Kevin's Log

[Kevin Shaughnessy]

Sunday May 22nd

Got the second largest stone I could lift onto a scale after a successfull attempt (probably a stupid move cause it was hard) and it weighs 245#. Noice. No doubt does not mean I could lift a 245# atlas stone as my stone has flat hand holds, but then so does my target for next summer, the fianna stone (~300 pounds). Bodes well as fuck son.

[Derek Simonds]

Pretty darn cool that you have those stones to mess with. Good luck with your goal stone.

[Kevin Shaughnessy]

Tuesday May 24th

Hang Power Clean
165x8x2

Decided to keep these in.

Squats
250x5x5

Might have been 6 sets.

Seated Barbell Press
112.5x2x5
112.5x8

Was spent by the time these were up, I should really do these before volume squatting.

Condora Junior
1

Awkward stone, had to squat deep to get a good grip on it but it went up pretty easy after.

Condora Stone
1

This is a really odd shaped stone, I had to experiment but eventually found a good grip, which was half the battle. I would really like to know how much this one weighs. I felt lower back strain and now it feels kind of shitty, I should probably ease into round back lifting.

[Kevin Shaughnessy]

Wednesday May 25th

Weighted Chin Up
Bicep Curl - 45x1x10 *should probably do more*
7.5#x5
6.25#x5
5#x5

I'm going to progress by hitting a PR set of 3-5 reps on the first set, then back off for whatever I can do.

Plank
BWx1:00
25x:30
35x3x:30

So it looks like while doing the big lifts has gotten my back extensions alot stronger, my planks have not improved and have in fact gotten worse since last year when I was doing something like 85#x:30 submaximally. I'll be doing these every wednesday or "assistance day".

Back Extensions
60x20
80x14

Hamstrings felt like they were being ripped off, don't think I'll be doing this exercise.

Round Back SLDL
95x10
95x4

Felt strain so I stopped there. I'm going to wait until my deadlift is at 500 before messing with round backed training.

[Kevin Shaughnessy]

Thursday May 26th

Bench Press - Paused
45x10
95x5
115x5
135x3
152.5x2x5
152.5x7

This was a bit of an experiment to see how I would fare training while having not eaten anything yet all day. I guess the answer is "not well". This kind of sucks because I was close gripping more then this before taking a layoff, and the strength isn't coming back easy.

Front Squat
45x10
95x5
115x5
135x3
170x2
200x3x3

This was fairly tough. 2.5# jumps from here. Vid: http://www.youtube.com/watch?v=K9nt96Cw5M4 You can see I get pretty bent over. I wonder if its just anthropometry.

[Kevin Shaughnessy]

Saturday May 28th

Dumbbell Row
20x20
40x10
60x8
80x5
116x2x5
116x11 L
116x10 R

Had to use a hook grip, which felt very solid and made the sets easier. Added 2 reps to my l hand row, lost 1 with my r hand. My body is a whimsical thing, apparently.

Squats
45x10
95x10
135x5
185x5
225x3
275x5

Knees caved in on the last rep a decent amount, but I guess thats acceptable on intensity day, for now. I weighed my barbell and it actually weighs 41 pounds, so all my numbers here are actually 4 pounds less. I'm not going to start writing the actual amount though, lest I add the wrong amount of weight to the bar. All will be rectified when my texas power bar arrives. Regarding the knee caving, I guess this shows that dropping the weight and working back up with good form does not correct it.

Press
45x10
65x5
85x5
95x3
115x2x5
115x7

Damned if I know why I suck so bad at pressing. Felt like I was going through the motions during this exercise, its just so unresponsive I almost dont care about it anymore. Good pump after though.

Deadlift
135x5
185x5
225x5
275x3
325x2
380x5

DOH 325x2 easily. These went up slow but felt easy, mentally. I think a heavy deadlift is just going to do that for me, considering my VJ is like, 17 inches. So this was actually 375#. I'd like to take 10# jumps to 405/410.

Wide Stanced Box Squat
45x10
95x10
135x10

I expected to be weak on this movement, but wow. I'm going to do a set of these every friday. Very wide stance to work on adductor strength so my knees stop caving in.

[Kevin Shaughnessy]

Monday May 30th

Bench Press - Paused
130x6x6

Starting smolov jr. Its worked once I dont see why it wont work again considering I'm basically at the same place, using a 1RM of 185. After this I'll start the texas method with a bench focus like last year.

[Kevin Shaughnessy]

Tuesday May 31st

Hang Power Clean
167.5x8x2

Felt easy, starting to get the hang of squatting down instead of jumping wide as well.

Squats
95x10
135x5
185x5
205x3
255x5x5
Wide Stance Box Squat - 145x10

This was intense. Had to rest 7 minutes between the last 3 sets instead of the usual 5. Add the wide stance back off set and my legs feel very worked.

CoC #1 No-Set Closes
18 R
11 L

No Chalk, sweaty hands. Tied all time PR with my right hand and added several reps with my left. Noice. Again, its good to know this crushing strength will be right there when I want to seriously pick up a gripper again. Actually, thats what I might do...

[Kevin Shaughnessy]

Wednesday June 1st

Bench Press - Paused
138x7x5

2 min rest, easy

Weighted Chins
10x5
7.5x3
25x1

I like this rep scheme. All sets were easy-ish, but my elbows were hollering. Just a bad week for them I think.

[Kevin Shaughnessy]

Thursday June 2nd

Front Squats
45x4x10
95x5
115x5
135x3
170x2
202.5x3x3
Wide Stance Box Squat 155x10

I hurt my lower back on volume day so I had to do several sets with the bar to work out the pain I got right at the deepest part of the squat. Worksets went fine. I think I could have made a 5 pound jump, which I'll do next thursday. Wide stance squats are going fine, 155 today felt as easy as 135 last saturday. Wouldn't it be funny if I just keep adding ten pounds and surpass my best close stance squat?

I'm not doing planks because they hurt. I'm going to brainstorm and find something I can do that won't suck.