5x5 series 3 day 1

squat 100, 124, 170, 205 x 5, 245 x 6 (oops)
bench 70, 95, 125, 150, 175 x 5
hang power clean 60, 85, 110 x 5
power clean 135, 155 x 5
wide-grip pull-ups 4s x 7r
fct 90 x 4s x 7r

-squat no prob
-bench 175 was pretty slow but good form
-power cleans were easy, hip sockets felt achy again with the hang cleans but no probs when lifting from the floor.
-pull-ups were near max
-get 90 x 3 x 8 for fct on day 3 then switch out.

5x5 series 2 day 3

dynamic stretching

squat 95, 130, 165, 200 x 5, 245 x 3, 165 x 8

bench 70, 95, 120, 145 x  5, 175 x 3, 120 x 8

hang power clean 60, 85, 105, 130 x 5 

power clean 155 x 3 

hang power clean 105 x 8

wide-grip pull-ups 3s x 7r 

FCT 90 x 3s x 7r 

Hip sockets felt achy during the cleans, but everything went up with ease.  

walk

2.75 mile walk, 240 net feet

5x5 series 2 day 2

squat 95, 130, 165, 165 x 5

press 70, 85, 105, 125 x 5 

deadlift 165, 210, 255, 300 x 5

wide-grip pull-ups 3s x 5r 

ab circuit 2 x  10 crunches (3sec pause), 16 LHS, 40 chinnies

5x5 series 2 day 1

squat 95, 130, 165, 200, 240 x 5
bench 70, 95, 120, 145, 170 x 5
power clean 60, 85, 105, 130, 150 x 5
wide-grip pull-ups 4s x 6r
fct 90 x 3s x 6r

-a little forward lean with 240 but decent speed.
-170 was solid but not fast.
-hang cleaned everything under 100, it was all easy.

walk

yesterday: 4.3 mile walk, net elevation 223 feet.

5x5 series 1 day 3

squat 95, 125, 160, 195 x 5, 240 x 3, 160 x 8
bench 65, 90, 115, 140 x 5, 170 x 3, 115 x 8
power clean 60, 80, 105, 125 x 5, 150 x 3, 105 x 8
wide grip chins 3s x 6r
ab circuit 2 x 10 v-ups, 10 sprinter situps, 1min plank, rest

-squat and bench ok but not great
-power cleans were easy, no dip required
-change up ab circuit, include v-ups but with less reps

5x5 series 1 day 2

squat 95, 125, 160, 160 x 5
press 65, 85, 100, 120 x 5
deadlift 160, 205, 250, 290 x 5
wide grip chins 3s x 5r
fct 90 x 4s x 5l/r

ICT 9

Maxwell daily dozen

circuit x 3 

30 sec burpees (10)

30 sec chinnies (25 l/r)

30 sec hindu push-ups (8)

30 sec lunges (8 l/r)

30 sec med ball slams (20)

60 sec rest

time: 9:35, ahr 165, max 180, min 79, recover 10 (180-170)

5x5 series 1 day 1

fell off the wagon for the past week. resetting to the beginning with some changes. power cleans have been substituted for rows and weight intervals set to 15%. here goes:

dynamic stretching
squat 95, 125, 160, 195, 230 x 5
bench 65, 95, 115, 140, 165 x 5
power clean 60, 80, 105, 125, 150 x 5
wide grip chins 4s x 5r
ab circuit 2 x 10 v-ups, 10 sprinter sit-ups, 1min plank, rest

glad i reset, squats and bench seemed rusty.

5x5 series 10 day 1

dynamic stretching

squat 150, 175, 200, 225, 250 x 5 - too slow and too much forward lean, red0 

bench 110, 125, 145, 160, 180 x 5 - too slow and ass came off the bench, redo 

row 95, 110, 130, 145, 160 x 5

a1 db hammer curls 30 x 3s x 10l/r 

a2 fct 90 3s x 5l/r

recovery

3 mile walk - 167 net feet
JM stuff
Tai Chi stuff

5x5 series 9 day 3

dynamic stretching
squat 145, 170, 195, 220 x 5, 250 x 3, 195 x 8
bench 105, 125, 140, 160 x 5, 180 x 3, 140 x 8
row 95, 110, 125, 145 x 5, 160 x 3, 125 x 8
A1. hammer curls 30lbs DBs 3s x 8r
A2. ab circuit - 2 x 10 v-ups, 10 sprinter sit-ups, 1min plank
hung from the chin-up bar a bit

-a little forward lean on squats, speed was ok and depth was good.
-180 was a bit slow, form could be better i.e. scapula pinched, bend the bar and ass barely touching the bench.
-160 was ok on the rows, not explosive
-curls were easy abs were hard. go to 3 x 10 for curls and 3 sets for ab circuit.
-no issues with the upper right glute today.

Later: bike ride to the liquor store and back, half hour or so. about 5min down hill 5min at the store then 20 getting back. 3.77 miles 414"