Fuckin Slackin!

I've been pussin out this week somethin fierce Maxwell Daily Dozen Jog to gym Some dip shit is doing press grip overhead lunges with the bar supersetted with DB deadlifts. Anyways hit the bench and DB rows. Bench worked up to 195x3x10 - no prob. I'm still probably doing too many warm up sets or not moving quick enough. DB rows supersetted in - 95x3x9,x5 - easy and not much cheatin' Leg press - 90x5, 180x5, 270x5, 360x5, 450x5, 500x5 - SIJ felt a little tweaky after 270 but not bad. Shitbird @95# three times through like usual. Jog home ~ 17min.

Pressin

Maxwell Daily
SIJ adjust
Band dislocates
Jog to gym
Press 65x5,95x3,115x3,135x3,145x1,155x1,165x1,170x1(PR),155x2,145x2x8
supersetted with Pull-ups a few sets of 5 BW only, then +25#x3x12
Reverse curls 45x10x3
SIJ adjust thing between sets of curls
Jog home
SIJ adjust

Happy with the PR, but I weighed in at 178 fully clothed at the gym. Still chasing a BW press.

jog

Maxwell Daily
SIJ adjust
Trail run / hike - mostly. A little pavement mixed in to my dismay. 2min slow jog / 2min walk up to a peak adjacent to Mt. Hollywood, about 50min. Rested to take in the view. 4min jog / 1min walk down 40min or so? 1.5 hrs total, 5.9 miles, 1005' elevation gain.

Xmas Eve

Maxwell Daily Doz
SIJ adjust
Jog to gym
Benches I forget but a bunch of sets of 195 and nearly got pinned under 205 for a double. 205 is probably a good singles weight. Lets hit 195x3x10 when we think of it.
Shrugs 275 for 10 sets of 3s or 5s
Shitbird @95 - gassing
Reverse curls 45x3x10 while stretching out
Jog home
SIJ adjust

Enduro

Maxwell Daily
SIJ adjust
Band dislocates
Neck flex 10#x15x3
Jog to gym
Dip/Chin Ladders 2/1,4/2...14/7, then two more to 6/3
Roman chair 3x15
17min jog home
SIJ adjust
Band dislocates

Ouch

Maxwell Daily
Tennis ball on upper glutes
SIJ adjust
5min stationary bike
Shitbird @85
Press 95x5, 135x3, 155x1
BTN Push Jerk 155x3, 165x3, 175x3x7
-Attempted to press 165 after a few push jerks and couldn't make it past eye level. 175x10x3 should be good for push jerks next time or until I get the hang of em. These went up pretty easily but the catch and some shoulder flexibility need some work. Bruised traps rah!
Bent Rows 135x5, 145x5, 155x5, 175x5, 185x3,5
-SIJ had no problems here... cool.
Pull-ups x10
SIJ adjust
Band dislocates

Rehab

Maxwell Daily
Glute rolling on tennis ball and stretch
Two and one leg glute bridging
Cook hip lift
Clams with and without band
Band dislocates
Stretch for SIJ stuff
SIJ adjust

Stuff

Maxwell Daily
SIJ adjust stuff
Tennis ball on the glutes, SIJ and pirformis
Jog to gym
Shitbird @85#
Leg presses - sets of 5 adding 45 plates til it got hard - 450 or so
45 degree back ext. 3x8 between leg presses
Chins 2x5, 35#x2x5, x3x2, 2x4
BP 95x5, 135x5, 185x2, 195x2x5, x3x5
Jog home

-Left shoulder had a kink in it most of this weekend. I could feel it while benching but its feelin pretty good right now. Should be able to do 195x3x10
-I guess 35 is too much for triples - 25 was too easy tho.
-Traps are still a bit sore from Friday - hah

Sunday

Rainy Sunday -
5min jump rope
15 min of reverse curls, push-downs and roman chair
10min stairmaster
15min stationary bike

Clean and Press

Maxwell Daily Doz.
Band dislocates
SIJ stuff
Jog to gym
Shitbird @ 85
Power Clean and Press 95x3, 135 for 20 - mostly doubles, 145x1, 155x1 (slow but solid)
Bent over laterals 10#x6x3
Jog home

C&P 135 for triples shouldn't be a prob with around 1min rests. Shitbird was no prob but really got me breathing.
SIJ is there but feels alright. Not aggravated by anything today. Going to the chiro so no adjusting post workout.

Pump and jog

Maxwell Daily
SIJ stuff
Jog to gym
Pull-up / Dip ladders 1:2 ratio - made it to 6 pull-ups, then 4, then 3 - 13min or so total
15min jog home - sloww 10min pace
Sit-ups 3x20
Neck raise 25#x60 reps - 3 sets
SIJ stuff

Doh

Let almost half the week slip away here. Forgot to mention an easy bike ride on Sunday 10 or 15mi all flat road. Also, I should be doing back ext. at least once a week on my schedule.

Maxwell Daily

SIJ felt good so no adjustment

Jog to gym

Bench 95x5, 135x5, 155x3, 185x3x10 - no f'n problem

DB Row 60x5, 75x5, 90x5x6-7 between benches

Shitbird @ 65#

Leg press 90x5, 180x5, 270x5, 360x5 - knees didn't feel good after 270 then SIJ didn't feel good after 360 - a little stretch and it felt alright all the way home

Weekly checklist

Shitbird

Shitbird

Shitbird

Push

Pull

Heavy leg press

Push

Pull

Jog 15+ minutes

Sprints 5+

Abs

Neck

Abs

Neck

Gunz & Wheels

Maxwell Daily

Jog to gym

10min or reverse curls and tri push-downs sets of 10 and light

Jog to park

8 100m sprints

Walk home

-Jogging with my arms pumped feels funny

-Felt a little tight around the right SIJ 6 sprints in - this morning it felt perfect. Going to the chiro in a few so I'll adjust this evening if it persists.

More Presses

SIJ adjust

Maxwell Daily

Jog to gym

Shitbird with 65#

Leg Press worked up with 45 plates to 410x5

45 degree back raise 3x8-10 between leg presses

OHP 65x5, 95x5, 135x3, 145 for singles and a couple doubles for 18 total - failed on a couple doubles by 18 so finished off with 135x2

Pull-ups 25# for mostly triples and a couple doubles for 13 sets between presses

Jog home

-Got a little more work in this time. I'll have to do presses before legs next and see what happens.

-Taking it easy on my SIJ is severely limiting my exercise selections. I may work in some push presses, BTN Jerks, etc. in a few weeks.

Extra

SIJ adjust

Maxwell Daily

Jog to gym

10min of calf raises alternated with incline sit-ups - sets of 10, top weight for CR 150

10min of dips alternated with narrow parallel grip chins - sets of 8 dwindling down to 5 for dips and sets of 5 down to 3 for chins - I should really use ladders here

10min jog home

Again I should be working at a faster pace.

Stuffs

SIJ adjust

Maxwell Daily Doz

Jog to gym

BP worked up to 195 x 3 then doubles and triples for 17 or so total reps?

Shrugs worked up to 225x5 in between benches

Shit bird with 65lbs

Leg press worked up to 8 plates for 5

Jog home

-Shit went long. I don't think I need to warm up quite so much.

Hiking

Daily Dozen

Neck work 60 or so reps with 25 on the neck harness

6mile hike with dog ~1400' gain

Pressing away

SIJ correction stuff

Maxwell Daily Dozen

Rolling for pirformis

Jog to gym

Shit bird with the bar

Weird leg press machine - a few sets of 5 partials - not so good on the right SIJ but not painful

45 degree back raises 3x8 between leg presses

OHP worked up to 145x3 then did singles and doubles with it for about 15 total reps

Chin-ups 3x5, 25#x5x3, 25x3 between sets of presses

Pull-ups 1x6

Jog home

About an hour door to door including bull-shitting. I should be working faster.

Upper body stuff

Going free form

SI joint correction stuff

Maxwell Daily Dozen

Tennis ball on pirformis and stretch

5min stationary bike

Bench - 185x3x6-8 - did anywhere from six to eight sets

DB Row - 65, 75, 85 for sets of 5 between benches, finished off with 85x15 Kroc-style

Complex with bar 3x:

-Front squat x 10

-Squat x 10

-SDL x 10

I'm going to be doing this for a bit so it will now be known as the shit bird.

