29/11/08
BW 76.1kg / 167lbs
-Row 500m = 1:41.5@33 (PR)
DROM
-Back Squats: 108 x5 / 108.5 x5 / 109 x5
Solid form. Going for 109 x 5x3
-Shoulder Press: 44 x5x3
Felt good but I think I need to work on my form.
-Deadhang Chin-ups: 14/9/6
Pulled and pulled to get that 14 out but it hurt me for the last two sets.
-3 Rounds of:
7 Windmills /side, 35lbs DB
10 KTE
45 sec Plank

27/11/08
BW 75.1kg / 165lbs
-Row 500m = 1:41.7@32 PR
DROM
-Back Squats: 107.5 x5x3
Heavy but solid form. Go 108.
-Bench Press: 67.5 x5x3
Solid. Had a spotter stand in for the last set but didn't need help, in fact the last set felt easier than the 2nd. Go 68.
-Power Cleans: 65 x3x5
Solid, lot's of Volume. Go 66.

26/11/08
BW 76kg / 167lbs
DROM
-5 Rounds of:
10 Read Delt Flyes, 8lbs
10 Rotary Cuff Flyes, 8lbs
-5 Rounds of:
Seated Calf Raises
Standing Calf Holds
-5 Rounds of:
12 Overhead Sit-ups, 20lbs DBs
10 Back Ext, 10kg
60 Sec Plank
-Ruttman-Style Stretch and more
Mobility/Recover/Stretch Day

25/11/08
BW 74.7kg
DROM
-Back Squats: 107.5 x5x2 / 105 x5
Missed another day yesterday. Tired and under fed the last couple days. 107.5 felt heavy and my form was a bit shaky on the second set so I dropped to 105 for the 3rd, which felt good and solid. 107.5 x5x3 next time.
-Shoulder Press: 43.5 x5x2 / 44 x5
Pretty good. Form felt good. Go 44 x5x3.
-Deadhang pull-ups: 11/8/7
-Stretch

22/11/08
Day behind.
75.3kg / 166lbs
-Row = 1:47.0@20
-Back Squats: 107 x5x2 / 107.5 x5
Go 107.5 x5x3
-Bench Press: 67.5 x5x3
Heavy. Had a spotter for the last set and had fingers on the bar for the last rep. Stay for one more session.
-Deadhang Chin-ups: 13/9/7
14 felt like it was right there but felt gassed for the last 2 sets.
-Power Cleans: 60 x3x3

19/11/08
BW 75.7kg / 167lbs
-Row 500m = 1:42.4@32
ha, I think that was a PR
-Back Squats: 106 x5x3
Heavy but doable. Back Squats have been aggravating my left elbow as of late. I played around with grip width and found I need to have a wider grip and put the bar just a notch lower on my back. 107 next session.
-Shoulder Press: 43 x5x2 / 43.5 x5
Solid. Go for 43.5 x5x3
-Deadlifts: 130 x5 / 135 x5 / 130 x5
The last set was stop and go with no bounce off the ground but a true "dead-lift" instead. Felt much heavier and my grip gave me no problems.
-3 Rounds of:
5 Windmills/arm, 40lbs
10 KTE

17/11/08
BW 75.3kg / 166lbs
-Row 500m = 1:43.2@31
-Back Squats: 105 x5x3
Solid. After seeing this video I feel much more confident about my form. Go to 106.
-Bench Press: 67 x5x3
Heavy. 67.5 is there but I'll need a spotter just in case next time.
-Deadhang Pull-ups: 10/7/7
-3 Rounds of:
8 GHD Sit-ups + Russian Twist, 15kg
Plank 60sec

15/11/18
BW 75kg
DROM
-Deadhang Chin-ups: 13/10/8
-Seated Calf Raises
-5 Rounds of:
10 Leg Raises
10 GHD Back ext, 15kg
-Stretch w/ 20sec intervals
Went in for an "auxiliary" day to do some of the stupid stuff I normally hate to do or don't have time for. I'm going to try and make it into the gym once a week for one of these days, which I hope to look somehting like this:
-Row 500m
-DROM
-5 Rounds of:
10 Read Delt Flyes
10 Rotary Cuff Flyes
-5 Rounds of:
Seated Calf Raises
Standing Calf Holds
-Pull-up/Chin-up x3
-5 Rounds Core Circuit
-Ruttman-Style Stretch and more

