41.1
Box Jumps x10
Squat
5x70
5x90
3x105
5x122.5
5x140
2x5x147.5
9x147.5

One Arm Kb Press x50
Chins x50
Hanging Leg Raise x50
Shrugs x30

Rowing Ergometer 5x300m (@ 75 seconds), 30 seconds rest (50% Method)

41.1
Box Jumps x10
Bench Press
5x50
5x65
3x80
5x90
5x105
2x5x110
12x110

Chins x25
Db Row x25
Db Press x50
Walking Lunges x25 ea.
Back Raise x25

So I started on my new leader/anchor, after doing a mini deload. I've had some trouble with lowbar squatting, so after my top set I did a double on 180kg, to test out weather or not I could keep good position in highbar. I know I ain't supposed to do this on my leader, but this was something I had to do mentally prior to starting the program.
Everything was fast and felt great.
Box Jumps x10
Squat
5x70
5x90
3x105
5x120
5x132.5
5x152.5
3x170
2x180
50x120

Haning Leg Raise x50
Weighted Push Ups x50
Chins x50
Shrugs x50

41.1
Lots of stretching and warming up today. Everything felt fucking awsome today, and I had to take advantage of the day!
Medicin Ball Throws x10
Bench Press
5x50
5x65
3x80
5x95
5x105
5x117.5
5x125
5x130 - Speed was awsome, had to test myself further!
4x135 - PR! Speed was great, and I left a rep in the tank since... mh.. um.. I'm not supposed to do this during the leader. Yeah... that's my excuse.
50 total @ 95

Chest Supported Row x50
Dips x50
Fat Bar Curl x25
Sit Ups x50
Rowing Ergometer 5x300m @ sub 1.10 min (50% method)

All in all a great session today! Shoulders felt awsome, bar speed have never felt better and bodyfat is still going down steadily! I guess it's like Jim often says: "when you focus on one thing, everything alls into place" or something along the lines.

41.1
Broad Jumps x10
Deadlift
5x90
5x110
3x130
3x155
3x177.5
3x200
50 total @ 155

Weigthed Sit Ups x50
Chins x30
Curls x20
Incline Db Press x50

41.1
Medicin Ball Throws x10
Press
5x40
5x45
3x50
5x60
5x67.5
5x72.5
5x80
50 total @ 60

Incline Db Press x50
Db Row x50 ea.
Shrugs x50
Split Squat x50 ea.

Great session! Everything felt relatively easy and with great speed! Abs and lowback was tired of being murdered yesterday, so I went for light split squat - These are great for my knees!
Merry christmas to everyone on the forum following!

41.2
Box Jumps x10
Squat
5x70
5x90
5x105
5x110
5x130
5x145
50 total @ 110

Chins x50
Dips x50
Sit Ups x30, Hanging Leg Raise x10, Side Bends x20 ea.

Somethings really messing with me. I'd really like to do the Rhodes 5x5/3/1, and most important, do it right. Prior to last time i tried it, I did not do a 7th week protocol: TM test, and that's probably why it'd go wrong. I was too ignorant with my training maxes.
Therefore I've decided to do things right - for myself, because of the dissatisfaction of NOT having tried a program, I did like alot, to it's end.
I'm finishing up this cycle of 5's Pro, 50 total reps*@ FSL, and afterwards I'll have 12 weeks prior to my next meet. This leaves me with one TM test week, 3 cycles (2 leader, 1 anchor) with one deload between leader and anchor, and one deload prior to the meet. It'll look like this:

12 weeks until the meet.

Week 1 - 7th Week Protocol - TM Test

Week 2-7 - 2 cycles of Rhodes 5x5/3/1

Week 8 - 7th Week Protocol - Deload

Week 9-11 - 3/5/1, PR Sets, Jokers, FSL 3x5

Week 12 (Week of the meet) - 7th Week Protocol - Deload

41.2
Box Jumps x10
Deadlift
5x90
5x110
3x130
5x142.5
5x165
5x187.5
5x210
4x220

Squat
5x100
5x120
5x140
5x170

Chins x50

- Wanted to know what numbers to test in TM for next week, and was short on time, so I called it a day from here.

