bench m3 w4

JM

Band dislocates

C2 rower 1000m 

Chin/pull-up 4x5

Bench 95x5, 115x5, 135x5

30min walk - 3 jogs

Squat m3 w4

The usual warm ups

5min stair climber 

Squat 135x5, 155x5, 185x5

30min walk with a few jogs sprinkled in

Press m3 w4

Yesterday:
Maxwell daily
Band dislocates
Leg swings
Mwod

Today:
Band dislocates and some JM
C2 rower 2000m
Chin/pull-ups before press sets 3x5
Press 65x5, 95x5, 115x5
Hammer curls 25sx10x3
Dips 3x6
Bent laterals 10x10x3
Walk 30min - 3 jogs
Neck harness 25x100reps
Mwod

Deadlift m3 w4

Maxwell Daily Dozen
C2 Row 2000m
Deadlift 135x5, 185x5, 225x5
Squat 135x5x3
Good/bad girl 3x10
Leg swings
Band dislocates
Mwod

Bench m3 w3 redux

Did 45min of walking yesterday and got a mean ass blister on the inside balls of my feet. The left one popped and walking is sucking today.

6min treadmill 

Chin/pull-up 5 before each set of bench 

95x5, 115x5, 135x3, 165x5, 195x3, 215x5 - PR

30min on stationary bike - this sucked, complete boredom.

Hopefully these blisters heal up fast so I can get back to it.

Squat m3 w3

Maxwell Daily Doz
Leg swings
Band dislocates
C2 rower 1000m
Power clean 135x5, 165x5, 185x3, 205x1 - Gave it a good tug and it was easy
Squat 135x5, 165x5, 205x3, 235x5, 265x3, 295x3 - Not bad, last rep I wasn't with it so it was a little sticky.
HLR 3x6
Good/bad girl 3x12
Mwod

Bench m3 w3

Maxwell Daily Doz
Band dislocates
C2 rower 1000m
Chin/pull-ups before every press set 9x5
Bench 95x5, 115x5, 135x3, 165x5, 195x3, 205x5 - Fuck! half asleep and did 205 instead of 215, no wonder it was easy.
DB Bench 55x12x2, x10
Chest-supported row 70x12, x15, x12
MWOD

Walkin

Maxwell Daily 12
Leg swings
Band dislocates
Walk 30min - 3 quick jogs in there
Ankle JS stuff

Deadlift m3 w3

Maxwell Daily
Leg swings
C2 1000m
Deadlift 135x5, 185x5, 225x3, 295x5, 335x3, 375x3 - easy
Squat 135x6, 185x6, 225x6
DB lunge 45sx10x3 - sucked, try 30# next time
Seated and standing calf raises 3x12-15
Walk 30min, 3 short jogs mixed in
Ab wheel 3x15

Press m3 w3

Maxwell Daily Dozen
Band dislocates
C2 Row 1000m
Chin/pull-ups before all press sets 7x5, 6, 7, 8
Press 75x5, 85x5, 105x3, 135x5, 145x3, 165x2 - #2 was ugly but a PR
DB press 40x10x2, 12
Curls 45x10, 45x12x2
Dips 3x10 - superset with curls
Face pulls 3x15
MWOD

Squat m3 w2

JM stuff
C2 rower 1000m
Power clean 135x5, 155x3, 175x3, 195x3 - no prob
Squat 135x5, 185x5, 225x3, 255x3, 285x3 - a little GM'in, at least 2 in the tank even in my sickly state.
Side-bends 45x12x3
HLR 3x6
Good/bad girl 3x20
Ankle JS stuff
2min exploring in pigeon position - need to do more of this I suck at it

Bench m3 w2

Maxwell Daily
Band dislocates
C2 row 1000m
Chin/pull-ups before all press sets 8x5
Bench 95x5, 115x5, 135x5, 155x3, 185x3, 205x3 - easy
DB Bench 55x10x3 - easy
Chest supported row 70x12x3 - easy
-Recovering from a head cold since Tues, so I did the bare minimum today. Also, cardio has fallen by the way side.

