19/03/08
BW 79.4
Fasting 16h
500 JR - 3:15
Front Squats: 85x5x3
Easy. Go 87.5
Bench Press: 69x5x3
This was a lot easier. It was pointed out to me that I was using a very narrow grip. I made some changes and that was much easier.
-Weighted Pull-ups: 10kgx5x5
-GHR: BW 5x5

17/03/08
BW 81kg
Fasting 17h
-500 JR - 3:20
-Back Squats: 111x5x3
-Shoulder Press: 43x5x3
-Cleans: 64x3x5
5 Rounds:
5 GHR
5 Overhead Sit-ups, 22lbs
Ok, there it is. That's as heavy as it goes while back squatting 3 days a week. I went down for that last rep on that last set and I didn't think I was going to come back up, but I did. Wednesday I'm front squatting to ease the load and help with recovery. Ha, I tested my squat 1RM about 2 months ago and it was 112.5kg, I'm going to try that for sets of 5 on Friday.

Shoulder Press was alright. It's a strange lift.
Cleans were solid and an extra kg on the bar won't kill me.

14/03/08
BW 79.8kg
-500JR - 3:40
-Back Squats: 110x5x3
-Bench Press: 69x5/68x5/67.5x5
-Overhand Pull-ups: 5x5
-GHR: 5x5
-10,8,8 of:
Overhead sit-ups, 15kg
Kneeling Evil Wheel
Well there it is; 110x5x3. 2 Weeks ago I barely did 105x5x3. It was f'in heavy and I'll have to see how I recover by Monday to see if I want to go up anymore. I'll probably add in front squats on the Wednesday session soon to help with recovery.

I've also been having recovery problems with the upper body lately. Bench and Press have a bit static and jumped around a bit too much these last 2 weeks.

Before I change anything around though, I think I'm going to add in a bit of whole milk ala Rippetoe. I'm lactose intollorant but I'll do the drops and see how I feel for a couple days and take it from there.

13/03/08
-Fasting 19.5h

12/03/08
BW 80.2kg
Fasting 15.5h
-Back Squats: 109x5x3
-Shoulder Press: 45.5x4F/43x5x3
-Deadlift: 140x5
-GHR: BW 5x5
-Windshield Wipers: 1x5
-Evil Wheel Work
-Ruttman Stretch
Just as I predicted; 109kgx5x3 is f'in heavy. I can only assume 110x5x3 will be heavier, but I'll have to eat my veggies, sleep well and see on Friday. I don't know what happened there with the Shoulder Press. It seems to be a lift that waivers. Deadlifts were good, ha that used to be my 1RM.

10/03/08
BW 80.4kg
Fasting 17h
-Back Squats: 108x5x3
-Bench Press: 69x5x2 69x4
-Weighted Pull-ups: 10x5x5
-3 Rounds Turkish Combo, 23kg
-Ruttman Stretch
Late night WO. Squats keep going up and up, I almost want to pinch myself to see if I might wake up. I was feeling strong so I tried 69 on the bench press and ended up failing on the last rep. I'll get it next time but I'll have to make smaller jumps. I think it would have been better to go 68.5x5x3 than failing the last rep. A little too much food lately, especially this weekend. Feeling a bit too heavy, that said the bar keeps getting heavier...110x5x3 on Friday.

07/03/08
BW 79kg
-Back Squats: 107x5x3
-Shoulder Press: 45x5x3
-Snatches: 44x3x5
-GHR
-Windshield Wipers
-Ruttman Stretch
If I didn't know any better I would assume that the city has started pumping steriods into the water system. Last Friday 105x5x3 was insane tough. Today 107x5x3 was insane tough but I fucking did it. I keep chipping away and keep thinking that I'll be hitting my potential pretty soon and that the gains will dry up. I thought that about 105.

We can talk all we want about recovery, eating right and proper sleep but if you're not going into the gym and lifting like your spotter is holding a gun to back of your head, adding weight onto the bar each session and ignoring all reason your brain is trying to tell you, it's all for nothing. You then eat right, sleep well so you can go back in and try to destroy yourself again.

108 on Monday. 110 by Friday.

06/03/08
-Fasting 17h

05/03/08
BW 78.8
18h fast
500 JR - 3:40
-Back Squats: 106x5x3
Balls heavy. My forms slipping a bit and my left knee feels a bit wobbly the last couple days. I think I should stay put or start doing front squats on wednesdays.
-Bench Press: 68x5x3
bitch yeah
-Weighted Pull-ups: 10x5x4
-GHR
-Ruttman Stretch cycle.

03/03/08
BW: 79kg
Joint Mobility Warm up
-Back Squats: 105.5x5x3
shit yeah. go 106.
-Shoulder Press: 45x5x2 45x4
arg, whats up with that? Give it another try and see what happens.
-Cleans: 64x3x5
This was heavy. The last rep for the later sets were more like full cleans.
-3 Rounds Turkish Combo, 22.5kg
-GHR 10/8/7
Late night session. Got in at 9:45 and left past 11:00pm.

01/03/08
-Fasting 18.5h

29/08/02
BW 78.8kg
Fast 19.5h
-500JR - 3:40
-Back Squats: 105x5x3
-Bench Press: 67.5x5x3
-Snatches: 43x3x5
-GHR w/ 60sec plank
Awesome Workout. 105 on the back squats is f'in heavy but this time around my form was solid. Larry was getting pumped watching me and told me, "doing sets like that will get you gains. That was awesome!" Sweet. Bench Press went well. Failed with 67.5 on the last rep Monday and Friday I got it with ease. Snatches felt great too and I see no reason not to go heavier.

28/08/02
-Fasting 18h