42.2
Throws x10
Press
5x35
5x40
5x50
5x52.5
5x60
5x67.5
5x75
5x82.5
1x90
1x92.5
1x95
1x90

Hanging Leg Raises x50 (Supersetted with the main work)
Chins x50 (Supersetted with the main work)
Db Incline Press x50
Glenn B. Shrugs x100

Rowing Ergometer - 2000m @ 8.35 (I'll use this as my conditioning for the next leader/anchor programming, as I really like how it challenges my lungs AND my whole body at once, and not just my legs as other conditioning seems to do. I would love to have a Airdyne though)

- Did go a little nuts today, because it was last day of training prior to the TM test week.

41.3
Box Jumps x10
Squat
5x70
5x90
3x100
5x127.5
5x145
5x162.5
5x3x127.5 - Pause Squat

Weighted Chins - 25 total @ 15kg (Supersettet with squat)
Chins x25 (Supersettet with squat)
Dips x50
Back Raise x50

Rowing Ergometer - 2000 @ 9 minutes (50% method)

41.3
Medicin Ball Throws x10
Bench Press
5x50
5x65
3x80
5x100
5x112.5
5x125
5x5x100

Hanging Leg Raise x50 - Supersettet with Bench Press
Chest Supported Row x50
Curls x25
Push Ups x50

- My elbows was killing me today, from squats yesterday, so I keep the pushing assistance super light and did one set of 50 pushups, and some curls to get some fresh blood into the joint.

41.3
Box Jumps x10
Deadlift
5x90
5x110
5x140
5x165
5x187.5
3x210

Chins 25 total @ 15kg
Face Pulls x50
Dips x25
Side Bends x50 ea.

Rowing Ergometer - 2000m @ 9 minutes

- Went easy, and stopped the top set at 3 reps and cut out the back off sets, as recovery, sleep etc wasn't on point today. I spent some more time on mobility afterwards instead, and I feel great now.

41.3
Medicin Ball Throws x10
Press
5x35
5x45
5x50
5x60
5x67.5
5x80
5x5-8x60

Hanging Leg Raise x50 (supersettet with press)
Chin Ups x50 (Supersettet with press FSL)

42.0
- 7th Week Protocol - TM Test. Squats was so fucking easy, so it became more of an 7th Week PR.
Box Jumps - x10
Squat
5x70
5x90
3x102.5
5x120
5x135
5x152.5
9x170 - Guess it qualifies for 80% TM. It is also a huge PR, as my PR is 5x170kg.

Hanging Leg Raise x50
Dips x50
Chin Ups 5x5 @ 10kg
Rowing Ergometer - 50% method - 2000m @ 8.35 seconds

42.0
Box Jumps - x10
Bench Press
5x55
5x65
3x80
5x90
5x105
5x117.5
6x130 - Right around where I want it - Wanted to have 85% for upperbody lifts, and 80% for lowerbody.

Db Row x50
Face Pulls x100
One Arm Db Press x50 ea.
Split Squat 2x25 ea.
- Keeping everything, on assistance, light this week.

Rowing Ergometer - 2000m @ 9.34 minutes

42.0
Throws x10
Press
5x35
5x45
3x50
5x55
5x65
5x72.5
6x80

Chins 25 total @ 15kg
Db Row x50 ea.
Db Press x50

42.0
Broad Jumps x10
Deadlift
5x85
5x110
3x130
5x150
5x170
5x190
5x210 - Wanted 7-8 reps, so I was around 80%. This means I'll back up the TM one cycle, to 205 instead.

Hanging Leg Raise x50

42.1
Box Jumps x10
Squat
5x70
5x85
3x102.5
5x110
5x127.5
2x5x145
11x145 - This not a estimated PR, but it is 1 rep more than last time I did a PR set on the Rhodes program, so I'll consider it a volume PR.

Farmers Walk (Played around with Jims new programming - Programmed this too high, so I'll lower the TM)
2x40m @ 152.5
2x40m @ 177.5
2x40m @ 200

Chins x50
Dips x50

Rowing Ergometer - 2000m @ 8.54 (50% method)

42.1
Medicin Ball Throws x10
Bench Press
5x55
5x65
3x80
5x85
5x97.5
2x5x110
11x110

Chin Ups 25 total @ 12.5kg
Db Incline Press x50
Db Row x50
Back Raise x25
Weighted Sit Ups x25

- Today was a great day. I didn't make any personal records what so ever, BUT today was the first time in over a year, that I've pressed anything without elbow pain. I've been going to my physiotherapist for K-laser therapy, and it turns out to work wonders for me!

