Kevin's Log

[Kevin Shaughnessy]

Friday December 9th

Bench Press - TnG
45x10
95x5
135x5
185x5
135x5
225x2
225x1
275x1 (SHIRT)
275x1 (SHIRT)
275x3 (SHIRT)
275x3x2 (SHIRT)

Was trying for 4x3 with 275 but kept failing on the third rep.

[Kevin Shaughnessy]

Sunday December 9th

Squat - Tight (very tight) Briefs
Warm Up
405x1
495x1
405x5

None of these were parallel, I couldn`t get there while still keeping my knees out. Knees out was like some crazy isometric exercise. Hopefully I`m still okay to squat narrow tomorrow.

[Kevin Shaughnessy]

Monday December 12th

Squats
45x5
95x5
135x5
185x5
225x3
275x3 (BELTED ONWARDS)
315x3
365x1
385x1
365x3
355x3
345x3
335x5
325x6
315x8

Very solid workout. Was pretty tired at the end. Felt kind of vulnerable leaving the gym when even walking was hard lol. Next week I want to hit at least 395, then 405 the week after that. I'm done with higher reps.

[Kevin Shaughnessy]

Wednesday December 14th

Speed Deadlifts - 1min between singles
315x10x1

Didn't feel like I had as much pop as last week, might just have been in my head.

Chest Supported Row
6x10xvarious poundages

Lat Pulldown
90x10
120x5x8

Reached positive failure on the last rep last set.

Rack Pulls From Above Knee - Hook Grip
45x10 (yes I actually did a set with the empty bar)
135x5
225x3
315x3
405x3
495x3
540x4x1

Wanted to do 5 but my traps started cramping up on the fourth single so I stopped there. Next week is going to be awesome. Going to pull 495 then rack pull 600.

[Kevin Shaughnessy]

Friday December 16th

Bench Press - TnG
45x10
95x5
135x5
185x3
225x2
205x2x5
195x3x5
185x5

No real rhyme or reason to this workout, just hitting heavy sets. Fell into a spiraling depression after the set of 225. Body y u do dis!? Heavy geared singles 1x a week don't seem to be something I respond to all that well, although the guys at montreal barbell think I'm actually under recovered and not used to the stress of geared lifting. I'm skeptical though, I'm pretty sure its from the pronounced decline in both frequency and volume. Going to actually start Oldsters bench routine. I'll consider this the heavy day, sunday light, tuesday medium. Will use the actual periodization from here on of course.

[Kevin Shaughnessy]

Sunday December 18th

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x3
365x1
395x1
375x1
355x3
345x5

I thought it best to squat today. The weight is heavier than when I did 315x3 for sets so I want to give myself more than 48 hours before deadlifting. Going to go for 500 on wednesday. Be great to end the year with 405/500.

395x1 was the hardest rep I've ever done in my life. I'm pretty sure I'm not recovered from Monday (which is why I just did 5 sets today). Had to channel the power of my ancestors for this one with the help of some bag pipe tunes. One thing thats really started to click in the past few weeks is to commit to the grind and just be patient and confident that it will go up if I push hard and long enough.

I'll leave you with a song by a band I've recently discovered, Rainbow.

http://www.youtube.com/watch?v=3qa7HaqFgWg

[Kevin Shaughnessy]

Tuesday December 20th

Close Grip Bench - TnG
45x10
95x5
135x5
165x4x8
165x7

Used the heels up method, its so much better than heels down. Instead of pushing towards your body with your feet, you drive your heels down hard and you get a great lower body contraction. Still managed to fail the last rep of the last set. I'll lower down 10 pounds next workout. Kind of sucks to fail with 165, geez. I wonder if I was recovered from friday.

[Kevin Shaughnessy]

Wednesday December 21st

Deadlift
135x5
225x5
315x3
405x1
500x0

I guess there is no god.

http://www.youtube.com/watch?v=8MxUPmpb7_A

Rack Pull 2" ROM - Hook Grip
600x3x1
635x1

Considering where I failed the DL, I think I should start doing these from right above the knee rather than where I had it today which was closer to mid thigh.

http://www.youtube.com/watch?v=a1WX3...ature=youtu.be

Lat Pulldown
90x10
120x10
130x10
140x10
150x10
160x5
120x5x10

[Kevin Shaughnessy]

Friday December 23rd

Bench Press - TnG
45x10
95x5
135x5
185x3
225x1

Not recovered from tuesday. Not surprising as I had pushed it pretty hard. I'm going to try again next week, but alot lighter.

Neck Harness
25x4x25

Adding a few things to my routine after reading "Deadlift Diagnosis", mainly stuff to get my upper back up to speed.

[Kevin Shaughnessy]

Sunday December 25th

Happy Holidays everyone!

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x1
365x1
400x1
360x8x1

http://youtu.be/CncdGbCH30A

Singles today because I was feeling lethargic. Was planning on 405 but 365 felt pretty heavy so I played it safe. No biggie, I'll just do 405 next week.

400 didn't feel super heavy on my back considering it was a 1RM, I wonder if that's thanks to the rack pulls.

Had to rest 10 minutes for the last single.