19/01/11
BW 73.4kg (PM)
-Weighted Dips: 15 x3 / 20 x3 / 24 x3 / 30 x3 / 30 x3
-5 Rounds of:
10 RH Snatch, 40lbs
10 LH Snatches, 40lbs
15 Push-ups
Time 8:43
-Standing Incline Evil Wheel: Lowered ramp a notch again and had some wicked rollouts. Solid

Solid on the weighted dips. Need to try for 32.5 x3. Retried the same metcon from a week agao and beat my time by 40 seconds.

16/01/11
BW 73.4kg (PM)
-Back Squats: 70 x3 / 77 x3 / 85 x3 / 92.5 x3 / 100 x1
-4 Rounds of:
150 JR
15 GHR
15 GHS
Time 10:42

F'n weak on the big lifts. Need to work on that. Tired. Need to work on that.

15/01/11
BW 73.6kg (PM)
-8 Rounds of:
15 DU
10 RH Swings, 40lbs
10 LH Swings, 40lbs
Time 14:04

Skipped out on Shoulder Presses. Fresh tattoo.

12/01/11
BW 73.4kg (PM)
-Deadlifts: 90 x5 / 102.5 x5 / 115 x5 / 127.5 x5 / 140 x5
-10 minutes of:
10 DU
5 Pull-ups
Total 9 Rounds w/ 33sec
-BW Plank

Solid on the Deadlifts but 140 was heavy. Big strength on the big lifts have gone down. Solid metcon; try for 10rounds in 10min.

11/01/11
BW 73.8kg (PM)
-Weighted Dips: 12 x5 / 14 x5 / 18 x5 / 22 x5 / 28 x4
-5 Rounds of:
10 LH Snatch, 40lbs
10 RH Snatch, 40lbs
15 Push-ups
Time 9:22
-Standing Incline Evil Wheel

Solid on the weighted dips and just about there. Metcon again a burner. SIEW is getting deep; I've been lowering the ramp for a lesser incline.

09/01/11
BW 73.8kg (PM)
-Back Squats: 60 x5 / 70 x5 / 77.5 x5 / 85 x5 / 90 x5
-6 Rounds of:
20 DU
10 RH Swings, 40lbs
10 LH Swings, 40lbs
Time 12:50
-Flag

Been a long time since I've last done some heavy back squats and needless to say I am weak; something to work on I guess. Metcon = ouch.

Been an up and down time. Took a bit to get back into the swing of things after taking a week off and then Christmas came and that was a struggle too. My strength is down in the big lifts and I'm reassess what I want, goals and myself. My goal is to be healthy and feel good. I like the basic tamplate I have going; barebell lifting, short/mid time metcon, core/finisher. The only thing I think I need to change is the general rep/weight scheme for the lifts and perhaps be a bit more aware of the metcon intensity. My shoulder is feeling better and I'm adding more shoulder presses in my routine with little pain.

08/01/11
BW 74.4kg (PM)
-Shoulder Presses: 30 x3 / 35 x3 / 37.5 x3 / 40 x3 / 42.5 x3
-10 minutes of:
7 DU
7 Pull-ups
7 Dips
Total 5 Rounds + 7 DU, 7 Pull & 5 Dip
-BW Plank

06/01/11
BW 74.4kg (AM)
-Deadlifts: 110 x3 / 125 x3 / 145 x4
-5 Rounds:
10 RH 1-arm Snatch
10 LH 1-arm Snatch
10 Push-ups
Time 8:04
-BW Plank

04/01/11
BW 74.6kg (AM)
-Weighted Dips: 15 x3 / 22.5 x3 / 30 x3
-Shoulder Press: Light for reps
-Pull-ups
-Weighted Plank

03/01/11
BW 74.6kg (AM)
-Front Squats: 70 x3 / 80 x3 / 90 x3
-Tabata:
DU
Squats
GHR

02/01/11
BW 73.8kg (PM)
-Shoulder Press: 30 x8 / 30 x8 / 35 x5 / 40 x3 / 40 x3
-Pull-ups
-10 minutes of:
10 DU
10 1-arm swings, 45lbs per arm
10 GHS
Rounds 4 Total + 10 DU & 20 swings
-Standing Incline Evil Wheel

01/01/11
BW 73.8kg (PM)
-Deadlifts: 110 x5 / 125 x5 / 145 x3
-5 Rounds:
10 Deadlifts, 75kg
5 Pull-ups
5 Dips
Time 7:53
-Flag

30/12/10
BW 73.4kg (AM)
-Weighted Dips: 15 x5 / 20 x5 / 25 x6
-Shoulder Press: light for reps
-Pull-ups
-5 Rounds:
15 DU
10 1-arm swings, 45lbs alt arms
5 Dips
Time 8:00

29/12/10
BW 74kg (PM)
-Front Squats: 67.5 x5 / 80 x5 / 90 x3
-Back Squats: 60 x10x3
-5 Rounds:
10 Lunges, 45lbs DBs
10 GHR
Time 6:03
-BW Plank: 2min

