Ok week. Might have screwed up my lower back. Time will tell. Last workout at Mount Pleasant Community Center. I remember the first time I went in there I thought, "yeah, a guy could get strong in here..." A sad ending to a solid facility as I think I hurt my back on my last workout there. Anyway, the new place is set to open in a couple weeks that's going to be stacked to the 9's, whatever that means.

25/10/09
BW 77kg (AM)
-Power Cleans: 60 x3x2 / 62.5 x3 / 65 x3x2
-Snatch Grip DL: 80 x10x2
-Plank 20kg @60sec w/30sec rests X3
Fuck. Tweaked my back on the 2nd set of deadlifts. Doesn't feel like anything serious just a bit uncomfortable like I overworked it. Cut the workout short after that and just did plank and foam roller. Power cleans felt ok but had no snap. Lower back was feeling weak yesterday and didn't feel too strong before todays workout. Must be getting old...

24/10/09
BW 77.4kg (AM)
-Weighted Dips: 10 x5 / 15 x5 / 17.5 x5
-BW Dips: 40 in 3 sets
-Chin-ups: 60 in 7 sets
-Handstand Evil Wheel work
Lower back felt weak and I really noticed on the handstands and evil wheel.

22/10/09
BW 76.5kg (AM)
-Power Cleans: 65 x3x3
-Front Squats: 60 x10x3 / 62.5 x10
-TGU: 60 x3x3
-Plank 20kg @60sec w/30sec rests X3
Power cleans sucked, felt heavy and slow. Had no snap. Front squats were good and I need to stick to 62.5kg. TGU were solid.

21/10/09
BW 77.3kg (PM)
-HSPU: 5x3
-Dips: 60 total
-Pull-ups: 60 in 7 sets
-Evil Wheel and Handstand work
Evil Wheel work pretty ugly but Handstands were solid. HSPU felt pretty good and I'd like to start working on them consistently.

It's been a busy 2 weeks but I've managed to get the workouts in, lifting the required weights and making a couple "PRs" in the upper body lifts. Dips are going strong as are shoulder presses. I'm not sure if I'm going to switch out the presses for handstand push-ups though. Maybe use them as a supplement lift to the presses as high rep presses don't sit well with my shoulder.

I've also been thinking about goals lately and I've come up with a couple concrete goals I want to make. The weights in bracket are approximate based on 78kg, which is a little more than I'm weighting right now.
Front Squat 1.5 x BW (117.5kg)
Deadlift 2.25 x BW (175kg)
Weighted Dip 0.5 x BW (40kg)
Turkish Get-Up 0.5 x BW (85lbs)
Fully extended evil wheel

18/10/09
76.5kg (AM)
-Weighted Dips: 20 x5 / 23 x2 / 26.25 x3
-BW Dips: 13/10/10
-Chin-ups: 60 total
-Handstands: 60sec x3
-Evil Wheel 5x3 #5
Good stuff. Handstands a bit shakey and evil wheel was a bit lacking but it's been a couple weeks since I last went hard.

16/10/09
77.5kg (PM)
-Deadlifts: 125 x5 / 142.5 x3 / 160 x1
-Power Cleans: 70 x2 / 65 x3 / 60 x3x2
-TGU: 50 x3 / 55 x3 / 60 x3
-Plank 20kg @60sec w/30sec rests X3
This should have been much easier but alas. It's been a busy couple days so I'm happy with what I pulled.

13/10/09
BW 78.1kg (PM)
-Shoulder Press: 40 x3 / 45 x3 / 50 x3
-Dips: 12x5
-Pull-ups: 55 total
-Evil Wheel work
Solid work.

12/10/09
BW 77.5kg (PM)
-Front Squats: 85 x5 / 95 x3 / 106 x1 / 62.5 x10x5
-Plank 20kg @60sec w/30sec rests X3
Tried for a 2nd rep but failed but not too bad comparing how I felt.

11/10/09
BW 76.7kg (AM)
-Weighted Dips: 45lbs x3 50lbs x3 55lbs x3
-BW Dips: 12/12/12/12/11
-Chin-ups: 52 total
Leduc workout. Weighted dips felt pretty good comparing that I had to hold a DB with my legs. Skipped the handstands and didn't have my evil wheel.

10/10/09
BW 77kg (AM)
-Deadlifts: 260lbs x3 305lbs x3 345lbs x1
-Snatch-grip DL: 135lbs x10x2 150lbs x10 155lbs x10 160lbs x10
-Plank 20kg @60sec w/30sec rests X3
Went back home for a couple days, had a few off but managed to get into the gym. Nice new facility but the bars are way to think to do any heavy deadlifts or cleans. Everything was in pounds so I had to do the math as best as I could. 345lbs = 156kg and I should have only been trying 150kg. Oh well.

07/10/09
BW 78.2kg (PM)
-Should Press: 37.5 x3 42.5 x3 47.5 x5
-Dips: 12/12/12/12
-Pull-ups: 52 total
-Handstand work
Shoulder Presses were solid, managed 2 extra reps and I think I could have gotten a 3rd. That said shoulder presses have been bothering my shoulder just a bit. It's only until the next day that I feel it but it's there. I should probably stick with them to strengthen that weak point but I've been thinking handstand push-ups lately...

05/10/09
BW 77.3kg (PM)
-Front Squats: 77.5 x3 90 x3 100 x3
-TGU: 65lbs x3x2
-Plank: 20kg @60sec w/30sec rests X3
Front squats felt good. I think I could have manged 4. Got to think "hump" when going up. Had TGU some crashes with the TGU. 65lbs is heavy.

Week totals:
Pull-ups: 107
Dips: 112

02/10/09
BW 77.5kg
-Weighted Dips: 17.5 x5 20 x5 23.75 x4
-BW Dips: 12/10/9/8 = 39
-Chin-ups: 5/5/12/10/8/8/8 = 56
-Incline Evil Wheel: 5 reps x 3 @#3
Week totals:
Pull-ups: 111
Dips: 115

Ok workout. Missed the last rep on the weighted dips and was pressed for time on the handstands.
Schedual is going to be changing due to work/school...

01/10/09
BW 77kg (PM)
-Cleans: 70 x3x3
-Deadlifts: 110 x5 125 x5 142.5 x5
-TGU: 60 x3/3/2
-Plank: 20kg @60sec w/30sec rests X3
Reasonable workout. Cleans felt pretty good and deadlifts were hard and heavy. TGU I crashed on the last rep of the last set each arm. I know I have 65 x3x3 in me, just need to concentrate more. Planks were murder with only 30 second rests. Time to start increasing the work time.