Mad Science

2011-01-20T13:09:00.002-07:00

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.

2011-01-09T13:01:00.004-07:00

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

2010-12-31T09:41:00.004-07:00

26/12/10
BW 74.2kg (AM)
-Shoulder Press
-Pull Ups
-5 Rounds for time of:
150 JR
10 Deadlifts, 70kg
5 Dips
Time: 11:03
-Flag

22/12/10
BW 74.6kg (PM)
-Weighted Dips: 20 x3 / 30 x1 / 35 x1
-Pull-ups
-Shoulder Press
-Standing Incline Evil Wheel

20/12/10
BW 74kg (AM)
-Front Squats: 75 x5 / 85 x3 / 100 xF / 95 x1
-Back Squats: 62.5 x10x3
-5 Rounds for time of:
10 Lunges, 40lbs DB
10 GHR
10 GHS
Time: 9:06

2010-12-19T17:33:00.002-07:00

19/12/10
BW 73kg (AM)
-Should Press: 30 x5 / 30 x5 / 35 x5 / 35 x5 / 40 x4
-Pull-ups
10 minutes of:
10 DU
10 Dips
Total: 5 + 10 DU & 1 Dip
-Standing Incline Evil Wheel

17/12/10
BW 73.6kg (PM)
-Deadlifts: 115 x5 / 130 x3 / 150 x3
-Deadlifts: 100 x10x3
-5 Rounds of:
150 JR
1- GHR
10 GHS
Time: 11:25

Deadlifts down. Need a new max.

15/12/10
BW 74.8kg (AM)
-Weighted Dips: 22.5 x3 / 27.5 x3 / 35 x1 / 30 x2
-For time:
50 Burpee Pull-ups
Time: 9min

13/12/10
BW 73.2kg (AM)
-Front Squats: 75 x3 / 85 x3 / 95 x1 / 90 x3
-Back Squats: 62.5 x10x3
-5 Rounds:
10 Lunges, 40lbs. alt legs
10 GHR
10 GHS
Time: 9:06
-BW Plank: 2min

Front Squat is down. Need to find a new max. Metcon bunred my legs.

2010-12-19T17:24:00.003-07:00

12/12/10
BW 73kg (AM)
-Pull-ups
5 Rounds of:
150 JR
5 DB 1-arm Snatches /arm, 40lbs
5 DB 1-arm Swings /arm, 40lbs
Time: 10:55
-Flag: 10 x5

09/12/10
BW 74kg (AM)
-Deadlifts: 115 x5 / 132.5 x5 / 150 x1
-Deadlifts: 100 x10x3
-5 Rounds of:
100 JR
10 GHS
5 Pull-ups.
Time: 8:10
Deadlifts sucked. Solid metcon.

07/12/10
BW 73.8kg (AM)
-Weighted Dips: 15 x5 / 21.5 x5 / 23.5 x6 / 27.5 x2
-10 Minutes of:
10 DU
5 Burpee Pull-ups
Total: 7

Selected wrong weight. Should have been 27.5 x5 but don't know if I have that in me right now.

06/12/10
BW 74.6kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x3
-Back Squats: 60 x10x5
-Flag: 10 x5

Wasn't feeling the front squats. Weight was heavy. Trying to get back into it from time off.

2010-12-19T17:04:00.002-07:00

03/12/10
BW 75.2kg (AM)
-Dips
-Pullups
-10 minutes of:
10 DU
10 DL, 75kg
10 GHS
Rounds: 5 + 10 DU & 5 DL

Had a week off and a vacation.

25/11/10
BW 74.6kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-3 Rounds of:
20 DU
20 GHR
20 GHS
Time: 11min±
-BW Plank: 2min

23/11/10
BW 74kg (AM)
-Weighted Dips: 22.5 x3 / 27.5 x3 / 34 x3
-5 Rounds of:
15 DU
10 DL, 75kg
5 Pull-ups
Time: 10:27
-Flag: 10 x5

22/11/10
BW 75kg (AM)
-Front Squats: 77.5 x3 / 88 x3 / 100 x1
-8 Rounds for time of:
10 Lunges, 40lbs. alt legs
10 GHR
Time: 10:47
-BW Plank: 3min

2010-12-19T16:47:00.002-07:00

21/11/10
BW 74.4kg (AM)
-Pullups
-3 Rounds for time of:
30 DU
15 1-arm DB Swings, 40lbs. /arm
Time: 10:00
-Standing Incline Evil Wheel

19/11/10
BW 74kg (AM)
-Deadlifts: 115 x5 / 135 x5 / 150 x4
-5 Rounds of:
10 DU
10 Deadlifts, 100kg
Time: 8:30
-Flag

16/11/10
BW 74.4kg (AM)
-Weighted Dips: 15 x5 / 21 x5 / 28.75 x4
-10 Rounds for time:
10 DU
5 Pull-ups
Time: 11:18
-Standing Incline Evil Wheel

15/11/10
BW 75.4kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x5
-10 Min of:
10 DU
10 Lunges, 40lbs DB. alt legs
Total: 7 rounds
-Weighted Plank

2010-11-14T14:42:00.003-07:00

14/11/10
BW 73.2kg (AM)
-Handstands
-Pulls-ups
-5 Rounds of:
150 Jump Rope
5 1-arm statches, 40lbs /arm
5 1-arm swings, 40lbs /arm
Time: 11:12
-Flag

Solid metcon.

12/11/10
BW 73.8kg (AM)
-Deadlifts: 132.5 x5 / 150 x3 / 168 xF / 160 xF
-5 Rounds of:
150 Jump Rope
10 Deadlifts, 75kg
Time: 9:26
-Weighted Plank

Deadlifts were feeling weak. 150x3 was heavy and that's all I had in me.

10/11/10
BW 73.8kg (AM)
-Weighted Dips: 20 x3 / 25 x2 / 30 x2 / 35 x1 / 40 x1 / 45 xF / 40 x1
-10 Rounds for time of:
5 Pull-ups
5 Dips
Time: 10:57
-Standing Incline Evil Wheel

Try 42.5 x1 next time.

09/11/10
BW 74kg (AM)
-Front Squats: 80 x5 / 90 x3 / 100 x3
-Back Squats: 60 x10x3
-4 Rounds of:
100 Jump Rope
10 Box Jumps
10 GHR
Time: 8:20

Heavy and a bit ugly on the front squats but done!

2010-11-09T21:23:00.002-07:00

08/11/10
BW 75.2kg (AM)
-Handstands
-Pull-ups
-5 rounds for time of:
150 Jump Rope
10 RH swings, 40lbs DB
10 LH swings, 40lbs DB
Time: 10:35
-Flag

Solid metcon. Think I can beat 10min.

06/11/10
BW 74kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-5 Rounds of:
7 DH Pull-ups
10 Deadlifts, 100kg
Time: 9:48
-Weighted Plank

Solid on the DL, 4 is there. Ouch on the metcon.

04/11/10
BW 74.4kg (PM)
-Weighted Dips: 20 x3 / 25 x3 / 32.5 x3
-Weighted Pull-ups: 17.5 x3 / 20 x3 / 25 x3
-6 Rounds for time of:
100 Jump Rope
10 Dips
Time: 10:30
-Standing Incline Evil Wheel

Go for 34 x3 on dips and 26 x3 on pulls.

02/11/10
BW 74kg (PM)
-Front Squats: 75 x3 / 85 x3 / 95 x3
-Back Squats: 65 x10x3
-7 Rounds for time of:
10 Lunges, 40lbs DB alt legs
10 GHR
Time: 8:46
-Plank 2min

Solid and heavy on the FS. Maybe have 4 there.

2010-11-09T21:11:00.003-07:00

30/10/10
BW 74.4kg (PM)
-HSPU
-Pull-ups
-5 Rounds for time of:
100 Jump Rope
10 Deadlifts, 75kg
Time: 6:58
-Flag

28/10/10
BW 73.6kg (PM)
-Deadlifts: 115 x5 / 132.5 x5 / 150 x5
-Deadlifts: 110 x10x3
-10 minutes for Rounds:
5 DH pulll-ups
10 GHR
Total: 9
-Plank: 3min

Solid on the DL. 6 is there.

27/10/10
BW 74.2kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 27.5 x5
-Weighted Pull-ups: 10 x5 / 14 x5 / 19 x5
-5 Rounds of:
10 Dips
10 1-Arm DB Swings, 40lbs /arm
9:26
-Standing Incline Evil Wheel

Go for 28.5 x5 on weighted dips and 20 x5 on the pulls.

