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Old 07-26-2011, 09:40 AM   #351
Kevin Shaughnessy
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Tuesday July 26th

Bench Press - TnG
45x10
95x5
115x5
135x5
177.5x5x5


I brought my legs in closer today, it left me feeling alot tighter and had the weight going up easier. Noice.

Lying Tricep Extensions
47.5x3x10


Squats
45x5
95x5
135x5
185x5
225x3
275x5x5


Starting back up with 5 sets. Felt easy today, weight went up without problems and I'm not as tired after. Going to increase to 280 next week.

Wide Stance Box Squat
210x10


More cardio than strength.

BB Row
135x5
195x3x5


Fat Gripz DL
195x3x3
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Old 07-28-2011, 10:40 AM   #352
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Thursday July 28th

Front Squats
45x10
95x5
115x5
135x3
185x2
222.5x3x3


Still a ways from balls out.

Press
45x10
75x5
95x3
115x2
132.5x6


Was in the fucking zone today. Great caffeine buzz, lots of energy, pumped up, blind guardian blasting. Attacked the weight and grinded out an extra rep just as a special fuck you to 132.5. It occurs to me that since the bench is playing a large role in getting my press up, I probably won't ever have to reset the press so long as my bench is going up. If I fail, just keep attempting the same weight. Could this also be the tricep extensions working magic?

Chin Ups
23 in 20 min
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Old 07-30-2011, 10:26 AM   #353
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Saturday July 30th

Squats
45x5
95x5
135x5
185x5
225x3
285x2 (belt)
335x5 (belt)


Form is way shittier than it was with 315x5 beltless. Its the next day and I feel like I've got mild pateller tendonitis, quad tendons are inflamed anyway. Next Sat. I'm going to have to focus on maintaining lower back extension and driving with the shoulders to maintain my back angle. Going to remove a book too so I hit better depth. Only 6 weeks away from 365x5 though!

http://www.youtube.com/watch?v=K54U4jX83wY

Wide Stance Box Squats
215x10


Got many more 5 pound jumps in me. Gap between this and close stance is getting ridic.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x5


Lying Tricep Extensions
50x3x10


BB Row
135x5
165x3
197.5x3x5


Fat Gripz DL
197.5x3x3


Negative was almost dropped, hands were opening.
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Old 08-01-2011, 09:59 AM   #354
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Monday August 1st

Starting a leangains diet protocol today, 16 hour fast followed by 8 hour eating window. I'll be training fasted with some BCAAs in my system, I'll have 4000 calories on training days and 3500 on rest days, split into 3 meals.
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Old 08-02-2011, 11:21 AM   #355
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Fasted training went great, had more focus and energy, although it could have been the caffeine. I'm not even going to bother with BCAAs, their too expensive. Had a revelation with the belt. I read Louie Simmons saying that you should push out against the belt with your abs. I tried it today and I felt like I got some serious ab activation. Maybe the fact that I was breathing into my chest and not pushing out my abs was the reason saturdays squat set sucked.

Now to eat 2000 calories in one meal OM NOM NOM!

Tuesday August 2nd

Bench Press - TnG
45x10
95x5
115x5
135x5
180x5x5


3 min rest and it went up easy. I'm really liking this new foot position I've found.

BB Row
135x5
165x3
200x3x5


Easy. God how I wish my bench and press would progress so easily. Maybe its just a technique issue, where with the row I could use some body english more easily whereas the bench and press is done strictly.

http://www.youtube.com/watch?v=icYaqhuezYE

Fat Gripz DL
200x3x3


I think the only reason I got the last rep last set was because I managed to grab where the FG open up. Extensors were hurting a little too. I'm going to start progressing 2 sets instead of 3.

Squats
45x5
95x5
135x5
185x5
225x3
280x5x5


3 minutes rest today, which I had never done before. Something went right, either the VS Athletics I wore, the fasted training, or both. Either way, fasted training and WL shoes are here to stay. Knees out was shittier than usual though, maybe because the shoes turn the squat even more quad dominant. Bar still came forward a bit out of the hole, depressingly, since I had hoped the shoes would fix that. I think I need to start hammering my hammies.

Wide Stance Box Squat
220x10


This sucked, in a good way.

Lying Tricep Extensions
52.5x3x10


Almost forgot.
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Old 08-04-2011, 12:17 PM   #356
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Thursday August 4th

Front Squat
45x10
95x5
115x5
135x5
185x3
225x3x3


Last rep last set was a grinder. My body has been feeling mildly achy so I'm going to take a deload week (from squats) once I hit 365x5 BS.

http://www.youtube.com/watch?v=jsKX6jz-NRw

Press
45x10
75x5
95x3
115x2
135x5


Finally I press with the big plates. Did not come easy though, and the last rep strained my lower back pretty good. No pain, just feels like alot of pressure was just placed on the joint, had to bend over and decompress after. I wouldn't be surprised if I just asymptomatically herniated a disk. I'm going to start wearing my nice inzer belt when I press.

http://www.youtube.com/watch?v=ZMoH1FgJJfw

Chin Ups
26 in 20 min


4 sets of 5, 2 sets of 3. Its doubtfull that I could have gotten 5 sets of 5.
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Old 08-06-2011, 01:46 PM   #357
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Saturday August 6th

Squats
45x5
95x5
135x5
185x5
225x3
295x2
345x5


Went up no problem, so I'll be squatting 355x5 next saturday, hopefully go 365x5 the sat. after that. Loving this shoe/belt combo. Form was decent considering it was a near max set of 5.

