28/06/08
78.2kg (PM)
Fasted 17h
DROM
-Ab Roller Work:
Kneeling x10
Standing Incline 3rolls x3
-Overhead Squats: 52.5x5x3
-Ring Dips: BWx5/5kgx5/6.25kgx5/7kgx5/10kgx4
-10-9-8-7-6-5-4-3-2-1 for time of:
KG Snatches, 17kg
5:16

27/06/08
77.8kg (AM)
Fasted 18h PWO
DROM
-Handstand work:
40 sec up / 60 sec rest
-Back squats: 100x5 / 101x5 / 102.5x5
Pretty good. I think I need to squat heavier and stop pissing around though
-Deadlifts: 148x5
Solid. 150x5 is in me.
-Weighted Pull-ups: 16x5x3
-6 Tabata rounds each of:
Push-ups 18/12/10/8/7/7 = 62
V-ups 10/8/7/7/6/6 = 44
Squats 16x6 = 95
Total: 202
Fun

25/06/08
-Off
-Fasting 19h

24/06/08
-2h Ultimate Frisbee

23/06/08
79kg (PM)
Fasted 21h
DROM
-Ab Roller Work:
Kneeling x8
Standing Incline 3rolls x5
Kneeling x15
Started using a much lower incline today.
-Push Press:
57.5x2
60x2
62.5x2x4
-Overhead Squats: 50x5x2 / 52.5x5
Solid
-As many rounds in 10 minutes of:
5 Pull-ups
7 Push-ups
13 Total Rounds + 5 Pull & 4 Push

Really really late night session.

22/06/08
78.0kg (PM)
DROM
-Hand Stand work
4 rounds: 45 sec up / 60 sec rest
-Hang Power Cleans:
60x2x2
63x2x2
65x1x2
67.5x1 squat
65x1
-Back Squats: 103x5x3
-Ring Dips: 3 repsx5
-5 Rounds for time of:
10 KB Swings, 32kg
20 Ball Slams, 25lbs
7:22 Swings were "Russian Style"

20/06/08
-Off
-Fasting 15h

19/06/08
78.2kg (PM)
DROM
-Ab Roller Work:
Kneeling x8
Standing Incline 3rolls x6
Starting get good at these. Played around a bit more, dropping the incline and trying with straight standing roll-outs. Getting there...
-Back Squats: 102x2 / 103x5 / 104x5
Solid
-Bench Press: 71.5x4 / 70x5x2
Heavy
-2 Rounds for time:
20 Pull-ups
15 KTE
10 Push-ups
6:23
This was a gong show. Was suppose to be ring dips and 3 rounds but I could hardly do 2 ring dips, which makes sence as the bench presses were heavy. To top it off I just about cut the end of my finger off before this session and at this point had blood seaping through the bandages and dripping everywhere.

17/06/08
78.2kg (PM)
DROM
-Cleans: Worked doubles and singles up to 77.5kg which I think is a PR. It felt pretty good and I think I might have 80kg in me.
-Front Squats: 90x5x3 solid
-Deadlifts: 145x5 easy. should have went 148
-Weighted Pull-ups: 15x5x3 Again, easy.
Great session. I felt like death last week after 3 days on and had some pretty shitty numbers. Glad I forced myself to the workouts. Now I'm feeling good and my numbers aren't down. And all of this in like 4 hours of sleep.

16/06/08
78kg (AM)
Fasted 16h PWO
DROM
-Ab wheel:
Kneeling x 7
Standing Incline 3 rolls x6
Starting to get really deep on these and at a sharper incline.
-Push Press: Worked up to 65x1 which popped up easy but failed twice on 67.5
-Overhead Squats: 47.5x5x3 / 50x5
47.5x5x3 was easy. Tried 50 with no problem.
-4 Rounds for time of:
10 1-arm KB swing, 17kg
20 Cross-chops, 17kg
20 Ball Slams, 25lbs
8:18

15/06/08
78.2kg(MID)
DROM
-Handstand Work:
40 Sec Up
60 Sec Rest
-Hang Power Cleans:
Worked up to 67.5x1 which was a squat clean.
-Back Squats: 101x5 / 102x5 / 103x5
Solid stuff. Back squats had been feeling really heavy lately but these moved nicely.
-5 Rounds for time of:
10 Thrusters, 40kg
10 Pull-ups
8:35
Thrusters hurt me. Can't remember the last time I did one actually.

