SCP

Maxwell Daily Dozen
Leg swings
SIJ adjust
Jog to gym
Squat 95x5, 135x3, 155x3, 165x5x5
Power Clean and Press 135x1, 145x3x2, 145x2x10
Jog home
SIJ adjust

Pretty quick - got through the squats in under 9min, c&p in under 15.

Accessorizing

Maxwell Daily Dozen
Leg swings
SIJ adjust
Walk/Jog to gym
5x10 light calf raises supersetted with 5x5 pull-ups
5x10 light seated calf raises supersetted with 4x8 reverse curls
8 pull-ups to finish off
Jog home
kneeling abwheel 4x10
neck raises 4x15x25#

Jog felt ok on ankle - still not perfect but good enough

SBR

Maxwell Daily
Leg swings
Band dislocates
5min stationary bike
Squats 5x95, 5x135, 5x5x155 - easy
Bench 5x95, 3x135, 8x3x185, 3x195, 3x185 - 185 is no prob for 3's. Not ready for 10x3x195 yet. Rows and benches done together took about 20min. I figure that gives me nearly a 1.5 min between lifts. I should and could be going faster. Next time I bench I should work up quickly to a hard single then use that as a percentage. If I feel like shit do 185 again but faster.
DB Rows 5x60, 5x3x90, 4x3x100, 5x100 - no prob go up

The good stuff

Some of my favorite exercises today.

Maxwell Daily
Leg swings - beginning to wonder if these are ok on my SIJ. There's a little hip pop on the left when I do them.
Band dislocates
5min stationary bike - will start jogging next week. Ankle is tight but not bad. Maybe finally get back to sprinting in a few.
Deads 5x135, 5x185, 5x5x205 - easy - double overhand thumb-less grip
Presses 3x95, 3x115, 10x3x135 - no f'n problem - 145 is the new minimum
Chin-ups 2x3, 3x3x35, 8x2x35, 2x1x35 - 35 is a little heavy. I think I'll go 8x3x25 next time then screw with the 35.
Good stuff - pain free and nice pump.

Off day

Scab is just about gone, ankle still feels a little sprained. I've been wanting to hit it with the bands but the f'n scab is in the way. Anyways, I'm looking forward to throwing in some sprints here and there.

Maxwell Daily
Band dislocates
Leg swings
Kneeling ab wheel 3x11
SIJ adjust

SIJ has been holding really well. Hopefully I remember to do some neck and grip later.

Edit: 20,20,10 neck raises 25lbs - CoC 1.5 mixed in.

SDS

Maxwell Daily Dozen
Leg swings
Band dislocates
Stationary bike 5min
Squat 5x95, 5x5x145 - easy
A1. Shrug 5x185, 5x225, 2x5x275, 3x3x295 - 295 was good. A little cheatin and a little strain.
A2. Dips 5xBW, 2x5x45, 5x55, 2x3x70, 3x3x90 - I think 70 for 30 reps ought to be the goal for now. 90 was pretty hard.
Felt like doing a couple more sets of shrugs but an old man wanted to use the rack.
Wide-grip pull-ups 10,5,3
Reverse thumbless grip curls 3x6x50

Ride

Rode up to the observatory and back yesterday - 2.5 hrs several stops. Takes a half hour to get from gate by travel town to the saddle up top. Sore today and probably won't do anything save some JM.

To the front

Maxwell Daily Dozen
Some band dislocates and SIJ adjust stuff
5min stationary bike
FSQ 5x95, 5x115, 5x5x135 - not challenging but new - keep going slow and keep form in check for now
Bent Row 3x135, 10x3x185 - time for 195
Push-press 3x135, 3x155, 3x3x175, 6x3x155 - 175 got squirrely. I think the key to these is that I need to get angry when doing them. The last couple sets got really solid once I got pissed. Move to 165 for 3s.
Neck flex - 5x10-20 with 10#
Band dislocates and SIJ stuff
Done.

Dead Bench

Maxwell Daily Dozen
Band dislocates
5min stationary bike
SLDL 95x5
DL 135x5, 185x5x5 false grip
Bottom position bench 135x3, 155x3, 185x3, 195x1, 205x1, 205x1(2), 195x1x12

DLs easy and felt good. Rack and bench are just about perfect for the benches make 195 for 30 reps then move on. 205 might be doable.

Bleh

Maxwell Daily Dozen
Band dislocates
Tennis ball on glutes
Ab wheel kneeling 3x10
Clams 3x10
SIJ adjust

-Feeling a little SIJ wonkiness. This was before the squats.

Squat and Press

Just got stitches out of nasty foot laceration. Ankle was twisted as well and still not quite right. Probably won't run for another week or whenever the scabs come off.

Maxwell Daily
5min stationary bike
Squats 95x5, 135x5x5
Press 95x3, 115x3, 135x1, 155x0, 145x15 singles and doubles
Pull-ups BWx5, BW+35x15x2 between presses

Too funny I lost 20lbs of my max by doing nothing for 2 weeks.

Sabado

Maxwell Daily
SIJ adjust
Shitbird @95#
Press 95x3, 115x3
Power Clean to Push Presses 135x3, 155x3, 175x3, 155x3x8, 175x1x3
Neutral grip chins BWx5, 35x3, 25x3x8 supersetted in
Pull-ups BWx6,4
Drove to park
5 sprints