31/01/08
BW 77.5kg / 170lbs
-Row 500m = 1:45.
DROM
-Back Squats: 107.5 x5x3
These were heavy, 110 would have pinned me. I'm going one more day at this weight.
-Shoulder Press: 43.5 x5x3
Easy. Going 44.5 x5x3
-Power Cleans: 60 x3x3 / 62.5 x3 / 65 x3
Solid Work. 62.5 sets across should be good.
-Stretch
I've been lethargic the last couple days and have felt like shit. Not enough fresh air, walking, workouts and stretching the last couple weeks as I felt like shit yesterday. My body just plain old ached last night and I felt like I was 27 going on 60, which I attribute to why the squats felt so heavy. One more session at 107.5 and I should be back on track. Life is going change and turn upside-down next week when I start school. I'm hoping to be able to lift 3 times a week and have a stretch/recovery day once a week but school has the funny effect of taking over life. That said, fitness and working out has always been my stress release.

Notes and Happenings
I've been working hard this last couple months, putting on some good lean mass and getting my strength back up. My numbers are pretty much where they were in about March/April of this year but this time around I'm about 5kg lighter. I worked my squat up to 112 and again got pinned like all those months back. I'm a bit concerned as to why I am stuck again at the same number and thinking it might just be mental but also could be a form issue. I've dropped the weight back 10% and started a back-off period which I'm currently in the middle of. I flew back home to Edmonton for the week and managed to get 2 sessions in during the week but not the 3 I wanted. No matter though, I figure the extra rest and food will help. My left shoulder is a bit stiff and acting up a little. Need to get a recovery workout in.

27/12/08
BW 78.4kg / 172.8lbs (PM & different scale)
-Row 500m
DROM
-Back Squats: 105 x5x3
-Bench Press: 150lbs (69kg) x5x3
-Deadhang Pull-ups: 9/7/6
-Ab Roller Work: Kneeling 15x3

23/12/08
BW 77.2kg / 170lbs (PM & different scale)
-Row 500m
DROM
-Back Squats: 102.5 x5x3
-Shoulder Press: 43 x5x3
-Deadlift: 135 x3
-Weighted Chin-ups: 30lbs x5 / 30lbs x4x2

19/12/08
BW 76.4kg / 168lbs (PM)
DROM
-Back Squats: 100 x5x3
-Bench Press: 68.5 x5x3
-Weighted Chin-ups: 12.5 x5x3
-Windmills: 50 x5x3

17/12/08
BW 77.1kg / 170lbs (PM)
DROM
-Back Squats: 112 x5 / 112 x3F / 90 x8x2
Dam, got pinned. Well I guess that means it's time to reset and take it from there.
-Shoulder Press: 42.5 x5x3
Solid. Go 43 x5x3
-Deadlifts: 135 x5x3
Heavy. Try 136.
-3 Rounds of:
5 Turkish Sit-ups, 45lbs DB
60 sec Plank
-Stretch

15/12/08
BW 77kg / 170lbs
-Row 500m
DROM
-Back Squats: 112 x5 / 112 x4F / 100 x5
Crappy day. The first set was alright but the second was terrible, even 100 felt bad; hips were moving way too far back. My arms felt alright but were still a bit sore. I think I can get this 112 next time though. I cleaned Saturday, went for a long-ass walk Sunday plus the gym was freezing and I was there earlier than usual. I think I might bring the camera in for a form check too.
-Bench Press: 68.5 x5x2 / 68.5 x4
Arrg, just missed the last rep.
-Deadhang Pull-ups: 7/7/6
These just sucked
-3 Rounds of:
5 Overhead Sit-ups, 25lbs DBs
10 Hanging Leg Raises
30 Sec Cobra hold
Crappy workout. Rest and get back at it.

13/12/08
BW 76.4kg / 168lbs (AM)
-Row 500m
DROM
-Cleans: 65 x3x2 / 62.5 x3 / 60 x3x2
Arrg, my right elbow was acting up on these and bit into me. I was catching 65kg pretty low and it was feeling too heavy so I dropped it from there. 60kg was easy. Did the ankle stretch between sets.
-Heavy hip stretching
-4 rounds of:
5 Windmills/side
60 sec plank
Worked up to 50lbs DB
Bit of a mixed bag day with some recovery stretching and some painful lifting.

12/12/08
BW 77kg / 170lbs (AM)
-Row 500m
DROM
-Back Squats: 111.5 x5x3
This hurt me. I've slowly drifted back to using too narrow of a grip and my arms have been killing me. The third set I used a wider grip and it felt much better. Other than that the sets were heavy as hell but solid. Got to keep my knees out. I feel I'm nearing failure and am a bit surprised I manged 5 on the last set.
-Shoulder Press: 40 x5x3 / 42.5 x5x2
I've completely reset myself on these and am working on form. 42.5 felt good.
Ran out of time and had to get to work. Missed out on power cleans, again.

