Kevin's Log

[Derek Simonds]

Originally Posted by Kevin Shaughnessy

Thats interesting. Mark Rippetoe is the one who teaches the shrug up at lockout, and in gymnastics I believe shrugging is the the proper way to perform a handstand. I'll do some research, thanks.

I will also look. I am pretty sure that Greg has written an article about that in PM also.

[Kevin Shaughnessy]

Friday April 29th

Hang Power Clean
95x5
115x5
135x3
162.5x4

Made six attempts in a row to rack the barbell, 4 were successful. I think one failed because I didn't get my elbow up in time.

Squat
95x10
135x5
185x5
225x3
255x5

Fuak this was hard. No belt + knees out = no strength. You can watch me struggle and barely hit depth here: http://www.youtube.com/watch?v=bWNMy-gHrkE

Press
45x10
65x5
85x5
105x3
117.5x8x4

Dumbbell Row
108x2x5
108x12 R
108x9 L

So I gained a rep with my right arm and lost one with my left. Funny.

[Kevin Shaughnessy]

Saturday April 30th

Press
122.5x10x3

Was pretty tough but I probably could have continued with a few extra sets if not for wrist pain. Elbows are feeling it too. I'm going to take until thursday off before testing my new max. Hoping for 135x5 or more.

Neck Harness
15x1x39
15x1x19
15x1x21

I've eliminated all momentum from the exercise (which I now realize was out of hand).

I've also begun doing band assisted dips. A regular dip for me, on top of only having a 2 inch range of motion, gives me alot of sternum pain. So I'm starting with the heaviest band I have and doing a set of 10 with a 5 second concentric, and then going to the next band for a few reps, eventually performing them without pain. I've been dipping the past three days in a row and I today performed the set of 10 pain free, except for when stretching afterwards. I'm just going to keep pushing a little harder each day until I can do them unassisted.

Aaaaand, I closed the number 2 having not touched a gripper in two weeks, and then only for a brief couple of workouts after a long layoff. It could have been the gripper workouts, it could very well be the grease the groove pull ups, but whatever it is its good to know the strength is easy to keep.

[Kevin Shaughnessy]

Sunday May 1st

Neck Harness
15x1x41
15x1x17

I dont think this is an improvement. I probably should give myself more rest.

[Kevin Shaughnessy]

Monday May 2nd

Hang Power Clean
45x5
95x5
115x5
135x3
150x8x2

I foresee another 5 pound jump in my future.

Squats
95x10
135x5
185x5
235x5x5

In the past 4 weeks or so, my weight has been fluctuating between 208 and 211 but I've somehow managed to lose half an inch around my waist. I weighed 210 today. Its still pretty much a piss in the ocean at this point though. Woohoo, down to only 41.5 inches of flab. I've been eating 3000 cals on off days and 3500 on training days.

[Kevin Shaughnessy]

Wednesday May 4th

Wrist Extensions
58x3x12

Came very close to completely forgetting to do these. Wasn't able to complete the final rep of set 3, I think I'll lower the reps down to 8 and continue on.

[Kevin Shaughnessy]

Wednesday May 4th

Front Squat
45x10
95x5
115x5
135x3
155x2
185x3x3

Kind of irritated my distal quad tendons.

RDL
135x5
195x5
235x5
295x5
355x5

The first rep felt heavy as fuck and I seriously doubted I would complete the whole set at first, but things actually felt easier as the set continued and I got all the reps.

[Kevin Shaughnessy]

Thursday May 5th

Press
45x10
65x5
85x5
115x2
135x0

What. The. Fuck. Not only did I not set any kind of PR, 115x2 felt like a 2RM. I have no idea why I lost so much strength after completing smolov jr. -edit- it was probably the 5 days off, too long.

Dumbbell Row
110x2x5
110x11 R
110x9 L

At least I didn't bomb here. http://www.youtube.com/watch?v=H4p0C94QhSY

Push Press
45x10
65x5
85x5
115x5
135x5

115x5x5 is where I'll start on monday.

Bench Press
45x10
95x10
115x5
135x5
185x1

This sums up how I feel pretty well after this shitty 1RM performance: http://www.youtube.com/watch?v=s8j8P...eature=related.

[Kevin Shaughnessy]

Friday May 6th

Hang Power Clean
45x5
95x5
115x5
135x3
155x2
170x4

Wow, was not expecting four reps, but here I am. I think this necessitates a ten pound jump on volume day.

Low Bar Squat
95x10
135x5
185x5
225x3
260x5

Mother of god, this was awesome. Not only did I have no shoulder or elbow pain thanks to a wider grip, but the weight went up like a fucking hot knife through butter. *The next day* The weight goes up alot easier but my back angle sucks. I'll reserve low bar for before meet time.

Bench Press - 2s pause
45x10
95x5
115x5
135x2x5
135x10

Going to get my strength back, and then some.

Low Bar Squat - Belted
95x10
135x5
185x5
225x3
275x2
315x5

These were about an inch high except for one.

[Kevin Shaughnessy]

Sunday May 8th

CoC #2
3

Noice. Grease the groove pull ups do a body good. I'm also getting much less pain in my sternum when dipping, ready to start serious training.