Kevin's Log

[Kevin Shaughnessy]

Monday August 16th

Metcon
AM Burpees AP in 10 min

Burpees : 72

Gymnastics
Tuck Front Lever Holds x5

Tuck L sit 25s

Was inspired to train FL after seeing Will Smith escape his purseuers by climbing down a hotel balcony in Enemy Of The State. Was quite pleased to discover I could hold myself horizontally for around 5 seconds. I didn't really time the sets, don't believe it matters that much at this stage because of the muscle memory factor. Just 4 sets to near failure with me screwing around with pulls to inverted on the fifth. I'll stick with a tuck until I can get 60 seconds.

[Kevin Shaughnessy]

Tuesday August 17th

Ran 1 mile. 1 brutal mile. It was probably 7-8 minutes. Still managed to beat my army reserve friend, and my mason friend on the CoC gripper #1, so a good day overall, lol.

[Kevin Shaughnessy]

Thursday August 19th

Front lever holds x5
11/5/3/4/4

No idea what happened here. After the first set I felt like my shirt was full of bricks.

Tuck Lsits
3x12s
2x7s

Some elbow pain as I let go so I lowered the time a bit.


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

10s negative. Do two reps at once. 3-5 sets.

3-5 sets of 2x10s

(For reference)

[Kevin Shaughnessy]

Friday August 21st

80 kettlebell swings for time (60#)

Time: 4:38

Meant to do 100 but the bell was too heavy and I was smoked by 80. Didn't really like this metcon, probably because the bell was too heavy. It felt more like muscular endurance then cardiovascular.

[Kevin Shaughnessy]

Monday August 23rd

AM

5/3/1Squats
45x1x10
95x1x5
115x1x5
155x1x5
180x1x5
202x1x11
Based on a 1rm of 238. What surprised me was where I felt the fatigue build up during the set. My arms, traps and lower back, not really my legs. Had to rest a good long time before I was ready for the next exercise. Was going to do SLS but considering where I felt weakest and strongest it didn't seem like a good idea.

Good mornings
95x1x10
105x3x10

Was going to do 5 sets of 10 but started feeling some back pain.

PM

5 Rounds for time:
10 dumbell hang power snatches
10 kettle bell swings
10 squats

Time : 5:41

Time took a bit of a hit, but whatever.

[Kevin Shaughnessy]

Tuesday August 24th

AM

Press
45x1x10
73x1x5
84x1x5
95x1x10

This was the quickest and easiest press workout I ever had. Feels not so good man.

BBB Press
60x3x10
60x1x8
60x1x7

I thought this might be too light after my first set, didn't prove true. Arms are blasted, I like it. Rested 30s-1:00. I'll do 55# next workout so I hit all the reps. Thats 45% of my 1RM, that will be what I'll use from now on.

Ring Chin-Ups
7x3
1x2

I like the idea of lots of sets of half max reps. Lets see how it works out. Sadly, I couldn't hit my target of ten sets. Had to start resting liberally after set 6. Failed on rep 3 of the 8th set.

[Kevin Shaughnessy]

Thursday August 26th

Deadlifts
135x2x5
185x3
217x5
250x5
285x8

Was expecting more reps with 285. Might have lost a bit of strength, which isn`t surprising considering I havent even freaking deadlifted since august 6th.

Ring Chin-Ups
4x3
1x2

2 min rest between sets. Pull ups after deadlifts = poor performance.

[Kevin Shaughnessy]

Friday August 27th

Bench
45x10
95x5
110x5
125x5
142x8

Exrx shows this as a net loss in strength, hopefully its just the calculator.

BBB Bench
80x5x10

EZ.

[Kevin Shaughnessy]

Monday August 30th

Squat
45x1x10
115x1x5
145x3x5

Bench
45x1x10
100x1x5
130x3x5

Deadlift
135x2x5
185x5
225x1x5

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

Did the math and 5/3/1 would take me until next summer(!) to get a 400 pound single on the deadlift. Way too long. I'll redo SS as properly as I can and then move on to the texas method w/ hill sprints. After that 5/3/1 will probably be more appropriate.

[Kevin Shaughnessy]

Thursday September 2nd

New gym, new program, weights listed in KG:

Deadlifts
Barx10
40x5
60x5
85x5
100x5
110x5
117x5
130x9.5 (BELT) PR!

Hook grip was feeling unreliable so I stupidly tried double overhand on the last rep and grip gave out past the knees. Most likely could have gotten ten if I had hooked the son of a bitch.

KB Step Ups
28x3x6

Sled Drag
6ish 45'sx2x4 trips