Away for a couple days to a binge-drinking, I mean music festival this weekend. 4 days completely off plus my computer broke down there's a log jam of updates.

20/05/09
BW 82.3kg / 181lbs (PM)
Row 500m
-Back Squats: 117.5 x5x3
Heavy & hard but done. 3rd set the best.
-Shoulder Presses: 51.5 x4x3
BNP cut into me
-Deadlifts: 147.5 x5
Solid. Try 150
-Power Cleans: 72.5 x3x3
Awesome. Try for 72.5 x3x5

18/05/09
BW 83kg / 183lbs (PM)
Row 500m
-Back Squats: 117.5 x5x3
-Behind the Neck Presses: 40 x5x3
-Deadhang pull-ups: 10/8/6
-Weighted Plank:
20kg @60sec x3

Was suppose to do bench presses but my shoulder was not liking it so I did Behind the Neck Presses instead, pain free. I'm feeling really tight in my mid-upper back lately and have brought in bent over flyes in my warm-up and went light on the BNP. Why? Because when I was O-lifting that's what my coach had me do to increase flexibilty in my shoulder. I'm thinking I might ditch the bench press. I keep getting up to a certain weight and my shoulder acts up on me. I'll try ring dips. Physio would be a good idea too.

15/05/09
BW 82kg / 180lbs (PM)
-Back Squats: 116.5 x5x3
-Shoulder Presses: 51 x5x3
-Weighted Pull-ups: 17.5 x5x3
-Evil Wheel Roll-outs:
Standing Incline 5x3

Feeling ok coming in.
BS heavy; 3rd set the best again. Cues "chest up-control down-knees out" seems to work the best.
Shoulder Press heavy; lots of bend on 1st set, 3rd ok.