Deadlift m3 w2

Maxwell Daily
Leg swings
Band dislocates
C2 Rower 1000m
Deadlift 135x5, 185x5, 225x3, 275x3, 315x3, 355x3
Squat 135x5, 185x3, 225x5x3
Seated and standing calf raises 3x10
Ab wheel 2x12, 1x15
Ankle JS
Mwod
-head cold so did the minimum today.

Pres m3 w2

Upperbody JM
C2 rower 1000m
Chin/pull-up between presses 7x5, 3x6
Press 75x5, 85x5, 105x3, 125x3, 145x3, 155x3 - 155 was hard but solid, PR
DB Press 40x10x3
Curls 45x10x2, 50x10x1
Lat pull-down 115x13 rest pause for the last few.
Neck harness 25# for 100 reps
Maxwell Daily Doz

Squat m3 w1

Maxwell Daily
Leg swings
C2 rower 750m
Power clean 95x5, 115x5, 135x3, 145x5, 165x5, 185x5 - a royal pain in the ass with the flat sided plates
Squat 135x5, 185x3, 205x5, 235x5, 265x5 - hard but not too hard
HLR 2x6,1x7
Seated and standing calf raises 3x10-12
Bad girls 3x10-15

For the record I'm following this template from lift-run-bang.com for getting my conditioning back up without fucking my calves/shins again.

week 1 - steady state 3-4 times a week for 30 minutes. Walk the same way if you are outside and try to increase the distance by a little bit each time in the same 30 minutes. If you are on a threadmill (yuck) then just up the MPH a little bit each time.
week 2 - same as week 1 but add in a jog here and there during parts of the walk. You don't have to do it very long, 10-15 seconds is fine. Throw in 2 or 3 during the 30 minutes.
week 3 - 45 minutes, add in 4-5 jogs at a slightly faster clip.
week 4 - drop a steady state day and do hills or interval sprints. Do not run all out. Just a nice sprint.
week 5 - same as week 4 just increase the number of hills or interval sprints
week 6 - go to 1 steady state day and 2 days of hills or intervals.
week 7 - 2 steady state days 1 day of hills or intervals
week 8 - start going back and forth between weeks 6 and 7. You should be in decent shape by now. If you want to take it up a notch just keep bumping the number of hills or sprints. When you can run 20 hills without any rest except the walk back down, you're in fucking shape. No doubt about it.

Bench m3 w1

Maxwell daily
Leg swings
Band dislocates
C2 rower 1000m
Bench 95x5, 115x5, 135x5, 145x5, 165x5, 195x5 - just right today, not a real struggle but not easy
DB Bench 55x10x3 - again just right last couple reps were a good effort
Pull/chin-ups 9x5 before all presses
Chest-supported row 70x12x3 - again just right

Walkin

Maxwell Daily
Leg Swings
Band dislocates
30min walk 1.5 miles - incline 6
JS ankle stuff
Neck wrap 100 reps
Ab wheel 3x12
Hip flexor stretching

Deadlift m3 w1

Maxwell Daily
Leg swings
DL 135x5, 185x5, 225x3, 255x5, 295x5, 335x5
Squat 135x5, 185x3, 225x5x3
Side-bends 45x12x3
Seated and standing calf raise supersets 3x10
30min walking on treadmill 3.3mph, grade 6?, 1.53 miles

Press m3 w1

C2 row 1000m
Press 75x5, 85x5, 105x3, 115x5, 135x5, 145x5 - solid but I was shifting around a bunch
Chins before every press 7x5
DB Press 40x10x3 - last set was hard
Chins in between 3x6 - stick with 6 reps for this cycle
Curls 45x10x3 - last set hard
Face pulls 3x20 superset with
Dips 3x10
10min walk on treadmill

Ride

9/4 Sunday bike ride 1.5 hours

Bench & Squat m2 w4

JM stuff
C2 2000m
Squat 135x5, 155x5, 185x5
Chins 3x5
Bench 95x5, 115x5, 135x5
More JM
Mwod