30/04/08
80.6kg
4 min DU = 43
-Front Squats: 85x5x3
Solid
-Cleans: 70x3x5
Some of these were power and others were squat

29/04/08
80.6kg
5min JR warm-up
-Evil Wheel Work:
Standing Incline Roll-outs, 3x5
Kneeling Roll-outs, 5x3
-5 Rounds for time of:
10 Cluster Fucks, 25lbs ball
10 Pull-ups
10:09

28/04/08
80.6kg
4min DU = 44
Fasted 16h to PWO
-Back Squats: 100x5x3
Felt good and form was solid
-Shoulder Press: 48.5x5x3
-Weighted Pull-ups: 10x5x3

25/04/08
80kg
Fasted 18h to PWO
-Pistol Work
-Bench Press: 70x5x5
Easy
-Back Squats: 60x5x3
Practise
-3 Rounds for time of:
20 Ball Slams, 9lbs ball
15 KTE
10 Box-jumps, mid-knee
7:20

23/04/08
80.8kg
4 min Double Under Work.
Lost count when I started to do 5-6 in a row
-Evil Wheel Work: Incline roll-outs 3x5
-Back Squats: 90x5x5
Used a lighter weight to concetrait on form, which is a lot more solid since pretty much having to re-learn them. I was really feeling the hip drive on the last set.

22/04/08
80.4kg
Fasted 15h to PWO
4:15 DU = 58
3 rounds for time of:
20 kipping pull-ups
20 KB swings, 55lbs
20 GHD sit-ups
14:48
This was my first metcon since...too long. I was choking on air and trying to keep it together. Pull-ups were solid, as were the swings. Bigger and stronger will be better.

21/04/08
80.6kg
Fasted 14h PWO
4:15 DU = 58 total
15 sec longer and 13 more than last time, getting better
-Handstand work: 30 sec up, 1 min rest, 5 rounds
wow, I used to be good at these
-Power Cleans: 68x3x8
solid. last set was with 70
-Back Squats: 60x5x3
practise on my ugly form
-Stretch
Well after much consideration and thought I've decided to switch things up. I've been going after strength for nearly a year now with only reasonable results the last couple months. I started strictly O-lifting thinking it was the key but realized that it's a sport. I switched over to SS at the end of January and started lifting hard. Put up some good gains but hit the wall on the back squat, posted video of my form, or lack there of, on Rip's forum and realized that I needed work. Bad. I realized that I needed to drop the weight big time and slowly move back up, concentraiting on form. That tied in with the fact I don't feel that great and summer is around the corner makes me realize it's time for a change. I feel heavy, out of shape and lack what I would define as "fitness". I've made some good gains this last year though, weighting in at 150-155lbs a year ago and hold about 175-180lbs now. What does disappoint me is that my strength has sort of "tagged along" with my weight gain and my strength to bw ration and raw strength hasn't taken off like I wanted it to. I know sometime in the future, probably by the end of the year I'll go back to SS for a cycle or two with new knowledge and better form and reap some good rewards. It's what I should have done a year ago instead of strictly O-lifting. Alas.

I've setup a black box template and with it hope to hold onto as much strength as possible, regain some conditioning and GPP, burn some bodyfat, run a little and most importantly; have fun and feel good.

17/04/08
81kg
Fasted 14h PWO
4 Min Double Under Work: 45 total
-Back Squats:65x5x3/80x5x2/90x3
Form work.
-Should Press: 48x5x3
-Deadlift: 145x5

15/04/08
Fasted 16h PWO
81.2
Jump Rope and Double Under Practise
-Back Squats: 62.5x5x3/80x5x3/90x3/100x3
Practise Practise Practise. Really should have brought my camera in to video this session.
-Bench Press: 72x5x3
Pretty good. The last rep flew up. Got 72.5
-Chin-ups:12/9/7
-Ruttman Stretch

14/04/08
-Fasted 17h

13/04/08
82.8kg
2:30min JR – 380
2:00min DU Work – 18
-Back Squats: 60x5x5/80x3x3
-Shoulder Press: 47.5x5x3
-Power Cleans: 67.5x3x3/68x3x2
-3 Rounds:
10 Kneeling Evil Wheel
10 Lying Hip Swings