25/10/10
BW 74.4kg (PM)
-Front Squats: 67.5 x5 / 80 x5 / 90 x5
-Back Squats: 65 x10x3
-7 Rounds for time:
10 Lunges, 40lbs DB /alt leg
10 GHR
Time: 9:28

Heavy but solid on FS. Didn't think I had 5 but pushed through.

2010-10-24T16:42:00.002-06:00

24/10/10
BW 73kg (AM)
-HSPU
-Pull-ups
-HSPU ROM holds
-5 Rounds of:
100 Jump Rope
7, 1-arm DB snatches /arm, 40lbs
Time: 8:30
-Standing Incline Evil Wheel

Strong on the HSPU. Getting consistently lower; at 7 plates now. Metcon was rough. Lungs hurting after that one.

22/10/10
BW 74.6kg (PM)
-Deadlifts: 130 x5 / 147.5 x3 / 165 x1
-Deadlifts: 100 x10x3
-10 minutes of:
10 GHR
10 HLR
Total: 6 rounds
-Plank: 2min

20/10/10
BW 75kg (AM)
-Weighted Dips: 20 x3 / 25 x3 / 35 x2 / 37.5 x1
-Weighted Pull-ups: 17.5 x3 / 20 x3 / 32.5 x1
-10 minutes of:
100 Jump Rope
10 Push-ups
Total: 8 rounds

18/10/10
BW 74.2kg (PM)
-Front Squats: 78 x5 / 88 x3 / 100 x2
-Back Squats: 60 x10x5
-Standing Incline Evil Wheel

Solid on the front squats. Might have 3 in me for 100kg. Not feeling the metcon so decided to go for back squats.

2010-10-17T11:44:00.002-06:00

16/10/10
BW 74kg (PM)
-HSPU
-Pull-ups
-HSPU ROM Holds
-5 Rounds of:
5 DB Snatches / arm, 40lbs
5 DB Swings / arm, 40lbs
10 Burpees
Time: 11:43

Solid HSPU work. Deadly metcon; a couple seconds faster than last time.

14/10/10
BW 74.4kg (AM)
-Deadlifts: 122.5 x3 / 140 x3 / 157.5 x1 / 150 x3
-Tabata Workout; 20sec work / 10sec rest X 8 intervals
Jump Rope
Push-ups
KEW
Squats
-Plank 90sec

Ugly on the deadlifts. Couldn't get into them, bad atmosphere in the gym and was feeling the last couple of workouts. Tabata metcon good.

13/10/10
BW 73.8kg (AM)
-Weighted Dips: 20 x3 / 25 x3 / 32.5 x1 / 27.5 x2
-Weighted Pull-ups: 15 x3 / 20 x3 / 24 x3
-7 Rounds for time:
70 Jump Rope
7 Burpee + Pull-ups
Time: 13:08
-Plank: 2min

Weak on the dips. Was feeling the dip from a couple days before still. Go 25 x3 on the puul-ups next.

2010-10-11T21:33:00.003-06:00

11/10/10
BW 73.8kg (PM)
-Front Squat: 72.5 x3 / 82.5 x3 / 92.5 x3
-10 Minutes for Rounds of:
10 Lunges, 40lbs DB / alt legs
10 GHR
Total: 6 + Lunges & 7 GHR
-Flag: 5x8

Tried for 4th rep but failed on front squats. Think I could have managed more weight but not an extra rep.

10/10/10
BW 74kg (PM)
-HSPU
-Pull-ups
-HSPU ROM Holds
-10 Rounds for time of:
100 Jumprope
7 Dips
Time: 14:03
-Standing Incline Evil Wheel

2010-10-08T19:56:00.003-06:00

08/10/10
BW 73.8kg (PM)
-Deadlifts: 115 x5 / 130 x5 / 148 x6
-3 Rounds:
10 burpees
10 Deadlifts, 75kg
-HLR
-GHR

Wasn't feeling the metcon today; tired and lacking jump but still managed a solid set on the deadlifts.

06/10/10
BW 74..8kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 27 x5
-Weighted Pull-ups: 10 x5 / 14 x5 / 19 x5
-7 Rounds for time of:
100 Jumprope
10 1-arm snatches, 40lbs DB, alt arms
Time: 9:42

Solid on the dips and pull. Go 28 x5 on dips & 20 x5 on pull. Jumprope metcons are great.

05/10/10
BW 73.8kg (PM)
-Front Squats: 67.5 x5 / 77.5 x5 / 88 x6
-5 Rounds of:
10 Lunges, 40lbs DBs
10 Box Jumps
Time: 7:33
-Flag

Solid on the front squats. Good metcon.

2010-10-03T20:37:00.002-06:00

02/10/10
BW 73.8kg (PM)
-HSPU
-Chin-ups
-HSPU ROM Holds
-10 Rounds of 30sec work & 10 sec rest:
Jump Rope
Push-ups
-Plank: 2min

Fun metcon. Didn't keep track of points or anything, just went hard. Not too shabby at jumprope.

01/10/10
BW 74.2kg (PM)
-Deadlifts: 125 x5 / 142.5 x3 / 160 x3
-15-12-9
Deadlifts, 100kg
GHR
Time: 5:53
-Chin-ups
-Flag

Holy shit, awesome on the deadlifts. Was not feeling it at all but pulled an awesome set.

28/09/10
BW 73.4kg (PM)
-Weighted Dips: 17.5 x5 / 27.5 x3 / 35 x2
-Weigthed Pull-ups: 10 x5 / 17.5 x3 / 30 x1
-10 Rounds for time of:
5 Chin-ups
10 Push-ups
Time: 9:40
-Standing Incline Evil Wheel

27/10/10
BW 73.8kg (PM)
-Front Squats: 75 x5 / 85 x3 / 97.5 x2
-3 Rounds for time of:
10 GHR
10 Box Jumps
Time: 3:52
-Plank: 2:30
-Wall Sit: 1min

Solid on the front squat. Did a quick metcon; was feeling the day's before.

2010-09-26T20:04:00.002-06:00

26/09/10
BW 73.6kg (AM)
-HSPU work
-Pull-ups
-5 Rounds for time of:
5 DB Snatches/arm, 40lbs
5 DB Swings/arm, 40lbs
10 Burpees
Time: 11:55
-Flag: 8/8/8

Solid session on the HSPU; had fun doing holds and different ROM. Metcon was intense.

24/09/10
BW 73.6kg (AM)
-Deadlifts: 117.5 x3 / 135 x3 / 150 x3
-21-15-9 for time:
Deadlifts, 70kg
Hanging leg raises
Time: 7:25
-Plank: 2min

Ok on the deadlifts. Was hoping for way more but didn't have it. AM work out and didn't have the strength in me. HLR in the metcon hurt.

2010-09-22T19:44:00.002-06:00

22/09/10
BW 73.6kg (PM)
-Weighted Dips: 20 x3 / 25 x3 / 25 x3
-Weighted Pull-ups: 15 x3 / 18 x3 / 22.5 x3
-5 Rounds for time of:
10, 1-arm swings/arm, 40lbs DB
10 Push-ups
Time: 6:32
-Standing Incline Evil Wheel

Solid on the dips, just about managed 4. Try for 32.5 x3 next. Solid on pull-ups, go for 24 x3 next.

20/09/10
BW 73.8kg (PM)
-Front Squats: 70 x3 / 80 x3 / 92.5 x4
-10 Rounds for time:
3 pistols per leg
5 Box jumps, mid thigh
Time: 8:57
-Plank 2 min

Solid on the front squats.

19/09/10
-HSPU
-10 Rounds of:
5 Pull-ups
5 Push ups
Time: 6:30
-KEW

Did this workout at home.

2010-09-19T11:55:00.002-06:00

17/09/10
BW 74.4kg (PM)
-Deadlifts: 107.5 x5 / 125 x5 / 142.5 x7
-10 Minutes for rounds of:
8 Glute Ham Raise
8 Hanging Leg Raise
Rounds: 7
-Plank: 2min

Solid on the deadlifts. Awesome gain.

15/09/10
BW 74.2kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 26 x5
-Weighted Pull-ups: 12.5 x5 / 16.5 x5 / 21 x4
-Rounds for time of:
5 burpee, hang squat clean, push press, 40lbs DBs
5 1-arm swings, 40lbs DBs
Time: 8:35
-Standing Incline Evil Wheel

Solid on the weighted dips. Scale down a little on the weighted pull-ups. Metcon = ouch.

2010-09-14T09:39:00.004-06:00

13/09/10
BW 74kg (PM)
-Front Squats: 65 x5 / 75 x5 / 86 x6
-10 minutes for rounds of:
5 Box Jumps, mid-thigh
10 Walking Lunges, 40lbs DBs
Total = 8 + 5 box jumps & 5 walking lunges
-Lying Hip Swings: 20/20/20
-Plank: 90 sec

Solid on the front squats. Slowly moving back up.

