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Old 08-02-2010, 06:43 PM   #61
Kevin Shaughnessy
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Monday August 2nd

Squat
45x1x10
120x1x5
145x1x5
185x1x3
235x2x4
235x1x2

Still a PR but not as good as I had hoped. Could be for a number of reasons; working out hours later then usual (head wasn`t as into it, was even a little scared of the weight), first heavy squat in a week or the caloric defecit. I`ll try again next Thursday. One upside though, my joints felt great.

Press
45x1x10
65x1x5
95x1x4
118x3x3

Fuck, strength has taken a serious hit. Was determind to get that last rep on the last set so leaned back into it (rather then hyperextend), unfortunately I still felt it in my spine.

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

Felt much lighter today, glad to see at least something has improved.
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Old 08-03-2010, 03:04 PM   #62
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Tuesday August 3rd

Power Clean
100x1x5
120x1x5
135x2x3
157.5x1x3

Power cleans mess up my lower back, look like their out for the foresable future.

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

Time: 5:13

Still improving yo.
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Old 08-04-2010, 11:23 AM   #63
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Wednesday August 4th

Weighed 206.
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Old 08-05-2010, 03:03 PM   #64
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Thursday August 5th

Squat
45x1x10
120x2x5
145x1x5
185x1x3

Pain around L5 when locking out each warm up set. Decided not to push my luck

Bench
45x1x10
100x1x5
125x1x5
167.5x2x4,3

Tried experimenting on the third set with bringing the bar down towards my stomach and ended up just dropping it on my chest. Very dissapointing workout. I`m taking this as my cue to think about switching to 5/3/1 on monday. If I set a deadlift PR tomorrow I'll keep progressing linearly.
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Old 08-06-2010, 03:50 PM   #65
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Friday August 6th

Deadlift
135x2x5
205x1x5
265x1x2
320x1x5

Last rep was the hardest DL I`ve ever grinded out, mostly due to the pain in my thumbs I believe. First two reps werent that hard but once I started fiddling with my thumbs due to the pain they became noticeably harder. Hopefully I have 330x5in me.

10 min cindy w/rows

Rounds: 0

Im in the process of working some bug out of my system. Fatigue, nausea, cramps and a headache. Depending how I feel tomorrow I`ll either do the whole metcon or just the push ups and rows.

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

Ill keep up with CFWF as it seems to be working for my deadlifts.
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Old 08-09-2010, 04:56 PM   #66
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Monday August 9th

Squat
45x1x10
120x1x5
145x1x5
185x1x3
235x3x5

Consider 235 now conquered. Going to continue squatting once a week until my back feels better, or indefintely since I'll be on 5/3/1 after this. On the plus side, I havent had any knee pain while squatting in I think over 2 weeks now, and no hip flexor pain for longer then that.

Press
45x1x10
65x1x5
95x1x4
118x1x4
118x1x1
95x1x10

Couldnt get a second rep second set, so did a 10 rep back off with 95#. Arms felt blasted. Going to switch to pressing without a belt when I get on 5/3/1.

Ring Pull Ups
3xfailure - 6, 5, 3

Arms were pretty buggered from the pressing. Note to self: do pull ups on bench day instead of press day on 5/3/1.
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Old 08-10-2010, 06:08 PM   #67
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Tuesday August 10th

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

Time: 5:09
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Old 08-13-2010, 12:07 AM   #68
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Friday August 13th

Weighed 202 this morning. Don`t quite buy that but its what the scale says.
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Old 08-13-2010, 05:04 AM   #69
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Friday August 13th

Squat
45x1x10
120x1x5
140x1x5
185x1x5

Back felt shittier then when I started so ended it there.

Bench
45x1x10
100x1x5
125x1x5
167.5x2x4,3
135x1x10

Too bad. Back off set for the fun of it.
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Old 08-14-2010, 04:22 AM   #70
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Saturday August 14th

Gymnastics
Tuck front lever negative x6
6/5/3/2/4/5

Wow, I can hardly believe how badly I suck at these now. I used to do advanced tuck holds for 10 seconds. This is sad. Tried pulling to inverted with bent arms but could only do it on the first two sets.

Metcon
As many burpees possible in 10 minutes.

Burpees: 65

I suck at these, definetely need to do this workout more often.

-------------------------------------------
Hurt my back pretty decently somehow doing the 185# squats yesterday. Hip flexion and extension hurt unweighted so I'm not about to load it. Will take the next week off then switch to 5/3/1 when I'm healed.
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