31/05/10
BW 73.8kg (PM)
-Power Cleans: 65 x3 / 67.5 x3x2
-TGU: 22.5x3x2 / 25 x3 / 30 x1 / 35 x1 / 37.5 xF
-Pull ups:
-Weighted Plank: 25kg @60sec w/30sec rest X3

Scale back week, just did what I wanted to play around with. Weighted Plank was tough.

28/05/10
BW 74.8kg (PM)
-Deadlifts: 135 x5 / 147.5 x3 / 162.5 x2
-TGU: 20 x3x2 / 22.5 x3x2 / 25 x3
-Deadlifts: 112.5 x10x3

Fuck. Was suppose to go 165 but forgot a plate and only managed 2 reps. Big let down, especially after going for 156 x5.

26/05/10
BW 73.8kg (AM)
-Weighted Dips: 20 x5 / 30 x3 / 40 x2 / 42.5 x1
-Pull-ups
-Ring Dips
-Standing Incline Evil Wheel

Solid on the weighted dips. Getting really deep on the evil wheel.

24/05/10
BW 74.6kg (PM)
-Front Squats: 82.5 x5 / 94 x3 / 105 x1 / 105 x1
-Back Squats: 72.5 x10x5
-Weighted Plank: 25kg @60sec w/30sec rest X3

Blah. Failed on the second rep both sets, just didn't have it in me. Destroyed last week but wasn't there this week. Deadlifts from the Friday before might have taken it out of me.

21/05/10
BW 74.2kg (PM)
-Deadlifts: 120 x3 / 138 x3 / 156 x5
-Deadlifths: 110x10x5
-BW Plank: 4:15

Fucking awesome. 2 extra reps on the deadlifts, intense. Managed 15 extra seconds on the plank too.

19/05/10
BW 75.4kg (AM)
-Weighted Dips: 25 x3 / 30 x3 / 35 x3
-Ring Dips
-Pull-ups
-Standing Incline Evil Wheel

Heavy on the weighted dips. Fought to get the third rep. Try 36x3

17/05/10
BW 75kg (PM)
-Front Squats: 77.5 x3 / 87.5 x3 / 100 x4
-Back Squats: 70 x10x3 / 72.5 x10x2
-Weighted Plank: 25kg @60sec w/30sec rest X3

Solid on the Front Squats.

16/05/10
BW 74.4kg (mid)
-Turkish Get-ups: 20 x3 / 22.5 x3 / 25 x3 / 27.2 x2 / 30 x1 / 32.5 x1 / 35 x1
-Pull-ups
-HSPU: 3x5
-Standing Evil Wheel

Solid workout. Manged 35kg on the TGU both sides this time around. Will try 37.5 next time. HSPU were done to 9 stacked plates. 8 might be just about there. Standing evil wheel is getting deeper.

14/05/10
BW 75kg (AM)
-Deadlifts: 112.5 x5 / 130 x5 / 147.5 x5
-Turkish Get-ups: 22.5 x3x3
-Deadlifts: 110 x10x3

I think this is the heaviest I've ever gone on the deadlifts for a set of 5. Last time I hit this number was about a year ago and I was weighting in 5kg heavier than now. Awesomeness.

12/05/10
BW 74.2kg (AM)
-Weighted Dips: 15 x5 / 20 x5 / 25 x6
-Pull-ups
-Ring Dips
-Standing Incline Evil Wheel

Solid on the weighted dips. Try for 27.5 x5 next session.

10/05/10
BW 75kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 94 x6
-Back Squats: 70 x10x5
-Weighted Plank: 25kg @ 60sec on/ 30sec rest X3

Solid session. Front squats were f'n heavy but I got that 6th rep out. Need to keep my elbows up. Back squats were solid. Weighted plank nearly killed me.

