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.