After some feedback from Rip and him telling me to re-read the squat section over again, I have and dropped the weight down to 60kg for practise.
http://strengthmill.net/forum/showthread.php?t=1241

terrible
http://www.youtube.com/watch?v=rPJt8fBNCns

A bit better
http://www.youtube.com/watch?v=lfLM7cOPHwI

On the plus side to all of this, the presses are doing great and same with cleans. My BW is going up a little too fast and I need to watch it these next couple weeks while squatting the lighter loads. No need to put the feedbag on if I'm working on form. Wish I would have realized that during O-lifting.

Feeling a bit too heavy right now and BF% feels a bit too high for my liking. It's starting to get nice out again, if you can call 10 above celsius nice. The outdoors are calling me and the urge is there to change things up, do some metcons, lose a couple kg's and not wear shirt is calling me but I know I need to keep on this strength thing for a while. Just pisses me off I wasted such a long time spinning my wheels with O-lifting...

11/04/08
81.4kg
Fasted 18.5h
300JR 1:48
DU Work
-Back Squats: 105x5x3
-Bench Press: 72x5x2/72x4
-Pull-ups: 9/8/7

09/04/08
81.2kg
-Back Squats: 111x5x3
-Shoulder Press: 47x5x3
-Deadlift: 142.5x5
-5 Rounds:
5 Overhead Sit-ups, 25lbs
5 GHR, JS Band

07/08/08
81kg
Fasted 14h
3min JR
-Back Squats: 110x5x3
-Bench Press: 72.5x5x2/72.5x4
-Chin-ups: 12/9/6
-3 Rounds:
5 GHS, 15kg
3 GHR, 10kg

04/04/08
80.2kg
Fasted 16h
300JR 2:20
-Back Squats: 107.5x5x3
-Shoulder Press: 46x5x2/47x5
-Chin-ups: 12/10/8
-GHR, 5x5x5kg
-TGU Sit-ups: worked up to 55lbs

02/04/08
80.8kg
Fasted 16h
300JR 1:58
-Back Squats: 105x5x3
-Bench Press: 71x5x3
-Power Cleans: 66x3x5
-5Rounds:
10 Lying Hip Swings
10 Kneeling Evil Wheels

Was working away with a lighter load for a couple sessions. 110 was heavy, so was 111 and 112 was out of the question. I figured by this point I couldn't advance or recover fast enough on this type of routine. I posted on Rip's board and was asked to post vids on my form. Sure enough, I've been doing back squats like shit since...well forever.

31/03/08
82.6kg
Fasted 16h
300JR 2:14
3 Min DU
-Back Squats: 102.5x5x3
-Shoulder Press: 45x5x3
-Chin -ups: 12/8/7
-5Rounds
5 GHR, 5kg
5 GHS, 10kg

28/03/08
83.4kg
300JR 1:48
3min DU Practise
Front Squats: 87.5x5x2/90x5x2
Bench Press: 70x5x3
All me
-Chin-ups
-Overhead sit-ups
-Kneeling Evil Wheel

26/03/08
81kg
Fasting 16h
Double Under Practise
-Back Squats: 112x5x3
-Shoulder Press: 42.5/45x5/42.5x4
-Deadlift: 141x5
-GHR 5x5
-GHS Sit-ups

25/03/08
Fasting 17h

24/03/08
81kg
Fasted 21h
500JR 3:17
-Back Squats: 110x5/111x5/111x5
-Bench Press: 70x5x3
Had a little help on the last rep
-Turkish Get-ups: worked up to 35kg for a single

21/03/08
BW 80.8kg
500JR – 3:33
-Back Squats: 112.5x2/110x4/105x5x3
-Shoulder Press: 53x5x3
-Snatches: 45x3x5
-5 Turkish Combos, 24kg

Much needed update. Had been working hard up to this point but hit the wall on the back squats at 112x5x3. Had a tough time recovering from it and did front squats instead. Decided to drop the load by 10% and increase by 2.5kg per