29/01/10
BW 76kg (AM)
-Shoulder Press: 80 x3 / 90 x3 / 100 x4
-Weighted Chin-ups: 35 x3 / 40 x3 / 45 x4
-BW Dips
-BW Chin-ups
-Weighted Sit-ups

27/01/10
-Power Cleans: 140 x3 / 145 x3 / 150 x3
-Deadlifts: 255 x3 / 290 x3 / 325 x4
-Deadlifts: 225 x10x3
-BW Plank: 30sec on / 8sec rest

26/01/10
-Row workout
-TGU: 45 x4x3

25/01/10
-Weighted Dips: 52.5 x3 / 60 x3 / 67.5 x3
-BW Dips
-BW Pull-ups
-Weighted Plank

24/01/10
-Power Cleans: 140 x3 / 145 x3 / 150 x3
-Front Squats: 160 x3 / 185 x3 / 210 x3
-Back Squats: 140 x10x3
-TGU: 55 x3x3

21/01/10
-Shoulder Press: 95 x5 / 95 x3
-Pull-ups: 8/8/8/8/8
-Dips: 12/12/12
-Weighted Plank: 45lbs @60sec w/30sec rest x3

Shoulder Presses are weak and ugly. I'm really sucking at them. Pull-ups were solid though, as was plank.

20/01/10
-Power Cleans: 143 x3x2 / 150 x3
-Deadlifts: 235 x5 / 270 x5 / 305 x6
-Power Cleans: 135 x3x3
-TGU: 47.5 x3 / 52.5 x3 / 55 x3

Solid session; Cleans felt good to start off with, deadlifts were great, more cleans for some fun and then some solid TGUs.

18/01/10
BW 76kg (PM)
-Power Cleans: 65kg x3x3
-Front Squats: 150lbs x5 / 175 x5 / 195 x5
-Back Squats: 145lbs x10x2 / 135 x10x3
-Plank: 60sec on / 9sec rest

First day back from nearly a week off. Wrote my licensing exam and took a trip down to Portland where I ate and drank too much. Back to business now. Power cleans felt good and were popping up nicely. Front Squats were really heavy. 145lbs for 10 with the back squats felt heavy and my form felt really off. 135lbs felt solid. Solid session; took a little over an hour including warm-up and post stretch.

Scale back week. Not really carrying about numbers. This last cycle was pretty solid, just got to keep it going.

11/01/10
BW 76kg (PM)
-Dips
-Pull-ups
-Plank

09/01/10
BW 75.7kg (PM)
-Power Cleans: 67.5 x3x5
-Back Squats
-TGU

08/01/10
BW 76.3kg (PM)
-Dips
-Chin-ups
-Plank

06/01/10
BW 76.5kg (PM)
-Power Cleans: 70kg x3x3
-Deadlifts: 250lbs x5 / 280 x3 / 320 x4
-Deadlifts: 215 x10x2 / 225 x10
-Weighted Plank: 45lbs @ 60sec w/ 30sec rests x3

Awesome. Getting my strength back on the deadlifts. Power cleans were manageable at 70kg but I wasn't extending very well and catching it low. Didn't warm up with as heavy a weight as I should have. Weighted plank is back to where it was. Good stuff.

03/01/10
BW 75.5kg (PM)
-Shoulder Press: 95lbs x5 / 105 x3 / 118.5 x1 / 120 x1
-BW Dips: 13/12/12/12/12
-BW Pull-ups: 10/8/8/8/8
-Plank: 60sec w/ 20sec rests x3

Ahh the one lift that always seem to just suck; the shoulder press. 120 felt pretty good and I'm sure I could do more but trying to get multiple reps is tough.

03/01/10
-Power Cleans: 65kg x3x2 / 67.5kg x3 / 70kg x3
-Front Squats: 165lbs x5 / 185 x3 / 205 x4
-Back Squats: 140 x10x3
-TGU: 55 x3/2/2

Well happy new year with a solid session. Front Squats were solid and I'm getting back to where I was before my injury. Power cleans were pretty solid too; I've got 70kg x3x3 in me. Turkish get-ups were a bit shakey.