11/29

Attempted some lower body stuff on Monday.
5min stationary bike
Complex thing with bar 3 sets

-Front squat x 5

-Back squat x 5

-Stiff leg dead x 5

Leg press - a few light sets - didn't feel good at any depth

45 degree back raise 4x10

10min stationary bike to finish off

Slackin

F'd up the SI squatting 205 on 11/22 and pretty much chilled accept for a couple of walks since then.

Ride

11 mile ride - about an hour, one hill, easy but cold as fuck. Need to invest in some gear.

Still climbing

Still congested, and lower right SI still a little sore.

Maxwell Daily Dozen
Lower body stretching
Jog to gym
Squats 45x10, 95x5, 135x5, 165x4, 185x3, 195x5x3 - easy
Press 45x5, 65x5, 95x3, 125x5, 115x5x2 - no use being stubborn, hunt down the 2.5 plates next time and use 120#
Chin-ups 10#x10, 7, 5 - go to 20#
Jog home

Feeling great accept for loogies and snot.

More Weights

JM
Lower body stretching
Jog to gym
Squat 45x10, 95x5, 115x5, 135x5, 155x3, 185x5x3
Bench 45x5, 95x5, 135x3, 155x5x3
Pull-ups 15, 4, 6
A1. Russian twists on incline board 10lbs x20x3
A2. 45 degree back raise 10x10x2, BWx10
Jog home

-SI joint still a little sore. Squats felt good though and form was pretty tight.
-Benches were no prob. PR for pull-ups. Last set with 10 for back raises felt like it might be a strain so BW only.
-Still congested.

Ride

Sunday I rode up around the back of the zoo then down the LA river to Fletcher and back - 18 miles? Although I was still congested it was easy

Back!

Nasty cold kept me out of the game most of the week. Congestion is still lingering.

Maxwell Daily Dozen
Jog to the gym
Smith Machine Squats 95x10, 115x5, 135x5, 155x5
Squats 135x5, 155x5, 175x5x3
OHP 45x5, 65x5, 95x5, 115x5x3
Deads 135x5, 195x5
Jog home

-Lower right SI still a little sore. Squats had a massaging effect on it though. Last couple reps with 195 felt sore but no pain or stiffness after.
-Only go up 5lbs on Presses, 10 on Deads and Squats.

ZZZ

Maxwell Daily
Lower body stretching - perhaps too much; i felt a little something on the right-side of the SI joint on the last set of squats
Jog to gym
Squat 45x10, 95x5, 115x5, 135x5, 175x5x3
Bench 45x5, 65x5, 95x5, 115x3, 145x5x3
Chin-up 15, 6, 4
Side bends 25x10, 35x10, 25x10
Jog home
A shit load of stretching and hanging stretches for back between sets - especially after I felt something. Also, my form was a little loose on the last set of squats. Need to remember not to shoot my ass out like a power squat. In any case monitor the back and think about retrying 175 since it wasn't perfect.

Ride

20miles 800' or so elevation gain - all road - took a couple hours with a few stops for pics

Another workout

Maxwell Daily
Stretching
Jog to gym
Squats 45x10,95x5,115x5,135x3,165x5x3
OHP 45x5,65x5,95x3,105x5x3
Pull-ups 12,6,5
A1. Reverse curls 40x10x3
A2. Back raise 3x10
A3. Incline sit-ups 3x10
Jog home

Sprints

Maxwell Daily
Stretching
8x100m sprints

Workout #2

Maxwell Daily
Stretching
Jog to gym
Squat 45x10, 95x5, 115x5, 135x3, 155x5x3
Bench 45x10, 65x5, 95x5, 115x3, 135x5x3
Deadlift 135x3, 165x5
Various abz 3x10-15
Jog home

-48min or so door to door
-Remove a warm up set from squat and bench next time.

Filler

Maxwell Daily
Lower body rolling and stretching
Neck harness 25x20x3
Neck flex 10x20x3
CoC 1.5 4,5,5,6,5 between sets

Back at it

JM stuff and lower body stretching
Jog to gym
Squat 145x5x3
OHP 95x5x3
Chin-up 15,6,4
Jog home
45min door to door

Ride

18 mile ride up and over the zoo 2x

Starting some real stuff tomorrow -
Weekly minimums
2 Practical programming novice workouts per week
1 Sprint workout per week
1 Longer run per week 30min +
1 Bike on weekend time permitting

Monday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 rep

Sprints n stuff

Maxwell Daily
Pull-ups 14 still stuck, 4x5
Sprints 120m x 10
Hip, ham, and groin stretching

Stuff

Maxwell Daily
Jog to gym
Pull-ups 3x5
Wide-grip 3x5
Chin-ups 3x5
Squats 45x10,95x5,115x5,135x5x3
Deads 135x3,185x5
A1. Back raise 3x10
A2. Incline sit-ups 3x15

Get'r done

Maxwell Daily
Push-ups 50,35,25
Neck flex 10lbs 50reps

Squatting again

Maxwell Daily
5min jog
Pull-ups 13x5
Squats 45x5x2, 95x5, 115x5, 135x5x3
5min jog home
Push-ups 45,30,25

Pull and ride

Maxwell Daily Dozen
Pull-ups 3x5
Chin-ups 3x5
Wide-grip 3x5
Easy bike ride 1:15

Pyramid of Power

Maxwell Daily Dozen
Some lower body stretching
5min jog to gym
Pull-ups 1,2,3,4,5,6,7,6,4
Incline sit-ups 3x10
5min jog home
Push-ups 50,30,20
Neck harness 25x10x2,12,15

Back to it

Maxwell Daily Dozen
5min jog to gym
Pull-ups 13,6,5,5,4
Smith machine squats 95x10,135x10,185x10,205x10
A1. Deadlift 135x5, 185x5
A2. Hanging knee raise 3x10
5min jog home
Push-ups 50,30,20

Break time

Maxwell Daily Doze
Pull-ups 3x5
Chin-ups 3x5
Wide-grip 4x6 - chatting between set 1 and 2
Smith machine squats 95x10,115x10,135x10,185x10,205x8
Hanging knee raises 3x10
3min jump rope
Push-ups 45,30,25

Stuff

JM stuff
Pull-ups 10x5,1x4
20min stationary bike taking it easy
Push-ups 50,30,25

Sabado Sabado Sabado

Maxwell Daily dozen
Pull-ups 3x5 - 60sec rest
Chin-ups 3x5
Wide grip pull-ups 3x5 - last one was hard
Sprint down, walk back 10x100m
Push-ups 45,30,25
Neck raise 15x10x2 25x20x2

Program minimum

Maxwell Daily
Pull-ups 1,2,3,4,5,6,7,5,4 - 10sec of rest for every rep
Push-ups 45,30,25

Gettin there

Maxwell Daily and some lower hip/ham stretching
5min jog to gym
Pull-ups 14,4xRM - 90sec rest, 14 was just barely
Smith machine squats 95x10,115x10,135x10,185x10,205x6 - 1min rests
A1 Hanging knee raises 10,12,15
A2 Back hypers 10,12,15
5min jog home
Cup of coffee
Push-ups 45,30,20

Chillin

Morning
Maxwell Daily Dozen
Jog 25min, AHR 147, Recovery 25 (152-127)

Evening
Neck wrap 75 reps 4 directions

A couple more

Maxwell Daily Doz
Hip and ham stretching
5min jog to gym
Pull-ups 1,2,3,4,5,6,7,4,3 - 10sec rest between sets
Smith machine squats 95x10,115x10,135x10,155x10,185x10
Deadlifts 135x2x10 between squats
Hanging knee raises 2x10
Jog home
Push-ups 42,27,30 - 3-5min rests

Almost there

Push-ups 40,25,30
Maxwell Daily Doz

Outdoors

Maxwell Daily 12
Pull-ups 13x4,3(4) - 60sec rest after set 10 on the minute
Sprint down, walk back 5x100m, 3x120m
Stroll back home
Push-ups 40,28,25 - a few minutes rest
A couple too many IPAs last night

Short on time pt2

Maxwell Daily Dozen
Pull-ups 3x4 60sec rest
Chin-ups 3x4
Wide-grip pull-ups 3x4
Smith machine squats 50x15,70x10,90x10,110x10
Push-ups 42,30,22
Neck 10lbs on forehead x30x2,20

Short on time

Maxwell Daily Dozen
Push-ups 40,30,23

Pyramid

Maxwell Daily Doz.
Pull-ups 1,2,3,4,5,6,7,4,3 - 10sec rest for every rep
Squat 45x25, 55x25, 65x25
Push-ups 40,25,20

