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Old 08-16-2011, 12:16 PM   #361
Kevin Shaughnessy
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Tuesday August 16th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x5x5


Got some pain in my proximal bicep tendon area. Went away if I focused on keeping my elbows tucked and benched to my upper abs.

Lying Tricep Extensions
67.5x3x10


Already starting to feel these in the tendons :/.

BB Row
135x5
175x5
210x3x5


Passed the point of what I can row strictly. Getting some pain in the insides of my forearms, kind of a straining/pulling.

Squat
45x5
95x5
135x5
185x5
225x5
290x5x5


Form was as good as its ever been, knees stayed out effortlessly. 5 minutes rest between sets still. Chest pain was back, more perceptible this time, perceptible enough for me to realize its intercostal and not actually my heart. I still exhaled on the concentric and I don't think it had any effect on my tightness or performance in general.

Wide Stance Box Squats
240x10


Oh lawd. I'm smoked.

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

New, updated goal for battle of montreal sorta, at least now I'm 100% about it: 500 squat in knee wraps. I will be doing a 13 week smolov planned so I lift at the meet on the scheduled peak. Hopefully all this squatting pushes my DL over 500 aswell, because there will be no good mornings done while doing smolov. If I could total 1300 that would be a dream.
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Old 08-18-2011, 11:46 AM   #362
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Thursday August 18th

Front Squats
45x10
95x5
115x5
135x5
185x3
205x1
230x2x3


Heard a pop in my upper back followed by pain on the last set. I'm having pain there walking, loading plates, or just sitting or standing still. Obviously called it a day there with the front squats. Hopefully this heals in a week. On reflection, this is my own fault. The injury is in the exact area where I have mobility issues and always wake up tight. I get neck pain too and it all goes away there when I stretch my neck, which I haven't been doing. Lesson learned. Maybe I should start yoga classes to keep myself limber. Squats were easy though. Just got my new goddamn neck harness today from APT pro gear (great customer service there btw, they sent me a new, stronger neck harness quickly at zero charge), wanted to get my yoke on, fuck. I'll put the grip work on hold too, which I have no problem doing actually. I could probably not do anything for my grip until 8 weeks out and get it up to par by meet time. I wont, but I bet I could.

Press
45x10
75x5
95x3
115x2
140x1


Failed on first attempt at getting a rep, got the second but it was a grinder so I just called it done. I had no pain going overhead in my upper back but maybe the injury is what caused my strength to regress. I'll repeat next week.
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Old 08-20-2011, 01:52 PM   #363
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Saturday August 20th

Squat
45x5
95x5
135x5
185x5
225x5
275x3
315x2
370x5


Hard. Fingers crossed I make it to 400x5. Maybe I should just switch to triples soon. I'll deload volume day a bit for the next few weeks. Would like to get to 385x5 at least before making the switch to 3's though.

Deadlift
135x5
225x5
315x3
405x1
440x1
470x0


Grip held up great on 440, used a hook grip. I'm happy and a little disappointed at the same time. Happy because this is 200kg and thats a decent amount of weight and the most I've ever lifted, but disappointed because this isn't much of a gain considering I've put about 65 pounds on my squat. My last PR was 390x5. I'm going to start doing some "RDL's" on intensity day. Although ya know, my lower back feels pretty fresh and tasty. Maybe its only multiple rep sets that jack up my lower back. Although how far can I really get working up to a max every week, and multiple singles might not be any better. Hmm..

http://www.youtube.com/watch?v=pey84N1vkfs

Bench Press -TnG
45x10
95x5
115x5
135x5
170x3
202.5x5


Eh. Could have been harder. At least I'll be using the big plates next week.

http://www.youtube.com/watch?v=lkAcRFcVq54

Lying Tricep Extension
70x3x10


EZ Bar Curl
65x3x10


I'm just going to suck it up and curl. Already gained 1/4 inch on my tri's since starting LTE, time to do the same for my bi's. There will be no more rows on intensity day, just RDL's and curls.
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Old 08-23-2011, 01:17 PM   #364
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Tuesday August 23rd

Bench
45x10
95x5
115x5
135x5
165x3
187.5x5x5


Lying Tricep Extensions
72.5x3x10


Came close to failure on the last rep last set. Got some RC pain that went away if I pulled my shoulder blades back and down and held them tight.

BB Row
135x5
175x5
212.5x3x5


This further aggravated the pain in my upper back. Its on the same side that got injured last week, but slightly lower. I'm going to have to replace front squats with light back squats this coming recovery day and be stricter with LTE form.

