I think I'll change things for a bit. With 3 x climbing each week, this is a bit too much volume, which hinders both climbing and weightlifting. I'll switch to the Deadlift/Bench Press programming I've done in the past, with one workset at 5 reps, plus another at 90%, Power to the People-style. We'll see how this works out.

I've considered this some more, and decided on the following changes, starting next week:

Monday (Volume):
3 x 5 Back Squats
3 x 5 Bench Press
3 x 5 Shoulder Press
Assistance: Weighted Chins

ETA: + 1x5 Deadlifts at a submax, but heavy weight; and + Upper Back work (as in Reverse DB Flys)


Wednesday (Light Day):
3 x 3 Front Squat
3 x 3 Push Press
Assistance: BB Curl

ETA: + Shoulder work (as in Lat Raises)

Friday (Intensity):
Cycle through 3RM - 2RM - 1RM
Deadlift
Bench Press
Shoulder Press
Assistance: BB Row

ETA: + 1x5 reps at a lower weight

This has the advantage of including Squat and regular Press, without leaving out heavy DLs, or Bench Press (which I enjoy). It ups the volume a bit on Mon, while likely reducing the weight a bvit (Squat vs DL).

The program as such works fine, no need to switch to something different.

ETA:  Changes to improve DLs, and climbing strength (upper back, which is where I'm lacking!)

New year! Wo-hoo!

Alright. Changing to Texas Method.

Mon:
Deadlift 1 x 5; + 1 x 5 at 90%
Bench Press 5 x 5
Assistance

Wed:
Back Squat 3 x 3
Press 3 x 3
Assistance

Fri:
Deadlift 1, 2 or 3RM
Bench Press 1, 2 or 3RM
Assistance

For Assistance, I'll continue to alternate Chins and Pull-Ups. I'll substitute DB Presses for the BB Rows, though, as I feel this is targeting my weakness. So after the Chins/Pulls, I'll alternate DB Press/BB Curls.

Let's wait till March or April or so to see how things shape up.

Today:

Deadlift
1 x 5 x 118,5 kg
1 x 5 x 104,5 kg

Bench Press
5 x 5 x 52,5 kg

Added Chins and DB Presses.

Back Squat
3 x 5 x 112,5 kg (+2 kg)

Press
3 x 5 x 55,5 kg (+1 kg)
First Set: 4 x Press, 1 x Push Press
Second Set: 3 x Press, 2 x Push Press
Third Set: 5 x Push Press

Power Clean
5 x 3 x 72,5 kg (+2 kg)

Added Pull-Ups and BB Curls.

Hitting failure on the Press, right after the Bench Press,  has convinced me to change from Starting Strength to Texas Method. I don't think that a simple reset, with continued linear progression, will do much good; also, 01.01.2011 is a good time to change programs.

I have made the following gains during this SS cycle:

Back Squat: 3 x 5 x 112,5 (+4 kg)
Bench Press: 3 x 5 x 58,5 kg (+0 kg, missing +1 kg by 1 rep)
Deadlift: 3 x 5 x 116,5 kg (+10 kg)
Press: no marked increase on 3x5
Power Clean: about +2 kg, with no hard number to start from

Considering the limited time, this is, imo, a success.

I'll do Texas Method now. I'll ost the plan on the weekend.

I pulled a muscle in my back last week (while sleeping - I guess I'm too old for that couch). It's no longer that painful, but I still was careful and went with 80% of the weight. I guess a slow day won't harm me. Felt much better afterwards.

Back Squat
3 x 5 x 86,5 kg

Press
3 x 5 x 44,5 kg

Power Clean
5 x 3 x 56,5 kg

Added Pull-Ups and BB Curls.

For X-mas, I got Power to the People. While the insistent attempts at marketing are rather annoying, there is some good stuff in there (if you ignore the boasting, and the Call-xxxx-to-order-NOW!!! hysterics).
Anyway, this made me think about the program for next year, and I guess I'll include some of Pavel's ideas into the Texas Method. Mainly a focus on just two lifts, especially Deadlifts, and de-emphasizing of Squats, I think. Deadlifts and Squats really aren't that different an exercise, so concentrating on DL's should work all right.