Back at it

Maxwell Daily
Wendler jump rope warm up
Pull-ups 12, 5xRM lost track of reps
Squats 45x25x2, 55x25
A1. Leg Press 3x10
A2. Back raise 3x10
B1. Incline crunches 3x10-15
B2. Calf raises 3x10-15
C1. Push-ups 40,27,23
C2. Neck raise 15x20,25,25

Looking forward to a break

Maxwell DD
Jog 5min
Chins 1,2,4,3,5,6,4,3 - 10sec rest for every rep
Jog 5min
Push-ups 38,25,25 - 4-5min between sets

Leg stuffs

Maxwell Daily Doz.
Wendler jump rope warm up
Pull-ups 16x3 - 1min rests at first, then on the minute then on the half the last couple.
Squats 45x25x3
A1. Seated calf raises 25x10, 50x15, 75x10,15
A2. Leg press 90x10, 180x10, 270x10, 320x10, 340x8 do people count the weight of the sled for these?
B1. Back raises 2x10,15
B2. Hanging knee raises 3x10
Push-ups 37,23,15 - fuck it, got too slow

Armstrong and Sprints

Maxwell Daily 12
Pull-ups 3x3 - 60sec rest
Close grip chins " "
Wide grip pull-ups " "
20sec sprints x 8, walk back to start in between, slowly
Push-ups 37,22,22 5min rest
Neck 10# plate on forehead 2x10,1x30

more and less

Maxwell Daily Dozen
Calf and hip flexor stretching
5min jog to gym
Chins 1,2,3,4,5,6,4,3,3,3,2,1 - resting 10sec per chin
-oops I'm not supposed to pyramid down. Just one more set after the failure.
Incline crunches 3x12,15
3min Jog / 3min walk home
Push-ups 36,22,20 3-5min rest
Neck harness 15x10x2, 15x40

Stuff

Maxwell Daily Dozen
Jump rope warm up
Chins 11, 6, 4, 4, 3 - 90 sec rest
A1. Back hyper extensions 5x12
A2. Calf raises 110x10,12x3,25
A3. Leg press sledx10, 90x10, 180x10, 270x10, 360x10
-All mixed together with about 30sec rest between or a trip to the water fountain.
Push-ups 31, 21, 20 - few minutes rest between

Starting Armstrong

Maxwell Daily Dozen
Push-ups 30, 26, 25
-3-5min in between. Cutting the set off when I have to pause.

Jog

Maxwell Daily Dozen
Jog 5min on 1min off x 4 - easy pace
Neck work with 10lb neck strap

Legz

Maxwell Daily Dozen
15min stationary bike gear 5, 80rpm
10 strict pull-ups, 4 RM sets done between sets of other stuff
Leg press sledx10, 90x10, 180x10, 270x10 -less than full ROM
Back raises 4x10 hands on chest, 1x10 hands behind head
Calf raises 100x10x3
Seated calf raises 70x10x3
Decline crunches 3x10
Hanging from the bar stretches from Beyond Bodybuilding

Push ups

Maxwell Daily Dozen
15min stationary bike
Push ups
Hands elevated 45, 16
Standard 5, 8
Feet elevated 8, 7
Feet elevated and wide grip 7, 7
Dips 3, 4
HLRs felt fucked up

Goal -
• 12-15 Pullups
• 40-50 Pushups
• 20-25 Parallel Bar Dips

Lower body stuff

5min stationary bike
Leg curls and leg extensions 5x10-12
Seated calf raises 3x10

Upper body stuff

SI joint is fubar for now. It seems to be getting better and I'm working with a chiro to fix it. X-rays reveal some curvature the the lower spine which probably beat up the SI joint under loads. I'll be taking it easy and avoiding loading up the back.

Stationary bike 5min
Pull-ups 8,6,5
Lat pull downs 20, 15
Dips 5x10
Reverse curls 50x8x3
Stationary bike 15min

Squat 5s

Maxwell Daily Dozen
Lower body foam roll
Stretching
Jump rope
Squat 95x10, 115x5, 135x5, 185x3
-Same lower back pain. Really pissed off at this. I'll be doing leg presses, leg curls, back raises and calf raises for the next month at least while increasing sprints. Then ease in to squats and DLs. Preferably after work instead of before. So it will go like this: Day 1 - upper body in the PM, Day 2 - Jog AM, Day 3 Lower body PM, Day 4 Sprints AM.

Bench 5s

Maxwell Daily Dozen
Simple 6
Bench 45x10, 95x5, 115x5, 140x5, 160x5, 180x8
Chins 6x3-5 between benches
DB Row 70x10x5 alternated with
Bench 115x10x3
Hammer Curls 20x10,30x8,20x10
Reverse Grip Curls 40x8

-Good one. Hit what I wanted for benches with a little room to spare. In and out around 40min.
-I think more wake up time which I only do on weekends is helpful as I felt strong and got through my sets at a reasonable clip. I only had coffee and some BCAAs before.
-Get some more reps in with DB Rows. Stick with 115x10 for down sets.

Sprints

Maxwell Daily Dozen
Back and ham stretching
10x 100m sprints / walk back
Ab wheel 3x10
Stretching

DL 5s

Maxwell Daily Dozen
Foam rolling
Stretching
Jump rope warm up
PC 135x5, 145x5, 165x5
DL 135x10, 185x3, 205x5, 225x5, 265x10
HLR 3 sets

-Got that familiar feeling of tightness in the very lower back. I'm wondering what is causing this. Is it excessive reps, PCs before, or just early morning is not favorable.
-Skipped the sprints and went home and stretched the shit out of my back. Will monitor.

Jog

Maxwell Daily Dozen
Jog 30min on the street and flat - AHR 140, Recovery 33; 152-119
Neck 70reps forwards and back

Press 5s

Maxwell Daily Dozen
Simple Six
Jump rope
Press 45x10, 75x5, 95x5, 110x5, 125x8
Dips 3x8
Chins 5 reps between everything

-Had to get in and out fast today. Took it too far with the presses and was disappointed with em as well. Used the freakin' bent bar because I forgot to check and then was too lazy to change it out before my last set. I need to remember since it feels like shit on my wrists.

Extra

Maxwell Daily Dozen
5min jog to gym
Seated cable row 3x10
Leg Curls 4x10
DB Hammer Curls 4x10
Seated Calf Raises 3x10
15min jog

Stuff

Maxwell Daily Dozen
Sit-ups x 60 (10,15,20,15)
CoC 1.5 7,6,5

Squat 531

Maxwell Daily Dozen
Foam rolling
Ham and hip stretching
Jump rope
SQ 115x10, 135x5, 185x3, 210x5, 235x3, 265x4
HLR 3 sets
Calf Raises 2 sets
8 100m sprints, walk back for rest

-Got what I wanted for squats. Knees started to bow in a little on the last two reps, but they were pretty smooth speed-wise.

Stuff

Maxwell Daily Dozen
Neck wrap 60reps 4 directions
CoC 1.5 3x5

Bench 531

Maxwell Daily Dozen
Simple Six
5min jog to gym
Bench 45x10, 95x5, 135x3, 155x5, 175x3, 195x4
Incl DB Bench 40x10x3
Chins sets of 3 between presses
DB Rows 40x10x2, 70x30
15min jog - slow

-195 got a little slow but solid on rep 4.
-Jog was slow and tiring.

Ride

19 miles in 1.5 hours

Sprints

Maxwell Daily Dozen
10 100m sprints
Stretching

Deadlift 531

Maxwell Daily Dozen
Lower body foam rolling
Ham and hip flexor stretching
Jump rope
DL 135x10, 185x5, 225x3, 270x5, 305x3, 340x1
Leg Curl 3x10
Calf Raise 3x10
HLR 3 sets

Wanted to do more with 340 but it was way slow coming up. Reset.

