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Old 03-14-2011, 02:56 PM   #241
Kevin Shaughnessy
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Monday March 14th

Squats
95x10
135x5
175x5
210x5
240x5
270x11


Con 'sarnit. I guess this is my own fault for thinking 5 metcons a week + barbell training would be doable while losing more then a pound a week. Ah well, lesson learned. I'll take the week off from all metcons except burpees twice a week and hopefully hit 290x12 next week.

Good Morning
100x5
130x5


Felt hesitant, unmotivated and tired so I'll do these wednesday instead of today.

SLDL
45x5
135x5
185x5
225x5
315x5


I've decided to switch from good mornings to these. It'll be a good way to train the hands, I'm pretty sure it will be easier on my back, it'll probably have more carryover to the deadlift, plus its just good to hold heavy shit with your hands and feel the strain on your shoulder girdle. I performed them while watching myself in a mirror (from the side), and it was interesting to see that with 45# I could get a little bit past the knee before my hamstrings started screaming, but with 135 I could do all the way to the floor while maintaining extension easily. I'll stick with the ramping 5x5 every other MWF and do some BW back extensions for active recovery in between. 315 was supposed to be a moderate intro but ended up feeling pretty heavy.
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Old 03-15-2011, 03:03 PM   #242
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Tuesday March 15th

CGBP
95x10
125x5
145x5
165x6


Making the switch from a wider grip BP to these since I want a stronger overhead press more then a big bench. Going to need to start lighter, working max will be 170.

Wrist Roller
51x3x1


Burpees
18
17.75
15


:54/1:00 interval.
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Old 03-16-2011, 02:24 PM   #243
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Wednesday March 16th

Back Extensions
BWx3x20


Get the lactate flowing.
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Old 03-17-2011, 02:57 PM   #244
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Thursday March 17th

Dumbbell Row
20x10
40x10
75x7
96x2x5
96x11 R
96x10 L


I'd been getting elbow pain on the first couple of reps the last little while, and wouldn't you know it, a proper warm up made that disappear. Shocking. Surprised myself with how easy the weight went up with my left arm today, added an extra 2 reps.
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Old 03-18-2011, 03:15 PM   #245
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Friday March 18th

Press
45x10
65x5
80x5
95x5
105x8


Wow, big strength loss. Could be two things, either the fact that I dropped a rock on my hand and my fingers are swollen so I couldn't squeeze the bar hard, or because of the belt. Its too dramatic a loss in strength to be just a bad day or my diet, considering everything was going fine for weeks now. Fucking depressing either way. I'll repeat this workout next week.

SLDL
135x8
185x5
225x5
275x5
320x5


Used straps because of finger pain. Beginning to doubt my belt. I had to tighten the straps mid set and the belt slid all the way up my stomach so that it was completely loose and providing 0 support, and there was no discernible difference in the difficulty of the next reps. I cant get it on any tighter though. Anyway, 320x5 felt pretty easy compared to monday, so that was nice. Cannot wait to be handling loads in the 400's routinely.

Burpees
18
18
16


:54/1:00 interval.
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Old 03-21-2011, 03:17 PM   #246
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Monday March 21st

Squats
95x10
135x5
185x5
225x5
255x5
295x5


I've gone back to full body, MWF routines. Doing Bill Starrs 5x5, sticking with that top set goodness. Also eating in a mild surplus, 4000 calories on workout days and 3000 calories on rest days. Comes out to about a half pound a week gain.

Press
45x10
65x5
75x5
85x5
102.5x5


Pressing twice a week now, heavy on Mondays and medium on Fridays, CGBP in between.

SLDL
135x5
185x5
225x5
275x5
325x5


Its shamefull to admit but I like straps. No need to worry about holding on to the weight, just focus on lifting it. Warm ups are still done strapless though.
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Old 03-22-2011, 03:03 PM   #247
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Tuesday March 22nd

Burpees
18
17.8
16


No real improvement and I'm sure its from the grease the groove push ups I've been doing the last few days. Don't really care about push ups that much so I'm stopping.


~170# Stone
1


Found this stone in a golf course near my house and I've been trying to lift it for days now. First day I dropped it on my hand, the second I couldn't budge it, but today I found just the right hand holds and lapped (spl?) it pretty easily. The hardest part was locking out once I had it in a bear hug, which I found interesting. Anyway was pretty pleased to finally lift my first stone.

Wrist Roller
52x3x1


My forearm is barely resting on the bar anymore, half the time its just my upper arm on it with forearms pointing down while I wrist roll. I might as well just be standing on a bench. I think I'll start doing that actually.
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Old 03-23-2011, 05:40 PM   #248
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Wednesday March 23rd

CGBP
45x10
95x8
115x5
140x2x5
140x12


Squat
95x10
135x5
185x5
225x5


I didn't feel good about doing 2 sets. 225 felt heavy and I'm a little wary of squatting 3 times a week, even "light" weights.

Deadlift
135x5
185x5
225x5
275x5


DOHing 275 was easy, reassuring since I haven't done much grip work the past while.

Beach Muscle Superset
Lat. Raises 10x5x12
Pull Overs 20x5x12
Flyes 10x5x12


All done on 1 minutes rest. Got a solid stretch from the flyes.
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Old 03-24-2011, 02:48 PM   #249
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Thursday March 24th

Dumbbell Row
20x10
40x10
75x8
98x2x5
98x11 L
98x12 R


Minimal momentum. 40# (where I started) felt light as air.
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Old 03-25-2011, 03:55 PM   #250
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Friday March 25th

Squats
95x10
135x5
185x5
225x5
255x5
300x3


Warm ups felt light, and 300 would have made for an easy set of 5.

Press
45x10
65x5
75x5
85x5
105x3


Lighter than air.

Power Cleans
155x15x1


Done on the minute. 155 felt pretty easy so I'd be surprised if my PC hasn't gone up 10-20 pounds since I've last done them.

Burpees
18
18
17.5


:54/1:00 interval

Beach Muscle Superset

Same weight as wednesday. Next week I'll add 2.5 to the flyes and pull overs, .5# to the lat. raises.
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