Wow it's really been a while since I checked in here!
I kept training on and off like the above posts for about a year, but after a while I felt like I needed something that I was more committed to, I changed jobs earlier this year and my work hours changed dramatically. So I'm now doing Cross Fit, have been for about 6 months. Have made some major improvements and really enjoy it, every session has 30 minutes focused on warm up and strength movements (Bench Press, Squat, Front Squat, Dead Lift etc.) and then the second half is usually a Metabolic Conditioning or Strong Man work out (WODs or things like Atlas Stone floor to shoulder for x reps then Burpees for x reps between sets). The coaches are very knowledgeable and spend a $h1t load of time researching and teaching movements (including using this site!) and really keep an eye on form, I've heard so much negativity about form in cross fit on the net but have never seen a situation in the gym/box that played into this reputation, I guess like any type of gym there are good ones and bad ones though!
I have pushed my 1RM on Back Squat out to 160kg, Dead Lift 1RM to 190kg, Power Clean is now 95kg (almost made 100kg on Saturday, within millimetres!) and I have gotten back to my old 1RM of 100kg on bench, I almost got 102.5kg a few weeks ago but a cramping hamstring stopped me at about 3/4 rep!
Over the last 4 weeks I've gone on a bit of a paleo style diet, shedding 8kg but eating so much food, like nothing I've ever done before and I feel bloody fantastic for it! I'm sitting at 105kg now, but my measurements are close to when I was 98kg a couple of years ago! Eliminating grains has also had a profound effect on my flexibility, it used to take me 3 or 4 warm up sets and about 80kg on my back to be able to break 90 degrees in a back squat, since about a week into the paleo diet I have been able to break 90 in an air squat for the first time since I was a teenager!
Anyway, thanks for reading and I will try to drop and occasional post here when I do something noteworthy!