Press 531

Maxwell Daily Dozen
Simple Six
Jog to gym - half mile or so
Press 45x10, 75x5, 95x3, 125x5, 145x2, 155x0
-Time for a major reset here
Chins 3-4 between presses
Dips 3x10-12
Chins 3x6-8
Jog 15min

Stuff

Friday 8/13:
Maxwell Daily Dozen
Searched around for a good hill
Neck wrap 60reps forward, back, left and right

Saturday 8/14
Ride 13 miles in a couple hours

Today:
Beach

ETC

Maxwell Daily Dozen
20min jog
Back, leg stretching
60 sit-ups - 4 sets
3x5-6 CoC 1.5

Squat 3s

Maxwell Daily Dozen
Lower body foam rolling
Ham and hip flexor stretching
Jump rope warm up
SQ 95x10, 115x5, 135x5, 165x3, 195x3, 220x3, 250x5
HLR 7x3 between squats
Standing Calf Raise 3x12
Leg Curl 3x12
HLR 3 sets

-Squats were no prob and back felt good.
-The park where I usually do sprints is closed til the 27th so I'll need to find an alternative.

Bench 3s

Maxwell Daily Dozen
Simple 6
Jump rope
BP 45x10, 95x5, 115x5, 145x3, 165x3, 185x5
Chins 7x3-5 between benches
Incl DB BP 35x12x4
DB Row 65x12x4

-Benches were no prob but a little slow on #5
-Inclines and Row easy - up the weight to 40 and 70

Bike

9.5 mile bike ride all street - hour or so - lots of stop lights.

Sprints ETC

Maxwell Daily Dozen
Lower-body foam rolling
Lower back and leg stretching
5min jog
8 100m sprints - walk back for rest
Sit-ups 4x15

Deadlift 3s

Maxwell Daily Dozen
Foam rolling
Jump rope for a few
Dead 135x10, 185x5, 225x3, 250x3, 285x3, 320x3
-Still felt heavy - do not use bent bar. I couldn't tell it was a problem until 320
Squat 155x3, 175x3, 205x3
HLR 7x3, 6, 2x5
45 Back Raise 4x10-12

-320 still felt heavy. I'll see how the squats go and possibly reset all the way back to 305 and 255 for DL and SQ
-Calves felt a little sore today so pushing sprints til tomorrow.

Jog

Maxwell Daily Dozen
Jog 20min, AHR 138, Max 150, Min 92, Recover 27 145-118
Neck 60 forward, side to side and back

-Need to stretch or warm up my calves a better
-Changed my mind about the press. Doing a back off week next week, then reset. Going with reset weights for lower body the rest of the week then doing them again the following just to help keep track of everything.

Press 3s

Maxwell Daily Dozen
Simple 6
Jump rope warm up
Press 45x10, 75x5, 95x3, 120x3, 135x3, 135x3
-After 135 for 3 I knew I didn't have 150 in me so I just did another 135. I'll do 5/3/1 week and reset unless I kill it.
Chins 5x3 between presses, 3x6
Dips 10, 2x8
Wide-grip pull-downs 100x15, 10

-A little pissed that my pressing has inexplicably slipped lately. I'll be resetting a full 10% when I do.

Squat 5s

Power Clean 115x5, 125x5, 145x5, 165x5
-Had to put a little effort in to 165x5
Squat 135x5, 165x5, 185x5, 215x5, 235x5
-No problem but 235 had no pop to it. I didn't feel very strong or motivated. On the plus side my back felt very good. Zero complaints about that. I'll do the prescribed reps again next week then possibly do extra on 5/3/1.
HLR 10,5,5
-3 sets max reps
Seated Calf Raise 25 x 8, 10x2
100m Sprint down and walk back x8
-Got a pretty good ab cramp going on #6

-Happy about my back. Although I didn't feel strong today or in my past couple work outs I'm looking forward to some slow and steady progress while improving my conditioning. Heck, maybe now that my back is in business I'll do some kick boxing.
-Sprinklers came on this Friday at 8AM sharp.

Stuff

Maxwell Daily Dozen
Neck 60reps flex - 10lbs, 60reps ext. - 15lbs

Bench 5s

Maxwell Daily Dozen
Simple Six
Jump rope warm-up
-legs were a little rubbery still
Bench 45x10, 95x5, 115x5, 135x5, 155x5, 175x5
Chins / Pull-ups various grips between benches 4x3, 3x5
A1. Incline DB Pres 35s x10,12,15x2,10
A2. DB Rows 65 x10,12,15x2,10
-Weight and reps just right on these
Hammer curls 20s x 10,8x3
-I feel like a puss doing these with 20 but its a good weight for me.

-Good workout, I was able to contain myself on the benches and the assistance work went nice.

Jog

Skipped working out this morning so I did a post-work jog. Trying to stay pegged around 145 BPM.
Just shy of 4 miles - 49min total, 38min in zone 130-145, AHR 142, Max 152, Min 121
Feels good - no back issues like the last time I did this.

Sprints

Maxwell Daily Dozen
Lower body rolling - pvc ouch
Ham and hip flexor stretching
3min jog
8 100m sprints
-18min or so
60 sit-ups 2x15, 3x10
Neck Iso's

Deadlift m5 w1

Maxwell Daily Dozen
Lower body foam rolling
Hamstring and hip flexor stretching
Jump rope warm-up
DL 135x10, 185x5, 225x5, 245x5
-Back felt pretty good, but I resisted the temptation to do more.
Squat 135x5, 155x5, 185x5
-Squats felt pretty good too.
HLR 4x3 between deads; 7,6,5 between squats
-Went to go do some sprints but pussed out due to sprinklers and a super soggy field.

I'll continue to add sets from 3x5 week to the deads for the next couple work outs, then repeat m5. I plan on doing the same for squats.

Stuff

Maxwell Daily Dozen + some stretching for the back.
Neck wrap forward, sides, and back x20,15,10

Press m5 w1

Maxwell Daily Dozen
Simple Six
Press
65x5, 95x4, 110x5, 125x5, 145x1
-Failed on #2. Weak as a kitten today.
Chins 4x3 in between presses
Dips 5x10
-Decent, do it again.
Chins 5x5 in between dips
-Decent, do it again.
Jump rope - Wendler warmup thing plus a minute or two.

-I think today is just one of those days. I'm also on antibiotics so I'm not sure if that comes into play at all. I'll finish out the cycle without resetting and see if I can hit anything.
-Also lower back is much better but no quite right yet. Doing deads cautiously on Weds.

Deadlift / Press m4 w4

Maxwell Daily Dozen
Extra stuff for back
Jump rope warm up
DL 145x5, 185x5, 225x5
HLR 3x5 between deads
Press 75x5, 85x5, 95x5
Chins 3x5 between presses

-Back felt ok but not great. I'll keep adding sets from 3x5 week for this next cycle and see how it feels.

Bench m4 w3

Maxwell Daily Dozen
Extra back stretching and JM
Bench 85x5, 105x5, 125x3, 155x5, 175x3, 195x4
-Got what I planned to get with no problems
Dips 50 total - 4x11, 5x6
-Can't seem to get 55 in 5 sets after benches
Chins 37 total - 9x3, 2x5
T-bar 45lbs 60 reps
-Hard. These seem to get my traps pumped but I'm not feelin em
Sprints 8x100m
-No rest accept for walking back and a brief pause to start. Motherfuckin winded.

-Back is doing really good. Nothing noticeable with unloaded activities. It does feel a bit tight sometimes and picking up a few plates this morning I could tell it isn't quite back to normal.
-Doing a regular back off week with weights while continuing conditioning. Will repeat month 3's weights for DL and Squat and just get the minimums. The goal for this cycle is to rehab the back, continue press and bench progress, and up the conditioning a little. Working with weights and conditioning a minimum of 2x a week each, at least one conditioning session must be LSD.

Stuff

Maxwell Daily Dozen
Stretching for back
Sit-ups 3x20
Neck raise / flexation 3x20

Jog

Maxwell Daily Dozen
Lower body foam roll
Some low back stretching
2.5 mile jog

Deadlift m4 w3 NOT

Maxwell Daily Dozen
Agile 8
Extra back stuff
Leg Press 5x10
Leg Curls 3x10
45 degree back raise 3x10
Calf Raises 3x10
HLRs in between sets
Squats with 95lbs between sets

-Back is still tight - especially when first getting out of bed.

Jog

50min jog - 4.2 miles - sprinted out the last 3min
AHR 130, Max 170 (sprint)
-No prob - looked at the formula and around 145 is the max I should be going for.
-A few twitches in the lower back early on - FAWK

Press m4 w3

Maxwell Daily Dozen
Extra lower back JM
Simple Six
Press 65x5, 80x5, 95x3, 120x5, 140x3, 155x2
-matched an old PR. I had another rep in me but theres a tendency to over arch my lower back when going for it on these.
DB Press 30s x 60 reps
-10,11,12,13,14 - no prob
Chins 60 reps
-5x3 between presses, 5x5 between DB Presses, 4x5 after - no prob

-Good workout. Makes me think I should be doing 2x a week for weights and go conservative on the last sets.

