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Old 12-28-2011, 09:30 AM   #461
Kevin Shaughnessy
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Wednesday December 28th

Deadlifts
302.5x15x1


On the minute, no belt. Found a cool six week cycle of singles on the net, going to give it a shot. Its basically 65%x15, 70%x12, 75%x10, 80%x8, 85%x6, MAX with an emphasis on speed (although I wasn't moving very fast for the last few singles). I used 465 as my 1RM instead of 485 because I'm training with my home barbell, which is thicker with less knurling and less bend. Mid back was hurting pretty decently for a few seconds after each single .

Rack Pulls From Above Knee - Hook Grip
405x3
495x3
545x1
605x1
630x1


Really liking the idea of doing a single with 700, hook grip, pause at the top. Foam rolled between sets, helped considerably. 605 felt pretty easy and I'm pretty sure its because I wasn't distracted by the thought of my traps coming apart. 635 however, made my mid back so tight breathing was uncomfortable.

Barbell Hip Thrusts
45x5
135x5
185x2x5


What a horribly uncomfortable exercise. I'm not doing this again until I get better padding. I think what I'll do for my lockout is start out rack pulling just below the knee with my shoulders way over the bar. Then reduce the ROM and keep adding weight.
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Old 12-29-2011, 11:13 AM   #462
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Thursday December 29th

Bench Press - TnG
157.5x6x6


Starting smolov Jr. to get my strength back.

Ruck March
45x1mile
16:18


Felt slow, was slow.

Neck Harness
26x4x25
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Old 12-31-2011, 11:38 AM   #463
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Saturday December 31st

Word of warning guys, don't go into the bathroom tonight at 11:59... you won't come out until next year!



Bench Press - TnG
167.5x7x5


DB Row
70x5x10


Really easy, 75 next time.
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Old 01-01-2012, 12:14 PM   #464
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Saturday January 1st

Squats
45x5
95x5
135x5
185x5
225x3
275x3
315x1
365x1
405x1
365x8x1


All the warm ups and 405 felt tons easier than last week, so singles I shall continue. Might have even had a double with 405. Singles felt harder though, wierd. I think it might be because I've been wearing my belt as tight as I can get it. I seem stronger with it a little loose.

So, its Jan 1st, good time to set some yearly goals. I'm thinking 475 squat, 585 deadlift, 300 bench, 200 press. 2012 is gonna be the year I finally get strong, right in time for the end of the world.
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Old 01-02-2012, 11:13 AM   #465
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Monday January 2nd

Bench Press - TnG
45x10
95x5
135x5
180x8x4
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Old 01-03-2012, 01:49 PM   #466
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Tuesday January 3rd

Bench Press - TnG
45x10
135x5
190x10x3


Lazy warm up today.
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Old 01-04-2012, 02:10 PM   #467
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Wednesday January 4th

Deadlift
135x5
185x5
225x5
275x1
325.5x12x1


The pain in my mid back was gone, replaced by a much more localized pain in my lats.

Rack Pull From Below Knee
405x0
135x5
185x5
225x5
275x5
315x3
365x3
405x3x1
405x1 (BELT)


Shoulders way out over the bar. I initially tried going straight to 405, but I could tell just by taking the slack out of the bar that pulling it would be excruciating. So I thought I would just do some light sets but ended up feeling okay after awhile to move up to 405. I was excited because 405 was really hard, thought I had found a big weakness, until I realized I didn't have a belt on. Felt pretty manageable with the belt, but 485 would probably still be close to a max. I'm going to add 10#/week on this for awhile, beltless, for 3 singles, then move to 5#.
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Old 01-05-2012, 12:25 PM   #468
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Thursday January 5th

Bench Press - TnG
45x10
95x5
135x5
165x6x6


Harder then it should have been.

As a cool anecdote, I measured my pulse yesterday, right after rack pulling, when my head was buzzing and I felt like passing out. Clocked at about 90 BPM, which is just 18 more than resting. Maybe that actually sucks and I don't know it but it felt good to feel a calm, steady pulse right when I felt like passing out.
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Old 01-07-2012, 01:26 PM   #469
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Saturday January 7th

Bench Press - TnG
45x10
95x5
135x5
175x2x5
180x5x5


Realized that a 7.5# jump was too conservative.

DB Row
75x5x10


I'm doing these without the support of a bench, and holy crap this took alot out of me. Was like a conditioning workout. Another 5 pound jump should still be doable.
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Old 01-08-2012, 06:30 PM   #470
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Sunday January 8th

Squats
95x5
135x5
185x5
225x3
275x3
315x1
365x1
410x1
370x8x1


Bar is bent, almost lost the plates when I hit the sticking point with 410. I need to start wide stance box squatting again, I think my knees are starting to cave just a little.
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