Here I hope to keep a weekly record of my workout, to receive feedback from others and to view how well I'm progressing. So, let's get to it!

Introduction
I'm hoping, within the next few years, I'll be able to join a Fire and Rescue Service somewhere in England. Naturally, a high level of fitness is a crucial element as a serving firefighter. In order to do this, I am following a workout program I have created, combining the Stronglifts 5x5 Beginner program with my gymnastic progressive exercises.

From a Paleo point of view, I imagine hunter-gatherers spent a lot of time using their bodyweight. Building shelter, hunting animals, using tools, and the like. They would have also had to deal with weight at times too (e.g. carrying a hunted animal back to their band). Weightlifting and gymnastic exercises will hopefully help to simulate the strength Paleolithic people used.

The Workout
The workout is split into two: A and B. Each workout has three barbell exercises and four gymnastic exercises.

Workout A
Squat (5x5)
Overhead Press (5x5)
Deadlift (1x5)
Pull Ups
One Legged Squats
Wall Handstand
Tuck Front Lever

Workout B
Front Squat (5x5)
Bench Press (5x5)
Power Cleans (5x5)
Incline One Arm Push Ups
Fingertip L-Seat
Wall Handstand Negative Push Ups
Frog Stand

Progressions
The gymnastic/bodyweight exercises progress as shown below:
L-Seat
(prog: l-seat >> fingertip l-seat >> fingertip v-seat)
Handstand
(prog: wall handstand >> wall handstand negative push ups >> wall handstand push ups >> freestanding handstand >> freestanding handstand push ups)
Planche
(prog: frog stand >> straight arm frog stand >> tuck planche >> adv tuck plance >> adv tuck planche push ups >> straddle tuck planche >> straddle tuck planche push ups >> planche >> planche push ups)
Front Lever
(prog: tuck front lever >> adv tuck front lever >> adv tuck front lever pull ups >> straddle front lever >> straddle front lever pull ups >> front lever >> front lever pull ups)
One Legged Squats
(prog: one legged squats >> stationary jump ols >> distance jump ols >> box jump ols)
Push Ups
(prog: push ups >> incline one arm push ups >> one arm push ups)
Pull Ups
(prog: pull ups >> one arm/one finger pull ups + negatives >> one arm pull ups)

Weight Exercises
The exercises and 5x5 rep scheme is that used in Stronglifts 5x5 Beginner Program.

Measuring Progression
Every 12 weeks, I will make a record of how my fitness and body is changing or improving. These tests include:
Muscular Strength-Endurance: Measured by reps/time held, e.g. am I doing more reps of a push up than before? Can I hold a frog stand longer than before? Can I do a more difficult gymnastic hold/movement?
Muscular Strength: Measured by 1 rep max, e.g. am I able to deadlift more than before?
Muscular Mass: Measured by bodyweight, i.e. do I weigh more than before?
Speed: Measured by sprint time, i.e. am I sprinting faster than before?
VO² Max and CV: Measured by 12 minute run, i.e. am I covering more distance in 12 minutes? Has my VO² max improved as a result? (As calculated on the Fire Service website)

And that's the workout!
So, that's my workout. I was doing it regularly before Christmas but stopped for a couple of weeks as I prepared to switch to the Paleo diet and to give my body a longer rest. Seeing as it isn't a conventional weightlifting routine, I'd love to hear your opinion of it!

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*Revised 17/01/2010*
The following changes have been made:

• Removed diamond push ups, push ups on fist, incline push ups, Atlas push ups, handclap push ups, bench dips, chin ups and close grip chin ups.
• Added the weightlifting exercises squats, deadlift, overhead press, power clean, bench press and bent over row.
• Reduced isometric exercises from 8 to 6.

*Revised 05/02/2010*
The following changes have been made:

• Weightlifting exercises are now strictly 5x5 to emphasise strength and power, rather than strength-endurance.

*Revised 08/03/2010*

• Workout split into A and B; based on Stronglifts' beginner program
• Gymnastic progressions fully listed
• Gymnastic and advanced bodyweight exercises replace the multiple strength-endurance exercises from before

Hi Chris -

Good plan --> action, etc.

One thing to consider is bodyweight can only get you so far - great for toning and low to moderate muscle development, but stuff like carrying a 250 lb man on your shoulders down a couple flights of stairs might make some work with weights beneficial as well.

Good luck, keep us informed

Chris, check this thread for great advice from Wlfdg on exercise routines.
http://cavemanforum.com/index.php?topic=2251.0

Have you heard of Crossfit? It's used often by firefighters/military/police. I would recommend checking out the website.
http://crossfit.com/ They post daily WODs (workout of the day) that are challenging! I generally have to find the scaled version for myself right now as I can't do all of them as prescribed.

I'm a member of the local crossfit gym and last night we did:
30-25-20-15-10-5 reps each of Kettlebell Swings and Box Jumps. I was wrecked! (Although I did do step-ups instead of box jumps as I wasn't sure how I'd fare with 105 reps.)

There are some great videos of firefighters training in their gear on that website, too.

This looks great. You might want to consider doing some handstand pushups too (considering you already have a handstand in there).

Also, balance exercises are awesome, so maybe you try to get rid of the wall on the handstand? I'm currently trying to get a non-supported handstand going, but it's hard

Try headstand pushups. Rest on your head and do singles.

If you can't get up, then you could try negatives?

Thanks for the ideas. I tried out some handstand push ups and I can do about half a rep. I'm going to work on doing negatives, as you've suggested, and also work on headstand push ups as Wlfdg has suggested.

Also, I have revised my workout journal. It now includes weightlifting exercises to help build strength and removed some of the strength-endurance exercises to help save time.