Ok, per Dave's advice I'm going to start 3x week now. Here is this weeks first workout.

Monday:

Double clean an press 5x5
alt
alt bent over row 5x5 (65lb)

Double Squat 4x5
alt
alt snatch 4x5 (65lb)

windmill (l,r) 1x5

band pull overs 2x20
alt
fore arm curls 2x20

My number of sets dropped slightly due to incorperating heavier wieghts. The snatches fatiqued the hell out of me, and my joints werent exactly ready for the impact that the snatches had. I was a bit disapointed by the windmills, I lost form badly after the first set, I was so fatiqued from everyting else this really suffered. I'll have to work on that.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.