25/02/10
BW 167.75lbs (PM)
-Rowing
-HSPU
-Pull-ups
-BW Dips

24/02/10
BW 167.5lbs (PM)
-Deadlifts: 260 x3 / 295 x3 / 330 x4
-Deadlifts: 235 x10x4
-Plank
Awesomeness.

22/02/10
BW 167lbs (PM)
-Front Squats: 160 x3 / 185 x3 / 210 x4
-TGU: 60 x2x3
-Back Squats: 135 x10x3
Extra rep was a killer

21/02/10
BW 168lbs (PM)
-Weighted Dips: 55 x3 / 65 x3 / 72.5 x3
-Pull-ups
-BW Dips
-Plank

19/02/10
BW 168lbs (PM)
-Power Cleans: 135 x3 / 140 x3 / 145 x3
-Deadlifts: 240 x5 / 275 x5 / 315 x4
-Deadlifts: 235 x10x3
Ugly. Cleans were slow and ugly, failed on the deadlifts and really felt the extra deadlifts.

18/02/10
BW 169.25lbs (Late)
-HSPU
-Chin-ups
-BW Plank
-Rowing

16/02/10
BW 167.25lbs (Late)
-Weighted Dips: 52.5 x5 / 60 x2 / 45 x3
-Pull-ups
-BW Dips
-Plank: 45lbs @ 60sec on w/ 30sec rest

Terrible on the weighted dips. The TGUs from the day before cut right into me.

15/02/10
BW 167.25lbs (PM)
-Power Cleans: 145 x3x3
-Front Squats: 150 x5 / 175 x5 / 195 x6
-Back Squats: 145 x10x3
-TGU: 60 x2 / 60 x3x3

Solid session, felt rested and strong. Cleans were solid and flew right up, managed an extra rep on the front squats and TGUs were great.

Scale back week. Been a heavy month and feeling it a little. Going to drop shoulder presses and play around with handstand stuff and get some rowing in instead next month.

12/02/10
BW 166.5lbs (PM)
-Power Cleans: 145 x3x3
-Deadlifts: 230 x10x5
-TGU: 55 x3x2 / 60 x2

09/02/10
BW 179lbs (PM)
-BW Dips
-BW Pull-ups
-Weighted Plank: 45lbs @ 60sec on / 30sec rest x3
-Tabata Rows

08/02/10
BW 166.25lbs (midday fasted)
-Power Cleans: 135 x3 / 140 x3 / 145 x3 / 150 x3
-Back Squats: 140 x10x3 / 145 x10x2
-TGU: 55 x3x3

05/02/10
BW 167.5lbs (PM)
-Weighted Chin-ups: 35 x3 / 40 x3 / 47.5 x3
-N-Grip Chin-ups: 10/8/7/7/6
-Handstand Push-ups
-Weighted Plank: 45lbs @60sec w/30sec rest x3
Was suppose to go PR on the shoulder presses today but I just haven't been feeling them for the last month or two. My numbers are pretty inconsistent and they irritate my left shoulder too much. I've decided to drop them in favor of HSPU and handstands themselves. I'm enjoying the bodyweight stuff and it's not like you can't get strong with them either.

04/02/10
BW 168lbs (PM)
-Power Cleans: 135 x3x3
-Deadlifts: 270 x5 / 310 x3 / 345 x1
-Deadlifts: 225 x10x3
Was really feeling last couple workouts. Cleans were a bit labouring and 345 on the DL was heavy. Oh well. Made some PRs on the 5 and 3 rep maxes. Was short on time too.

02/02/10
BW 76.6kg (PM)
-Weighted Dips: 57.5 x3 / 65 x3 / 72.5 x3
-BW Dips
-Pull-ups
-HLR
-BW Plank: 60sec on / 7sec off
Awesome gain on the weighted dips. Plank hurt.

01/02/10
BW 77kg (PM)
-Power Cleans: 145lbs x3x3
-Front Squats: 175 x5 / 200 x3 / 220 x1
-Back Squats: 140 x10x5
No new PR on the front squat but had a super gain last cycle so oh well.