42.1
Box Jumps x10
Deadlift
5x85
5x105
3x125
5x137.5
5x157.5
2x5x177.5
12x177.5 - Volume PR. This was a fucking great set to say the least.

Farmers Walk
2x40m x 132.5
2x40m x 155
2x40m x 175

Chins x50
Dips x50

Rowing Ergometer - 2000m @ 8.55 minutes

42.1
Medicin Ball Throws x10
Press
5x35
5x40
3x50
5x52.5
5x60
2x5x67.5
11x67.5

Weigthed Chins 25x12.5kg
Hanging Leg Raise x50
Db Row x50
Db Incline x50

42.2
Box Jumps x10
Squat
5x70
5x85
3x102.5
5x120
5x135
2x5x152.5
11x152 - PR! Had about 2 reps in the tank, even though it was a huge PR.

Farmers Walk
2x40mx142.5
2x40mx162.5
2x40mx185

Chins x50
Banded Dips x50 - These are great for my shoulders!

Rowing Ergometer - 2000m @ 8.27 minutes

42.2
Medicin Ball Throws x10
Bench Press
5x55
5x65
3x80
5x90
5x105
2x5x117.5
10x117.5 - PR!

Weighted Chins 25x10kg
Chins x25
Db Row x25 ea.
Hanging Leg Raise x50
Db Incline Press x50

- Bodyweight is going down slowly, strength is increasing steadily and everything feels great. I'm amazed with the progress recently.
I should've done the TM test sooner, and by that making everything working much smoother! - Lesson learned.

42.2
Box Jumps x10
Deadlift
5x85
5x105
3x125
5x147.5
5x170
2x5x190
10x190 - Huge PR! I'm excited to see how long I'll keep making this kind of progression, even though I'm slowly losing fat!

Farmers Walk
2x40x142.5
2x40x162.5
2x40x187.5

Chins x50
Banded Dips x50
Rowing Ergometer - 2000m*@ 8.56 minutes

42.2
Medicin Ball Throws x10
Press
5x35
5x40
3x50
5x55
5x65
2x5x72.5
11x72.5 - PR
4x90 - PR. Had to..

Hanging Leg Raise x50
Chins 25 total x 15kg
Db Incline x50
Db Row x50 ea.

42.3
Box Jumps x10
Squat
5x70
5x85
3x102.5
5x127.5
5x145
2x5x162.5
7x162.5 - One rep shy from a PR - I may have had it in the tank, but I was gassed.

Farmers Walk
2 x 40m x 155
2 x 40m x 175
2 x 40m x 195

Weighted Dips 5x10
Weighted Chins 5x5
Curls 3x10

42.3
Medicin Ball Throws x10
5x55
5x65
3x80
5x97.5
5x110
2x5x122.5
9x122.5 - HUGE PR! I'm amazed with my current progress!

Weighted Chins 25 total x 16kg
Hanging Leg Raise 5x10
Db Row 3x10-12 ea.
Db Incline 3x10-12 ea.
Face Pulls x100

42.3
Box Jumps x10
5x85
5x105
3x125
5x160
5x177.5
2x5x200
8x200 - PR! Well.. I did not see that coming. Felt like shit today, but once I started the PR set, everything felt 'on'.

Farmers Walk
2x40x155
2x40x175
2x40x195

Chins x50
Weighted Dips x30
Weighted Push Ups x20

42.3
Medicin Ball Throws x10
Press
5x35
5x45
3x50
5x60
5x67.5
2x5x75
8x75

Db Incline Press x30
Db Press x30
Weighted Chins 25 total x 16kg
Chins x30
Curls x30
Plate Front Raise x100

43.1
Box Jumps x10
Squat
5x70
5x85
3x105
5x115
5x132.5
2x5x150
12x150 - PR! The progress continues! I would even say that I had a few reps in the tank - All the reps had GREAT bar speed.

Farmers Walk
2x40mx132.5
2x40mx152.5
2x40mx172.5

Barbell Row x50
Weighted Dips x30
Barbell Curl x30