Kevin's Log

[Kevin Shaughnessy]

Thursday November 24th

Was going to front squat but my legs felt pretty tired as I warmed up and I didn't see a pr happening. I'm also going to switch to chest supported rows instead of barbell which I'll start next wednesday, so this week will be a rest week for my post. shoulder girdle.

[Kevin Shaughnessy]

Friday November 25th

Bench
45x5
95x5
135x5
185x3
225x1
225x3 (SHIRT)
300x1 (SHIRT)
315x1 (SHIRT)
350x2x0 (SHIRT)
315x1 (SHIRT)

Fun stuff. Long session, I got there at 5:30 and left at 9:30, although I only benched in the beginning. These guys were hitting some big ass lifts, saw 7 plates + a quarter towards the end. The form is very different in a shirt, its going to take some getting used to but I'm looking forward to putting up 4 plates.

Chest Supported Row
40x10-140x5x10

Just went down the stack one pin at a time, rests starting at one minute than moving to 5.

Lat Pull Down
20x10-90x3x10

Gotta work on the v taper bro.

[Kevin Shaughnessy]

Sunday November 27th

Wide Stance Squat - Loose Briefs
45x5
135x5
225x3
275x1
315x1
365x1
405x1
465x1

The biggest issue I found was my knees wanting to come in, which the pull of the briefs exaggerates. I might do some extra box squats tonight, as well as front squats. One cool thing about squatting wide is that my hip mobility improved quite a bit when I was finished.

Front Squat
45x10
135x5
225x1

Hurried the warm up a bit, but 225 still ended up feeling like the first rep of a max triple. I was told geared lifting went straight to the CNS, and now I really believe it. I want to hypertrophy my quads more though so I'm going to hit up leg press and hip belt squats next squat workout.

[Steve Burke]

Strong few sessions there!

[Kevin Shaughnessy]

Originally Posted by Steve Burke

Strong few sessions there!

Thanks Steve. I'm liking the overload aspect of geared lifting. The suit may be doing some of the work but you still have hundreds more pounds on your back. It'll be fun to see how much more weight I can get out of properly fitted briefs and a squat suit. If only my close stance squatting had more carryover!

Monday November 28th

Press
45x10
95x5
115x3
135x3x3
115x8

Starting the rep/set protocol outlined in "The Quest For A Stronger Overhead Press".

Dumbbell Row
30x10
55x10
65x5x10

Went through the full ROM today, kind of tired of all the half rep rows I've been doing.

[Kevin Shaughnessy]

Wednesday November 30th

Speed Deadlifts
135x5
185x5
225x3
315x10x1

1 minutes rest between sets. I think I got a good bar speed.

Rack Pulls From Just Above Knee - Hook Grip
405x5
455x2
495x2
515x2
540x1

All the weight I had. Didn't go to the gym because I came down with a cold. First two sets felt hard but for the next I just squeezed the shit out of the bar and it came off the pins easier. Today was my first experience with torn calluses, not that much fun actually. Would have maybe done a few more sets with 540 but I felt my mid traps cramping hard as hell so I figured it would be best to call it a day.

[Kevin Shaughnessy]

Friday December 2nd

Bench Press
45x8
95x6
135x6
185x3
225x3
275x0
Several shirted attempts in the 315-345 range, I think I got 330

Head wasn't into it today, not very aggressive with the drive up causing missed attempts.

Machine Chest Press
Warm Up
120x5x10
130x10

Superset with:

Chest Supported Seated Row
Warm Up
160x10
150x4x10

Lat Pulldown
90x5x10

Yes, I've gone full bro. Wanna hit that hypertrophy work son.

[Kevin Shaughnessy]

Lost half an inch off my waist and my arms are up to a little over 15 3/4 inches after the weekend completely off from training, so they're quite cold. I realize I've been lacking focus lately, program hopping and whatnot, so, I've decided on a program I'm going to run for at least 12 weeks no matter how much I want to change something. After this 12 weeks I'll consider a 20 week cut (40 pounds would be the goal).

[Kevin Shaughnessy]

Monday December 5th

Squat (Narrow Stance)
45x5
95x5
135x5
185x5
225x3
275x3
315x3
345x3
355x3
365x1
315x4x3

Alright, so I regret not squatting. I'd rather endure monotony than regression. I'm sure the strength will come back fast though.

Bench Press
45x10
135x5
200x3

Two problems: 1) Elbows hurt considerably, and 2) This felt like a 3 rep max. Not a huge deal, just give it until next week to start my 12 week cycle. Would have hit 6x4, then 5x10 seated shoulder press, than 5x10 lateral raise but just called it a day here. Got lazy with my warm up, not going to do that again.

Finished up the workout by hitting a tanning booth, gotta get mah bronze on.

This is my new routine:

Squat 8x3
Bench Heavy 6x4
Seated Press 5x10
Lateral Raise 5x10

Deadlift 1RM/Speed Deadlift
Rack Pull Heavy Single
Seated Row 5x10
Pull Down 5x10
Light Bench 5x10

Front Squat 8x3
CG Bench 5x8
Seated Press 5x10
Lateral Raise 5x10

[Kevin Shaughnessy]

Wednesday December 7th

Deadlift
135x5
225x5
315x3
405x1
485x1

Got a damn good feeling about hitting 5 plates in two weeks. Lower back feels great too. 405x1 was double over hand, I got it to lockout but didn't have the strength to hold it there, just dropped it quickly.

Rack Pull From Above Knee - Hook Grip
495x3
495x3
585x1

Grinded it out but my grip held.

Chest Supported Row
Warm Up
160x3x10
150x2x10

Lat Pull Down
100x5x10

Super setted with:

Seated Cable Row
140x10
160x5

Great workout, quick and brutal ending with a good endorphin buzz.