30/05/08
79kg (mid)
Fasted 18h PWO
DROM
25 DU = 58 sec getting good at these
-Front Squats: 90x5x3
Heavy. Stay with this weight
-Bench Press: 71x5 / 70x5x2
71 felt like a ton and 70 flew right up. Should have stuck with 71
-Weighted Chin-ups: 13kgx5/13.5kgx5/14kgx5
-GHR: 15kgx3/10kgx5/12.5kgx5


29/05/08
78.8kg (AM)
DROM
20 Double Unders = 44 sec
-Evil Wheel Work:
Kneeling x5
Standing Incline 3x7
Kneeling x15
Making some good progress on these. Starting to get really low.
-Chelsea:
6 Rounds total + 13 sec on the 7th
I suck. Push-ups killed me.
-Windmills: 17kgx3/arm x5 / 55lbsx1/arm


28/05/08
80kg (PM)
DROM
25 DU = 55 sec.
-Back Squats: 90x5 / 95x5 / 100x5
-Shoulder Press: 48x5x3
-Elizabeth
21-25-9 for time of:
Power Cleans, 60kg
Bar Dips
10:43

Solid workout. Kept the squats on the lighter side since I was just coming back from a layoff. They felt really good though and my form felt solid. Shoulder press were good, a bit heavy but good. Have to put it up a notch and see what happens. Finished it off with Elizabeth; this was the first time I'd ever done it with 60kg and in not too bad time. My PR was +8minutes but with 50kg and my clean 1RM was 60kg.

22/05/08
80.2kg (AM)
Fasted 17h PWO
DROM
25 DU = 1:35
-Front Squats: 89x5x3
Solid. Got for 90x5x3
-Shoulder Press: 48x5x3
Solid work and a bit of a surprise
-10 Rounds for time of:
10 Deadlifts, 60kg
10 Push-ups
8:33
The going is good. Conditioning is improving, strength is stable and even climbing and I'm feeling good. Now to throw everything off course I'll be taking the next 5 days off for a road trip into Washington state for Sasquatch Fest.

21/05/08
80.6kg (AM)
DROM
20 DU = 1:30
-Evil Wheel Roll-outs:
Standing Incline 3x7
Kneeling 5x2
-10 Rounds for time of:
5 DB Hand Squat Cleans, 45lbs
5 Pull-ups
13:23
Making some progress on the standing AB roll-outs. Metcon inspired from the mainsite video except no run and my time sucked compared to them.

19/05/08
80.4kg (PM)
25 DU = 1:07
DROM
-Back Squats: 101x5x3
-Bench Press: 71.5x5x3
-Weighted Chin-ups: 12.5x5x2 / 13x5
3 Rounds for time of:
10 KB Snatches, 37lbs
15 GH Sit-ups
20 Ball-slams, 25lbs
7:32
Felt good. Weights felt great and will have to move up a notch next session plus I'm feeling a bit more metcon'd, better ggp, recovery, body comp and a little weight loss. All good.

17/05/08
81.6kg
25 DU = 1:36
-Front Squats: 87.5x5x3
-Shoulder Press: 47.5x5x3
-Deadlifts: 146x5
-7 Minute Cindy:
6 Rounds + 5 pull/10 push/7 squat
Good session. Front Squats felt really good same with the shoulder press and I'm sure I've got 147.5x5 on the DL in me. The Finisher metcon was a bit of a joke. Oh well something to work with and gauge myself against.

16/05/08
80.2kg
20 Double Unders = 1:23
DROM
Fasted 16h PWO
-Handstand work: 45sec up / +1min rests
-3 Rounds for time of:
20 Pull-ups
20 Sandbag Half Moons, 45lbs
20 Sandbag Power Cleans + Push Jerk, 45lbs
15:31
Ouch. Broke a couple interior bags inside my sandbag, so much for that idea.

