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Old 07-19-2010, 04:11 PM   #51
Kevin Shaughnessy
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Monday July 19th

Squat
45x1x10
120x1x5
145x1x5
180x1x3
225x3x5

I believe I have a mild case of patellar tendonitis. Sure feels like it. Knee pain that was allieviated as the worksets went on, so third was almost painless. Thus begins my quest for the right coach to check and correct my form.

Press
45x1x5
75x1x5
107x3x5

Sans belt. Didn`t feel exceptionally different from a belted set.

Ring Pull Ups
3xfailure - 6, 5, 4

Damn, was hoping for 7 on that first set. Still got an extra rep second set though.
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Old 07-20-2010, 02:59 PM   #52
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Tuesday July 20th

Power Clean
100x1x5
120x1x5
135x1x3
155x5x3

Much better. Figured out that if I dont let go of the bar until the last second I can get it to rack easier. Only missed 1 rep this workout, rep 2 of set 3. Going up to 157.5 next workout.

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

Time: 5:52

Thats a 22 second improvement. Only needed to take one short breather this time.
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Old 07-21-2010, 11:03 AM   #53
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Wednesday July 21st

Weighed 209 in the morning.
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Old 07-22-2010, 01:56 PM   #54
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Thursday July 15

Squat
45x1x10
120x1x5
145x1x5
180x1x3
230x2x5
230x1x1

Wierd because the first two sets felt fairly easy. I think it was a focus issue. I`ll try again next monday.

Bench
45x1x10
100x1x5
125x1x5
160x3x5
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Old 07-23-2010, 01:44 PM   #55
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Friday July 23rd

Deadlift
135x2x5
205x1x5
255x1x2
305x1x5

I honestly think I`ll be setting some PR's in the next couple of weeks.

AMRAP
5 ring rows
10 push ups
15 squats

Rounds: 7 + 5 rows + 10 PU

Killed it today. Felt easy, no sucking wind throughout. Probably because for me this is more of an endurance workout, or maybe I just need to go harder. Managed to stay on my toes until the 6th round where I went to my knees.

From now on, I'll try my hardest to do a round on the minute, no matter the level of suckage.

It was probably the extra few hours between the deadlift and the metcon I waited today that made it easier. Think I`ll continue doing that.
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Old 07-26-2010, 05:18 PM   #56
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Monday July 26th

Squat
45x1x10
120x1x5
145x1x5
180x1x3
230x3x5

Was EASY. Hopefull for breaking past 235. It occured to me that my stalls last time might not have been actual legitimate stalls. Oh yeah, and 0 knee pain this workout.

Press
45x1x5
65x1x5
95x1x4
113x3x5

Much harder then it should have been, and got that pinching pain from hyperextension again on that last rep.

Ring Pull Ups
3xfailure - 6 1/2, 5, 3 3/4

Damnit.
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Old 07-27-2010, 01:52 PM   #57
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Tuesday July 20th

Power Clean
100x1x5
120x1x5
135x1x3
157.5x3x3
157.5x1x2

Third rep first set was a uncontrollable full squat clean. Fourth third rep didn`t rack and I dropped it, decided at that point to call it a day. My lower back feels pretty shitty, been that way since the deadlifts last friday. I`ll 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: 5:26

Thats almost a 2 minute improvement since I started. I`ll try for 5 min next time. Lower back feels much better now too, even though my form did go to shit on a couple rounds.
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Old 07-28-2010, 10:35 AM   #58
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Wednesday July 28th

Weigh 208 today.
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Old 07-29-2010, 02:05 PM   #59
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Thursday July 29th

Squat
45x1x10
120x1x5
145x1x5
180x3x5

Lower back felt painfull and fragile today, so heavy squats seemed like a bad idea. Feel better after this easy stuff. This really sucks because I'm positive I'd be hitting PRs if my back was feeling healthy.

Bench
45x1x10
100x1x5
125x1x5
165x3x5

PR! Oh yeah! 170 here I come.
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Old 07-30-2010, 03:08 PM   #60
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Friday July 30th

Deadlift
135x2x5
185x1x5
205x1x5
315x1x5

Oh yeah Oh yeah Deadlift PR oh yeah oh yeah 3 plates oh yeah.
Back felt fine after.

AMRAP 10 min cindy w/rows

Rounds: 8 +5 rows

Managed to get 6 reps into round 6 on my toes. Needed to scale rows back around that time too.
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