Squat m4 w2 NOT

Maxwell Daily Dozen
Lower body foam rolling
Ham and lower back stretching and mobility
Some fire hydrants and grass hoppers
Leg Press 5x10
Leg Curls 3x10
Back Raise 3x10
HLR 3x5
Seated Calf Raises 3x10
Squats 45x5-8x3
Sprints 3x100m, 4x50m, 3x100m

-I've resolved to not load up my back until scheduled deload week. Its feeling better but still sucks in the morning. Hopefully all is well in a couple weeks.
-I think I worked up to 275 for leg presses, hard enough but not a huge effort.
-Back raises and HLRs felt good. The blood in there plus the stretch was nice.
-In doing the lighter squats I could feel were it may still be uncomfortable with heavier weights.
-Pleasantly surprised sprints have no effect on my back. Will try a LSD run later this week and see how that is.

Bench m4 w2

Maxwell Daily Dozen + some low back stuff
Simple Six
Bench 85x5, 105x5, 125x3, 145x3, 165x3, 185x5
Dips 3x10
-taking it easy on benches and dips, we'll see if it does anything for presses next week.
Chins 9x4 between dips bench and dips
T-bar Rows 45x10x4, 55x10
-No prob

Back is still in a bit of funk. I feel like an old man touching my toes when not warmed up. After I've done some mobility work and have warmed up I can still feel it there but ROM is not a problem. I'm hoping its good to go for squatting on Monday. In any case I'll be doing the rep minimum.

Deadlift m4 w2

Maxwell Daily Dozen
Agile 8
Deadlift 155x5, 185x5, 225x3, 265x3, 300x3, 340x3
-Thats it my lower back near my hips felt out of wack since I woke up. Nevertheless, 340x3 seemed pretty hard.

Press m4 w2

Press 65x5, 85x5, 105x3, 115x3, 130x3, 145x3
-rep 3 was hard but solid - saving it up for next week.
DB Press 30s 5 sets 55 reps
-hard but not too hard
Chins 10x3 between presses, then 2x6,3x5
-57 total

Squat m4 w1

PC 115x5, 135x5, 145x5, 165x5
-easy and lazy
Squat 155x3, 195x5, 225x5, 255x8
-PR of sorts. Pretty good form and speed - maybe could have banged out two more with some extra breaths up on top.
HLRs 6,7,5
-I forget
Standing calf raises 100x10x2, 120x10
Sprints 5x100m, 5x50m randomly mixed

-Seems I can make my squat come around if I'm smart about recovery focus during the set.

Bench m4 w1

Maxwell Daily Dozen
Simple 6
Bench 85x5, 105x5, 125x3, 135x5, 155x5, 175x8
- taking it easy, had 2 more slow reps in me
Dips 53 total in 5 sets
- just shoot for 55 in 5 sets
Chins 30 total
- 6x3 between BP and dips
T-bar Rows 45x12x5
- 60 reps is hard keep it there until its easy
Curls 30x10, 40x10x2
- Pumped

-Had some clicking noise in my shoulder on dips - no pain so whatever.

Jog

40min jog - around 4miles

Deadlift m4 w1

Maxwell Daily Dozen
Agile 8 - skimped on some mobility reps
DL 145x5, 185x5, 225x3, 245x5, 285x5, 320x7
Squat 135x3, 155x5, 185x5, 205x5
HLR 6,5,5
Seated CR 3 sets
Sprints 2x100m, 5x50m, 2x100m

-Didn't feel like re-gripping for more reps, pretty easy on the back though.

Press m4 w1

Maxwell Daily Dozen
Simple 6
Press 65x5, 75x5, 95x3, 105x5, 120x5, 140x5
DB Press 55 reps - 4 sets
Chins 55 reps - 8x3 between presses then sets of 5-6
Curls 30x10x3, 40x10x2

-Struggled to make 5 with 140.
-Barely made the presses in 4 sets - dont know what I was thinking

Squat m3 w3

PC 95x5, 115x5, 140x5, 160x3, 180x3
SQ 135x5, 185x3, 215x5, 245x3, 275x4
HLR 8,7,6,6
Calf Raises 3 sets
Sprints 2x100m, 4x50m, 2x100m

Bench m3 w3

Bench 75x5, 95x5, 115x3, 150x5, 170x3, 190x6
Dips 60 total - 6 sets
Chins 30 between benches and dips
T-bar rows 65 - 6 sets

-Matched a PR nice. Felt gassed for the rest of it. Started around 2:30 and still felt full from lunch.

Deadlift m3 w3

Maxwell Daily Dozen
Agile 8 minus some dynamic reps
DL 155x5, 185x5, 225x3, 275x5, 315x3, 350x5
SQ 135x5, 175x5, 195x3, 225x3
HLR 8,7,6,5,5
Seated and standing calf raises 1 set each for stretching
Sprint down walk back alternated 100m with 50m 4x

-One of my better DL workouts lately. Grip felt good til rep 5. In any case smaller diameter non-bumper plates is going to translate to less tonnage using touch and go. I really shouldn't compare the last 3 months efforts to before.
-HLRs were done before and during the Squat sets.
-Good workout everything felt strong, and I was in and out fast.

Press m3 w3

Maxwell Daily Dozen
Simple 6
Press 65x5, 75x5, 95x3, 120x5, 135x3, 150x3
DB Press 30s x 60reps
Chins 30 between presses and 30 to clean up
Curls 5x10
Jog 30min about 2.6 miles
Neck work forward and back 110 reps

-happy to match an old PR with the presses
-making 60 total chins was hard
-going to keep working up to the hour marker for jogging then work on my pace.

Squat m3 w2

Maxwell Daily Dozen
Foam rolling
Clean 95x5, 95x5, 115x5, 135x3, 150x3, 170x3
SQ 145x5, 175x5, 200x3, 230x3, 260x6
HLR 8, 7, 6, 5, 4
Standing and seated calf raises - light and 3sec pause at the bottom
Sprints 2x100, 4x50, 2x100m

-Not bad for waking up with a mild hangover
-Form started to get lame on squats. Need to pause more between reps and focus on knees out, ass down, pushing traps through the bar. On the up side I left a couple in the tank.
-HLRs were kinda tough.
-Calf raises are simply something to do between HLR sets and warm and stretch the calves before conditioning.
-I wish I had an f'n prowler.

Bench m3 w2

Maxwell Daily Dozen
Simple Six
Stationary bike a few minutes
Bench 75x5, 95x5, 115x5, 140x3, 160x3, 180x8
Dips 60 total in 6 sets
Chins 33 - sets of 3 between presses and dips
T-bar Rows 45 x 60 in 5 sets

-Matched last month's effort for the bench. 9 in terms of RPE. Its odd I was using different brands of 10lbs plates on each side of the bar and felt like one side was heavier than the other. Curiously I'm doing the exact same weights with 200 as a projected max as 195, excel's built in rounding is somewhat limited.
-Stick with 60reps for dips and go to 65 for rows. The rows are really pumping up my traps.

Deadlift m3 w2

DL 155x5, 185x5, 225x3, 260x3, 315x3, 330x6
SQ 135x5, 165x3, 185x3, 215x3
HLR 7,7,6,5,4
CR 4 sets
Jog 30min easy pace

-Grip was slipping on rep 6 with 330

Press m3 w2

Press 65x5, 75x5, 95x3, 110x3, 125x3, 140x4
DB Press 30sx55
Chins 55 reps
Sprint down / walk back 2x100m, 4x50m, 2x100m

-Possibly could have eeked out 5 reps with 140 but #4 was slow enough.
-The rest was easy

Squat m3 w1

Maxwell Daily Dozen
Agile 8
PC 95x5, 115x5, 125x5, 145x5, 160x5
SQ 145x5, 175x3, 190x5, 215x5, 245x8
HLR 7,7,6
Seated CR 50x12,12,10

-A rep short of an old PR on the squats. Form was pretty good, with a little forward lean. I need to stay aggressive for sets going beyond 5 on these.
-Cut the assistance work short since I wanted to get some sprints in and Press tomorrow. This now seems very vaginal but I skipped sprints due to sprinklers. Note: Tuesday = sprinklers.

