19/01/11
BW 73.4kg (PM)
-Weighted Dips: 15 x3 / 20 x3 / 24 x3 / 30 x3 / 30 x3
-5 Rounds of:
10 RH Snatch, 40lbs
10 LH Snatches, 40lbs
15 Push-ups
Time 8:43
-Standing Incline Evil Wheel: Lowered ramp a notch again and had some wicked rollouts. Solid

Solid on the weighted dips. Need to try for 32.5 x3. Retried the same metcon from a week agao and beat my time by 40 seconds.

16/01/11
BW 73.4kg (PM)
-Back Squats: 70 x3 / 77 x3 / 85 x3 / 92.5 x3 / 100 x1
-4 Rounds of:
150 JR
15 GHR
15 GHS
Time 10:42

F'n weak on the big lifts. Need to work on that. Tired. Need to work on that.

15/01/11
BW 73.6kg (PM)
-8 Rounds of:
15 DU
10 RH Swings, 40lbs
10 LH Swings, 40lbs
Time 14:04

Skipped out on Shoulder Presses. Fresh tattoo.

12/01/11
BW 73.4kg (PM)
-Deadlifts: 90 x5 / 102.5 x5 / 115 x5 / 127.5 x5 / 140 x5
-10 minutes of:
10 DU
5 Pull-ups
Total 9 Rounds w/ 33sec
-BW Plank

Solid on the Deadlifts but 140 was heavy. Big strength on the big lifts have gone down. Solid metcon; try for 10rounds in 10min.

11/01/11
BW 73.8kg (PM)
-Weighted Dips: 12 x5 / 14 x5 / 18 x5 / 22 x5 / 28 x4
-5 Rounds of:
10 LH Snatch, 40lbs
10 RH Snatch, 40lbs
15 Push-ups
Time 9:22
-Standing Incline Evil Wheel

Solid on the weighted dips and just about there. Metcon again a burner. SIEW is getting deep; I've been lowering the ramp for a lesser incline.

09/01/11
BW 73.8kg (PM)
-Back Squats: 60 x5 / 70 x5 / 77.5 x5 / 85 x5 / 90 x5
-6 Rounds of:
20 DU
10 RH Swings, 40lbs
10 LH Swings, 40lbs
Time 12:50
-Flag

Been a long time since I've last done some heavy back squats and needless to say I am weak; something to work on I guess. Metcon = ouch.

Been an up and down time. Took a bit to get back into the swing of things after taking a week off and then Christmas came and that was a struggle too. My strength is down in the big lifts and I'm reassess what I want, goals and myself. My goal is to be healthy and feel good. I like the basic tamplate I have going; barebell lifting, short/mid time metcon, core/finisher. The only thing I think I need to change is the general rep/weight scheme for the lifts and perhaps be a bit more aware of the metcon intensity. My shoulder is feeling better and I'm adding more shoulder presses in my routine with little pain.

08/01/11
BW 74.4kg (PM)
-Shoulder Presses: 30 x3 / 35 x3 / 37.5 x3 / 40 x3 / 42.5 x3
-10 minutes of:
7 DU
7 Pull-ups
7 Dips
Total 5 Rounds + 7 DU, 7 Pull & 5 Dip
-BW Plank

06/01/11
BW 74.4kg (AM)
-Deadlifts: 110 x3 / 125 x3 / 145 x4
-5 Rounds:
10 RH 1-arm Snatch
10 LH 1-arm Snatch
10 Push-ups
Time 8:04
-BW Plank

04/01/11
BW 74.6kg (AM)
-Weighted Dips: 15 x3 / 22.5 x3 / 30 x3
-Shoulder Press: Light for reps
-Pull-ups
-Weighted Plank

03/01/11
BW 74.6kg (AM)
-Front Squats: 70 x3 / 80 x3 / 90 x3
-Tabata:
DU
Squats
GHR

02/01/11
BW 73.8kg (PM)
-Shoulder Press: 30 x8 / 30 x8 / 35 x5 / 40 x3 / 40 x3
-Pull-ups
-10 minutes of:
10 DU
10 1-arm swings, 45lbs per arm
10 GHS
Rounds 4 Total + 10 DU & 20 swings
-Standing Incline Evil Wheel

01/01/11
BW 73.8kg (PM)
-Deadlifts: 110 x5 / 125 x5 / 145 x3
-5 Rounds:
10 Deadlifts, 75kg
5 Pull-ups
5 Dips
Time 7:53
-Flag

30/12/10
BW 73.4kg (AM)
-Weighted Dips: 15 x5 / 20 x5 / 25 x6
-Shoulder Press: light for reps
-Pull-ups
-5 Rounds:
15 DU
10 1-arm swings, 45lbs alt arms
5 Dips
Time 8:00

29/12/10
BW 74kg (PM)
-Front Squats: 67.5 x5 / 80 x5 / 90 x3
-Back Squats: 60 x10x3
-5 Rounds:
10 Lunges, 45lbs DBs
10 GHR
Time 6:03
-BW Plank: 2min