Kevin's Log

[Kevin Shaughnessy]

Friday March 4th

Press
45x10
65x5
87x5x3
102x5x3
112.5x8

Nice.

Good Mornings
100x5
125x5
152.5x5
190x5
215x5

Belted up for the last set, figured I've been getting away with it so far and its good to give the LB a bit of a break. Put it on very loosely though, so I still felt like I got a workout.

Dumbbell Snatch 40# Max Reps In 10 Minutes
160

Kind of slacked with rest times between sets, could definitely have pushed harder. Next time.

[Kevin Shaughnessy]

Saturday March 5th

Burpees
30 in 1:45
15
14.8
13

Did a set of thirty because I didn't want to go through an interval workout, but ended up feeling unsatisfied so I just fucking did it. Everythingwentbetterthenexpected.jpg. :45/1:00 interval.

[Kevin Shaughnessy]

Sunday March 6th

Fat Bar Deadlifts
145x2x5
145x15

Going to do a greyskull lp every other day.

[Kevin Shaughnessy]

Monday March 7th

Squats
95x10
135x5
175x5
225x5
250x3
285x12

Boo-yah. Bodes well for 315x10 at the end of the next two cycles. Belt kind of cuts off my ability to breath though, makes the whole experience much less comfortable. Its not even on that tight.

GHR
50x2x10

Tweaked what feels like my pateller tendon on my left leg. Stopped at 2 sets. Feet have a tendancy to turn outward when I do these, going to focus on keeping them straight.

Ruck March
50 pounds, 2 miles

Took me about 40 minutes. Probably would have been easier without all the snow and ice though.

[Derek Simonds]

Originally Posted by Kevin Shaughnessy

Monday March 7th

Squats
95x10
135x5
175x5
225x5
250x3
285x12

Boo-yah. Bodes well for 315x10 at the end of the next two cycles. Belt kind of cuts off my ability to breath though, makes the whole experience much less comfortable. Its not even on that tight.

GHR
50x2x10

Tweaked what feels like my pateller tendon on my left leg. Stopped at 2 sets. Feet have a tendancy to turn outward when I do these, going to focus on keeping them straight.

Ruck March
50 pounds, 2 miles

Took me about 40 minutes. Probably would have been easier without all the snow and ice though.

Nice to all of that except tweaking the tendon.

[Kevin Shaughnessy]

Originally Posted by Derek Simonds

Nice to all of that except tweaking the tendon.

Yup, was a good workout. Pretty tired this morning but nothing a cup of coffee couldn't fix. Thx.

Tuesday March 8th

Bench
95x10
125x5
142.5x5
162.5x3
182.5x7

PR, nice.

Wrist Roller
50x3x1

Feels good man.

Fat Bar Deadlift
170x4

Couldn't even get 5. Looks like I need more then 48 hours to recover from these.

Burpees
15
15
14

:45/1:00 interval. Surprised I PR'd frankly.

[Kevin Shaughnessy]

Wednesday March 9th

Good Mornings
100x5
125x5
155x5
190x5
217.5x5

Belted up for the last two sets, lumbar was feeling more strain then I liked.

Max 60# KB Swings In 10 Min
150

[Kevin Shaughnessy]

Thursday March 10th

Dumbbell Row
94x2x5
94x11 R
94x8 L

Feeling tired today, out of breath easily and whatnot. No burpees today....

Burpees
15
15
15

Felt invigorated after a driving lesson, decided to go for it. 15/15/15 means I'll be moving up next workout.

[Kevin Shaughnessy]

Friday March 11th

Press
45x10
65x5
92.5x5
102.5x3
117.5x5

Was actually not that hard, not as hard as the last rep on 102.5x12 anyway. It hurt to hyperextend for about 5 minutes after the last set so I'm going to start wearing a belt.

Angled GHR
BWx2x10

Felt a wierd sensation in my knees so I called it a day. Going to take some time off from these.

Secret Service Snatch Test
180

This slayed me today. Tried to do 20 on the minute every minute but ended up skipping a round.

[Kevin Shaughnessy]

Saturday March 12th

Fat Bar Deadlifts
145x2x5
145x15

Going to do these once a week.