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Old 09-12-2012, 04:40 PM   #671
Kevin Shaughnessy
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Wednesday September 12th

Front Squat
45x5
95x5
135x3
175x3x3


Press
45x8
75x5
100x3x5


If I can make it to 130x5 I'll be ecstatic.
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Old 09-13-2012, 07:39 PM   #672
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Thursday September 13th

Weighted Chin-Up
BWx5
40x5x3


First set went up very easy, felt like I had an easy 5.

DB Row
60x5x10


Didn't do them slow and controlled today. I'm used to not heaving it up with my hips now, so I'm speeding it up to push the weight for awhile.

Barbell Shrug
145x5x12


Probably too aggressive an increase.
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Old 09-14-2012, 10:42 PM   #673
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Saturday September 15th

Squat
95x5
135x5
185x2
205x1
230x3x5


Moderately difficult, felt like I might have had 7-8 reps on the last set.

Bench Press
45x10
95x5
135x5
175x3x5


Felt retardedly heavy, I doubt I could have gotten 185x5. Fuck.

Up to 178 today, but I swear I measured my waist 3/4" smaller. Probably didn't have the tape in the right spot though.
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Old 09-15-2012, 11:11 PM   #674
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Sunday September 16th

Starting grease the groove dips, 5 sets of 3. Also bumping chins up to 5 sets of 7.
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Old 09-18-2012, 01:30 AM   #675
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Tuesday September 18th

Squat
95x5
135x5
185x3
215x1
235x3x5


Pretty easy today.

Deadlift
135x10
240x12x1


Press
45x8
75x5
105x3x5


500 calorie deficit time.
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Old 09-20-2012, 04:12 AM   #676
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Thursday September 20th

Bench Press
45x10
95x5
135x5
180x3x5


I was positive I was going to fail the first set, 45x10 made my arms burn and 135 felt heavy, but for some reason it went up damn easy.

Front Squat
45x5
95x5
135x3
180x3x3
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Old 09-21-2012, 05:39 AM   #677
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Friday September 21st

Weighted Chin-Up
42.5x5x3


Not only was this easy again, but I now have pronounced seperation between my biceps and my triceps, unflexed (and cold). Good stuff, good stuff.

DB Row
65x5x10


Kind of hard.

Barbell Shrugs
150x5x12


This was much, much easier.
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Old 09-22-2012, 05:12 AM   #678
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Saturday September 22nd

Squat
95x5
135x5
185x3
220x1
240x3x5


This was fairly hard, which isn't too surprising considering I've dropped 6 pounds since Tuesday. I wonder if cycling my calories on a daily basis instead of weekly would cause less ups and downs in performance. I'll give it a few weeks and see what happens, maybe it will work out.

Press
45x9
75x5
95x1
110x3x5


10 minutes rest for the 3rd set, 2nd was a ball buster. Definitely time to microload.

Eating maintenance today though, too damn hungry.
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Old 09-25-2012, 09:12 AM   #679
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Tuesday September 25th

Squat
95x5
135x5
185x3
225x1
245x3x5


A little easier, who knows why, I just hope it continues.

Bench Press
45x10
95x5
135x5
185x3x5


One more 5 pound jump.

Deadlift
135x10
255x10x1


500 calorie surplus time, thank god.
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Old 09-27-2012, 09:58 AM   #680
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Thursday September 27th

Front Squat
45x5
95x5
135x3
185x3x3


3 minutes rest, E-Z.

Press
45x8
75x5
95x3
112.5x5
112.5x2x4


Ten minutes rest wasn't enough. I'm going to reset to 95 and do 2x5 1x5+.
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