Bench m3 w1

Maxwell Daily Dozen
Lower body foam rolling
Simple Six
Bench 75x5, 95x5, 115x3, 135x5, 150x5, 170x10
Dips 55 in 7 sets
Chins 12x3
T-bar rows 45x10, 70x8, 55x10x2, 45x10
Curls 30x10, 40x10, 30x10x3

-Dips seem more difficult after benching than pressing.
-Stick with 45 for T-bar rows

Ride

20mile ride - mostly flat and mostly easy pace.

Deadlift m3 w1

DL 155x5, 185x5, 225x3, 245x5, 275x5, 315x8
SQ 145x5, 165x5, 185x5
HLR 7,6,6,5,4
Seated Calf Raise 3x10-12
Sprints 2x100m, 4x50m, 2x100m

-Had to re-grip after six reps on the DL. Still not even close to were I was. I'm wondering if I was getting some rebound when I was using bumper plates before.

Press m3 w1

Maxwell Daily Dozen
Simple 6
3min eliptical
Press 65x5, 75x5, 95x3, 105x5, 120x5, 135x6
DB Press 30s x10x5
Chins 9x3 between presses, 1x5, 4x6 - 50 total
Curls 30x10x3
Sprint down / walk back 2x100m, 4x50m, 2x100m

-Neck, foam rolling, and stretching later
-Bested my previous press by 2 reps - interesting. Maybe natural progress or just more rest. I'm going to keep frequency the same for now and experiment with less later.
-DB Presses were actually pretty hard try for 55 next time.
-Go to 55 chins next
-Not even a peep from my achilies - monitor later.

Squat m2 w3

Stretching and rope
Power Clean 135x3, 135x5, 155x3, 175x3
Squat 135x5, 165x5, 185x3, 215x5, 235x3, 265x3
HLR 7,6,5,5,4

Bench m2 w3

Simple 6
3min eliptical
Bench 75x5, 95x5, 115x3, 150x5, 170x3, 190x6
DB bench 40s for 70reps in 5 sets
Chins 30reps sets of 3 between presses
DB Rows 40x10x2 80x30
Curls 4 sets of 10

-Finally able to match a PR - at least I'm getting stronger in something.

Deadlift m2 w3

Maxwell Daily Dozen
Agile 8
3min stationary bike
DL 135x5, 185x5, 225x5, 275x5, 305x3, 340x3
Squat 135x5, 165x5, 185x3, 215x3
Back raise 2x12, 1x15
HLR 5x3 between squats, 7,6,5
Seated calf raises 3 light sets
Sprints 6x 50m

-The other week I resolved to hang it up on the deads when I felt my grip going. This is no good. When I was using chalk before grip was not an issue so I was simply hanging on 340x9 was the result. Without chalk I need to concentrate on squeezing the bar and make sure my hands are as dry as I can get them before starting the set. Look into wrist bands.
-On the bright side sprints were pretty good.

Press m2 w3

Press 65x5, 75x5, 95x3, 115x5, 130x3, 145x3
Chins 55reps
Dips 60reps
Curls 3 sets
Hiked a few miles

-145x3 was a 10 in terms of RPE.
-Chins were for sets of 3 between presses then sets of 5-8

Squat m2 w2

Maxwell Daily Dozen
Agile 8 stuff
3min stationary bike
Power Clean 75x5, 95x5, 115x3, 135x3, 145x3, 165x3
Squat 135x5, 165x3, 195x3, 225x3, 250x7
Calf raises 3x10-15
Leg presses 3x10-15
Leg curls 3x10-15
7 or so 100m running intervals

Later:
Abwheel kneeling 3x15

-Close to a PR for squats - focusing on staring at my feet in the mirror works well
-Assistance was done circuit style with breathers in between
-picking up the pace a little with the intervals - a trip across the field is somewhere in the neighborhood of 20sec close to full speed and 90sec walking back.

Bench m2 w2

Maxwell Daily Dozen
Simple 6
3min eliptical
Bench 75x5, 95x5, 115x5, 140x3, 160x3, 180x8
DB Bench 40s for 65 reps
Chins 33 reps total - all sorts of grips
DB Row 40x10x2, 80x25
5min stair climber

-Bench felt pretty good. Had at least one more rep in me maybe two.
-Go to 70 reps for DB bench and try for 30reps with 80lbs
-Surprisingly not too sore or worked from yesterday's ride. Good workout for 5 hours of sleep.

Ride

4/18 - 20 mile bike ride - flat pavement - medium to easy pace

Deadlift m2 w2

Maxwell Daily Dozen
Agile 8 sorta
3min eliptical
Deadlift 135x5, 185x5, 215x3, 250x3, 285x3, 320x8
Squats 135x5, 155x5, 185x3, 205x3
HLRs 7,6,5,4,4
Back raises 5x10
Seated calf raises 4x10

-Had to re-grip after rep 6 on deads
-HLRs easy and done between squats
-Started with regular back raises but I kept moving around so I'll stick with 40 degree.
-Calf raises were light

Press m2 w2

Simple 6
3min eliptical
Press 65x5, 75x5, 85x3, 105x3, 120x3, 135x4
Chins 50 reps between presses and dips
Dips 55 reps
5min eliptical

-ugh wasn't able to best my previous effort with 135. Note to self: look at the ceiling not in the mirror for presses. The bar seems to be getting too far out in front. Same for squats and deads - look at your feet in the mirror.
-No prob getting the number of chins and dips in
-Do some neck later

Squat m2 w1

Maxwell Daily Dozen
Foam rolling
3min stationary bike
Power Clean 95x5, 115x5, 135x5, 155x5
Squat 135x5, 165x3, 180x5, 210x5, 235x8
Leg press 45s x10
A1. Calf raises 5x10
A2. Leg curl 5x10
Jog 1600m
HLR 7,6,5,4,3

-Squats felt pretty good even though I was feeling groggy
-Old man got on the leg press so I said f-it
-Jog was about as slow as I can do and still call it a jog

shtuff

Neck harness 15lbs and extensions 10lbs for 120reps combined
Some grip work and a short walk

Bench m2 w1

Maxwell Daily Dozen
Simple 6
3min stationary bike
Bench 75x5, 95x5, 115x5, 130x5, 150x5, 170x10
DB Bench 40lbs 60reps
Chins mixed grips between sets of presses 10x3
Crack rows 40x10x2, 75x35 l/r
~10min easy stairmaster to round out the hour

-Pleased with the bench very close to a PR - no spotter and hung it up
-Go for 65 reps total next time for DB bench
-Try out 80lbs for Kroc rows
-76 total chins for the week not bad

Deadlift m2 w1

Maxwell Daily Dozen
Agile 8
3min eliptical
DL 135x5, 185x5, 215x3, 235x5, 270x5, 305x8
Squat 135x5, 145x5, 165x5, 190x5
HLR 3x3 between squats
A1. HLR 6,5,4,3,3
A2. 45 degree back raise 5x10
A3. Seated calf raise 50x10x3
Jogging intervals 100m walking, 100m jogging x6

Press m2 w1

3min eliptical
Press 60x5, 75x5, 90x3, 100x5, 115x5, 130x6
Pull-ups between presses 5x3
A1 Neutral grip chins 9, 7, 6, 5, 4
A2 Dips 5x10
A couple minutes jump rope

-Press is still rough in the morning but hopefully I can make some progress. Need to concentrate on form here.
-Go to 8, 7, 6, 5, 4 for chins
-Last set of dips were fairly hard
-Took off the shoes to jump and I could feel it a little in my achiles. Not quite there yet. No running - stick with the jog interval plan for now.

Squat m1 w4

Maxwell Daily Dozen
Walked the dog
Static stretching
A few minutes jumping rope - felt real good on the achiles
Leg curl 3x10 50 and 65lbs
Leg press 3x10 pair of 45s
Squat 115x5, 135x5, 165x5
10min stair climber

Bench m1 w4

Yesterday:

Maxwell Daily Dozen
Lower body foam rolling
Simple 6
3min eliptical
A1. Bench 75x5, 95x5, 115x5
A2. Chins 4x5
B1. DB Bench 40x6x3
B2. DB Row 40x10x3
4x 100m walk / 100m jog

-picked up the pace a little bit with the jogging. I could feel it a little in the achilles but no soreness after or today.