26/12/10
BW 74.2kg (AM)
-Shoulder Press
-Pull Ups
-5 Rounds for time of:
150 JR
10 Deadlifts, 70kg
5 Dips
Time: 11:03
-Flag

22/12/10
BW 74.6kg (PM)
-Weighted Dips: 20 x3 / 30 x1 / 35 x1
-Pull-ups
-Shoulder Press
-Standing Incline Evil Wheel

20/12/10
BW 74kg (AM)
-Front Squats: 75 x5 / 85 x3 / 100 xF / 95 x1
-Back Squats: 62.5 x10x3
-5 Rounds for time of:
10 Lunges, 40lbs DB
10 GHR
10 GHS
Time: 9:06

19/12/10
BW 73kg (AM)
-Should Press: 30 x5 / 30 x5 / 35 x5 / 35 x5 / 40 x4
-Pull-ups
10 minutes of:
10 DU
10 Dips
Total: 5 + 10 DU & 1 Dip
-Standing Incline Evil Wheel

17/12/10
BW 73.6kg (PM)
-Deadlifts: 115 x5 / 130 x3 / 150 x3
-Deadlifts: 100 x10x3
-5 Rounds of:
150 JR
1- GHR
10 GHS
Time: 11:25

Deadlifts down. Need a new max.

15/12/10
BW 74.8kg (AM)
-Weighted Dips: 22.5 x3 / 27.5 x3 / 35 x1 / 30 x2
-For time:
50 Burpee Pull-ups
Time: 9min

13/12/10
BW 73.2kg (AM)
-Front Squats: 75 x3 / 85 x3 / 95 x1 / 90 x3
-Back Squats: 62.5 x10x3
-5 Rounds:
10 Lunges, 40lbs. alt legs
10 GHR
10 GHS
Time: 9:06
-BW Plank: 2min

Front Squat is down. Need to find a new max. Metcon bunred my legs.

12/12/10
BW 73kg (AM)
-Pull-ups
5 Rounds of:
150 JR
5 DB 1-arm Snatches /arm, 40lbs
5 DB 1-arm Swings /arm, 40lbs
Time: 10:55
-Flag: 10 x5

09/12/10
BW 74kg (AM)
-Deadlifts: 115 x5 / 132.5 x5 / 150 x1
-Deadlifts: 100 x10x3
-5 Rounds of:
100 JR
10 GHS
5 Pull-ups.
Time: 8:10
Deadlifts sucked. Solid metcon.

07/12/10
BW 73.8kg (AM)
-Weighted Dips: 15 x5 / 21.5 x5 / 23.5 x6 / 27.5 x2
-10 Minutes of:
10 DU
5 Burpee Pull-ups
Total: 7

Selected wrong weight. Should have been 27.5 x5 but don't know if I have that in me right now.

06/12/10
BW 74.6kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x3
-Back Squats: 60 x10x5
-Flag: 10 x5

Wasn't feeling the front squats. Weight was heavy. Trying to get back into it from time off.

03/12/10
BW 75.2kg (AM)
-Dips
-Pullups
-10 minutes of:
10 DU
10 DL, 75kg
10 GHS
Rounds: 5 + 10 DU & 5 DL

Had a week off and a vacation.

25/11/10
BW 74.6kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-3 Rounds of:
20 DU
20 GHR
20 GHS
Time: 11min±
-BW Plank: 2min

23/11/10
BW 74kg (AM)
-Weighted Dips: 22.5 x3 / 27.5 x3 / 34 x3
-5 Rounds of:
15 DU
10 DL, 75kg
5 Pull-ups
Time: 10:27
-Flag: 10 x5

22/11/10
BW 75kg (AM)
-Front Squats: 77.5 x3 / 88 x3 / 100 x1
-8 Rounds for time of:
10 Lunges, 40lbs. alt legs
10 GHR
Time: 10:47
-BW Plank: 3min

21/11/10
BW 74.4kg (AM)
-Pullups
-3 Rounds for time of:
30 DU
15 1-arm DB Swings, 40lbs. /arm
Time: 10:00
-Standing Incline Evil Wheel

19/11/10
BW 74kg (AM)
-Deadlifts: 115 x5 / 135 x5 / 150 x4
-5 Rounds of:
10 DU
10 Deadlifts, 100kg
Time: 8:30
-Flag

16/11/10
BW 74.4kg (AM)
-Weighted Dips: 15 x5 / 21 x5 / 28.75 x4
-10 Rounds for time:
10 DU
5 Pull-ups
Time: 11:18
-Standing Incline Evil Wheel

15/11/10
BW 75.4kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x5
-10 Min of:
10 DU
10 Lunges, 40lbs DB. alt legs
Total: 7 rounds
-Weighted Plank

14/11/10
BW 73.2kg (AM)
-Handstands
-Pulls-ups
-5 Rounds of:
150 Jump Rope
5 1-arm statches, 40lbs /arm
5 1-arm swings, 40lbs /arm
Time: 11:12
-Flag

Solid metcon.

