21/01/09
78.5kg / 173lbs (PM)
-Row 500m = 1:40.6@31
-Back Squats: 105 x5 / 110 x5x2
I was going to give 117.5 another try but I'm having problems with getting the whole low-bar squat thing down so I decided to make it a form session. I'm just not too sure where that bar is suppose to be. It's either too high moves when I go down or too low and it pushes on my shoulders and makes my elbows scream. I think I found the "spot" and did 105 with easy but 110 was heavier than it should have been.
-Bench Press: 70 x5x2 / 70 x4
Pinned on the 5th. Next time.
-DeadhangPull-ups: 6/6/5
Pathetic. My arms felt drained after all the squat form practice.
-Wind Mills: 50lbs 5x3

18/01/09
78.8kg / 174lbs (PM)
-Row 500m = 1:40.1@29
-Back Squats: 117.5 x5 / 117.5 x4 / 117.5 x3
I should have went with a bit lower weight bit figured what was 1kg?
-Shoulder Press: 45 x5x3
Solid. Bit too much lean but something to work with. Stay put.
-Weighted Pull-ups: 12.5 x5/5/4
-Evil Wheel work