Back off week 05/04 - 11/04

11/04/10
-Pull-ups
-L Sit
-Ring Dips
-KEW
-Handstands

09/04/10
BW 75kg (AM)
-Deadlifts
-TGU
-BW Plank: 3min

07/04/10
-Pull-ups
-L Sit
-Ring Dips
-KEW
-Handstands

05/04/10
BW 75.8kg (AM)
-Power Cleans
-TGU
-Back Squats

04/04/10
Home Workout
-Pull-ups: 8/6/5/5/4
-L-Sits: 12/12/10/10/10sec
-Ring Dips: 8/6/5/5/5
-KEW: 15/12/12/12/12

02/04/10
BW 75.2kg (AM)
-Power Cleans: 60 x3 / 65 x3 / 68 x3
-Deadlifts: 125 x5 / 145 x3 / 163 x1
-TGU: 28 x3x3
-Weighted Plank: 25kg @ 60sec w/30sec rests x3

Solid Session. Deadlifts were heavy but could have pulled more; no double in there though. MIssed the last rep on the TGUs but they're coming along strong. Weighted Planks fucking hurt.

31/03/10
75.8kg (AM)
-Weighted Dips: 25 x2 / 30 x1 / 37.5 x1 / 40 x1
-Pull-ups
-BW Dips
-Core Work

29/03/10
BW 75.6kg (PM)
-Front Squats: 80 x5 / 90 x3 / 102.5 x2
-TGU: 25kg bar x3x3
-Pull-ups
-Back Squats: 65 x10x3

28/03/10
-5 Rounds:
Pull-ups
Handstands
Ring Dips
-3 Rounds:
Evil Wheel
Ring Dips

26/03/10
BW 75.6kg (AM)
-Power Cleans: 60 x3x3
-DL 120 x3 / 135 x3 / 153 x3
-TGU: 25kg bar x3x3

24/03/10
BW 76.4kg (AM)
-Weighted Dips: 25 x3 / 30 x3 / 35 x2
-Pull-ups
-BW Dips
-Core Work

22/03/10
BW 75.8kg (AM)
-Front Squats: 70 x3 / 85 x3 / 97.5 x4
-TGU: 25kg bar x3x3
-Back Squats: 65 x10 / 67.5 x10x2

21/03/10
AM home workout
Pull-ups
Handstands
Push-ups

19/03/10
BW 75.8kg (AM)
-Deadlifts: 110 x5 / 125 x5 / 145 x5
-Turkish Get-ups: 20kg bar x3x2 / 25kg bar x2x2
-Deadlifts: 100 x10x3

On little sleep for this workout. 145x5 was heavy on the DL. TGU's with the bar are tough.

17/03/10
76.8kg (PM)
-Weighted Dips: 25 x4 / 27.5 x3 / 32.5 x2
-Pull-ups: 35 total
-BW Dips: 41 total
-BW Plank: 2:20

Blah. Sucked big time on the weighted dips. I'm sucking on the 5 rep weeks.

15/03/10
BW 77.6kg (PM)
-Power Cleans: 65 x3x3
-Front Squats: 70 x5 / 80 x5 / 92x6
-Back Squats: 65 x10x5
-Plank: 20kg @60sec w/ 30sec rest X3

Front squats strong.

12/03/10
BW 76.4kg (PM)
Ran to the gym
-Hang Cleans: worked up to 60 x3x2
-Deadlifts: 100 x10x4
-Pull-ups
-Dips

10/03/10
BW 76kg (PM)
-Power Cleans: 60kg x3 / 65 x3 / 67.5 x3x2 / 70 x3
-Back Squats: 60x10x5
-Plank: 3min

First workout back at Power Plus. Time to convert back to kilos.

08/03/10
BW 166lbs (PM)
Dips
Pull-ups
Plank

05/03/10
BW 167.5lbs (PM)
-Deadlifts: 275 x5 / 315 x3 / 350 x2
-Deadlifts: 235 x10x3
-TGU: 50 x3x3

03/03/10
BW 166.5lbs (PM)
-Front Squats: 175 x5 / 195 x3 / 220 x2
-Back Squats: 140 x10x5
-BW Plank

02/03/10
BW 166lbs (PM)
-Weighted Dips: 60 x3 / 67.5 x3 / 75 x3
-BW Dips & Pull-ups circuit
-Weighted Plank: 45lbs @ 60sec w/ 30sec rest x3