Day 3:
Medium Day with a goal of 35reps with weights in the 10-12 RM range. I stayed on the conservative side with the weight and I think it paid off. The lifts were explosive and the form was generally good on the reps.
Circuit:
Jump Shrug:
11,10,10,4 x 1 @ 60 kg
DB Standing Shoulder Press:
10,8,8,9 x 1@ 20 kg x 2
Back Squat:
10,9,8,8 x 1 @ 90 kg
I like the program so far although there is a lot of soreness.

Heavy day:
Goal: 20 reps per exercise and 75 sec break in between set
Chin Ups:
5,4,3,3,3,2 x 1 @ BW(=94,5kg) + 15 kg
Decline CG Bench Press: 6,6,4,4 x 1 @ 102,5 kg
DL: 5,4,3,3,3 x 1 @ 140 kg
DL wasn't too great but gradually my form improves on the classic style DLs.

Circuit with a goal of 20 reps
DB 1 arm row: 6,6,6,2 x 1 @ 25 kg DB
DB 1 arm Bench Press: 7,7,6 x1@ 25kg
Single Leg Squat:
5,5,5,3,2x 1 @ BW

35 reps
Jump Shrug
12 x 1 @ 70 kg
10,10,3 x 1 @ 80 kg
Back Squat:
10,10,9 x1 @100 kg
At rep 30 I felt a sharp pain in my right knee so I had to cut short the squats 

Week 3
Day 1: Chin Ups:
4,3,3,3,3,3,1 x 1 @ BW + 20 kg
Decline CG Bench Press
7,5,4,4 x 1 @ 105 kg
Deadlift: 5,5,4,3,3 x 1 @ 140 kg

Day2: DB 1 arm row:
8,7,5 x 1 @ 30 kg x 2
1 arm Bench Press:
8,8,4 x 1 @ 30 kg x2
Single Leg Squat:
5 x 4 @ BW - holding on to a post but going real low. I hope to decrease the support over time.

One arm bench Press?  With the barbell?  or a dumbell?

With a DB though you are giving me a good idea with the barbell 

Today was medium day:
Goal 35 reps and 90 sec pauses. First two exercises done in circuit.
Jump Shrug:
10,12,13 x 1 @ 90 kg
DB Standing Shoulder Press:
10,9,7,5,4 x 1 @ 25 kg DB x2
Squat:
11, 12, 6, 6 x 1 @ 100 kg Knee seemed fine so I can quit toying around with the 100 and move up the weight next week.

Today was the start of the last round for the 1st phase of Get Strong from Huge in a Hurry. I am already a bit fatigued so I am eager for the scheduled deload week.

Rep Goal: 20
Pause: 75 sec
Chin Ups:
5,3,3,3,3,3 x 1 @ BW + 20 kg, BW = 94,9 kg at least below 95kg
Decline CG Bench Press:
5,4,4,2,2,2,1 x 1 @ 110 kg, this exercise I like the least, the bar seems to be going where it wants off the chest. Only in the last quarter of the movement I have good control.
DL:
7,5,4,4 x 1 @ 142,5 kg

I'm not a fan of Decline Bench either.  That bar could end up anywhere between my navel and my neck on the descent...

Rep Goal: 20 reps
Pause: 75 sec
DB 1 arm row:
6,8,6 x 1 @ 35 kg DB
DB 1 arm Bench Press
5,7,8 x 1 @ 35 kg DB
Single Leg Squat:
5 x 4 @ BW = 94,3kg

7.2.2010:
Jump Shrug
12,12,11 x 1 @ 100 kg
DB Standing Shoulder Press
11, 8, 7, 5,4  x 1 @ 25 kg x 2
Back Squat:
10,10,8,7 x 1 @ 105 kg

10.2.2010
Start of deload week
Rep Goal 30
Pause: 45 sec

Chin Ups:
12,8,5,3,2 x 1 @ BW = 95 kg
Bench Press:
14, 10, 6 x 1 @ 80 kg
Quarter Squat: (finally a squat exercise I can do properly ;-))
15, 8, 7 x 1 @ 130 kg Note to self: Don't go all out on the first set.

I will not take part in March's Vienna championship. However there is a raw championship in June which I could make. Let's see.

10.2.2010:
Cable (Band) Mid Pulley Standing Row:
14,10,6 x1 @ Small + Mini Band
DB Standing Shoulder Press:
12,9,7,2 x 1 @ 25 kg DB x 2
DB Romanian DL:
10 x 3 @ 35 kg DB x 2

Can't wait to see the videos fom the DL meet.

2nd phase of Get Strong program

day1
rep goal 15 @ 2-3 RM
Pause 60 sec

Wide Grip Pull Up:
2 x 7 @ BW + 15 kg
1 x 1 @ BW + 15 kg
BB CG Decline Bench:
2 x 7 @ 120 kg
1 x 1 @ 120 kg
Front Squat:
2,3,4 x 1 @ 60 kg
3 x 2 @ 70 kg

Band Standing One-arm mid-pulley row, elbow out:
6 x 1 @ Small Band
6, 8 x 1 @ Mini + Small
DB Standing one-arm shoulder press
6 x 1 @ 20 kg DB
6, 8 x 1 @ 25 kg DB
DB Single - Leg DL
6,6,8 x 1 @ 20 kg DB x 2

Medium day:
Rep Goal: 35
90sec pause
10 - 12 RM

High Pull:
11,9,10,5 x 1 @ 50 kg
Bench Press:
12,12,11 x 1 @ 90 kg
Good Mornings:
12,12,11 x 1 @ 60 kg, first pain free Good Mornings session since my injury in 08.

Rep goal 15
60 sec pause
2-3 RM

Wide Grip Pull Ups:
3 x 3 @ BW + 17,5 kg
2 x 3 @ BW + 17,5 kg
BB Decline Close Grip Bench Press:
2 x 4 @ 122,5 kg
1 x 7 @ 122,5 kg
Front Squat:
3 x 2 @ 70 kg
3 x 3 @ 80 kg
I moved the stance in and the front squats started to feel more solid.