2010-09-12T17:33:00.002-06:00

12/09/10
BW 74kg (AM)
-Shoulder Press: 40 x5 / 45 x3 / 50 x1
-15 Rounds for time of:
5 Dips
5 Pull-ups
Time = 15:15
-Plank: 2 min

10/09/10
BW 73.8kg (PM)
-Deadlifts: 120 x5 / 137.5 x3 / 155 x2
-15-12-9 for time of:
Deadlifts, 100kg
Hanging Leg Raises
Glute Ham Raises
Time = 9:22

Solid on the deadlifts, 3 is there. Metcon tough.

2010-09-09T14:26:00.003-06:00

09/09/10
BW 74kg (AM)
-Weighted Dips: 20 x5 / 30 x2 / 35 x1
-Weighted Pull-ups: 15 x5 / 20 x3 /25 x2 / 27.5 x1 / 30 x1
-2 Rounds of:
40lbs DB burpee, hang squat clean, push press, 15 reps
40lbs DB swings, 21 reps
Time: 8.57
-Standing Incline Evil Wheel

Crappy on the weighted dips. Weighted pull-ups felt solid. Today's metcon was tough. Was suppose to be 21-15-9 but realized during the first round that that would kill me.

07/09/10
BW 74kg (PM)
-Front Squats: 75 x5 / 85 x3 / 95 x2
-10 minutes for rounds of:
10 walking lunges, 40lbs DBs
10 Jumps
Total Rounds: 7 + 7lunges
-Lying Hip Swings: 25/25/20
-Plank: 90sec

Solid on the front squats. Maybe had 3 in me but just not feeling it. Happy with what I pushed though. DB walking lunges are awesome, jumps are not.

2010-09-08T09:41:00.002-06:00

Been a long time since I've posted a comment here. Training has been down the last couple of months. It always seems like my training takes a slump during the summer. At first I dropped the weights and started working back up but I think I need a good change in general. I haven't been feeling 100% and have been wondering as to what the hell my goals are and what am I doing. I guess my goals and the only reason I go to the gym and work out is to for health reasons, mentally and physically.
It's been nearly 2 years since I've done any Crossfit metcon stuff and 3 years since I've been dedicated to it. I've always looked back at my Crossfit days with nostalgia and a view that I was very fit and felt really good. Didn't like being as weak as I was and I now question if I need that level of metcon. My goals right now are to be fit, have fun, feel good about myself, get stronger and fitter. Pretty vague but it's what works for me, someone with no sport or athletic goals.

Workouts include a strength component based off of the principles of Wendler's 5-3-1 and then a finishing metcon, something around 10 minutes time comprised of assistant exercises for that day's strength movement. Pretty basic and so far has been fun.

2010-09-08T09:33:00.001-06:00

05/09/10
BW 73.4kg (PM)
-Shoulder Press: 35 x3 / 42.5 x3 / 47.5 x2 / 45 x2 / 40 x3
-10 minutes for rounds of:
7 Dips
7 Pull-ups
Rounds: 7 + 7 Dips
-Plank: 3min

03/09/10
BW 73.8kg (PM)
-Deadlifts: 115 x3 / 130 x3 / 145 x5
-15-12-9 for time of:
Deadlifts, 100kg
Hanging Leg Raise
Glute Ham Raise
Time: 10:58
-Lying Hip Swings: 20/20/16

01/09/10
BW 73.4kg (PM)
-Weighted Dips: 20 x5 / 25 x3 / 32.5 x3 / 33.75 x2
-21-15-9 for time of:
DB Swings, 40lbs
DB Push Press, 40lbs
Time: 7:20
-Plank: 90sec

30/08/10
BW 73.2kg (PM)
-Front Squats: 70 x3 / 80 x3 / 90 x4
-10 minutes for rounds of:
3 pistols, per leg
12 walking lunges, 20kg BB
Rounds: 7
-Lying Hip Swings: 26/20/18
-Plank: 2min

2010-09-08T09:15:00.002-06:00

28/08/10
BW 73.8kg (PM)
-Shoulder Press: 35 x5 / 40 x5 / 45 x5 / 40 x5
-21-15-9 for time of:
Dips
Pull-ups
Time: 7:33
-Kneeling Evil Wheel
-Plank: 2 min

First time in a long time since I've done shoulder presses or a metcon.

27/08/10
BW 73.6kg (PM)
-Deadlifts: 105 x5 / 120 x5 / 137.5 x6
-Hanging Leg Raise
-Glute Ham Raise

Solid on the deadlifts

25/08/10
BW 74.4kg (AM)
-Weighted Dips: 15 x5 / 20 x5 / 25 x5
-Pull-ups: 64/8
-Dips: 62/
-Kneeling Evil Wheel
-Plank: 3 min

23/08/10
BW 74.6kg (PM)
-Front Squats: 65 x 5 / 75 x5 / 85x5
-Pistols: 5x5
-Lunges: 20kg x10x5
-Plank: 3min

Front Squats heavy and a bit wobbly but good.

2010-09-08T09:07:00.001-06:00

21/08/10
BW 73.6kg (PM)
-Deadlifts: 115 x5 / 130 x3 / 147.5 x3
-Hanging Leg Raise
-Glute Ham Raise: 41

Solid on the deadlifts. 4 was nearly there.

20/08/10
BW 74.8kg (PM)
-Weighted Dips: 20 x5 / 27.5 x3/ 35 x2
-Pull-ups: 61/7
-Dips: 61/7
-Kneeling Evil Wheel
-Plank: 2:30

16/08/10
BW 73.2kg (PM)
-Front Squats: 72.5 x5 / 82.5 x3 / 92.5 x3
-Pistols: 35/8
-Lunges: 20kg x13/10/9/9/8
-Lying Hip Swings: 20/20/20

Heavy but solid on the Front Squats

15/08/10
BW 74kg (AM)
-HSPU
-Pull-ups: 53/8
-Dips: 50/8

13/08/10
BW 73.8kg (PM)
-Deadlifts: 110 x3 / 125 x3 / 140 x4
-Hanging Leg Raise
-Glute Ham Raise: 49/8
-Lying Hip Swings: 20/20/20

Solid on the Deadlifts

11/08/10
BW 74kg (PM)
-Weighted Dips: 20 x3 / 25 x3 / 30 x3
-Pull-ups: 65/8
-Dips: 56/8
-Kneeling Evil Wheel

09/08/10
BW 73.4kg (PM)
-Front Squats: 68 x3 / 78 x3 / 87.5 x4
-Pistols: 3x8
-Lunges: 20kg x 15x3 / BW x15x2
-Lying Hip Swings: 30/20/20/20/20

2010-09-08T08:57:00.001-06:00

05/08/10
BW 73.4kg (PM)
-Deadlifts: 100 x5 / 115 x/ 132.5 x5
-Hanging Leg Raise: 64
-Glute Ham Raise: 60

Solid on the deadlifts

03/08/10
BW 74.6kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 25 x4
-Pull-ups: 65/8
-Dips: 61/8
-Kneeling Evil Wheel

02/08/10
BW 74.2kg (PM)
-Front Squats: 65 x5 / 75 x5 / 82.5 x5
-Pistols: 3x8
-Lunges: BW 15x3 / 20kg x10x2
-Lying Hip Swings: 30/25/20/15/15

Back into the gym after some time off. Front Squats heavy and hard. Weighted lunges are a new pain.

2010-09-08T08:54:00.002-06:00

20/07/10
BW 73.8kg (PM)
-Front Squats: 77.5 x5 / 90 x3 / 100 x1
-Pistols: 3/5/5/5/3/3/3
-Lunges: 26/24/22
-Weighted Plank: 25kg @ 60/30

Scaled down this week for front squats but need to scale down more. Not feeling 100% and my lifts are suffering. Need to scale down all the weights and work back up.
Took a week off after this, kept the workouts to the park and strictly bodyweight.