14/06/08
-Off
-fasting 17h

13/06/08
-Off
-Fasting 17h

12/06/08
77.2kg bloody light
DROM
Fasted 16.5h (4h PWO)

-Evil Wheel:
Kneeling x7
Standing Incline 3 rolls x4

-Back Squats: 100x3 / 102.5x3x2
These were feeling heavy but moving nice. Could have done more but feeling like a volkswagon hit me, which isn't as bad as a truck but still hurts

-Bench Press: 71.5x5x2 / 71.5x4*
Oooh, so close on the last set. Felt pretty good though and comparing how I was feeling I'm surprised I managed that much.

-3 Rounds for time of:
20 KB Cross-Chops, 17kg
20 Sit-ups
20 Ball Slams, 25lbs
6:22

My body has been hurting the last couple days but I've been telling myself to suck it up and get over this bump and the it'll be easier from here on out. I hope I'm right. Weighted in really light, back and core burning but still did a couple evil wheel roll-outs, decided to keep the back squats a bit lighter, bench press felt real good even though I failed on the last rep, and the metcon was solid work. Days off now.

10/06/08
78.0kg (AM)
DROM
-Handstand: 40sec Up/60sec Rest x4 (alt way I face)
-Power Cleans: Worked up to 67.5x1. Blah, my body just wasn't there.
-Front Squats: 85x5x3 heavy
-Deadlift: 150x2 blah, wanted 5reps
-Weighted Pull-ups: 14x5x2/15kgx5
The weights felt heavy today. The only things that felt alright were the handstands and weighted pull-ups. Clean and deadlifts just sucked. Front Squat was ok. One of those days I just wanted to stay in bed but knew I had to just suck it up for the greater good.

09/06/08
78.6kg
DROM
-Evil Wheel:
10 Kneeling
4x4 Standing Incline
10 Kneeling
-Push Press:
Worked doubles and singles up to 65x1, which was a bit heavy and had a bit too much press out.
-Over-Head Squats: 45x5 / 47.5x5x2
Bit shakey. Second set of 47.5 was way easier.
-3 Rounds for time of:
10 KTE
15 Box Jumps, Lower thigh
20 KB-Swings, 17kg
7:31
-Windmills: 17kg x3x3

08/06/08
78.2kg
DROM
-Wall Handstands:
40sec up/60sec rest alt facing wall
-Hang Power Cleans:
45x2
50x2
55x2
60x2
62.5x1
65x1
67.5x1 squat
-Back Squats: 100x5x3
Heavy but solid form. Bar was in a much more confortable positions.
-21-15-9 for time of:
Bar Dips
Pull-ups
6:11
The dips caught up to me fast and the rack I do pull-ups on is getting shakier and making kippers tough.
-3 Rounds cool down:
10 BW GHR
10 Band Twists/side

07/06/08
-Fasting 17.5h

06/06/08
79.6kg
Fasted 16h (6h PWO)
DROM
-Evil Wheel work:
Kneeling x10
Standing Incline 3 roll outs x4
Kneeling x10
-Power Snatches: Worked up to 45 for singles
-Bench Press: 71x5x2 / 71.5x5
-Back Squats: 100x3x3
-Rounds for time of:
15 KB Swings, 17kg
15 Kipping Pull-ups
4:55
A mixed workout. I was doing one of the days off of Gant's template he's laid out with intention to follow it but I see now that I'll be making some adjustments such as:
Snatches. They hurt me (in a bad way) and after 7 months of O-lifting training I've made practically no progress and just plain old suck at them. Still. I will ditch them.
As for the rest of the workout; bench press was solid and will have to go up a notch, back squats weren't there at all. The bar didn't feel good on my back. I like the idea of more evil wheel and core work like Gant laid out. WOD was alright, the pull-up bar at my gym kills my hands.
I need to track food intake for the next week or so.

03/06/08
-Fasted 17h
-PM Ultimate Frisbee

02/06/08
79.0kg
Fasted 16h (4.5h PWO)
DROM
-Over Head Squts: 60x4 / 60x3x2
Blah. Was trying for 60x5x3. The weight felt light but I kept loosing stability and dropping it. Something to work towards
-Weighted Dips: 40x5/50x5/60x5
First time giving these a try so I started conservative. I was suppose to do shoulder presses but the OHS drained my shoulders for that. 60x5x3 is doable.
-Deadlifts: 147.5x5
Solid. 150kg x5 for sure.

01/06/08
78.0kg
DROM
Fasted 20h PWO
-5 Rounds for time of:
20 Double Unders
15 Pull-ups
10 GHD-Sit
14:19
My lungs were burning during and after this one. Getting really good at double unders and only had a hickup or two in the 3rd round but for the most past they were broken into 5-10s.

31/05/08
-Fasting 18h