Kevin's Log

[Kevin Shaughnessy]

Monday July 5th

Squat
45x1x10
120x1x5
145x1x5
175x1x3
205x3x5

Fairly easy, except for the last couple of reps on the third set which felt heavy.

Press
45x1x10
65x1x5
85x1x5
117x3x5

A special thanks to nose tork for seeing me through this one. Who would of thought my press would still be going strong after I stalled on everything else? Probably the gods making up for the months I spent making no progress with handstand push ups.

Ring Pull Ups
5x10s negative

Distal bicep pain/cramping that eased up progressively towards the last set, so I took it easy. I dont feel like I worked up enough volume to have a whole week go by so I'll throw in some sets on wednesday and saturday.

-----------

Its been years since I've done dedicated conditioning and the weekend I spent camping, with the hauling of tree logs and the chopping of wood, has me longing for a greater base of conditioning. So, I'm starting the Crossfit Witchita Falls program. I feel more well-rounded already.

[Kevin Shaughnessy]

Tuesday July 6th

Power Clean
100x1x3
120x1x3
135x1x2
150x5x3

First set went pretty good. Second set one of the reps racked a little low. Third set went rather craptacularly, first two reps racked low and last one had me stumbling backwards. It racked high enough though. Fourth set went pretty good. Fifth set went alright.

5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 7:20


-----------------------

Wanted to do 2 arm dumbell snatches but didn't have enough weights. Next time.

Metcon didn't look so hard on paper but kicked my ass. By round 3-4 I had to take sizeable breathers to avoid puking.

[Kevin Shaughnessy]

Wednesday July 7th

Weighed somewhere between 212-213 this morning. So thats a loss of about 3-4 pounds. Not too shabby, and a nice way to start the day.

Did 5 pull ups. Was only going to do 2-3 because I felt sore and tired, but when I got onto the ring and did my 2nd pull up I felt so light that I just kept going. Maybe have 6 in me, think I'm going to get back to where I was fast.

[Kevin Shaughnessy]

ThursdaY July 8th

Squat
45x1x10
120x1x5
140x1x5
175x1x3
210x3x5

Left knee/hip flexor pain is back. Just risidual soreness by the time I finished my first set of bench presses. Actually, I think its my IT band.

Bench
45x1x10
100x1x5
120x1x5
150x3x5

Pretty damn easy bench workout.
Encouraging. Some shoulder pain though, still injured from the low bar squatting.

[Kevin Shaughnessy]

Friday July 9th

Deadlift
135x2x5
185x1x5
235x1x2
285x1x5

Felt good to go into the deadlift fresh, weight was easy.

As many rounds as possible in 10 minutes of:
5 ring rows
10 push ups
15 squats

Rounds: 5, +5 rows, +10 push ups

God metcons are so much more grueling then barbell training. Was dogging it by the fourth round, sitting down to catch my breath, but to my credit managed to pick it up by round 5 to try to make it past 5. First three rounds I did the push ups on my toes, by round 4 had to switch to knees. Going to repeat next friday and get 6 rounds plus rows and push ups, I'll try to get as far into round 4 on my toes as possible aswell.

[Kevin Shaughnessy]

Monday July 11th

Squat
45x1x10
120x1x5
140x1x5
175x1x3
215x3x5

I think the knee pain is because I come forwards on my toes and end up pushing more through my toes then my midfoot or heel. Except on the second set I stayed on and pushed out of my heels pretty well and it didn't seem to help, so maybe not. Pain seems to have shifted to the mid quad now. Not quite as bad as last time. I realize I'm pushing through pain, like I said I would not do. This feels different though. The pain isn't in a tendon or any critical junction so to speak, but in the muscle. I'm not really afraid of muscular problems. Also, my technique seems to be solid and I dont have any imbalances anterior/posterior. My hope is that it will act like other problems with pain that I've had and dissapear on its own with time. Or I'll figure out what the problem is and fix it.

Press
45x2x5
65x1x5
90x1x4
119x2x5
119x1x3

Felt some lumbar abuse second set last rep (heroic effort on my part to get that one out). Probably good that I'll be resetting now. 1 pound short of my goal, but hey, its 1 freaking pound. I can live with that.

Ring chins
3xfailure - 6, 4, 4

Took some serious pulling to get that last rep third set. Good pump.

[Kevin Shaughnessy]

Tuesday July 12th

Power Clean
100x1x5
120x1x5
135x1x3
155x1x2
155x4x3

First workset I did 4 attempts, only two actually racked. Next three worksets racked pretty nicely with no need to squat down much. Last set went TERRBLY, disgusting form on the reps that actually racked. Going to repeat this weight next week.

5 rounds for time:
10 one arm dumbell hang power snatches (alternate arm) (30#)
10 kettlebell swings (60#)
10 air squats

Time: 6:14

Smoked last tuesdays time. Almost makes up for the sub-par PC performance. I'll do this metcon one more time before raising the weight to 35 on the snatch.

[Kevin Shaughnessy]

Tuesday July 12th

New CoC #1 PR, 12 with right hand and 8 with left.

[Kevin Shaughnessy]

Thursday July 15

Squat
45x1x10
120x1x5
145x1x5
180x1x3
220x3x5

Much less leg pain then usual, almost felt fine.

Bench
45x1x10
100x1x5
125x1x5
155x3x5

None too hard.

----------------------------------

Much less out of breath then usual during warm up and immediately after sets. Feels good man.

[Kevin Shaughnessy]

Friday July 16th

Deadlift
135x2x5
185x1x5
235x1x3
295x1x5

As many rounds as possible in 10 minutes of:
5 ring rows
10 push ups
15 squats

Rounds: 6, +5 rows, +10 push ups

Humeral musculature massacre. Thats what this is. Got halfway through the push ups of round 4 on my toes.