Wide Stance Box Squats
225x10


Very easy, barely out of breath after.

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
197.5x5


Could of and should have gone for 200x5. Oh well.

BB Row
135x5
175x3
202.5x3x5


Still easy.

Fat Gripz DL
202.5x1x3
202.5x1x2


Failed on last rep of the second set. I'll repeat on tuesday.
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Old 08-09-2011, 11:26 AM   #358
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Tuesday August 9th

Squats
45x5
95x5
135x5
185x5
225x3
285x5x5


Volume day is boring man. You get a good endorphin buzz but there's a pronounced lack of heavy weights and glorious PR's. I've already got my next routine planned out, which I'll be starting when I'm squatting in the 400's for 5's. Start each workout by working up to a heavy single/PR, then do the last AMAP 5/3/1 set as a back off, then hit up some swollertrophy inducing leg pressing and bulgarian split squatting for high reps. Will be on a 5/3/1 schedule (4 days a week). I'll probably be wearing knee wraps for the heavy single so I can go to town and pile on the weight. Instead of a deadlift day I'll have an RDL day where I hammer my PC. I'll start power cleaning again as a warm up to a max RDL + 5/3/1 back off, then do good mornings or something.

Wide Stance Box Squat
230x10


Still not all out or close to it.

Bench Press - TnG
45x10
95x5
115x5
135x5
182.5x5x5


3 min rest, hard.

Lying Tricep Extension
57.5x3x10


BB Row
135x5
175x3
205x3x5


A little harder because this was a 5 pound jump instead of 2.5, but still manageable.

I'm not doing the fat gripz dl cause I'm tired of it. I'll hit up heavy, very short rack pulls with a hook grip on recovery day. I'll make each rep 3 seconds to mimic a heavy DL, 5 reps total. I'll start with 365 and work up 5 pounds a week.

---------------------------------------------------------

Got an accurate measurement of my weight. 232 towards the end of the day, clothed. Its not as bad as I had feared. Not great, but it could be worse considering my appetite since I started the TM. I've gained like, 18-20 pounds, but, I've added like fiddy+ pounds to my squat, which is some consolation I guess. My bench is more or less the same as it was though, so thats not so great. Press is a little bit ahead. Meh. I've still got a half inch less on my arms, and my legs are the same size as when I started the diet. I dont know what that means regarding body composition but its probably a positive.
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Old 08-11-2011, 12:49 PM   #359
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Thursday August 8th

Front Squats
45x10
95x5
115x5
135x5
185x3
227.5x3x3


Not too hard.

Press
45x10
75x5
95x3
115x2
137.5x5 (belt)


Went up much easier, probably thanks to the belt. I tried to lean back even more than was happening naturally and it felt like I almost folded in half for a second, had to fight to get more upright. Back feels fine though.

1" Rack Pulls
135x5 - DOH 5 second count
225x5 - DOH 5 second count
315x5 - DOH 5 second count
365x4 DOH 3 second count, missed last rep only 1.5 seconds
415x5 Hook Grip 5 second count - Very painfull was quite surprised my thumbs werent ripped to shreds and bleeding after the set, began to believe people who say hook grip kills nerves as thumbs were numb after.
465x1 Mixed Grip 6 second count - Very easy
505x1 Mixed grip 10 count (not seconds, just counted to ten. Calves were cramping, traps were cramping, felt really heavy. Probably 5-6 seconds) Hard but not balls out


So I guess I would be a dumbass to not keep doing these fat gripz deadlifts as it seems to be working well. I felt some bicep strain, don't trust mixed grip at all. I did some 315 deadlifts and they were quite light, felt very happy until I realized that it wasnt 365 on the bar. Oh well. I'm thinking I'll test my deadlift when I'm squatting 400x5. If I hit 475+ as a 1RM I'll probably cream my pants.
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Old 08-13-2011, 12:27 PM   #360
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Saturday August 13th

Squats
45x5
95x5
135x5
185x5
225x5
275x3 (belt)
315x2 (belt)
365x5 (belt)


Decided to take a twenty pound jump. It was heavy but only the last two reps could legitimately have been called hard. Got some chest pain, right where my heart is. I could feel my blood pressure spike like crazy when I hit the sticking point as my head felt like it was going to pop. I'm just worried that the rapid increase in weight, a strong cup of coffee, the addition of the belt, and a hard valsalva spiked blood pressure high enough to cause some damage. Maybe I'm predisposed to heart troubles and don't know it yet? I'm going to get an echocardiogram to be safe. Although this is Canada so I might be dead of an aortic dissection by the time I actually get an appointment.

Even if this is nothing, it does make me think. Maybe I should be balancing out the weightlifting with some lsd? I don't think I'll be drinking coffee before training anymore either. The use of the valsalva is also in question. I mean fuck I'd rather blow out my back than my heart. I'd rather die than not get the weight increases the belt gives me though.

http://www.youtube.com/watch?v=1Y9HxFSFcSM

Good news is though, that I'm making awesome progress. I'm a week or two away from a 400 squat, could probably have hit it today low bar, and I'm still 5 months out from the battle of montreal.

Wide Stance Box Squats
235x10


Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
200x5


Easy.

Lying Tricep Extensions
65x3x10


BB Row
135x5
175x5
207.5x3x5
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