EZ Bar Curls
70x3x10


Pumped my arms measure 15 3/4 inches. Feels good, but sadly fleeting. Got some forearms splint type pain on the last two sets, sucks because I thought I was over that shit, but then I haven't really been doing much that aggravated it.

I'm not squatting today. Moving back to an upper/lower split. Tired of 2+ hour volume days. What I am going to do is deadlift on intensity day. Just go for a 1RM 5 pounds heavier than last time. Worth a shot.
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Old 08-24-2011, 01:03 PM   #365
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Wednesday August 24th

Power Clean
45x5
95x5
115x5
135x3
165x2
185x1
205x1
215x1
225x0


10 pound PR, Eh. I maybe could have caught 225 if I squatted down lower, but I ain't too good with the olympic lifts.

Squats
135x5
185x5
225x5
290x3x5


No, I didn't puss out, I'm just deloading. Hopefully this makes 375x5 a breeze.

Wide Stance Box Squats
250x10


Very easy, maybe because of the lower volume squats, maybe because I rested 8 days.

I'm going to try doing a conjugate type thing with deadlifts. I'll deadlift for a 5 pound pr every intensity day until I fail, then try for 3 good morning prs (paused on rack), then try deficit deadlifts since I'm slow and weak off the floor. I really like the idea of just 1RMaxing every week, sounds like lots of fun to just load up the bar and go for broke everytime your in the gym.
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Old 08-25-2011, 02:10 PM   #366
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Thursday August 25th

Press
45x10
75x5
95x5
115x3
140x5


Easier than 135x5 was. Probably because of the belt.

Side Laterals
15'sx3x10


Hopefully these give my shoulders more pop/width, cause they're pretty flat and narrow at the moment. I'll microload 1 pound per week.

Push Press
45x5
95x5
115x5
140x10
160x1
185x1
205x0


Felt like I didn't do enough so I did this. I'll be doing these as a back off set of 10 (minus the maxing out, that was just for fun) of 10 pounds more than whatever weight I used for my press workset. 140x10 was actually pretty easy, all smooth reps.
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Old 08-26-2011, 03:13 PM   #367
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Friday August 26th

Front Squats
45x10
95x5
115x5
135x5
185x3
205x1
232.5x3x3


Eh, I'm young so I get to be reckless. Upper back felt alright, no real pain just felt some stress when I put the bar back on the rack. Still resting 3 minutes between sets. I think this is all I'm going to do today, feel lazy.
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Old 08-27-2011, 02:24 PM   #368
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Saturday August 27th

Bench Press - TnG
45x10
95x5
115x5
135x5
175x3
205x5


Not too hard. It might be weak, but it felt pretty good to be putting up multiple big plates. Should be a straight shot to 225, no problemo.

Lying Tricep Extensions
75x3x10


Had no upper back discomfort as I did a good job of keeping my shoulder blades packed. I love this exercise, it gives me a crazy pump, leaves my triceps decimated, and makes my arms juicier than ever. And I think it carries over to my bench a little, I dunno..

BB Row
135x5
175x3
215x3x5


I'm lucky I have this gut or I probably wouldn't be making these reps. Upper back setting was pretty sloppy on this set, improved it for the last.

http://www.youtube.com/watch?v=MANViVix3iI

EZ Bar Curls
75x3x10


EZ. I'm going to push through the forearm pain, cause thats just the kind of tough, dedicated individual I am. But seriously, I'll switch to dumbbells if it gets too bad.
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Old 08-28-2011, 01:19 PM   #369
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Sunday August 28th

Squats
45x8
95x5
135x5
185x5
225x5
275x3
315x2
375x5


Rep one felt heavy as shit and I contemplated switching to triples right there, but I ended up grinding out the set. The video actually doesn't look as bad as it felt, which may be because of the crushing feeling of the weight making things seem harder than they are. Either way it felt alot worse than it looks so I'm hopeful I can keep adding weight. I got a video from the front and it seems my knees out problem is greatly improved (all praise be to wide stance box squats).

http://www.youtube.com/watch?v=6YZkbGCsDps

Deadlifts
135x5
185x5
225x5
275x3
315x2
365x0


I forgot, I'm passed the point where I can recover from deadlifts in a week. I'll go back to RDL's starting at 355x5.
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Old 08-30-2011, 06:08 PM   #370
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Tuesday August 30th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
190x5x5


Felt pretty easy, especially the first couple sets.

Lying Tricep Extensions
77.5x3x10


Barely had use of my triceps after these.

BB Row
135x5
175x5
205x1
217.5x3x5


EZ Bar Curls
77.5x3x10


Felt easy so I only rested a minute between sets. Had to cheat out the last couple of reps a bit, bi's are nicely toasted after.
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