14/11/08
BW 74.7kg / 165.5lbs Feeling and looking a bit light this morning
DROM
-Back Squats: 104 x5x3
My arms kind of hurt after these. Want to go 105 but it might be much. Form was solid.
-Shoulder Press: 45 x5 / 42.5 x5x2
Blah. 45 was hard and ugly, but I got some pointers on form, dropped the weight and the rest felt good. I'm going to start off at a lower weight and work my way back up. I need to use a narrower grip than what I've been using.
-Cleans: 62.5 x3x3 / 65 x3x2
Solid. Go for 3 sets of 65 next time
Good session. Got some good pointers and input from a lifter at the gym about doing Rack-Pulls and Deadlift Haults to supplement my deadlifts because I'm only doing them once a week.

12/11/08
BW 75.1 / 165lbs
-Row 500m = 1:46.2@29
-Back Squats: 103 x5x3
Solid. Felt better than 102.5. Go for 104
-Bench Press: 66.5 x5x3
Heavy. Didn't think I was going to manage all 3 sets after the first. Go for 67
-Deadhang Pull-ups: 10/8/7
-3 Rounds of:
5 Windmills /side, 40lbs DB
10 KTE

10/11/08
BW 75.5kg / 166lbs
-Row 500m = 1:44.9@30
-Back Squats: 102.5 x5x3
Heavy as hell but manageable. Go to 103.
-Shoulder Press: 45 x5x2 / 45x3
Fuck. Did 45 the other day...
-Deadlifts: 130 x5
Solid. Grip was wayning a bit but managed it. Try 135.
-3 Rounds of:
12 Overhead sit-ups, 20lbs DBs
60sec Plank
ouch

08/11/08
BW 75.1kg / 165lbs
-Row 500m = 1:43.3@31
-Back Squats: 101.5 x5x3
Solid. Go 102.
-Bench Press: 66 x5x2 / 66.5x5
Solid. Go for 66.5 x5x3
-Deadhang Chin-ups: 12/8/8

06/11/08
BW 75kg / 165lbs
-Row 500m = 1:45.2@31
-Back Squat: 101x5x3
Solid. Go up to 102.
-Shoulder Press: 45x5x3
Heavy. Go 45.5.
-Power Cleans: 60 x3x2 / 62.5 x3x2 / 65 x3
Pretty solid. Go 62.5 x3x2 / 65 x3x3
-3 Rounds of:
10 GHD Sit-ups, 10kg
15 GHD Back Ext, 10kg

It's been a while since I've made any comments so it's time to write some shit. Moved about 2 months ago and had a little bit more time between sessions than I'd like. Also didn't put as much food down as per usual, coupled with the stress of moving and I lost some weight and subsequently some strength. Got back on the horse though and started up with my own MEBB, which was pretty much a strength movement at 5x3 and a metcon. Have been doing that for the last month and a bit with some decent progress and gains. Strength slowly came back and I gained some good LBM all the while getting some decent conditioning in. I was enjoying it and seeing some good progress but I would like to get a bit stronger and bigger so I decided today to jump back onto the SS wagon and go hard on it for 16 weeks and see what happens. I'm not going to stuff myself with food and drink a gallon of milk a day like I was but this time around go for a leaner gain and try for a higher strength to bodyweight increase. I've found a great little community center nearby. The gym is a bit crammed and there's only one squat rack but there is a set of bumper plates and a small platform plus there's a solid ground of guys lifting there that are pretty much in the same boat and mindset as I am. That latter is the selling feature really. The testosterone was flowing in there today.

03/11/08
BW 75kg / 165lbs
-Row 500m = 1:49.9@28
-Back Squats: 100x5x3
-Bench Press: 65x5x3
-DH Pull-ups: 9/8/7
-Overhead Sit-ups: 12lbs x12x3
All the weights felt pretty easy and solid. Going for 101 and 66 next time.

31/10/08
BW 75kg / 165lbs
-Clean-grip Deadlifts: 137.5x2 / 130x3
fuck, my grip kept giving out on me regardless of DL grip or clean grip.
-21-15-9 of:
Overhead Squats, 40kg
Burpees
9:49

29/10/08
BW 75kg / 165lbs
-Row 1000m = 3:45.0
-Bench Press: 64x5x3 / 65x5
-5 Rounds for time of:
15 DB Split Cleans, 40lbs
21 Pull-ups
19:30
-Overhead Sit-ups: 20lbs x12x3