28/08/09
BW 78kg (PM)
-Dips: 17/12/10/10/10 = 59
-Pull-ups: 9/7/6/6/6
-Handstand/Evil Wheel circuit x5
HS 45sec
6 Ramp EW

Feeling a bit dragged so I skipped the rows. Dips went well as did handstands. Go for 50 sec holds.

27/08/09
BW 77.7kg (PM)
-Power Cleans: 80 xF 70 x1 75 x1 75 x1 77.5 x1
-Snatch Grip Deadlifts: 75 x10 80 x10x4
-Pull-ups: 10/8/6
-Plank: 20kg @ 60sec w/40sec rest

Weighted in pretty light and just wasn't feeling too good. Pulled 80kg last time and felt I had more but didn't have it in me. The 77.5 was a bit ugly.

25/08/09
BW 78.2kg (PM)
-Rowing:
200m w/2min rest X5
38.5 average
-Shoulder Press: 40 x5x2 45 x4
-Handstand/Evil Wheel circuit

Not really feeling it today so I took it a bit easier. Was suppose to go x10 on the rows but just didn't have it in me. Tried some shoulder presses for the first time in ages; didn't feel 100% at first but was fine as the sets went on. Bloody weak regardless. Going to add them into my next cycle and see how they feel.

24/08/09
BW 78.4kg (PM)
-Front Squats: 60 x10x5
-Pull-ups: 10/8/6
-TGU: 45 x3x3
-Plank: 20kg @60sec w/45sec rest X3
-Side Plank

Week 4 of 5-3-1. Pull-ups felt pretty good done fresh. Need to do them before rowing 2k. Took it easy on TGU but went hard on plank.

23/08/09
BW 79.5kg (PM)
-Row 500m w/ 2min rests X 5
1:45 average
-Dips: 16/12/10/9/8 = 55
-Handstand/Evil Wheel circuit
Handstands done with one foot on the wall, averaging 40sec

A couple days off with family in town. Too much bread and pasta meals but a great time.

20/08/09
BW 78.2kg
-Deadlifts (157.5): 150 x3
-Power Cleans: 70 x3x3
-Snatch-Grip Deadlifts: 80 x10x2 85 x10
-TGU: Ugly. Was try for 50x5x3 but couldn't get past 4. Work on that.

Max effort day on the deadlifts. 150 x3, not too shabby.

18/08/09
BW 78.2kg (PM)
-Row 500m w/2min rests X4
1:45 average
-Dips: 15/11/9/8/8 = 51
-Pull-ups: 9/7/6
-Handstand/Evil Wheel circuit

17/08/09
BW 78.7kg (PM)
-Front Squats: 80 x5 92.5 x3 102.5 x2
Think I could have got 3 out of me but I stood too long and didn't psyche myself up.
-TGU: 45 x3 55 x3x2 60 x3
-Plank: 20kg @60sec w/45sec rest X3

14/08/09
BW 78.5kg (PM)
-Rowing:
500m = 1:40.6 @30
2min rest
500m = 1:45.6 @29
Solid on the first effort but finished with my legs feeling like jello. Felt like nothing in the tank afterwards.
-Dips: 11/8/7/6/6
Doing the Recon-Ron scheme for dips. No shoulder pain.
-Pull-ups: 9/7/6/5/5
-Handstand work
-Evil Wheel work

Feeling really good. Weight slowly going down and looking good in the mirror. Weights are pretty much staying put, with gains in a couple movements. The full ROM of movements I've been working on have been making me feel really good and loose. I feel no need for stretching or any tightness or pains.

13/08/09
BW 78.8kg (PM)
-Power Cleans: 75 x3x2 72.5 x3x3
-Deadlifts(157.5): 110 x3 125 x3 142.5 x5
-Snatch-grip Deadlifts: 70 x10x3 75 x10
-TGU: 55lbs x5x3

Solid session. 75kg on the cleans was alright but the bar kep going too far forwards. 72.5 was solid. Deadlifts were great, SN-grip DL is getting easier and I'm getting stronger on the TGUs, which I am convinced have helped my shoulder exponentially.