2010-09-08T08:39:00.000-06:00

16/07/10
BW 74.6kg (PM)
-Deadlifts: 120 x3 / 135 x3 / 153 x3
-Hanging Leg Raise: 53
-Glute Ham Raise: 40

14/07/10
BW 73.2kg (PM)
-Weighted Dips: 25 x3 / 30 x3 / 37.5 x2 / 35x1
-Pull-ups: 60
-Dips: 53
-Standing Incline Evil Wheel

13/07/10
BW 74kg (AM)
-Front Squats: 72.5 x 3 / 85 x3 / 95 x3
-Back Squats: 65 x10x2 / 67.5 x10 / 70 x10x2
-Hanging Leg Raise: 10/8/8

09/09/10
BW 74.2kg (PM)
-Deadlifts: 110 x5 / 127.5 x5 / 145 x5
-Clean Deadlifts: 100 x10x5
-BW Plank: 3 min
-Tabata Pull-ups

07/07/10
BW 73.8kg (AM)
-Weighted Dips: 15 x5 / 20 x5 / 29 x3 / 25 x5
-Pull-ups
-Dips
-Standing Incline Evil Wheel

05/07/10
BW 73.8kg (PM)
-Power Cleans: 65 x3x3
-Front Squats: 67.5 x5 / 77.5 x5 / 90 x5
-Back Squats: 60 x10 / 65x10 / 67.5 x10
-Weighted Plank: 25kg @ 60/30

2010-09-08T08:26:00.002-06:00

25/06/10
BW 73.2kg (PM)
-Deadlifts: 135 x5 / 153 x3 / 170 xF
-Power Cleans: 60 x3x2 / 65 x3x3
-BW Plank: 4 Minutes

23/06/10
BW 73.2kg (PM)
-Weighted Dips: 20 x5 / 30 x3 / 45 xF / 45 xF / 42.5 x1 / 40 x1
-Pull-ups
-Dips
-Standing Incline Evil Wheel

21/06/10
BW 73.6kg (AM)
-Front Squats: 80 x3 / 95 x2 / 100 x1
-Back Squats: 60 x10x2 / 62.5 x10 / 65 x10x2
-Weighted Plank: 25kg @ 60/30

Deadlift and Front squat down lately and feeling worn. Think I need to lighten the load and work back up.

18/06/10
BW 73.8kg (PM)
-Deadlifts: 125 x3 / 145 x3 / 162.5 x2
-Pull-ups
-Deadlifts: 110 x10x5

16/06/10
BW 73.6kg (PM)
-Weighted Dips: 25 x3 / 30 x3 / 36.25 x3
-Pull-ups
-Dips
-Standing Incline Evil Wheel

14/06/10
BW 73.8kg (PM)
-Power Cleans: 65 x3x5
-Front Squats: 80 x3 / 90 x3 / 102.5 x1
-Back Squats: 60 x10 / 65 x10 / 70 x10

2010-06-13T15:39:00.002-06:00

13/06/10
-3 Rounds:
Pull-ups
HSPU
Kneeling Evil Wheel

-Hill Sprints x3

Not worried about time on the circuit. Just for fun and something different. Hill sprints are fun.

11/06/10
BW 73.6kg (PM)
-Deadlifts: 117.5 x5 / 135 x5 / 152.5x5
-Deadlifths: 110 x10x3
-Reverse Hypers
-Weighted Plank: 25kg @60sec w/30sec rest x3

Solid on the deadlifts. Haven't been feeling strong and happy with this. 6 might have been there.

10/06/10
BW 73.4kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 27.5 x5 / 28.75 x3
-Pull-ups
-BW Dips
-Standing Incline Evil Wheel

Solid on the weighted dips. Try for 28.75 x5 next.

08/06/10
-Hill Sprints x3

07/06/10
BW 73.4kg (AM)
-Front Squats: 75 x5 / 85 x5 / 96 x4
-Power Cleans: 65 x3x3 / 70 x3
-BW Plank: 3:00

Blah, not feeling it 100%. Need to eat more.

06/06/10
-Pull-ups
-Ring Dips
-Evil Wheel

Apartment workout

2010-06-13T15:34:00.002-06:00

04/06/10
BW 73.6kg (PM)
-Power Cleans: 65 x3 / 67.5 x3 / 70 x3 / 65 x3
-Deadlifts: 110 x10x3
-TGU: 20 x3 / 22.5 x3 / 25 x3

Scale back week.

02/06/10
-Pull-ups
-Ring Dips
-Evil Wheel

Scale back week, apartment workout.

2010-05-31T22:18:00.002-06:00

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.

2010-05-31T22:00:00.003-06:00

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.

2010-05-16T15:33:00.002-06:00

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.

2010-05-15T09:45:00.002-06:00

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.

2010-05-12T14:21:00.001-06:00

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.

2010-05-10T21:28:00.002-06:00

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

2010-05-03T22:03:00.001-06:00

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

2010-05-02T13:45:00.002-06:00

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.

2010-05-01T21:45:00.004-06:00

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.

2010-05-01T21:42:00.002-06:00

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.

2010-04-11T15:38:00.003-06:00

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

2010-02-26T21:16:00.005-07:00

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

2010-02-19T21:01:00.000-07:00

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.

2010-02-15T21:00:00.002-07:00

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.

2010-02-12T20:53:00.001-07:00

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

2010-02-08T10:59:00.003-07:00

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.

2010-02-03T20:30:00.002-07:00

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.

2010-01-30T19:08:00.004-07:00

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

2010-01-22T20:41:00.003-07:00

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.

2010-01-18T08:55:00.003-07:00

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.

2010-01-11T09:02:00.002-07:00

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

2010-01-07T10:11:00.002-07:00

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.

2010-01-04T22:56:00.002-07:00

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.

2010-01-03T21:12:00.002-07:00

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.

2009-12-31T16:56:00.004-07:00

31/12/09
74.8kg (PM - Fasted)
-Weighted Dips: 52.5 x5 / 60 x3 / 67.5 x4
-Weighted Chin-ups: 32.5 x5 / 37.5 x3 / 45 x4
-BW Dips: 12 x4
-BW Chin-ups: 8x3
-Weighted Plank: 45lbs @60 sec w/ 50sec rests

Wow, awesome PR on the weighted dips, chin-ups weren't too shabby either. Weighting in really light but was an afternoon workout fasted. Need to eat more though.

2009-12-30T22:37:00.003-07:00

30/12/09
BW 75.5kg (PM)
-Power Cleans: 62.5 x3 / 65 x3x2
-Deadlifts: 235 x3 / 270 x3 / 302.5 x5
-Deadlifts: 205 x10x3
-TGU: 45 x3 / 55 x3x2

2009-12-29T19:03:00.002-07:00

28/12/09
BW 75.5kg (PM)
-Shoulder Press: 90 x3 / 100 x3 / 110 x3
-BW Dips: 12 x5
-BW Pull-ups: 10/8/8/8/8
-BW Plank: 60 sec on / 30 sec rest x3

Ok session. Shoulder presses should have been heavier. Pull-ups were good to shoulder height. Had my locker at the fitness center broken into and $45 stolen from me. That was great.

2009-12-28T15:49:00.002-07:00

26/12/09
BW 76kg (PM - fasted)
-Power Cleans: 140 x3x3
-Front Squats: 150 x3 / 175 x3 / 195 x3
-Back Squats: 135 x10x3
-TGU: 45 x3 / 50 x3 / 55 x3
-Weighted Plank: 45lbs @ 60 sec w/ 60 sec rests

Solid session after a gluttonous Christmas. The scale at the gym there I don't trust all that much but all the food didn't seem to hit me too hard. Power cleans are feeling better each session and would probably feel even better still if I had lifting shoes on instead of runners. Front squats were solid and I'm happy with what I hit but think I could have done more. Back squats were deep. Turkish get-ups were feeling good and it's nice to be back at them.

2009-12-23T21:32:00.002-07:00

In Leduc for Christmas and managing to get some workouts in. Weighed dips seem to be going well and pull/chin-ups have been shoulder to the bar. Deadlifts were solid, as were cleans. I feel I could probably pull more on both but the bars here and super thick. Also did TGU's for the first time in a long time. Fucking weak but what else is new...

