Finally got around to videoing myself squatting. Not having any pain in my arms. The first two sessions with 110 was heavy and hard but the third session was solid and have room for more.
110 x5 first set Feb 27/09
110 x5 second set Feb 27/09
110 x5 Third set Feb 23/09


27/02/09
BW 79.6kg / 175lbs (PM)
-Back Squats: 110 x5x3
Solid. These felt really good. Feel I could go 112.5.
-Shoulder Press: 48.5 x5/4/4
Need to push my head through more. Stay put.
-Weighted Chin-ups: 15 x5/4/4

25/02/09
BW 79.2kg / 174lbs (PM)
-Row 500m = 1:40.7@30
-Front Squats: 90 x5x3
Solid. Go 91.
-Bench Press: 60 x5x3
Dropped the weight down and working myself back up.
-Power Cleans: 65 x3x3 67.5 x3x2
Solid. Go 65 for 2 sets and 67.5 for 3.
-Kipping Pull-ups: 21
-Kneeling Evil Wheel: 15x3

23/02/09
BW 79kg / 174lbs (PM)
-Row 500m = 1:40.4@31
-LB Back Squats: 110 x5x3
No pain but heavy.
-Shoulder Press: 48.5 x5/4/5
Wow, surprised I managed that. Lost my balance on the second set.
-3 Rounds of:
10 Overhead Sit-ups, 20lbs
60 Sec Plank

21/02/09
BW 78.9kg / 174lbs (PM)
DROM
-LB Back Squats: 110 x5x3
-Bench Press: 71 x4 70 x3 65 x5 67.5 x5
-Kipping Pull-ups: 15x3
Went low-bar on the back squats and they felt solid. No pain either.
I don't know what's going on with me and the bench press. I'm completely regressing I'm going to add push-presses to the mix and stop rotating between bench and shoulder press so:
Shoulder Press - Push Press - Bench Press

Been having some mixed efforts and sessions. Shoulder presses have been going up like crazy, bench has been stalling, back squats have been a thorn on my side. Last session I decided to give LBBS a try again. Shoulder and elbows have been feeling good and except for the whole blinding elbow pain I was experiencing, I feel more comfortable with them. The first two sets were a bit odd but the last was solid. What I found was:
-I lowered the bar a notch and found the spot where the bar needs to be. It's low but not too low.
-I need a really really narrow grip to keep the bar from pushing on my elbows. Like just barely clearing my shoulders
-I need a bit wider stance than what I was using

19/02/09
BW 79.2kg \ 174.5lbs (PM)
-Row 500m = 1:39.7@31
DROM
-LB Back Squats: 105 x5x3
-Shoulder Press: 48 x5x3
-Deadhang Pull-ups: 9.5/7/6
-Kipping Pull-ups: 14
-Evil Wheel + Plank circuit
Shoulder press was solid. 48 felt easier than 47.5. go 48.5.
Tried a set of kipping pull-ups. Need to do that more often. Good for shoulder flexability.

17/02/09
BW 79kg / 174lbs (PM)
-Row 500m = 1:40.7@32
-Front Squats: 88.5 x5x3
-Bench Press: 72 x5/4 70 x5
-Deadlifts: 140 x4
-Power Cleans: 65 x3 67.5 x2 70 x1 72.5 x1 75 x1
Solid on the front squats. Was suppose to do back squats but decided to go FS because of the Deadlifts.
Bench Press is giving me problems. Need to drop down a session or two.
Power Cleans were flying up,

15/02/09
BW 79.3kg / 173lbs (PM)
DROM
-HB Back Squats: 100 x3 102.5 x5 105 x3
-Shoulder Press: 47.5 x5x3
-Weighted Chin-ups: 13.75 x5x3
-4 Rounds of:
60 Sec Plank
30 Sec Rest
Took an extra day off to get over my cold.
The trouble with back squats. They're feeling way too heavy then what they should.
Shoulder Press is solid and keeps going up.
Weighted Pull-ups were solid and need more weight.