12/11/10
BW 73.8kg (AM)
-Deadlifts: 132.5 x5 / 150 x3 / 168 xF / 160 xF
-5 Rounds of:
150 Jump Rope
10 Deadlifts, 75kg
Time: 9:26
-Weighted Plank

Deadlifts were feeling weak. 150x3 was heavy and that's all I had in me.

10/11/10
BW 73.8kg (AM)
-Weighted Dips: 20 x3 / 25 x2 / 30 x2 / 35 x1 / 40 x1 / 45 xF / 40 x1
-10 Rounds for time of:
5 Pull-ups
5 Dips
Time: 10:57
-Standing Incline Evil Wheel

Try 42.5 x1 next time.

09/11/10
BW 74kg (AM)
-Front Squats: 80 x5 / 90 x3 / 100 x3
-Back Squats: 60 x10x3
-4 Rounds of:
100 Jump Rope
10 Box Jumps
10 GHR
Time: 8:20

Heavy and a bit ugly on the front squats but done!

08/11/10
BW 75.2kg (AM)
-Handstands
-Pull-ups
-5 rounds for time of:
150 Jump Rope
10 RH swings, 40lbs DB
10 LH swings, 40lbs DB
Time: 10:35
-Flag

Solid metcon. Think I can beat 10min.

06/11/10
BW 74kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-5 Rounds of:
7 DH Pull-ups
10 Deadlifts, 100kg
Time: 9:48
-Weighted Plank

Solid on the DL, 4 is there. Ouch on the metcon.

04/11/10
BW 74.4kg (PM)
-Weighted Dips: 20 x3 / 25 x3 / 32.5 x3
-Weighted Pull-ups: 17.5 x3 / 20 x3 / 25 x3
-6 Rounds for time of:
100 Jump Rope
10 Dips
Time: 10:30
-Standing Incline Evil Wheel

Go for 34 x3 on dips and 26 x3 on pulls.

02/11/10
BW 74kg (PM)
-Front Squats: 75 x3 / 85 x3 / 95 x3
-Back Squats: 65 x10x3
-7 Rounds for time of:
10 Lunges, 40lbs DB alt legs
10 GHR
Time: 8:46
-Plank 2min

Solid and heavy on the FS. Maybe have 4 there.

30/10/10
BW 74.4kg (PM)
-HSPU
-Pull-ups
-5 Rounds for time of:
100 Jump Rope
10 Deadlifts, 75kg
Time: 6:58
-Flag

28/10/10
BW 73.6kg (PM)
-Deadlifts: 115 x5 / 132.5 x5 / 150 x5
-Deadlifts: 110 x10x3
-10 minutes for Rounds:
5 DH pulll-ups
10 GHR
Total: 9
-Plank: 3min

Solid on the DL. 6 is there.

27/10/10
BW 74.2kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 27.5 x5
-Weighted Pull-ups: 10 x5 / 14 x5 / 19 x5
-5 Rounds of:
10 Dips
10 1-Arm DB Swings, 40lbs /arm
9:26
-Standing Incline Evil Wheel

Go for 28.5 x5 on weighted dips and 20 x5 on the pulls.

25/10/10
BW 74.4kg (PM)
-Front Squats: 67.5 x5 / 80 x5 / 90 x5
-Back Squats: 65 x10x3
-7 Rounds for time:
10 Lunges, 40lbs DB /alt leg
10 GHR
Time: 9:28

Heavy but solid on FS. Didn't think I had 5 but pushed through.

24/10/10
BW 73kg (AM)
-HSPU
-Pull-ups
-HSPU ROM holds
-5 Rounds of:
100 Jump Rope
7, 1-arm DB snatches /arm, 40lbs
Time: 8:30
-Standing Incline Evil Wheel

Strong on the HSPU. Getting consistently lower; at 7 plates now. Metcon was rough. Lungs hurting after that one.

22/10/10
BW 74.6kg (PM)
-Deadlifts: 130 x5 / 147.5 x3 / 165 x1
-Deadlifts: 100 x10x3
-10 minutes of:
10 GHR
10 HLR
Total: 6 rounds
-Plank: 2min

20/10/10
BW 75kg (AM)
-Weighted Dips: 20 x3 / 25 x3 / 35 x2 / 37.5 x1
-Weighted Pull-ups: 17.5 x3 / 20 x3 / 32.5 x1
-10 minutes of:
100 Jump Rope
10 Push-ups
Total: 8 rounds

18/10/10
BW 74.2kg (PM)
-Front Squats: 78 x5 / 88 x3 / 100 x2
-Back Squats: 60 x10x5
-Standing Incline Evil Wheel

Solid on the front squats. Might have 3 in me for 100kg. Not feeling the metcon so decided to go for back squats.