23/12/09
BW 75.5kg (PM)
-TGU: 50 x3x5
-Plank: 45lbs x 60sec x3

22/12/09
BW 76kg
-Weighted Dips: 50 x3 / 55 x3 / 62.5 x4
-Weighted Chin-ups: 25 x5 / 35 x5 / 40 x4
-BW Dips: 12x5
-BW Chin-ups: 8x5

21/12/09
BW 76kg (PM)
-Power Cleans: 135 x3x3 / 140 x3
-Deadlifts: 215 x5 / 250 x5 / 285 x5
-Deadlifts: 205 x10x5
-Hang Leg Raise: 10/6/8/8/6

17/12/09
BW 76kg (PM)
-Shoulder Press: 80 x5 / 95 x5 / 105 x4
-BW Dips: 12/12/12/10/10
-Pull-ups: 10/8/8/7/7
-Plank

2009-12-16T17:15:00.004-07:00

16/12/09
BW 76.5kg / 168lbs
-Power Cleans: 135# x3x2 / 140 x3x2 / 145 x3
-Front Squats: 155 x5 / 180 x5 / 205 x2
-Back Squats: 135 x10x3
-Hang Leg Raise: 8/6/6/6/6

Solid session except for the fact I'm fucking weak, but it's been a while since I've done front squats so that's what I get. I'll use this as a basis for my FS 1RM and start plugging away. I've also decided to revise/reinforce my goals. I guess they're goals for 2010:
-Front Squat 1.5 x BW
-Deadlift 1.25 x BW
-Weighted Dip 0.5 x BW
-Shoulder Press 0.8 x BW
-Weighted Pull-ups ? x BW

2009-12-14T14:37:00.003-07:00

14/12/09
75.5kg / 166lbs (AM)
-Weighted Dips: 45lbs x5 / 52.5 x5 / 60 x3
-BW Dips: 12/12/12/10/8
-Pull-ups: 10/8/8/7/6
-Kneeling Evil Wheel: 20/20/15

Didn't hit the required weights for the weighted dips. I don't know if I just didn't have it in me today, if I wrote down my last 1rm wrong or if the plates were off at the last gym I went to. Putting up bad chin/pull-up numbers but I think it's because of a different type of bar/grip angle. I think I'm getting higher up but less numbers...

2009-12-13T21:15:00.003-07:00

13/12/09
BW 76.2kg / 168lbs (PM)
-Power Cleans: 135 x3x5
-Deadlifts: 225 x5 / 250 x5 / 275 x5 / 300 x3
-Good Mornings: 95 x12 / 105 x12 / 115 x12
-Hang Leg Raise: 7/7/5

Back at it in a reasonable gym that I can do some power cleans in. It's been a good long time so I just took it easy and worked on getting some volume in. Deadlifts felt good and 300 was pretty solid, with only my grip giving out a bit.

2009-12-11T19:32:00.003-07:00

11/12/09
BW 75.6kg / 167lbs
-Shoulder Press: 90lbs x5 / 100 x3 / 115 x3
-BW Dips: 12/12/12/12/10
-Chin-ups: 10/8/8/8/8
-Kneeling Evil Wheel
-Plank

First workout at the new community center. Beautiful brand new facility with pretty much everything I'd want. Too bad I'll be leaving town in a month. Solid workout. Happy with what I pressed but chin-ups were sucking. They've taken a dive the last couple weeks.

2009-12-11T11:02:00.003-07:00

Where to start? It's been a rough month. I injured my lower back on Oct. 25th and have been slowly making a recovery. Initially I could hardly get out of bed in the morning but have made reasonable progress managing to perform good mornings, back squats and the odd deadlifts workout. My back was feeling good but I tweaked/over worked it again while at work and was set back a couple weeks. I'm pretty fucking weak lower body wise but I guess that's what you get for not deadlift and squating for over a month. Front squats weren't feeling 100% so I've decided to go over to back squats; it's been a couple months. Added to injury I've been having to go to different gyms because my old one closed. I'm having a bitch of a time getting into it and feeling the workout mindset in these different places, they just don't have the vibe. To top all of it off I've been working my self ragged at the hospital on 12h shifts. I was feeling a bit stronger on the back squats but then worked a 4 day schedual and had nothing in the tank after it all. With all the doom and gloom though I've managed to make some good PRs on the weight Dips. Chin-ups have been going up and down though. Only 3 more shifts at the hospital and then I'm done and can get some sanity back in my life.

2009-12-11T10:20:00.004-07:00

10/12/09
BW 75.7kg
-Back Squats: 180 x5 / 205 x3 / 225 x2
-Back Squats: 135 x10x3
-Good Mornings: 95 x12x3
-Hang Power Cleans: 115 x3x3
-Hang Leg Raise: 10/10/8/8/8
In Pounds

05/12/09
BW 75kg
-Weights Dips: 50x3 / 52.5 x3 / 62.5 x4
-BW Dips: 12/12/10
-Chin-ups: 11/11/10
-Plank
In Pounds

02/12/09
-Shoulder Press: 85 x3 / 95 x3 / 110 x3
-BW Dips: 12 x5
-Pull-ups: 10/10/9/9/9
-Kneeling Evil Wheel: 20 x5
In Pounds

01/12/09
-Back Squats: 170 x3 / 190 x3 / 215 x5
-Back Squats: 135 x10x5
-Good Mornings: 110 x12x3
-Side Bends and Plank work
In Pounds

29/11/09
-Weighted Dips: 45 x3 / 52.5 x3 / 57.5 x4
-BW Dips: 12/12/10
-Chin-ups: 12/10/8/8/8
-Plank
In Pounds

2009-11-26T10:37:00.000-07:00

26/11/09
-Deadlifts: 225 x5 / 250 x5 / 275 x5
-Good Mornings: 105 x12x3
-Hang Power Clean: 115 x3 / 135 x3
-Hang Leg Raise: 5/7/5
In Pounds

25/11/09
-Shoulder Press: 80 x5 / 90 x5 / 100 x5x3
-BW Dips: 12 x3
-Chin-ups: 14/11/9/9/9
-Side Bends and Plank work
In Pounds

23/11/09
-Back Squats: 150 x5 / 170 x5 / 205 x5
-Back Squats: 135 x10x3
-Good Mornings: 85 x10 / 95 x10 / 105 x10
-Hand Leg Raise: 5x5

2009-11-22T10:42:00.003-07:00

22/11/09
-Weighted Dips: 50lbs x5x3
-BW Dips: 12/11/10
-Chin-ups: 11/9/8/7/7
-Plank Work

17/11/09
-Good Mornings: 135lbs x8x3
-Pull-ups: 10/10/8/8/8
-V-ups and Plank

16/11/09
-Weighed Dips: 50lbs x5x3
-BW Dips: 12/12/10
-Chin-ups: 15/11/9/9/9
-Plank

13/11/09
-Shoulder Press: 80lbs x5 / 95lbs x5 / 105lbs x4
-Pull-ups: 12/10/8/8/8
-BW Dips: 15/12/11/9/7

12/11/09
-Front Squats: 160lbs x5 / 185lbs x5 / 200lbs x2
-Good Mornings: 135lbs x6x3
-Back Squats: 135lbs x5x3
-Plank work

10/11/09
-Weighted Dips: 40lbs x5 / 45lbs x5 / 55lbs x5
-Chin-ups: 14/12/11/11/9
-Kneeling Evil Wheel
-BW Dips: 13/12/9

09/11/09
-Straight Leg Deadlifts: Worked up to 215lbs x5
-Turkish Get-ups: 55lbs x3x3

2009-11-07T10:53:00.000-07:00

07/11/09
-Shoulder Press: 80 x5 / 90 x5 / 105lbs x4
-Pull-ups: 12/10/9/8/9
-Kneeling Evil Wheel
-BW Dips: 12x3

06/11/09
-Front Squats: 160 x5 / 185 x5 / 200lbs x3
-Back Extensions: BW x10x3
-Turkish Get-ups: 55lbs x3x3 / 60lbs x2

04/11/09
-Weighted Dips: 40 x5 / 45 x5 / 55lbs x4
-BW Dips: 12/10/8
-Chin-ups: 13/10/9/8/8/9
-Straight Leg Deadlifts: Worked up to 175lbs x8
-Kneeling Evil Wheel

31/10/09
-Shoulder Press: 75 x5 / 95 x5 / 100lbs x5
-BW Dips: 12/10/10/10/10
-Chin-ups: 14/11/9/8/6
-Kneeling Evil Wheel

29/10/09
-Weighted Dips: 18.5 x5 / 21 x5 / 25kg x5
-BW Dips: 12x5
-Pull-ups: 10/8/8/8/6/5
-Kneeling Evil Wheel

2009-11-07T09:55:00.002-07:00

Quick update. I really tweaked my low back a good one. The following days after I hurt it, getting out of bed in the morning was an arduous task. I worked three 12 hour days at the hospital afterwards that were a bit painful and I'm sure didn't help. By the end of the days my back felt better and more loose but once I woke up in the morning my back was super tight and sore. It's much better now and I've managed a couple workouts. Upper body stuff has been no problem but deadlifts and front squats have been a different story but I've slow managed to work them in and get them going. I've managed some TGU's, kneeling evil wheel and weighted plank all without pain. Even the front squats and deadlifts aren't so much painful but I just feel stiff, sore and weak. I worked up to 200lbs for a set of 3 on the front squats yesterday and it felt alright but my back felt weak and I felt I didn't have a lot of confidence to go heavier or for more sets. I'm thinking plank and cobra-holds would be a great help.