What to do after my current SS cycle? I'm considering Westside (likely too many exercises for me, even though the reasoning seems logical and the results impressive), wannabebig routine (but really, that's too bodybuildish), or Texas Method (Rip-endorsed, not that complex). I guess it'll be the last.

Whatever, the decision will only be made in January, I guess.

I decided to switch to the Starting Strength program for at least the rest of the year, possibly longer. I'm leaving out the WOD anyway on a regular basis; and CFBF is on hiatus right now, so I can just as well concentrate on strength gains. This also meshes better with my available time at the moment.

So I'll stick to 3 workouts per week (M-W-F), with A-Day being Squat (3x5), Bench Press (3x5) and Deadlift (1x5); and B-Day being Squat (3x5), Press (3x5) and Power Clean (5x3). Add to that 3 sets of chin-ups/pull-ups. I'll start at 80% of my 5RM, and reset when I stall.

Depending on how this shapes up, I might increase one workout per week to 5 sets of 5 reps for Squats and Press/Bench press, as recommended by Rip. Possibly Friday, before the weekend...

Current numbers are:
Back Squat 5RM: 108,5 kg (3x5)
Bench Press: 58,5 kg (3x5)
Deadlift: 106,5 kg (3x5)
Press: 59,5 kg (1x5)
Power Clean: 70-ish kg... I guess. Long time.

Let's see how much we can improve on that.

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor)] - 46,5 kg x 3 Sets
- Snatch - Heavy Single 1 x 52,5 kg

Strength
Box Squat: 5RM
1 x 5 x 72,5 kg
(Failure at 82,5 kg)

WOD:
3 rounds for time of:
- 20 Burpees
- 30 Overhead squats, 32,5 kg
- 20 Pull-ups

Time: 23:56

I started adding Box Squats after I prescribed them to my wife... Definitely tough, and deeper than my usual. Which is good.

Crossfit Barbarian Fitness hasn't been updated for more than a week, so I have to substitute my own workouts. However, the CFBF template is easy to understand, so I'm really just continuing what I was doing anyway. Still a pity, though - CFBF always came up with innovative cruelty.

Still confident that it's only a work-related break, and nothing more serious/permanent.

Alright. I think I'll switch to CF Barbarian Fitness. Looks good; I'll start at Mon 21st dec. I'm looking forward to how the 3/1/2/1 scheme will shape up. If I'm unhappy with this in a few months, I'll reconsider.

Strength:
Back Squat - Set a new 3 Rep Max
3 x 92,5 kg

Skill Work:
- Overhead Squat - 42,5 kg x 2 x 2
- Snatch Balance - 42,5 kg x 3 x 2
- Snatch - 46,5 kg x 1 x 3

WOD (scaled and subbed):
15-12-9
- Squat Cleans, 56,5 kg
- Chinups
Total Time: 17:45

So, what am I doing here, anyway?

Alright: This is my current program (thanks to Rippetoes Practical Programming, among other things).

Tuesday and Thursday I do a crossfit workout. Or possibly I'll run 5k.
Or I'll do a Day 1 or Day 3 workout from simplefit. Or something. As long as it leaves me sweating, I like it.

Monday, Wednesday and Friday is weight training.
Each day starts out with 5 x 5 front squats. Then, I alternate 5 x 5 push presses with 5 x 5 presses. Monday ends with 3 x maxrep chinups, Friday gets 3 x maxrep pullups. Wednes has alternating 5 x 3 power cleans and 1 x 5 deadlifts.
When I feel able to, I like to add a few more assistance exercises, usually situps, db rows and pushups (with my feet on a chair).


Today, the mainpage wod was:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I scaled this down to 56,5 kg.

Result: 5 minutes completed.

Added 15 x situp, db row, pushup.