07/05/10
BW 74.6 (AM)
-Deadlifts: 110 x10x5
-TGU: 22.5 x3x3
-BW Plank: 3min

05/05/10
BW 74.4kg (AM)
-Weighted Dips: 15 x5x3
-Pull-ups
-Ring Dips
-Standing Incline Evil Wheel

03/05/10
BW 74.4kg (PM)
-Power Cleans: 65 x3x3
-Back Squats: 70 x10x5
-Weighted Plank: 25kg @60sec on w/30 sec rest X2

02/04/10
BW 74kg (AM)
-Turkish Get-ups: 20 x3 / 25 x3x2 / 27.5 x2 / 30 x1 / 35 x1RH/0LH
-Ring Dips
-Pull-ups

Felt really strong on my right side on the TGUs but my left was a bit weak getting off the floor. Pretty good effort though comparing that I deadlifted a PR last night and had a PR plank.

01/04/10
BW 74.2kg (PM)
-Deadlifts: 127.5 x5 / 145 x3 / 162.5 x2
-Deadlifts: 105 x10x5
-BW Plank: 4:00

Solid PR on the deadlifts, 2 were easy and just about had 3. New PR on the BW plank; 5 minutes is there.

29/04/10
BW 74kg (PM)
-Weighted Dips: 30 x3 / 35 x1 / 37.5 x1
-Pull-ups
-BW Dips
-Standing Incline Evil Wheel

I need to re-think and come up with a better weighted dip program. Getting super deep on the evil wheel.

28/04/10
BW 73.8kg (PM)
-Front Squats: 82.5 x5 / 92.5 x3 / 105 x1
-Back Squats: 67.5 x10x5
-Weighted Plank: 25kg @ 60sec w/ 30sec rest x3

Front Squat max was heavy but pretty solid. Should have tried for a second set but was feeling the long days I've been pulling and weighted in super light. Back squats were solid.

26/04/10
BW 74kg (AM)
-Deadlifts: 120 x3 / 135 x3 / 153 x3
-TGU: 25 x3 / 26 x3 / 27 x2
-Deadlifts: 100 x10x3

Rough couple days. Insane busy, not eating enough, not sleeping enough and putting workouts to the side. Deadlifts were heavy and ugly as a result but I lifted what was required. I'm sure if I was rested and fed I could have pulled 153 x4 but alas.

22/04/10
BW 75kg (AM)
-Weighted Dips: 25 x3 / 30 x3 / 35 x3
-Pull-ups
-BW Dips
-Standing Incline Evil Wheel: 3x5

Solid on the weighted dips.

20/04/10
BW 74.6kg (AM)
-Front Squats: 77.5 x3 / 87.5 x3 / 100 x3
-Back Squats: 67.5 x10x5

Front squats heavy but doable. I'll get extra reps next cycle.

19/04/10
Home Workout
-Ring Dips
-L-sits
-Pull-ups
-Handstands

18/04/10
BW 74.2kg (AM)
-Deadlifts: 110 x5 / 127.5 x5 / 145 x6
-TGU: 25 x3 / 28 x3 / 28 x2
-Deadlifts: 100 x10x3
-BW Plank: 3:30min

A couple days behind, working too much, tired and weighted in super light but had a solid session. Deadlifts were hardcore and managed the extra rep. TGU were solid but need to be better. Awesome PR on the BW plank.

15/04/10
BW 74kg (PM)
-Weighted Dips: 20 x5 / 25 x5 / 30x3
-Pull-ups
-BW Dips
-Standing Incline Evil Wheel

End of a long day. Hungry and tired but wanted to get a workout it. Weighted in super light for the time of day. Still having problems with the weighted dips at sets of 5; it's just too heavy. The lower reps are no problem. Standing evil wheel was solid and low.

12/04/10
BW 75.0kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 94 x5
-Power Cleans: 60 x3 / 63 x3 / 65 x3
-Back Squats: 67.5 x10x4

Front Squats were a bit shakey. Had too much forward lean on the last rep and was a bit too much on my toes.