Kevin's Log - Page 38

Kevin Shaughnessy · 08-31-2011, 06:51 PM

Wednesday August 31st

Squats
45x8
95x5
135x5
185x5
225x3
265x1
295x5x5

Still 5 minutes rest. Whats cool is that I don't really get dizzy once I've racked the bar anymore. My heart seems to have undertaken some fast adaption since I started wearing the belt.

Wide Stance Box Squat
255x10

Almost only did 5 reps, didn't feel like enduring the pain of a high rep set. Sucked it up and did it anyway, was pretty hard actually. Might be nearing the end of progressing 10's.

Kevin Shaughnessy · 09-01-2011, 05:16 PM

Thursday September 1st

Press
45x10
75x5
95x5
115x3
142.5x3

Squat stand was set up too far to the right and I hit the garage door opener on the first rep. The next rep had to be done from a dead stop after adjusting my position. This probably cost me a rep, maybe the set. This is a recurring theme though. I alternate missing reps and getting them week to week.

Push Press
142.5x10

This was way tougher than 140x10 was last week. It occurs to me that last week I had deloaded volume day squats, maybe thats why I failed today? Anyway no side laterals today or any day, going to focus on recovery.

Kevin Shaughnessy · 09-02-2011, 10:58 PM

Saturday September 3rd

Front Squats
45x10
95x5
115x5
135x3
185x2
205x1
235x3x3

Still going strong, moderate difficulty. No, I didn't miss a day its just 2 am. Saw alestorm play tonight, yarrr!

Kevin Shaughnessy · 09-03-2011, 07:02 PM

Saturday September 3rd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
207.5x5

Lying Tricep Extension
80x3x10

Had to bump the rest between sets up to 3 minutes from 2. Last rep last set was a serious grinder.

BB Row
135x5
175x4
205x2
220x3x5

EZ Bar Curls
80x3x10

Sub 2 minutes rest.

Kevin Shaughnessy · 09-04-2011, 09:01 PM

Monday September 5th

Low Bar Squat
95x5
135x5
185x5
225x5
275x3
315x2
380x1

I'm switching to 5/3/1 for these. TM is getting stale, both in terms of progression and mentally. What I would like to do is, after hitting 225x5 on the bench, switch to full 5/3/1 (as opposed to sticking with TM for the upper body as I'll be doing), going light on the assistance work (in terms of exercise selection) and joining some group, crossfit circuit like classes 4 times a week. 5/3/1 will be a little different this time. The last time I ran it I pretty much stopped for no other reason than the squatting was getting really painfull and I was losing my nerve, what with the high reps. To remedy that this time I'm going to autoregulate the per cycle increases. For every rep I get over a certain limit, I'll add an extra 5 pounds to the next cycles increase. Problem solved.

RDL
135x5
185x5
225x3
240x5
275x5
315x10

Doing a 5/3/1 thing with these. Was not expecting how out of breath I would get, or the speed at which it would happen. Grip kind of failed towards the end and I couldn't get a solid lockout on the last rep. You can see in the video that I just started banging out the last couple of reps. It was a good strategy I'll be continuing. You can also see in the video that I really need to lose some weight.

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

7 Down Kettlebell Swing/Burpee Ladder
4:00

Used a 40 pound bell. This was pretty painless, but it still elevated my heart rate pretty good. I'll do this one twice a week, adding a ladder once a week until I get to 13. 50 pound bell next time.

100 Kettlebell Swings
5:35

50 pound bell. This was not painless. I have a new respect for people who can bust out 200 with a 70 pound bell in less than 10 minutes.

Kevin Shaughnessy · 09-06-2011, 12:00 AM

Tuesday August 6th

Walking On Treadmill
1 Hour

Done with 3 point incline at 3.7-4.00 miles per hour. My big plan now is to say fuck you to calorie restriction and get leaner by getting more active. 1 hour on the treadmill + metcons + more sets of squats and RDL's boring but big style (drop sets though, not 50% of max for 5x10). I won't be logging my walking other than today though.

Kevin Shaughnessy · 09-07-2011, 01:42 AM

Wednesday September 7th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
192.5x5x5

Lying Tricep Extension
82.5x3x10

Came close to 4 minutes of rest before the last set, I figure the most important part is getting all the reps. Measured my arms right after the last set and they were 15 7/8ths of an inch. Felt good, would be alot better if they were a lean 16 inches. One day...

BB Row
135x5
175x3
205x1
222.5x3x5

I'm getting pretty efficient with the hip extension aspect of this lift, weights felt real easy today.

EZ Bar Curl
82.5x3x10

Sub 1 minutes rest.

Going back to IF as well as more cardio, I was more aware of what I was eating yesterday and realized I need to do something a little more if I want to lean out. Tomorrow is really going to suck. 6 sets of high rep squats, an hour on the treadmill, and a metcon before bed.

Kevin Shaughnessy · 09-08-2011, 04:16 AM

Thursday September 8th

Squats
45x5
95x5
135x5
185x5
215x3
240x5
280x5
315x12

Smashed my 315x10 goal and proved without a doubt that I'm better at high reps. I probably could have taken this to twenty if I had balls. Since this is 2 reps over my 5 day limit, I'll increase an extra 15-20 pounds next cycle depending on how cheeky I'm feeling. Speaking of cheeky, don't watch this vid unless your comfortable seeing man ass crack.

http://www.youtube.com/watch?v=sMbJ7h6sV8s

Wide Stance Box Squats
260x10

Not sure if I even need cardio after this. This didn' feel too heavy, but my groin felt pretty stiff. I need to think of another good assistance exercise for my squat. Based on my various issues (squat good mornining, weak off the floor in deadlift) I think the problem is my hamstring strength. Need to think of a good exercise for it. Already doing RDL's, but I could probably stand to hit them harder. Deficit deadlifts would be the way to go, but my back might not like that. Fuark.

I'm probably not going to do a metcon today, the thought feels bad man. I'll do my treadmill walking though. Lol I am a sissy. Once I get started on those group classes I think consistency in metcons shouldn't be a problem though.

Derek Simonds · 09-08-2011, 02:13 PM

Lots of big lifts and high reps. Nice work. I am excited to see how your crossfit experiment goes. Best of luck with the weight loss.

Kevin Shaughnessy · 09-09-2011, 05:26 AM

Friday September 9th

Press
45x10
75x5
95x5
115x3
142.5x5

Not surprised. Went up pretty easy actually.

Push Press
152.5x5

Felt pretty heavy.