Kevin's Log

[Kevin Shaughnessy]

Well, I've started a new chapter and opened a personal training business. If anyone in the Montreal area would like me to take a look at their form on the powerlifts or offer suggestion on routines, send me an email at kevin@shaughnessyfitness.com.

Also, click on over to my new website, http://shaughnessyfitness.com. There will be regular articles posted, although the content may not be news to most posters here.

[Kevin Shaughnessy]

Tuesday January 10th

Bench Press
45x10
95x5
135x5
192.5x8x4

Three minutes rest, no grinders.

[Kevin Shaughnessy]

Wednesday January 11th

Bench Press - TnG
45x10
95x5
135x5
185x5
212.5x10x3

5-6 minutes rest, a few moderate grinders. Realized I need to start thinking about longevity so I spent the time in between sets working up to 5 minutes total time stretching my hip flexors, abductors, and quads, which are my three problem areas.

[Kevin Shaughnessy]

Thursday January 12th

Deadlift
135x5
185x5
225x3
275x1
350x10x1

Less pain this time, and not much speed. I wonder if that's even a coincidence.

Rack Pull From Below Knee
135x5
225x5
315x3
405x8 (BELT)

10 pound jumps from here.

[Kevin Shaughnessy]

Friday January 13th

Bench Press -TnG
45x10
95x5
135x5
182.5x6x6

I might do another smolov after this one. My joints are holding up great so I don't see why not.

Shovel The Driveway
1x1

Counting this as a conditioning workout, god damn. Its not that I'm out of shape, my breathing was steady, but my muscles were getting pretty damn fatigued.

[Kevin Shaughnessy]

Sunday January 15th

Bench Press - TnG
45x10
95x5
135x5
165x3
195x7x5

Pretty easy in retrospect, although mentally I wasn't into it. I think the shovelling I did pushed me a little over the edge of over reaching. I've been waking up the past two days with an elevated heart rate, out of breath going up stairs, but most significantly my motivation was low today. My squat workout is probably too high volume as well (9 singles at or over 90%). I've been sleeping great though, 9-10 hours a night.

DB Row
40x10
80x4x10

For every ten pounds I add I'm going to do one set less.

[Kevin Shaughnessy]

Monday January 16th

Squats
95x5
135x5
185x5
225x3
275x3
315x1
365x1
415x0



I only have to add 1.8 pounds a week to my squat to get to 500 by years end so I ain't stressin'.

[Kevin Shaughnessy]

Tuesday January 17th

Bench Press - TnG
45x10
95x5
135x5
185x3
205x8x4

Alright, new plan. On monday I'm going to start the texas method for squat and bench. No long slow ramp up, jump into 10 pounds under current 5 RM on intensity day for squats, and 7.5 pounds under for bench (which I'm assuming is going to be 230x5). Volume day will start with 315x5x5 squat, 200x5x5 bench. This entire year will be devoted to maxing out the gains I can make on the TM, which should be at least 200/300/500. Deadlift will continue to be singles, done on friday, but I'm not going to max out, just add 15 pounds to my assumed max and continue with a new cycle.

[Kevin Shaughnessy]

Wednesday January 18th

Bench Press - TnG
45x10
95x5
135x5
185x3
215x10x3

Rested 10 minutes in between sets, which made this the longest bench workout I've ever done. Volume day on the texas method is going to be very tame compared to this.

[Kevin Shaughnessy]

Friday January 20th

Deadlifts
135x5
185x5
225x3
275x2
315x1
372x8x1

2 minutes between singles, moderate to hard.

Rack Pull - Below Knee
225x5
415x8

No mid back pain this workout, pretty sure I've solved that issue (was the position I was in when reclining on a couch). Grip started to go towards the end of the set because there was only a little chalk left on my hands at that point.