29/09/09
BW 77.5kg (PM)
-Shoulder Press: 35 x3 40 x5 45 x6
-Dips: 12/12/12/8 = 44
-Pull-ups: 5/5/5/11/9/7/7/6 = 55
-Handstands: 60sec x3
-Evil Wheel: 5x3 at #3
Good workout. Trying to get a good amount of volume in on pull-ups and dips. They were done as a circuit with short rests, as were the handstands and evil wheel. Handstands are getting stronger.

28/09/09
76.5kg (PM) blah way too light
-Front Squats: 72.5 x5 85 x5 95 x5 60 x10x3
-TGU: 60 x3 65 x3x2
-Plank: 20kg @ 60sec w/35sec rest x3
Ouch. This workout was killer. Didn't think I'd manage 95 x5 and 65 x10 is murder on the front squats. Only 5kg more but damn. TGU fucking awesome; 65lbs x3x2 was solid and murder. 3x3 for sure.

Scale back week. Feeling it for sure. Evil wheel is getting solid and I'm moving down the ramp more and more. Handstands are becoming more stable and putting in some good moments free-standing. The dips and pull/chin-ups were done in interval this week. TGUs are solid.
Week Totals:
Pull-ups: 83
Dips: 107

25/09/09
BW 77.7kg (PM)
-Weighted Dips: 10 x5 12.5 x5 15 x5
-Dips: 12/10/10
-Chin-ups: 12/10/8/8/8
-Handstands: 60sec x3
-Evil Wheel 5x3 #3

24/09/09
BW 78.5kg (PM)
-Power Cleans: 75 x1 70 x3x3
-Deadlifts
-TGU: 60 x3x3
-Bridges

22/09/09
77.5kg (PM)
-Shoulder Press
-Dips: 15/10/10/10/10
-Pull-ups: 10/7/7/7/6
-Handstand 60sec x3
-Evil Wheel 5x3 #4

21/09/09
BW 76.7kg (PM)
-Front Squats: 65 x10x5 ouch
-TGU: 60 x3x3
-Plank: 20kg @ 60sec w/40sec rest x3

18/09/09
BW 77kg (PM)
-Weighted Dips: 17.5 x5 21.25 x3 25 x3
-Dips: 12/9/8/5/5
-Chip-ups: 12/10/7/7/7
Been a long time since I've done "chin-ups". Use a thumbless grip next time. Did the dips and chins in a circuit fashion.
-Handstands And Evil Wheel work:
Handstands were a bit shaky and I went for failure/crash, working on holding myself from the wall.
Incline Evil wheel was solid. Worked at square #4 for 5's and then #3 for 5's. Square #3 is the new start.

17/09/09
BW 77.1 (PM)
-Deadlifts: 122.5 x5 140 x3 157.5 x1.5
So close to getting two. Was just about fully extended and my right grip gave out.
-Snatch Grip Deadlifts: 80 x10x5
-TGU: 55lbs x3 60lbs x3x2 Ouch. Work towards 60 x3x3
-Bridges: 30sec x3
Solid on these. It's been a long time since I've tried these I was expecting to not be able to even get off the ground. I think I have 45sec in me.

15/09/09
BW 76.9kg (PM)
-Shoulder Press: 40 x5 45 x3 50 x2
-Dips: 12/12/12
-Pull-ups: 10/8/7
-3 Rounds:
Wall Handstands, 60sec
5 Incline Evil Wheel #5
Good session. Need to eat more. Shoulder is feeling good, now I just need to get my strength back on it. Go further from the wall on the evil wheel.

14/09/09
BW 77.7kg (PM)
-Front Squats: 82.5 x5 92.5 x3 105 x2 60 x10x5
-TGU: 55 x3x2 60 x3
-Plank: 20kg @ 60sec w/40sec rest x3
Solid work. Front squats were good and TGu were solid. Do 60lbs for more sets.

12/09/09
BW 77.3kg (PM)
-Weighted Dips (20kg): 17.5 x3 20 x3 22.5 x4
-Dips: 12/11/8
-Pull-ups: 10/8/7/6/6
-3 Rounds:
Wall Handstands, 60 sec
5 Incline Evil Wheel, #5
Feeling better today. Got some food in me and hit the gym not hungry. Did the BW dips and pull-ups in a circuit fashion, which I shouldn't do. I want to improve on them no gas myself on them.

11/09/09
BW 77kg (PM)
-Power Cleans: 72.5 x3/2/2 70 x2
-Deadlifts: 115 x3 132.5 x3 148.5 x3
Terrible workout. Felt really hungry and super light the moment I walked in. After the first could pulls my legs felt like jello. Pulled what I wanted to pull on the deadlifts but I know I could have gotten more. I need to be a kilo heavier.

09/09/09
BW 77.4kg (PM)
-Shoulder Press (52.5kg): 35 x3 42.5 x3 47.5 x3
-Dips: 12/12/11
-Pull-ups: 10/8/7/6/6
-3 Rounds:
Wall Handstands, 60 sec
5 Incline Evil Wheel #5
-Tabata Row: 63cal

08/09/09
BW 77.4kg (PM)
-Front Squats (110kg): 77.5 x3 87.5 x3 100 x3 60 x10x5
-TGU: 55 x3x2 60 x3
-Plank: 20kg @60sec w/40 sec rest

Out of town for the long weekend and took an extra day off. Felt tired coming in but pushed good. Front squats were solid and heavy.

04/09/09
BW 77.5kg (PM)
-Shoulder Press (52.5kg): 35 x5 40 x5 45 x5
-Dips: 11/11/11
-Handstand/Evil Wheel Circuit
-Tabata Rows: 62cal

03/09/09
BW 77.3kg (PM)
-Power Cleans: 70 x3 72.5 x3 75 x3 Bit ugly
-Deadlifts (165kg): 107.5 x5 125 x5 140 x6
-Snatch Grip DL: 80 x10x3
-TGU: 55 x3x2 60 x3

01/09/09
BW 77.5kg (PM)
-Weighted Dips (20kg): 10 x5 15 x5 20 x5 BW x10x3
-Handstand/Evil Wheel Circuit
-Tabata Rows: 61cal

31/08/09
BW 78.4kg (PM)
-Front Squats (110kg): 72.5 x5 82.5 x5 93.5 x5 60 x10x5
-Pull-ups: 9/7/6/5/5
-TGU: 55 x3x3
-Plank: 20kg @60sec w/40sec rest