10/12/08
BW 76kg / 170lbs (PM)
-Row 500m = 1:45.2@29
DROM
-Back Squats: 111 x5x2 / 111.5 x5
Sets are getting heavy and I need to not let myself get greedy. Got to keep my knees out on the back squats. Going 111.5 x5x3 for next workout.
-Bench Press: 68 x5x3
Solid. Having someone stand behind me for a spot without spotting really helps me mentally. Go 68.5 x5x3
-Deadhang Chin-ups: 13/9/6
Was suppose to do cleans but it was dumb-fuck day at the gym with every moron and they're buddy wasting space with weird squat shit that made me grimace and the same guy who keeps doing the 300 workout 3 times a week taking up too much equipment and space for that foolish venture.
-Windmills: 40lbs x5 / 45lbs x5 / 50lbs x5x2

09/12/08
BW 76kg / 170lbs (AM)
Stretch/Extra day. Solid session. Covered rotary cuffs, calfs and a couple DROM movements that hurt me in the right places. I'm notice a difference with these sessions
-3 Rounds of:
10 back ext, 10kg
10 Leg raises
60 sec plank

08/12/08
BW 77kg / 170lbs (PM)
DROM
-Back Squats: 110.5 x5 / 111 x5x2
-Shoulder Press: 44 x5 / 44 x4 / 42.5 x5x2
-Deadhang Pull-ups: 10/8/7
-Windmills: 35lbs x5 / 40lbs x5 / 45lbs x5 / 50lbs x5
-Back squats were heavy but solid. I didn't feel form giving out. Only note I would point out would be to push my knees out more on the ascend. I want to keep going up more but these sets are pretty dam heavy and I think I'm at the point where adding 1kg per session is out of the question. I'll start with 111 next session and move up in 0.5kg increments from there.
-Shoulder Press is ugly and sketchy. I need to re-read and re-learn them.
-50lbs DB windmills felt good.
-Stretched between sets. Stretched body parts that weren't directly affecting the lift I was performing. Felt good and kept me warm.
-2 days off felt good.

05/12/08
BW 77kg / 170lbs (PM)
-Row 500m = 1:45.7@29
DROM
-Back Squats: 110 x5x3
-Bench Press: 67.5 x5x3
-Deadhang Chin-Ups: 13/10/6
Back squats were hard and heavy but my form was solid. Going to start next session with 110.5 and increase 0.5kg per set. 111 is there.
Bench Press was solid today too. Weight was flying up compared to last session. Got to keep my shoulder blades tight, that makes a huge difference. 68kg is the starting point next session.
Chin-ups were good but I relaxed too much on the last set and only managed 6.
Also did some light stretching in joint mobility between sets. Felt good.

04/12/08
BW 76kg / 176lbs
DROM
-Rotor Cuff work
-Calf work
-Calf and Hip Stretch
-3 Rounds of:
10 Back Ext Russian Twists, 10kg
10 Leg Raises
60 sec Plank
-Long Stretch
Recovery session proceeded with a long walk on the ocean.

03/12/08
BW 76.4kg / 167lbs
-Row 500m = 1:43.7@30
DROM
-Back Squats: 110 x5x3
-Shoulder Press: 44.5 x5x2 / 44.5 x4
-Deadlifts: 130 x5 / 132.5 x5x2
-3 Rounds of:
10 Overhead Sit-ups, 20lbs DBs
60 sec plank
Some sketchy reps on the back squats. A couple my kneels were pushing too far in front of my feet but I keep on managing to notice the form break down and correct myself on the next rep or set. I'm staying at 110 for one more session. Feeling a bit beat down and looking forward to 2 days off.
Shoulder press sucked and I missed the last rep. Deadlifts were solid; stop and go.

01/12/08
BW 75.9kg / 167lbs
DROM
-Back Squats: 110 x5x3
-Bench Press: 68 x4 / 67.5 x4 / 67.5 x3 / 65 x5
-Deadhang Pull-ups: 9/8/7
A mixed day. Squats were solid; Was supposed to go 109 x5x3 but figured what's 1kg? Managed to keep my knees out and weight on my heels but felt my hips slip out a bit too much on a couple reps. Just have to stay tighter. I want to stay at 110 for one more session and see how it feels.
Bench Press just sucked; 67.5 x5x3 was an effort last week and today I just didn't have it in me at all. Pull-ups sucked also and I'm thinking that max out of chin-ups the other day bit into me a little.