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.