2009-10-25T12:51:00.003-06:00

Ok week. Might have screwed up my lower back. Time will tell. Last workout at Mount Pleasant Community Center. I remember the first time I went in there I thought, "yeah, a guy could get strong in here..." A sad ending to a solid facility as I think I hurt my back on my last workout there. Anyway, the new place is set to open in a couple weeks that's going to be stacked to the 9's, whatever that means.

25/10/09
BW 77kg (AM)
-Power Cleans: 60 x3x2 / 62.5 x3 / 65 x3x2
-Snatch Grip DL: 80 x10x2
-Plank 20kg @60sec w/30sec rests X3
Fuck. Tweaked my back on the 2nd set of deadlifts. Doesn't feel like anything serious just a bit uncomfortable like I overworked it. Cut the workout short after that and just did plank and foam roller. Power cleans felt ok but had no snap. Lower back was feeling weak yesterday and didn't feel too strong before todays workout. Must be getting old...

24/10/09
BW 77.4kg (AM)
-Weighted Dips: 10 x5 / 15 x5 / 17.5 x5
-BW Dips: 40 in 3 sets
-Chin-ups: 60 in 7 sets
-Handstand Evil Wheel work
Lower back felt weak and I really noticed on the handstands and evil wheel.

22/10/09
BW 76.5kg (AM)
-Power Cleans: 65 x3x3
-Front Squats: 60 x10x3 / 62.5 x10
-TGU: 60 x3x3
-Plank 20kg @60sec w/30sec rests X3
Power cleans sucked, felt heavy and slow. Had no snap. Front squats were good and I need to stick to 62.5kg. TGU were solid.

21/10/09
BW 77.3kg (PM)
-HSPU: 5x3
-Dips: 60 total
-Pull-ups: 60 in 7 sets
-Evil Wheel and Handstand work
Evil Wheel work pretty ugly but Handstands were solid. HSPU felt pretty good and I'd like to start working on them consistently.

2009-10-18T16:00:00.006-06:00

It's been a busy 2 weeks but I've managed to get the workouts in, lifting the required weights and making a couple "PRs" in the upper body lifts. Dips are going strong as are shoulder presses. I'm not sure if I'm going to switch out the presses for handstand push-ups though. Maybe use them as a supplement lift to the presses as high rep presses don't sit well with my shoulder.

I've also been thinking about goals lately and I've come up with a couple concrete goals I want to make. The weights in bracket are approximate based on 78kg, which is a little more than I'm weighting right now.
Front Squat 1.5 x BW (117.5kg)
Deadlift 2.25 x BW (175kg)
Weighted Dip 0.5 x BW (40kg)
Turkish Get-Up 0.5 x BW (85lbs)
Fully extended evil wheel

18/10/09
76.5kg (AM)
-Weighted Dips: 20 x5 / 23 x2 / 26.25 x3
-BW Dips: 13/10/10
-Chin-ups: 60 total
-Handstands: 60sec x3
-Evil Wheel 5x3 #5
Good stuff. Handstands a bit shakey and evil wheel was a bit lacking but it's been a couple weeks since I last went hard.

16/10/09
77.5kg (PM)
-Deadlifts: 125 x5 / 142.5 x3 / 160 x1
-Power Cleans: 70 x2 / 65 x3 / 60 x3x2
-TGU: 50 x3 / 55 x3 / 60 x3
-Plank 20kg @60sec w/30sec rests X3
This should have been much easier but alas. It's been a busy couple days so I'm happy with what I pulled.

13/10/09
BW 78.1kg (PM)
-Shoulder Press: 40 x3 / 45 x3 / 50 x3
-Dips: 12x5
-Pull-ups: 55 total
-Evil Wheel work
Solid work.

12/10/09
BW 77.5kg (PM)
-Front Squats: 85 x5 / 95 x3 / 106 x1 / 62.5 x10x5
-Plank 20kg @60sec w/30sec rests X3
Tried for a 2nd rep but failed but not too bad comparing how I felt.

2009-10-12T09:59:00.003-06:00

11/10/09
BW 76.7kg (AM)
-Weighted Dips: 45lbs x3 50lbs x3 55lbs x3
-BW Dips: 12/12/12/12/11
-Chin-ups: 52 total
Leduc workout. Weighted dips felt pretty good comparing that I had to hold a DB with my legs. Skipped the handstands and didn't have my evil wheel.

10/10/09
BW 77kg (AM)
-Deadlifts: 260lbs x3 305lbs x3 345lbs x1
-Snatch-grip DL: 135lbs x10x2 150lbs x10 155lbs x10 160lbs x10
-Plank 20kg @60sec w/30sec rests X3
Went back home for a couple days, had a few off but managed to get into the gym. Nice new facility but the bars are way to think to do any heavy deadlifts or cleans. Everything was in pounds so I had to do the math as best as I could. 345lbs = 156kg and I should have only been trying 150kg. Oh well.

07/10/09
BW 78.2kg (PM)
-Should Press: 37.5 x3 42.5 x3 47.5 x5
-Dips: 12/12/12/12
-Pull-ups: 52 total
-Handstand work
Shoulder Presses were solid, managed 2 extra reps and I think I could have gotten a 3rd. That said shoulder presses have been bothering my shoulder just a bit. It's only until the next day that I feel it but it's there. I should probably stick with them to strengthen that weak point but I've been thinking handstand push-ups lately...

05/10/09
BW 77.3kg (PM)
-Front Squats: 77.5 x3 90 x3 100 x3
-TGU: 65lbs x3x2
-Plank: 20kg @60sec w/30sec rests X3
Front squats felt good. I think I could have manged 4. Got to think "hump" when going up. Had TGU some crashes with the TGU. 65lbs is heavy.

Week totals:
Pull-ups: 107
Dips: 112

2009-10-04T13:39:00.002-06:00

02/10/09
BW 77.5kg
-Weighted Dips: 17.5 x5 20 x5 23.75 x4
-BW Dips: 12/10/9/8 = 39
-Chin-ups: 5/5/12/10/8/8/8 = 56
-Incline Evil Wheel: 5 reps x 3 @#3
Week totals:
Pull-ups: 111
Dips: 115

Ok workout. Missed the last rep on the weighted dips and was pressed for time on the handstands.
Schedual is going to be changing due to work/school...

2009-10-01T23:10:00.002-06:00

01/10/09
BW 77kg (PM)
-Cleans: 70 x3x3
-Deadlifts: 110 x5 125 x5 142.5 x5
-TGU: 60 x3/3/2
-Plank: 20kg @60sec w/30sec rests X3
Reasonable workout. Cleans felt pretty good and deadlifts were hard and heavy. TGU I crashed on the last rep of the last set each arm. I know I have 65 x3x3 in me, just need to concentrate more. Planks were murder with only 30 second rests. Time to start increasing the work time.

2009-09-29T20:00:00.000-06:00

29/09/09
BW 77.5kg (PM)
-Shoulder Press: 35 x3 40 x5 45 x6
-Dips: 12/12/12/8 = 44
-Pull-ups: 5/5/5/11/9/7/7/6 = 55
-Handstands: 60sec x3
-Evil Wheel: 5x3 at #3
Good workout. Trying to get a good amount of volume in on pull-ups and dips. They were done as a circuit with short rests, as were the handstands and evil wheel. Handstands are getting stronger.

2009-09-28T22:06:00.004-06:00

28/09/09
76.5kg (PM) blah way too light
-Front Squats: 72.5 x5 85 x5 95 x5 60 x10x3
-TGU: 60 x3 65 x3x2
-Plank: 20kg @ 60sec w/35sec rest x3
Ouch. This workout was killer. Didn't think I'd manage 95 x5 and 65 x10 is murder on the front squats. Only 5kg more but damn. TGU fucking awesome; 65lbs x3x2 was solid and murder. 3x3 for sure.

