Missed the last few reps on my left arm on the first set but managed all 30 on the second set with no problems.
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