Deadlift and Press m1 w4

Maxwell Daily Dozen
3min eliptical
Deadlift 135x5, 175x5, 215x5
Press 75x5x2, 95x5
Chins 3x5
Dips 3x5
45 degree back raise 3x5
10min eliptical

Squat m1 w3

Maxwell Daily Dozen
Agile 8
3min eliptical
Power Clean 75x5, 95x5, 115x3, 135x5, 150x3, 170x1
Squat 135x5, 165x5, 200x5, 230x3, 255x5
HLR 2x6, 1x5, 2x3

Later:
Sit-ups 10lbs on forehead 3x20

-Had some work to do so cut it short.
-Slightly narrower stance on squats seemed to help.

Bench m1 w3

Bench 75x5, 95x5, 115x3, 145x5, 165x3, 185x6
DB Bench 40x12x4 40x15
Chins 10x3
DB Rows 40x10x2, 75x30
100m Jog / 100m Walk x 4
Chins 2x3

-Put the collars on for 185. Not sure how much they weigh but they felt like less than 2.5lbs.

Deadlift m1 w3

Maxwell Daily Dozen
Agile 8
5min eliptical
Deadlift 135x5, 175x5, 215x3, 260x5, 295x3, 330x5

-A few things on my plate today
-Had to readjust my grip after rep three and felt it going on rep five. Be sure to grab a bar with decent knurling next time.

Stuff

A little stroll
100 reps of neck work
Ankle JS

Press m1 w3

Yesterday:

Maxwell Daily Dozen
Simple 6
5min eliptical
Press 65x5, 75x5, 95x3, 115x5, 130x3, 145x2
Dips 4x9, 1x12
Chins 9x3 (between presses / dips), 4x5, 1x6
10min eliptical

Squat m1 w2

Maxwell Daily Dozen
Agile 8
5min eliptical
Power Clean 70x5, 90x5, 105x3, 125x3, 150x3, 170x3
Squat 135x5, 160x3, 190x3, 215x3, 240x7
Leg Curl 65x10, 75x10x4
HLR 5x5
Calf Raise a few sets of 10 with 100 or so
Jog 100m, Walk 100m x4

-Still not feeling all the way there with Squats. Maybe seeing my shit form in the mirror is f'n with my head.

Bench m1 w2

Maxwell Daily Dozen
Simple 6
5min eliptical
Bench 80x5, 95x5, 115x3, 135x5, 155x3, 175x10
DB Bench 40x12x5
Chins between presses 10x3
DB Row 40x10x2, 75x25, 50x10
stairmaster 10min

-Matched a PR today with no spotter
-Stick with 40x12x5 for DB bench
-77 Chins total this week
-Stick with 75 for Kroc rows

Deadlift m1 w2

Maxwell Daily Dozen
Agile 8
5min eliptical
Deadlift 135x5, 175x5, 215x5, 245x3, 280x3, 315x8
45 degree back raise 3x10, 2x12
HLR 2x5, 2x4, 1x5
4x walk 100m, jog 100m

-Deadlift was no prob but I felt my grip starting to go
-Stick with the same for back raises
-Achilles felt a little sore this morning and just a tad while jogging. Feels great at the moment however.

Press m1 w2

Simple 6
5min eliptical
Press 60x5, 75x5, 90x3, 105x3, 120x3, 135x4
Dips 4x8, 1x15
Chins 10x2 between presses and dips, 4x5, 1x7
10min stairmaster

-Definitely weaker first thing in the AM in certain things, squats and presses seem like two of them.

Squat m1 w1

Agile 8
5min eliptical
Squat 115x5, 135x5, 155x3, 175x5, 200x5, 230x6
Leg Press 5 sets
Leg Curl 5 sets
Mixed in some HLRs, incline sit-ups and calf work between sets.
10min eliptical

-Squatting first thing in the AM sucks and is going to take some getting used to.

Bench m1 w1

Simple 6
5min eliptical
Bench 75x5, 95x5, 115x3, 125x5, 145x5, 165x11
DB Bench 45x12, 45x10x3, 45x8
DB Row 75x10, 65x10x3, 65x12
10min stationary bike

-PR on the bench by default. I have no record of doing that weight before.
-Go to 40 on DB bench
-Go to 70 on Rows

Deadlift m1 w1

Agile 8
5min stationary bike
DL 135x5, 175x5, 205x5, 225x5, 260x5, 295x12 PR
45 degree back raise 2x12, 3x10
HLR 3x6, 2x5
10min eliptical

-Had to pause and re-grip around rep 8 for deads
-back raise is harder than it looks go to 5x10
-HLR was hard go to 5x5
-Took a little over an hour

Press m1 w1

2/27
5min eliptical
Press 55x5, 75x5, 95x5, 110x5, 125x10
Dips 5x8
Chins 9x3 - all sorts of grips between dips and presses, 5x5 - 52 total
Curls 40x10x2, 30x10x3
15min eliptical

-10th rep was too much with 125, really slow and grinding.
-Just barely made the dips
-Just barely made 5x5 with chins
-Curls were damn hard after that many chins

B.S.

Ankle JS Green band x 20 all ways

Deadlift

Agile 8 abbreviated
5min eliptical
Deadlift 140x5, 175x5, 210x5
45 degree back raise 3x10
HLR 3x5
10min eliptical

Press

Easing back into it. Joined a gym, working out first thing in the morning, resetting and seeing how it goes.

Simple six warm up
5min eliptical
Press 60x5, 75x5, 90x5
Dips 3x5
Chins 3x5
10min eliptical

Getting the Blood Flowing

Just moved and life is hectic. Not sure if or when I'll sign up for a gym, but I figured I'd get the blood flowing.

Maxwell Daily Dozen
Ankle JS with yellow band
20min walk
15 slow push-ups
30 Hindu squats
30sec break
-2x-
5l/5r one arm push ups
10l/10r pistols
----
30sec break
15 slow push-ups
30 Hindu squats

Deadlift m6 w4

Agile 8
DL 155x5, 195x4, 235x5
Sit-ups 3x10
Ankle JS

Press m6 w4

Defranco's upper body warm up
Deload
Press 65x5, 80x5, 95x5
Dips 3x5
Chins 6x5 - between presses
Neck Flex 10x12x2, 15x20
Neck Ext 20x10x2, 25x25
Ankle JS

-Jumped rope before and after. Right ankle is fine left ankle still sore.

Squat m6 w3

Agile 8
Did a little jump rope - right achilles is cool, the left has some dull pain and feels weak on one foot.
PC 80x5, 100x5, 120x3, 150x5, 170x3, 190x3 - easy
Sq 155x5, 180x3, 225x5, 255x3, 285x2 - slow, felt weak and jittery
HLR 9x6
Lunges 5x20l/r

-Living situation is about to change next week and access to iron will be up in the air. I should be able to do some barbell work once at least once a week. The rest of the time will probably be bodyweight stuff.

Bench m6 w3

Ankle JS green band
Stretching
A little rope
Bench 85x5, 105x5, 130x3, 160x5, 180x3, 200x4 PR
DB Bench 45sx12x3, 45sx15x2
Pull-ups 30 (sets of 3 between presses)
DB Row 45x10x2, 80x30
Neck side to side with 10# wrap 12,20,30
Neck raise 20x10x2, 20x25
Curls 45x10x3

-Did 100 turns double-leg with the rope and started to do one foot. Still felt a little sore.
-Bench was solid - I may have gone for 5 with a spotter.
-Last set of DB benches were hard. Repeat.
-Stick with sets of 3 pull-ups between sets until reset.
-Kroc rows weren't quite as good as last time. The DB got hung up on my pocket and I nearly pants me LOL.
-Neck was good
-Curls were good, super light but nice pump.

Deadlift m6 w3

Stretching
JS ankle work with yellow band
DL 155x5, 195x5, 235x3, 290x5, 330x3, 370x6 PR
Squat 155x5, 180x5, 205x3, 225x1
HLR 10x5
JS ankle work with green band

-Deadlifts were slow and ugly. Small PR but I really need to work on form here.
-Go to 8x6 for HLRs.

Walkin

Walked the dog and girlfriend for an hour or so.
Ankle JS stuff with the light band found here.
Both achilles feels as if there's nothing wrong with them for about an hour or so after this.