2009-09-28T21:58:00.005-06:00

Scale back week. Feeling it for sure. Evil wheel is getting solid and I'm moving down the ramp more and more. Handstands are becoming more stable and putting in some good moments free-standing. The dips and pull/chin-ups were done in interval this week. TGUs are solid.
Week Totals:
Pull-ups: 83
Dips: 107

25/09/09
BW 77.7kg (PM)
-Weighted Dips: 10 x5 12.5 x5 15 x5
-Dips: 12/10/10
-Chin-ups: 12/10/8/8/8
-Handstands: 60sec x3
-Evil Wheel 5x3 #3

24/09/09
BW 78.5kg (PM)
-Power Cleans: 75 x1 70 x3x3
-Deadlifts
-TGU: 60 x3x3
-Bridges

22/09/09
77.5kg (PM)
-Shoulder Press
-Dips: 15/10/10/10/10
-Pull-ups: 10/7/7/7/6
-Handstand 60sec x3
-Evil Wheel 5x3 #4

21/09/09
BW 76.7kg (PM)
-Front Squats: 65 x10x5 ouch
-TGU: 60 x3x3
-Plank: 20kg @ 60sec w/40sec rest x3

2009-09-18T20:13:00.002-06:00

18/09/09
BW 77kg (PM)
-Weighted Dips: 17.5 x5 21.25 x3 25 x3
-Dips: 12/9/8/5/5
-Chip-ups: 12/10/7/7/7
Been a long time since I've done "chin-ups". Use a thumbless grip next time. Did the dips and chins in a circuit fashion.
-Handstands And Evil Wheel work:
Handstands were a bit shaky and I went for failure/crash, working on holding myself from the wall.
Incline Evil wheel was solid. Worked at square #4 for 5's and then #3 for 5's. Square #3 is the new start.

2009-09-17T19:59:00.002-06:00

17/09/09
BW 77.1 (PM)
-Deadlifts: 122.5 x5 140 x3 157.5 x1.5
So close to getting two. Was just about fully extended and my right grip gave out.
-Snatch Grip Deadlifts: 80 x10x5
-TGU: 55lbs x3 60lbs x3x2 Ouch. Work towards 60 x3x3
-Bridges: 30sec x3
Solid on these. It's been a long time since I've tried these I was expecting to not be able to even get off the ground. I think I have 45sec in me.

2009-09-15T22:40:00.004-06:00

15/09/09
BW 76.9kg (PM)
-Shoulder Press: 40 x5 45 x3 50 x2
-Dips: 12/12/12
-Pull-ups: 10/8/7
-3 Rounds:
Wall Handstands, 60sec
5 Incline Evil Wheel #5
Good session. Need to eat more. Shoulder is feeling good, now I just need to get my strength back on it. Go further from the wall on the evil wheel.

14/09/09
BW 77.7kg (PM)
-Front Squats: 82.5 x5 92.5 x3 105 x2 60 x10x5
-TGU: 55 x3x2 60 x3
-Plank: 20kg @ 60sec w/40sec rest x3
Solid work. Front squats were good and TGu were solid. Do 60lbs for more sets.

2009-09-12T17:50:00.004-06:00

12/09/09
BW 77.3kg (PM)
-Weighted Dips (20kg): 17.5 x3 20 x3 22.5 x4
-Dips: 12/11/8
-Pull-ups: 10/8/7/6/6
-3 Rounds:
Wall Handstands, 60 sec
5 Incline Evil Wheel, #5
Feeling better today. Got some food in me and hit the gym not hungry. Did the BW dips and pull-ups in a circuit fashion, which I shouldn't do. I want to improve on them no gas myself on them.

11/09/09
BW 77kg (PM)
-Power Cleans: 72.5 x3/2/2 70 x2
-Deadlifts: 115 x3 132.5 x3 148.5 x3
Terrible workout. Felt really hungry and super light the moment I walked in. After the first could pulls my legs felt like jello. Pulled what I wanted to pull on the deadlifts but I know I could have gotten more. I need to be a kilo heavier.

2009-09-10T14:16:00.002-06:00

09/09/09
BW 77.4kg (PM)
-Shoulder Press (52.5kg): 35 x3 42.5 x3 47.5 x3
-Dips: 12/12/11
-Pull-ups: 10/8/7/6/6
-3 Rounds:
Wall Handstands, 60 sec
5 Incline Evil Wheel #5
-Tabata Row: 63cal

08/09/09
BW 77.4kg (PM)
-Front Squats (110kg): 77.5 x3 87.5 x3 100 x3 60 x10x5
-TGU: 55 x3x2 60 x3
-Plank: 20kg @60sec w/40 sec rest

Out of town for the long weekend and took an extra day off. Felt tired coming in but pushed good. Front squats were solid and heavy.

04/09/09
BW 77.5kg (PM)
-Shoulder Press (52.5kg): 35 x5 40 x5 45 x5
-Dips: 11/11/11
-Handstand/Evil Wheel Circuit
-Tabata Rows: 62cal

03/09/09
BW 77.3kg (PM)
-Power Cleans: 70 x3 72.5 x3 75 x3 Bit ugly
-Deadlifts (165kg): 107.5 x5 125 x5 140 x6
-Snatch Grip DL: 80 x10x3
-TGU: 55 x3x2 60 x3

01/09/09
BW 77.5kg (PM)
-Weighted Dips (20kg): 10 x5 15 x5 20 x5 BW x10x3
-Handstand/Evil Wheel Circuit
-Tabata Rows: 61cal

31/08/09
BW 78.4kg (PM)
-Front Squats (110kg): 72.5 x5 82.5 x5 93.5 x5 60 x10x5
-Pull-ups: 9/7/6/5/5
-TGU: 55 x3x3
-Plank: 20kg @60sec w/40sec rest

2009-08-30T19:04:00.002-06:00

28/08/09
BW 78kg (PM)
-Dips: 17/12/10/10/10 = 59
-Pull-ups: 9/7/6/6/6
-Handstand/Evil Wheel circuit x5
HS 45sec
6 Ramp EW

Feeling a bit dragged so I skipped the rows. Dips went well as did handstands. Go for 50 sec holds.

27/08/09
BW 77.7kg (PM)
-Power Cleans: 80 xF 70 x1 75 x1 75 x1 77.5 x1
-Snatch Grip Deadlifts: 75 x10 80 x10x4
-Pull-ups: 10/8/6
-Plank: 20kg @ 60sec w/40sec rest

Weighted in pretty light and just wasn't feeling too good. Pulled 80kg last time and felt I had more but didn't have it in me. The 77.5 was a bit ugly.

2009-08-25T19:51:00.002-06:00

25/08/09
BW 78.2kg (PM)
-Rowing:
200m w/2min rest X5
38.5 average
-Shoulder Press: 40 x5x2 45 x4
-Handstand/Evil Wheel circuit

Not really feeling it today so I took it a bit easier. Was suppose to go x10 on the rows but just didn't have it in me. Tried some shoulder presses for the first time in ages; didn't feel 100% at first but was fine as the sets went on. Bloody weak regardless. Going to add them into my next cycle and see how they feel.

2009-08-24T20:21:00.002-06:00

24/08/09
BW 78.4kg (PM)
-Front Squats: 60 x10x5
-Pull-ups: 10/8/6
-TGU: 45 x3x3
-Plank: 20kg @60sec w/45sec rest X3
-Side Plank

Week 4 of 5-3-1. Pull-ups felt pretty good done fresh. Need to do them before rowing 2k. Took it easy on TGU but went hard on plank.

2009-08-23T20:11:00.002-06:00

23/08/09
BW 79.5kg (PM)
-Row 500m w/ 2min rests X 5
1:45 average
-Dips: 16/12/10/9/8 = 55
-Handstand/Evil Wheel circuit
Handstands done with one foot on the wall, averaging 40sec

A couple days off with family in town. Too much bread and pasta meals but a great time.

2009-08-20T17:20:00.002-06:00

20/08/09
BW 78.2kg
-Deadlifts (157.5): 150 x3
-Power Cleans: 70 x3x3
-Snatch-Grip Deadlifts: 80 x10x2 85 x10
-TGU: Ugly. Was try for 50x5x3 but couldn't get past 4. Work on that.

Max effort day on the deadlifts. 150 x3, not too shabby.

2009-08-18T22:05:00.005-06:00

18/08/09
BW 78.2kg (PM)
-Row 500m w/2min rests X4
1:45 average
-Dips: 15/11/9/8/8 = 51
-Pull-ups: 9/7/6
-Handstand/Evil Wheel circuit

17/08/09
BW 78.7kg (PM)
-Front Squats: 80 x5 92.5 x3 102.5 x2
Think I could have got 3 out of me but I stood too long and didn't psyche myself up.
-TGU: 45 x3 55 x3x2 60 x3
-Plank: 20kg @60sec w/45sec rest X3

2009-08-14T20:01:00.001-06:00

14/08/09
BW 78.5kg (PM)
-Rowing:
500m = 1:40.6 @30
2min rest
500m = 1:45.6 @29
Solid on the first effort but finished with my legs feeling like jello. Felt like nothing in the tank afterwards.
-Dips: 11/8/7/6/6
Doing the Recon-Ron scheme for dips. No shoulder pain.
-Pull-ups: 9/7/6/5/5
-Handstand work
-Evil Wheel work

Feeling really good. Weight slowly going down and looking good in the mirror. Weights are pretty much staying put, with gains in a couple movements. The full ROM of movements I've been working on have been making me feel really good and loose. I feel no need for stretching or any tightness or pains.

