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Old 04-28-2013, 04:21 PM   #781
Kevin Shaughnessy
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Saturday April 27th

Bench Press
227.5x3


Sunday April 28th

Weighted Pull Up
60x5x3


Felt harder (although I have had a few drinks today), but I was good for at least 70x3, so I think I'm well into PR territory. Also managed a set of 15 easy dips today so I'm good for 20+ there. Front lever is also stronger than ever. Calisthenics are coming along. According to Crossfit lore I should be able to do a muscle up, but I can't even begin to start the transition from pull up to dip. There must be some technique I'm missing.

EZ Bar Curl
70x10


I'm going to start doing GTG dips on rings.
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Old 04-29-2013, 01:22 PM   #782
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Monday April 29th

Squat
95x10
115x10
125x10
135x10
145x10
155x10
165x10
175x10
185x10
195x10


I'm going to add 5 pounds to each set each week and see where things go.
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Old 04-30-2013, 12:09 PM   #783
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Tuesday April 30th

Bench Press
210x8x3
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Old 05-02-2013, 02:23 PM   #784
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Thursday May 2nd

Front Squat
220x3,2,1,3,2,1,3,2,1


Not deadlifting today for I am lazy. Going to do it tomorrow. I'm getting a brief bit of pain in my right knee right after I lock out the weight, it's reminiscent of forearm splints. Hopfully my LCL doesn't blow out mid set.

Up to 8 ring dips per set.
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Old 05-03-2013, 09:54 PM   #785
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Friday May 3rd

TnG Deadlifts
335x14
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Old 05-05-2013, 11:45 AM   #786
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Saturday May 4th

Bench Press
230x3


240x3 is going down.

Sunday May 5th

Weighted Pull Up
62.5x5x3


Still felt doable, feels like 70x5x3 should be easy. That should have me at a 100 pound 1RM, which is awesome. I feel like I could really take things to the next level calisthenically speaking if I lost 20 pounds but I'll be damned if I want to spend 20 weeks dieting and watching my strength go down again.

EZ Bar Curl
85x10


Turns out I was adding up the weight wrong. These were the kind of curls that cause you to throw out your back though, on the last few reps at least.

Up to 9 easy ring dips, still can't begin the transition for a muscle up. I think it might be because I'm not using a false grip, but nothing has ever felt as weak as my ability to do pull ups with a false grip.
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Old 05-06-2013, 01:58 PM   #787
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Monday May 6th

Squat
100x10
110x10
120x10
130x10
140x10
150x10
160x10
170x10
180x10
190x10
200x10


Arms are up half an inch, good old glycogen. Definite positive visual improvement.
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Old 05-08-2013, 01:45 PM   #788
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Tuesday May 7th

Bench Press
212.5x8x3


Up to 10 easy ring dips, and managed an easy set of 13 pull ups, so there's 17+ there. I'm not sure if I'm seeing improvements in my endurance doing pull ups, or if I'm just getting much more efficient rebounding out of the bottom.
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Old 05-09-2013, 03:31 PM   #789
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Thursday May 9th

Front Squat
222.5x3,2,1,3,2,1,3,2,1


I really did not feel like doing this today.
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Old 05-13-2013, 01:50 PM   #790
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Saturday May 11th

Bench Press
232.5x3


Sunday May 12th

Weighted Pull Up
65x5x3


EZ Bar Curl
87.5x10


Monday May 13th

Squat
105x10
115x10
125x10
135x10
145x10
155x10
165x10
175x10
185x10
195x10
205x10


Turns out I'm doing 11 sets, thought it was ten. Ah well, I'll leave it as is. I think this would be a good start to a 20+ week peaking program. I might try cobbling something together.

Started greasing the groove weighted pull ups. 30 pounds to start, I won't add weight I'll add reps.
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