12/02/09
BW 78.7kg / 173.5lbs (PM)
-Row
DROM
-Front Squats: 87.5 x5x3
-Bench Press: 72 x4/3/2
-Power Clean: 65 x5x4 67.5 x3
Fighting a cold and probably should have just went home to bed instead of the gym. Was really feeling the last session of squats so I decided to go front squats again. Wrist and shoulder flexibility felt a lot better. Bench Press just sucked and I didn't have it in me at all. Power Cleans felt surprisingly good.

10/02/09
BW 78.9kg / 174lbs (PM)
-Row 500m
DROM
-HB Back Squats: 110 x5x3
These were a bit heavy. I'm going to stick with 110 for another session.
-Shoulder Press: 47 x5x3
Solid work. 47.5 is there.
-Deadhang Pull-ups: 10/8/6
-Windmills: 55lbs x5x3 /arm
Amazing what an extra day off can make. I felt a lot better and fresher today and ended with a solid session. The BS were a bit heavy for my liking and 110 for another session sounds good, shoulder presses are going on strong, pull-ups were sold and windmills were solid making me think I might be able to handle 60lbs.

07/02/09
BW 79kg / 173lbs (PM)
-Row 500m
DROM
-Front Squats: 80 x5 / 85 x5 / 90 x5
Was suppose to do back squats but was dragging my ass and really feeling the last couple of workouts. I realize I've been going 1day on-1day off for 6 sessions now and was really feeling it today and even last session too. So after warming up with back squats I decided to go front squat. It's been a long time and 90 was tough but I think I could manage it for 3 sets of 5. While doing them I realized just how inflexible my wrists and arms have become, which is interesting what with my LB back squat problems. Something to work on...
-Bench Press: 72 x5x2 / 72 x4
Had help on the 5th rep on the last set. I'll get it next time.
-Weighted Chin-ups: 13.75 x5x2 / 13.75 x4.5
Just about. Last time it was no way, this time I was just about there.
-3 Rounds of:
15 Kneeling-Evil Wheel
45 sec plank

05/02/09
BW 78.5kg / 173lbs
-HB Back Squats: 110 x5x2 / 107.5 x5
Not what I wanted or should have been doing. Was set to go 109 but went for 110 instead. Was tired and feeling light and it was too much.
-Shoulder Press: 46.5 x5x3
Solid. Go 47.
-Deadlifts: 137.5 x5
Go 140
-Power Cleans: 60 x3 / 65 x3 / 67.5 x2 / 70x2
These felt really good.
Didn't get as much sleep as I would've liked, was feeling a bit light and was at the end of a long day, lifting much later than I normally would have. All in all it was a solid session sans the squats but with some sleep and food next session should be easy.

03/02/09
BW 78.8kg = 173lbs (PM)
That's a little bit more reasonable scaleage
Row 500m = 1:40.5@
-HB Back Squats: 108 x5x3
Could start to feel a little rounding of the back on these. Just have to keep tight going down and keep my chest up.
-Bench Press: 71 x5x3
Easy. Really easy.
-Deadhang Pull-ups: 9/7/6
-Windmills: 50lbs x5x2 / 55lbs x5

01/02/09
BW 79.5kg / 175lbs (AM)
Weighted myself in the AM with a light breakfast. Guess this is how much I weight. Thought it was going to be less on an empty stomach but guess not. Going to watch the intake and amount of olive oil I'm dousing my food in.
-Row 500m = 1:42.1@29 slow and puffing on air
-Back Squats: 107 x5x3
Solid. Keep moving up.
-Shoulder Press: 46 x5x3
Good effort and intensity. Go 46.5 x5x3 next.
-Weighted Chin-ups: 13.75 x5/4/4
Stay for another session.
P.S. No shoulder or elbow pain.

30/01/09
BW 79.5kg / 175lbs (PM)
-Row 500m = 1:39.8@30
-HB Back Squats: 106 x5x3
-Bench Press: 71 x5x3*
*Had a little help on the last set. Would have failed if no one was there. 71kg for one more session.
-Power Cleans: 62.5 x3x2 / 65 x3x3
Solid. Got to keep that back tight and take my time to reset between reps.
-Evil Wheel work