SATURDAY 16th JUNE 2012
Standard calisthenics at the park.

SUNDAY 17th JUNE 2012
REST

MONDAY 18th JUNE 2012
Strength
- OHP
25kg x5
30kg x5
35kg x5
-------
37.5kg x5
40kg x5 (whoops should have been 45kg)
45kg x5 (there we go)
50kg x6
- Chin-ups
BW x10
OAC Negs x1, 1
20kg x5
40kg x3
- Dips
BW x10
20kg x5
50kg 4x7
- Slow chin-ups x2, 1, 1
Some DOMS in the triceps so kept dips light. OHP wasn't great. OAC Negs are too fast.

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My Log.

TUESDAY 19th JUNE 2012
Strength
- Deadlifts
62.5kg x5
77.5kg x5
95kg x3
-------
102.5kg x5
117.5kg x5
132.5kg x10
- Front Squats
60kg x5, 5, 10
- GHR x3 (see notes)
- Hanging Leg Raises 3x6
- Farmers Walks
55kg DBs x3 short
Holds 1xF
Did some front squats as assistance work, started GHR but ankle isn't ready for them. Hanging leg raises are new and good. Farmers were nice, I've determined the short route is around 25m. So make of that what you will.

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My Log.

WEDNESDAY 20th JUNE 2012
Skipping and stretching

THURSDAY 21st JUNE 2012
Strength
- Bench Press
40kg x5
50kg x5
60kg x3
-------
65kg x5
75kg x5
85kg x7
- DB OHP
15kg x5
20kg 5x7
- DB Row
30kg x15, 20, 20
- Skipping ~20-30 minutes
I can skip again, pretty much fully. I'm getting familiar with the criss-cross with the different foot movements, including when sprinting. Also using skipping as a warm -up for strength stuff. 531 is going well, DB OHP is alternate so L, R, L, R etc.
Hopefully should be able to start running again in the next few weeks, starting with half or one mile.

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My Log.

FRIDAY 22nd JUNE 2012
Strength
- Squats
50kg x5
60kg x5
72.5kg x3
---------
80kg x5
90kg x5
102.5kg x7
- Standing Rollouts 2x12
- SLDL
60kg x5
80kg x5
100kg 2x5
- Farmers Walks
55kg DBs 1x37m, 1x12m
- Skipping
~30 minutes
Wow, those couple months off squats has really made a difference. Decided to put the rollouts before the SLDL for the sake of my back. Grip was feeling tired even with 100kg on the bar, but luckily I was okay for the farmers. Farmers distances are approx. Looking forward to playing with the 60kg DBs next week.
I wasn't going to skip for too long but I really enjoy it. Starting work on the double unders, only singles at the moment. Also want to master the criss-cross as it's a bit hit and miss atm. Sometimes I can get loads in a row, sometimes I trip after the first one. Practice, practice, practice.

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My Log.

SATURDAY 23rd JUNE 2012
Calisthenics. Muscle-ups, russian dips and back lever work among much more.

SUNDAY 24th JUNE 2012
REST

MONDAY 25th JUNE 2012
Strength
- Plyo Pull-ups
- OHP
25kg x5
30kg x5
35kg x3
-------
42.5kg x3
47.5kg x3
52.5kg x5
- Pull-ups
Archer 2x3 (per side)
Chins +40kg x3, 3, 2
- Dips
BW x10
40kg x3
60kg x3, 2
BW x20, 10
- Skipping ~30 minutes
Just experimenting with plyo pull-ups. OHP was OK, hit the required reps. Need more structure when it comes to OAC progressions, I'm a bit lost. Tried out a different dip station but the handles get slippery so I'll go back to the old ones. Need to pull myself together on the dips too. Start back on 60kg and see where it takes me. It will be a little weaker as it follows the OHP.

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My Log.

TUESDAY 26th JUNE 2012
Strength
- Deadlift
65kg x5
75kg x5
95kg x3
-------
110kg x3
125kg x3
140kg x7
- Front Squats
60kg 3x10
80kg x3
- Hanging Leg Raises x7, 5, 5, 3
- Farmers Walks
60kg DBs 2x25m
Holds 2xF
Couldn't find the 1.25kg plates for the DL warm-ups.

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My Log.

WEDNESDAY 27th JUNE 2012
1 Mile run
Real slow and easy, ankle is not 100% recovered but it doesn't hurt for ages after the run so that is progress. Will keep doing a few short runs to see if it can strengthen my ankle.

THURSDAY 28th JUNE 2012
Strength
- Bench Press
40kg x5
50kg x5
60kg x3
--------
70kg x3
80kg x3
90kg x4
- DB OHP
15kg x5
20kg 5x8
- DB Row
30kg 3x20
50kg 3x5
- Skipping ~30 minutes
Double under and usual criss-cross/sprinting practice.
Almost go 5 reps on the bench, but couldn't finish the last rep. Not good, but at least it was higher than the required 3. Had some extra time to kill so threw some 50kg rows in after the high rep 30s.

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My Log.

FRIDAY 29th JUNE 2012
Strength
- Squats
50kg x5
60kg x5
72.5kg x3
---------
85kg x3
100kg x3
110kg x5
- Standing rollouts x12, 12, 6
- SLDL
60kg x5
100kg 3x5
- Farmers Walk
60kg DBs 2x25m (1st set broken)
Holds 1xF
- Skipping ~10-15 minutes
Everything is coming along, squats are harder than I remember. Going nice and deep though. Rollouts are pretty hard, especially that last set. 1st set of farmers was broken on the return journey, I think I must have started without a firm grip as the second was fine.

Skipping was good, nice progress with double unders. I can 'land' them and go into another rep, just not forever.

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My Log.

SATURDAY 30th JUNE 2012
Dip, pull-ups and press-up pyramids (50 of each), clean muscle-up practice and more pull-ups.

SUNDAY 1st JULY 2012
REST

MONDAY 2nd JULY 2012
Strength
- Muscle-up practice
- OHP
25kg x5
30kg x5
35kg x3
--------
45kg x5
50kg x3
55kg x2
- Chin-ups
BW x10
20kg x3
40kg x3, 3
42.5kg x3
45kg x2
- Dips
BW x10
20kg x5
40kg x3
60kg 3x5
85kg x1
90kg x0
- Skipping ~15 minutes
Muscle-ups at the gym weren't great as the bar has gripping on it so I'm finding it hard to rotate the wrists to get up. Only got 1 rep, not helped by the low ceiling so I have to aim for a gap in the tiles.
OHP was a bit pathetic, only 2 reps at 55kg.
No OAC stuff today as my elbows are feeling a little funny.

Dips were better, don't ask how I got a PR after 3x5 with 60kg. Despite going low enough and locking out at the top, it felt easier than it should have, so I'm not sure how legit it was. I'll keep it in mind as a PR for now and see if I can replicate it. 90kg still won't go up.

Skipping was a little shite, but double unders are coming along. I just keep tripping, probably due to being tired from the main work.

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My Log.

TUESDAY 3rd JULY 2012
Strength
- Deadlifts
60kg x5
80kg x5
95kg x3
--------
117.5kg x5
132.5kg x3
147.5kg x3
- Front Squats
60kg x5
80kg x3, 5
85kg x5
- Hanging Leg Raises x7, 7, 5(+2)
- Farmers Walks
60kg DBs 2xShort
An error here. My short farmers walk are actually 15, not 25m. Wrote it down wrong due to bad handwriting so I am only half as awesome as I thought I was. No matter.

No skipping today due to low on time. Everything was fine, got some chalk which helps with the deads and farmers. Mixed grip on last set of deads.

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My Log.