2009-08-13T21:23:00.003-06:00

13/08/09
BW 78.8kg (PM)
-Power Cleans: 75 x3x2 72.5 x3x3
-Deadlifts(157.5): 110 x3 125 x3 142.5 x5
-Snatch-grip Deadlifts: 70 x10x3 75 x10
-TGU: 55lbs x5x3

Solid session. 75kg on the cleans was alright but the bar kep going too far forwards. 72.5 was solid. Deadlifts were great, SN-grip DL is getting easier and I'm getting stronger on the TGUs, which I am convinced have helped my shoulder exponentially.

12/08/09
BW 79kg (PM)
Row 100m/Rest 40 Sec x8(reps)x3(sets)
3 rest minutes between sets
Set bests:
18.5 @36
18.6 @35
18.5 @36

2009-08-11T20:38:00.002-06:00

11/08/09
BW 79.1kg (PM)
-DB Bench Press: 45 x3 50 x3 60 x3 Ugly. Shoulder didn't feel 100%
-Dips: 8/7/5/5/5
Don't remember the last time I did these so I took it easy. Shoulder felt great.
-Pull-ups: 8/7/5/5/5
-Handstand and evil wheel circuit

2009-08-10T20:45:00.002-06:00

10/08/09
BW 78.7kg (PM)
-Front Squats: 75 x3 75 x3 97.5 x4 60 x10x5
-TGU: 50lbs x3 55 x3 60 x3
-Plank: 20kg @60sec w/50 sec rest
Feeling good. Managed an extra rep on the frount squats and going 60kg x10x5 is getting easier. Still murder though. TGUs were solid.

2009-08-09T19:15:00.002-06:00

09/08/09
BW 79kg
-Row 200m x10 w/2min rests
37.1@37 best
-DB Shoulder Press: 35 x5 40 x5 45 x4
-Pull-ups: Deadhang/kipping combo
Ugly. Need to work on Pull-ups
-Handstand work

2009-08-08T09:21:00.002-06:00

07/08/09
BW 79kg (PM)
-Power Cleans: 75 x3x3
Last rep full a clean
-Deadlifts (157.5): 102.5 x5 117.5 x5 132.5 x6
-Snatch Grip Deadlifts: 70 x10 75 x10x2
-TGU: 50 x3 55 x3
-Plank: 20kg @60sec with 50sec rest X2

2009-08-05T19:44:00.003-06:00

05/08/09
BW 79kg (PM)
-DB Bench Press: 55 x5 worked up to
-Deadhang Pull-ups: 11/8/7
-Row:
5 - 100m x2
40 sec rest between reps
3 min rest between sets
19.0 best 1st
18.7 best 2nd
-Hand stand and Evil wheel circuit

2009-08-03T14:45:00.010-06:00

It's been nearly 2 months since I last posted and unfortunately the first time in nearly the 4 years I've been posting my workouts that I'll be omitting a couple.
So after a couple days off from camping I was having a tough time getting back into the swing of SS, lifting hard and stuffing my face full of food. I was feeling fat and out of shape, regardless if I was the strongest I'd ever been. I was finding the only way to make progress anymore with SS was by gaining weight and bringing a fuck load of intensity to each and ever workout. My shoulder was killing me and along with bench presses I stopped doing shoulder presses to give my shoulder a rest.
On top of it all, finals week was around the corner and with it stress and time constraints. The stress from that left nothing for my workouts. The workup to finals was exhasting and during the week of finals I had an off week, with my workouts being light, easy, fun and most important a way to relieve some stress. I didn't even bother writting them down.
Somewhere in the mix of all this I made this post and decided to make some changes. I started off with 5-3-1 for a week or two and was having fun but then decided to go for the Texas Method. I felt it was more compound and I'd benefit more from a weekly progression instead of monthly. A week of that and I realized that I just didn't have the intensity for it plus I was hating the whole 5x whatever things, didn't see myself advancing unless I stuffed myself to discomfort, was feeling fat and stale and needed a change. I was having fun with 5-3-1 and liked the heavy workouts with the Boring but Big finish to it. Add to that I wanted to lose a bit of weight, add in some conditioning (rowing) and throw in the odd little exercises (TGU) that I enjoy. That leads me to where I am now:
5-3-1 with some rowing, TGU, light BW stuff and a fare amount of core work. I feel much better so far and plan to keep at it.
My shoulder is on and off; I've been finding that working it is better than not working it and that compound lifting is better than the little isolation exercises that I had been doing. I started off with Bosu-ball push-ups and am going to tinker around with DB presses. The TGU have been a huge help, as has kipping pull-ups.

04/08/09
BW 79kg / 174lbs (PM)
-Front Squats(108): 70 x5 80 x5 92.5 x5
-Front Squats: 60 x 10 x5
-TGU: 45 x3 50 x3 55 x3 60 x3 Hell yeah
-Plank: 20kg @60 sec with 55 sec rest x3

2009-07-31T19:49:00.000-06:00

31/07/09
BW 79kg (PM)
-Row:
250m w/1min rests X4
49.1 @32
1000m = 3:45.5 @26
-Bosu Push-ups
-Handstand/Evil Wheel Circuit
-Deadhang Pull-ups: 9/7/5

30/07/09
BW 79.7 (PM)
-Power Cleans: 80 x1 82.5 xF
-Snatch Grip Deadlifts: 60 x10 70 x10x3 75 x10
-TGU: 45 x5x3
-Plank: 20kg @60sec X3

28/07/09
BW 79.3 (PM)
-Row:
1000m = 3:45.2 @26
1000m = 3:43.7 @27
-Bosu Push-ups
-50 Pull-ups for time: 3:17
-Handstand/Evil Wheel circuit

27/07/09
BW 79.5kg (PM)
-Front Squats: 60 x10x6
-TGU: 50 x3x2 55 x3
-Plank: 20kg @30sec X3

2009-07-24T11:35:00.000-06:00

24/07/09
BW 80kg (PM)
-Row 500m w/3min rests
1:44.3
1:44.6
1:43.6
-Bosu Ball Push-ups: 15/12/12/12/12
-Deadhang Chin Ups: 10/7/6
-Handstand Work
-Evil Wheel

23/07/09
BW 79.8kg (PM)
-Power Cleans: 75 x3x3 72.5 x3x2
-Deadlifts: 112.5 x5 127.5 x3 142.5 x3
-TGU: 50lbs x3x3
-Plank: 20kg @60 sec w/1min rests X3

21/07/09
BW 80kg (PM)
-Bench Press: 60 x5x3
Decided to not do BP anymore after this workout. My shoulder just doesn't feel right.
-Kipping Pull-ups: 20/20/12
-Bosu Ball Push-ups: 12/12/12/10/10
-Evil Wheel

20/07/09
BW 80.5kg (PM)
-Front Squats: 75 x5 85 x3 90 x6
-Row 500m w/3min rests
1:44.6
1:47.4
1:45.4
-TGU: 45lbs/50/55 x3
-Plank: 20kg @60sec X3

2009-07-17T09:36:00.000-06:00

17/07/09
BW 79.7kg (PM)
-Bench Press: Tried to re-incorporate BP but they just don't feel right.
-Kipping Pull-ups: 15/15/15
-Row: 500-400-300-300 with one minute rests
-Plank: 20kg @60sec x3

16/07/09
BW 80kg (PM)
-Deadlifts: 105 x3 120 x3 135 x5
-Power Cleans: 72.5 x3x5
-TGU: 45lbs x3 50lbs x3 55lbx x3
-Evil Wheel

13/07/09
BW 80.5kg (PM)
-Front Squats: 67.5 x3 77.5 x3 90 x6
-Kipping Pull-ups: 20/20/18
-TGU: 50lbs x3x3

09/07/09
BW 80.1kg (PM)
-Deadlifts: 97.5 x5 112.5 x5 127.5 x10
-Pull-ups: 10/7/6
-TGU: 45lbs x3x2 50lbs x3
-Plank 20kg @30sec x3
-Shoulder work

06/07/09
BW 80.5 (PM)
-Power Cleans: 72.5 x3x6
-Row: 500-400-300-200-100 with one minute rests
-Evil Wheel

-Shoulder work

05/07/09
BW 81.3 (PM)
-Back Squats: 77.5 x5 87.5 x5 100 x10
-3 Rounds of:
3 TGU, 45lbs
10 DB row, 45lbs
One minute rests
-Shoulder work