Press m6 w3

Stretching 5min uphill bike ride
Press 65x5, 80x5, 100x3, 120x5, 140x3, 155x2 PR
Chins 5x3 between presses, 5x7
Dips 4x10, x7
Neck Raise 20x15x3, 25
Neck Flex 10x15x3

-Failed on the 3rd rep with 155. I'm going to take the back off week and see if I can eek out another cycle.
-Chins were just barely - Go to 5x6 and backfill. Go to 5x9 with dips and backfill as well.
-Achillies is hardly noticeable once I'm warmed up. However, its still there and I plan on curbing all rope work and running until after the deload week. I'll be doing some band work on it in the meantime. My plan of action to get it back will be to jump rope double leg only for a warm up after the deload week then follow the workout with a bike ride or walk for conditioning. Work into a full jumping rope for the warm up, then some jogging after working out.

Squats m6 w2

Stretching / Rope
PC 80x5, 100x5, 120x3, 140x3, 160x3, 180x3
Squat 150x5, 180x3, 210x3, 240x3, 270x5
HLR 5x6

-My achilles tendons are sore and very noticeable while jump roping so I did almost the minimum today. I don't think I would have done much more for squats if I felt 100%, and I decided to skip some planned assistance. Will take next week off from sprinting and chill on the jump rope after upper body days. I may do some walking or biking. I then plan on reintroducing sprints after the back off week but cutting them off at 8 or so and building up slowly. Need to start doing some JS ankle stuff too.
-In any case, PCs were easy, a small PR for squats, go to sets of 7 for HLRs.

Sprints

16 hill sprints
bike there and back
stretching, foam rolling later and ankle JS later.

-Sprints took about 42min total. I'm sure I can get in 17 in under 45. Then I'll start working on building up to 20 in 45min.

Bench m6 w2

Stretching / Rope
Bench 85x5, 105x5, 130x3, 150x3, 170x3, 190x6 PR
Chins 9x3 (between bench and db bench)
DB Bench 45x12x4,15x1
DB Row 45x10x2, 80x32
Neck Raise 20x20, x25, x20
Neck Flex 12.5x20, x12, x15
Rope 10min - AHR 164, Max 177, Min 127, Recovery 16 (168-152)

-Happy with the PR. Nothing huge but no spotter so I didn't push it. I may have been able to get one more but it would have been close. 9 on terms of RPE.
-Go to sets of 4 for these in between chins.
-DB benches weren't too hard. Go to 45x12x3,15x2 next time.
-Shoot for 34 on Kroc Rows?
-Got the HR a little higher than I'd like while jumping rope. I'm going to try to get keep it 170 and under.

Deadlift m6 w2

Dead 155x5, 195x5, 235x3, 270x3, 310x3, 350x8 PR
Squat 155x5, 170x3, 190x3, 215x3
HLR 4x6 (bullshitting break) 1x8
Bench sit-ups 5x10,15x4

-Felt like shit with lack of sleep and gastrointestinal issues, but ended up with a PR. I had one or two more in me but I hit what I set out to hit.
-Redo HLRs for 5x6
-I realized earlier this week I forgot to up the weights for the Deadlift on my spreadsheet. Dur.

Press m6 w2

Stretching / Rope
Press 65x5, 80x5, 100x3, 115x3, 130x3, 145x4(5)
Ring Chins 6x3 (between presses), 2x6, 3x5 - 45 total
Dips 4x10, 1x12
Neck flex 10x10,15,20x2
Neck raise 25x12x3
Rope 10min - AHR 157, Max 166, Min 120, Recover 21 (162-141)

-Matched a PR but unable to surpass it. Failed on the 5th rep.
-Again, Ring Chins are harder than regular chins.
-Go to 5x11 for Dips.
-Big and rich breakfast a couple of hours before this. I could definitely feel it while jump roping at the end.
-Raining all week here and hill sprints are not likely until next week. We'll see how things look tomorrow.

Squat m6 w1

Stretching / Rope
PC 80x5, 100x5, 120x3, 130x5, 150x5, 170x5
Sq 150x5, 180x3, 195x5, 225x5, 255x7
Jumps x5
Lunge 85x12x5
Side-bends 45x10,12, 55x10x2, 35x12
HLR 5x5

-PCs were easy, and squats were no prob.
-Lunges were a PITA as usual.
-Wanted to get some sprints in but it's raining like a mama jama. Fingers are crossed for some light tomorrow otherwise I'll be jumping rope.

Hike

1/16: Hike with the dog - 4.5 miles round trip, 1325' elevation gain.

Heading for the hills

Stretching
Bike to hill with a small excursion.
14 hill sprints
bike ride back
light js band stuff for ankles

-Checked out a really steep hill. It's really rocky with a lot of little channels from rain fall. Not sure how good it will be but I should give it a try sometime.
-Pretty windy today with some gusts to make it fun.

Bench m6 w1

Stretching / Rope
Bench 85x5, 105x5, 130x3, 140x5, 160x5, 180x8
Chins 30 - sets of 3 between benches and db benches
DB Bench 45sx10x4,15
DB Rows 45x10x2, 80x30
Neck Raise 20x20x2, 15x2
Neck Flex 10x10, 15, 10
Rope 9min - no HRM

-I was hoping for two more reps in the bench but my spotter was absent. 9 would have been ok but 10 would have been stretching it.
-Go to 12 reps with 45s for DB Benches
-Try to eek some more out of the rows
-Overall solid workout. Stomach was growling going in but I felt good and pretty strong throughout. My recovery from the rope work is still feeling really good. I'm going to try to get some sprints in tomorrow somewhere somehow.

Hills

13 hill sprints
bike there and back home 10min each way.

-Brought the HRM out of curiosity. 33:13 total, AHR 155, Max 174, Min 115, Recovery 173-155.
-Max was lower than I thought, I'm pacing myself while working up to 20 sprints. Started the HRM right at the beginning of the first sprint.
-Seems like I did 12 sprints in under 30min last time. I forget.

Deadlift m6 w1

Stretching / Rope

DL 155x5, 195x5, 235x3, 255x5, 290x5, 330x5, 330x4

Sq 115x5, 140x3, 150x5, 175x5, 190x5

HLR 2x6, 3x5

Bench sit-ups 10lbs on forehead x12x3

-I felt like I was getting all out of groove with 330 so I stopped the set, got the camera and recorded another set of four. The vid looks fine - the pulls look quick and easy, the form looks good. I even reviewed the Starting Strength DVD this morning and found that my hips really aren't that high at the start. I just need to remember to chalk up the hands on the last set keep the bar as close to my legs as possible, and keep my chest up.

-Was going to sprint today but running a little behind schedule. I'll work it in tomorrow.

Press m6 w1

Stretching / Rope

Press 65x5, 80x5, 95x3, 105x5, 120x5, 140x6

Chins 5x3 between presses 5x7 after

Dips 3x11, 8, 6

Neck Raise 20x16x4

Neck Flex 10x12x4

Rope 8min - no HRM

-Rep 6 was tough. Maybe I should have taken the deload week. Too late now.

-5x7 for Chins was just barely - repeat

-That's all I had of the Dips - do 5x10 next time.

-Although I didn't have the HRM on I felt like my recovery was pretty awesome after these. Less smoke = more gas.

Squat m5 w3

Stretching / Rope

HPSn 50x5, 65x5, 75x3, 95x5, 110x3, 120x1

Squat 145x5, 175x3, 215x5, 245x3, 275x3

12 Hill sprints - rode bike there and back

HLR 40reps total

-Thinking about dropping the snatch. I don't think it's doing much for me at this point other than me getting slightly better at it.

-Felt out of wack on the 2nd rep with 275, #3 was pretty good but I decided to hang it up. Getting my reps in and being safe.

-Sprints weren't too bad, got an ab cramp and all that but whatever.

-Skipping the backoff week and changing the template a just a tad: Removing PCs from Deadlift day and doing 80% of 5/3/1 Squats after Deads, adding PCs to Squat day.

Bench m5 w3

Stretching / Rope

Bench 85x5, 105x5, 125x3, 155x5, 175x3, 195x5 PR

DB Bench 40sx10x4, x20

Chins 31 (7x3, 2x5 between benches)

Kroc Rows 40x10x2, 80x26

Neck raise 25x20x2,x10

Neck flex 10x20x2,x10

Rope 8min

-Bench PR - 9.5 or 10 on the effort scale - a little squirrely but decent

-Step up to 45s for DB Benches

-Could have easily done more chins - mix in more sets of 5 with assistance work

-Still under the weather and clearing snot out.

I don't think trying to fit as much in to a week as possible is such a good thing. New guidelines and things to do:

• Never train with weights 2 days in a row
• Sprinting the day after leg day is cool for now but take the next day off
• Reset Deadlifts and work on form
• On upcoming backoff week map out goals in excel.