Kevin's Log

[Kevin Shaughnessy]

Monday April 2nd

Press
45x8
75x5
95x3
110x8x1
140x3x1
140x0

Got greedy, should have stopped at 3 with 140. On the minute.

[Kevin Shaughnessy]

Tuesday April 3rd

Squat
95x5
135x5
185x5
225x3
275x1
340x6x1
365x1

365 felt damn heavy. Hopefully just accumulated fatigue, I'm going to take a week off and then max.

[Kevin Shaughnessy]

Wednesday April 4th

Bench Press - TnG
95x5
135x5
175x3
200x8x1
205x1
210x1
215x1
220x1
225x1

DB Row
60x5
105x5
90x5

Using a power to the people rep/set scheme, every 48 hours after pressing. Just didn't have ten sets of 5 in me.

[Kevin Shaughnessy]

Saturday April 7th

Deadlift
135x10
225x5
315x2
365x1
420x6x1

Felt fresh today, good amount of rest. 3 minutes rest for the first four, then 5 minutes rest. Last one barely came off the floor. This was a 1.95x BW, feels pretty good to hit it for 6 singles without a belt. Hopefully I can hold onto this strength all the way down to 180.

Press
45x8
65x5
75x3
95x1
115x6x1
125x7x1
135x4x1

Pretty unstructred, max 1 minutes rest between sets. Had no target weight in mind, just lifted until I felt I had strained enough. Hopefully I didn't overdo it.

DB Row
110x5
100x5

Laziest back workout ever, but form was really decent. Feels like I might even be stronger then when I started cutting.

[Kevin Shaughnessy]

Tuesday April 10th

Bench Press
45x10
95x5
135x5
165x3
185x2
210x6x1

Motivation was low today, deadlifts I guess took alot out of me. Just hit the base volume and quit.

Squat
135x5
185x3
225x1
270x15x1

Tiring.

DB Row
20x10
40x8
80x5
115x5
105x5

Felt heavy, lots of cheating.

[Kevin Shaughnessy]

Thursday April 12th

Press
45x10
65x5
95x15x1
115x5x1
135x7x1

I guess that's a PR for singles with 135. Means I could probably get 4-5 consecutive considering the 1 minute rest between sets.

DB Row
60x8
120x5
110x5

Eh. 110 felt easyish.

[Kevin Shaughnessy]

Friday April 13th

Squats
95x5
135x5
185x3
225x1
265x1
290x12x1

On the minute.

Lost a potential client today. Went to her home and took her through some exercises (squat, deadlift, bench) and she seemed 100% ready to buy. Today I get an email saying her chiropractor told her not to do my program because of her lower back problem. Didn't anticipate this actually, I can see it being a real problem when clients or potential clients go to a medical practioner and hear about how my having them squat below parallel will ruin their knees. I probably need to start advertising more towards those who want to barbell train and get strong, but that's like 2% of the people who make up the market for PT.

[Kevin Shaughnessy]

Saturday April 15th

Bench Press
95x5
135x5
175x15x1
185x1
195x1
205x1
215x1
225x1
245x0

Deadlift
135x10
225x5
335x15x1

So lazy.

Down to 212 yesterday. I lost 6 pounds in the last two weeks, probably from the increased frequency.

Made it to page 2 for "Personal Training Montreal", you mad my competitors?

[Kevin Shaughnessy]

Monday April 16th

Press
45x8
65x5
100x12x1

Very under-recovered today, 100 felt heavy. Motivation has been in the toilet the last few days, could probably use a deload. Buying some nicorette tonight, going to experiment with nicotine as a pre-workout/pick-me-up.

DB Row
20x10
40x5
80x5
100x5
90x5

Pistols - a couple on each leg
Dips - 3

Holy shit, I can do pistols! That came as a shock. Rock bottom too, but with a stretch reflex. Dips were pretty much a max set, but still, feels good to be able to do bodyweight stuff again.

Straight Bar Chin-Up
10

Sweet. I wonder how many I'll be able to do at 180.

[Kevin Shaughnessy]

Tuesday April 17th

Squat
95x5
135x5
185x3
225x2
275x1
310x10x1

Sweet lady nicotine, you've given me my intensity back. Belted, 1 minutes rest. On the last holes for my inzer extra large. Anyone in the Eastern Canada region interested in trading my extra large for their large?