15/05/08
80.6kg
DROM
-Back Squats: 101x5x3
Legs were still pretty sore from Ultimate and the weight felt heavier than I would have liked. Racked the bar after 101x3, thought about stripping the bar down to a lighter weight, toughened up, rethought out my form and just did it.
-Bench Press: 71x5x3
These felt pretty good. Go 71.5
-Deadhang Pull-ups: 10/8/7
-3 Rounds for time of:
10 Diagonal Ball Slams, 25lbs
7 KTE
5 Box Jumps, Mid-thigh
3:55
Just a quicky.

13/05/08
-Fasting 16h
-2h Ultimate Frisbee

12/05/08
80.8kg
500 JR = 3:35
DROM
-Evil Wheel:
Standing Incline 3x5
Kneeling 5x3
-3 Rounds for time:
20 KB Swings, 55lbs
25 Pull-ups
30 Ball Slams, 25lbs
15:25
Ouch. Tore the crap out of my hand on this one and got my ball covered in blood. Inspired from the PMWOD but had no rower. First 20 swings were unbroken which was probably a little stupid and should have paced myself a bit better. Rest was pretty much 7's & 8's for everything.

11/05/08
81kg
-Back Squats: 100x5x2 / 101x5
-Shoulder Press: 48x5x2/ 48x4 / 45x5
-Weighted Chin-ups: 12x5x3
-GHR
Had a long rough day yesterday, staying around at work for 13hours in which I drank more coffee than I'd care to admit but it was all for a good cause. Finished the night with some tequilla and didn't crash untill around 4:30am. Decent session sans the presses which I think my form might have something to do with. 100 on the squats felt good and I think 101 would be a good number to stick with while I work on form and keeping it heavy. Chin-ups where pretty easy.

09/05/08
80.2kg
-Handstand work: 40 sec up/ 60 sec rest x 5
-Deadlifts: 145x5
-50 Burpeers + one foot above reach for time:
4:55
A sad sack workout. I was suppose to do some cleans but after the warm-up and first set, my legs felt like rubber and I opted for some heavy deadlifting instead. Finished off with the CFWOD from a couple days prior with a pretty pathetic time. I'm amazed how running can take it out of you.

08/05/08
79.4kg
Fasted 17.5h PWO
4 min DU work = 43
-Back Squats: 102x5 / 102x3 / 100x5x2
-Bench Press: 72.5x5 / 70x5x2
-Deadhang Pull-ups: 10/9/7
I was feeling the game of Ultimate played so I took yesterday off. I can't remember the last time I ran that much, luckly I wasn't a windbag, choking on my lungs but my legs sure felt it. Which in turn cut into my back squats today. Started off a bit shakey and from there form went to shit. Bench felt pretty heavy too, 70 was alright. BW is a bit down too so I know that doesn't help.

06/05/08
80kg
Fasted 16h PWO
-Evil Wheel work:
5x3 Kneeling Roll-outs
3x5 Standing Incline Roll-outs
5x3 Kneeling Roll-outs
-As many Rounds in 10 minutes of:
5 Ring Dips
7 Sandbag Halfmoons, 24kg
10 Ball Slams, 11kg
Total Rounds: 6 + 3 Ring Dips

-PM: Ultimate Frisbee

05/05/08
81.6kg
-Back Squats: 101.5x5x3
-Shoulder Press: 49x5x2/49x4
-Weighted Chin-ups: 11x5x3
It was all feeling a bit heavy this morning; me, the squats the presses and the pulls. Will increase the squats and chins but stay put on the presses.

03/05/08
80.6kg
-Handstand work: 30 up/60 rest x 5
-4 rounds for time of:
40 sit-ups
20 KB swings - 17kg
10 box jumps - mid-thigh
11:22

02/05/08
-Fasting 16h
80kg
4 min DU = 50
-Back Squats: 101x5x3
Bit shaky at first but felt good by the last set.
-Bench Press: 72.5x5x3
Just barely managed this.
-Deadhang Pull-ups: 10-8-6

01/05/08
-Fasting 20h