12/08/09
BW 79kg (PM)
Row 100m/Rest 40 Sec x8(reps)x3(sets)
3 rest minutes between sets
Set bests:
18.5 @36
18.6 @35
18.5 @36

11/08/09
BW 79.1kg (PM)
-DB Bench Press: 45 x3 50 x3 60 x3 Ugly. Shoulder didn't feel 100%
-Dips: 8/7/5/5/5
Don't remember the last time I did these so I took it easy. Shoulder felt great.
-Pull-ups: 8/7/5/5/5
-Handstand and evil wheel circuit

10/08/09
BW 78.7kg (PM)
-Front Squats: 75 x3 75 x3 97.5 x4 60 x10x5
-TGU: 50lbs x3 55 x3 60 x3
-Plank: 20kg @60sec w/50 sec rest
Feeling good. Managed an extra rep on the frount squats and going 60kg x10x5 is getting easier. Still murder though. TGUs were solid.

09/08/09
BW 79kg
-Row 200m x10 w/2min rests
37.1@37 best
-DB Shoulder Press: 35 x5 40 x5 45 x4
-Pull-ups: Deadhang/kipping combo
Ugly. Need to work on Pull-ups
-Handstand work

07/08/09
BW 79kg (PM)
-Power Cleans: 75 x3x3
Last rep full a clean
-Deadlifts (157.5): 102.5 x5 117.5 x5 132.5 x6
-Snatch Grip Deadlifts: 70 x10 75 x10x2
-TGU: 50 x3 55 x3
-Plank: 20kg @60sec with 50sec rest X2

05/08/09
BW 79kg (PM)
-DB Bench Press: 55 x5 worked up to
-Deadhang Pull-ups: 11/8/7
-Row:
5 - 100m x2
40 sec rest between reps
3 min rest between sets
19.0 best 1st
18.7 best 2nd
-Hand stand and Evil wheel circuit

It's been nearly 2 months since I last posted and unfortunately the first time in nearly the 4 years I've been posting my workouts that I'll be omitting a couple.
So after a couple days off from camping I was having a tough time getting back into the swing of SS, lifting hard and stuffing my face full of food. I was feeling fat and out of shape, regardless if I was the strongest I'd ever been. I was finding the only way to make progress anymore with SS was by gaining weight and bringing a fuck load of intensity to each and ever workout. My shoulder was killing me and along with bench presses I stopped doing shoulder presses to give my shoulder a rest.
On top of it all, finals week was around the corner and with it stress and time constraints. The stress from that left nothing for my workouts. The workup to finals was exhasting and during the week of finals I had an off week, with my workouts being light, easy, fun and most important a way to relieve some stress. I didn't even bother writting them down.
Somewhere in the mix of all this I made this post and decided to make some changes. I started off with 5-3-1 for a week or two and was having fun but then decided to go for the Texas Method. I felt it was more compound and I'd benefit more from a weekly progression instead of monthly. A week of that and I realized that I just didn't have the intensity for it plus I was hating the whole 5x whatever things, didn't see myself advancing unless I stuffed myself to discomfort, was feeling fat and stale and needed a change. I was having fun with 5-3-1 and liked the heavy workouts with the Boring but Big finish to it. Add to that I wanted to lose a bit of weight, add in some conditioning (rowing) and throw in the odd little exercises (TGU) that I enjoy. That leads me to where I am now:
5-3-1 with some rowing, TGU, light BW stuff and a fare amount of core work. I feel much better so far and plan to keep at it.
My shoulder is on and off; I've been finding that working it is better than not working it and that compound lifting is better than the little isolation exercises that I had been doing. I started off with Bosu-ball push-ups and am going to tinker around with DB presses. The TGU have been a huge help, as has kipping pull-ups.

04/08/09
BW 79kg / 174lbs (PM)
-Front Squats(108): 70 x5 80 x5 92.5 x5
-Front Squats: 60 x 10 x5
-TGU: 45 x3 50 x3 55 x3 60 x3 Hell yeah
-Plank: 20kg @60 sec with 55 sec rest x3