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Old 07-17-2013, 07:01 PM   #831
Kevin Shaughnessy
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Wednesday July 17th

Front Squat
195x15x1
Up to 225x3


Seated Barbell Press
95x15x1
Up to 115x3
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Old 07-19-2013, 02:00 PM   #832
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Friday July 19th

Bench Press
180x12x1


Felt tired today so I just hit the base volume.

Squat
220x12x1


Ditto.

Deadlift
345x10x1


These were discouragingly heavy after how easy 315x15x1 was a few weeks ago. I think it's just that I'm taking long to rebound after 365x15, so I'm just going to grind through it.

I've had that initial 5 pound loss of weight so I'm in a deficit.
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Old 07-21-2013, 03:00 PM   #833
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Sunday July 21st

Weighted Chin Up
75x3,2,1,3,2,1,3,2,1


Unloaded BB Curl
1x60
1x40


Stomach has shrunk an inch, presumably just from lack of bloat. A nice bit of instant gratification.
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Old 07-24-2013, 06:12 PM   #834
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Monday July 22nd

Seated Barbell Press
100x12x1


Front Squat
200x12x1
Up to 230x1


Rested 30 seconds between singles.

Wednesday July 24th

Bench Press
185x10x1
Up to 230x1 (220x1)


Squat
225x9x1
225x5


Hit it and quit it, felt heavy. I'm not sure how good a strategy it is to only try maxing when everything is feeling springy though.
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Old 07-26-2013, 09:32 PM   #835
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Friday July 26th

Seated Barbell Press
105x10x1


Front Squat
205x10x1
215x1
225x1
235x1
245x1
265x2x0


I might have had 265 on the first try if I had had gotten a bigger bounce, I babied the weight down in what was I guess a subconcious attempt to not subject my joints to too much strain. I need to lose that habit. Everything felt real easy today though, barring 265. I was probably good for 255, maybe 260.

Deadlift
360x8x1


On the minute, tough but some was left in the tank.
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Old 08-03-2013, 02:06 PM   #836
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In summary, Mondays session I went up to 210x3 on the bench, and just did the base volume on squats. Wednesdays front squats felt heavy as all hell and I just hit the base volume, went up to 120x1 on the seated press.

Friday August 2nd

Bench Press
180x15x1
210x2x1


A little fatigued. Skipped squatting and deadlifting because I wanted to sit on the couch and drink beer for 45 minutes instead. It was a longer than usual day. Speaking of beer, I just bought a Festa Brew Bock kit, and the label says the beer contains 50+ grams of carbs per 341ml (1 bottle) and 220 calories. They should just call it the beetus bringer or something.

Saturday August 3rd

Squats
220x3x1
235x1
245x1
255x1
265x1
275x1
285x1
220x12x1


Felt close to completely fresh this session, was not a bad one.

Weighed 174 today, which is down almost, if not exactly, 10 pounds since I started dieting. I'm not sure if I'm going too aggressively, it seems like I lost 2 pounds this week. I'll be doing a full week long break on the regular, starting maybe after week 5 though, that should help retain muh gainz.

Deadlift
375x6x1


Taking a week off and then maxing.
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Old 08-05-2013, 02:31 PM   #837
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Quote:
Originally Posted by Kevin Shaughnessy View Post
In summary, Mondays session I went up to 210x3 on the bench, and just did the base volume on squats. Wednesdays front squats felt heavy as all hell and I just hit the base volume, went up to 120x1 on the seated press.

Friday August 2nd

Bench Press
180x15x1
210x2x1


A little fatigued. Skipped squatting and deadlifting because I wanted to sit on the couch and drink beer for 45 minutes instead. It was a longer than usual day. Speaking of beer, I just bought a Festa Brew Bock kit, and the label says the beer contains 50+ grams of carbs per 341ml (1 bottle) and 220 calories. They should just call it the beetus bringer or something.

Saturday August 3rd

Squats
220x3x1
235x1
245x1
255x1
265x1
275x1
285x1
220x12x1


Felt close to completely fresh this session, was not a bad one.

Weighed 174 today, which is down almost, if not exactly, 10 pounds since I started dieting. I'm not sure if I'm going too aggressively, it seems like I lost 2 pounds this week. I'll be doing a full week long break on the regular, starting maybe after week 5 though, that should help retain muh gainz.

Deadlift
375x6x1


Taking a week off and then maxing.
wow... your squats are SICK!!!
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Old 08-05-2013, 05:55 PM   #838
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Quote:
Originally Posted by Beasty Boy View Post
wow... your squats are SICK!!!
Thanks Beasty. Nice pull ups yourself, 20 with nearly a 45 pound plate is pretty legit.

Sunday August 4th

Weighted Chin Ups
45x8
22.5x10


Concentration Curls
20x10,8,6


Monday August 5th

Seated Barbell Press
97.5x15x1


Front Squat
195x15x1
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Old 08-08-2013, 05:38 PM   #839
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http://strongmanwod.com/




check out this website... its pretty awesome
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Old 08-09-2013, 05:41 PM   #840
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Quote:
Originally Posted by Beasty Boy View Post
http://strongmanwod.com/




check out this website... its pretty awesome
Thanks, I'll check it out.

Friday August 9th

Bench Press
185x12x1
195x1
205x1


What happened? Felt pretty heavy.

Squat
225x12x1


Heavy too.

I think I'll take my diet break a bit early and start tomorrow. One week at 3000 calories.
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