Cardio and accessorizin

1 hour hike, 30sec + jogs every 5min
Neck harness 25# 100 reps
Some CoC work between sets
Ab wheel kneeling 2x15, 1x20

DL/Bench m4 w4

Maxwell daily dozen
Band dislocates
Leg swings
C2 Row a few minutes
Deadlift 135x5, 185x3, 225x3, 265x3, 305x3, 345x3
Bench 135x5, 155x3, 175x3, 195x3
Chins 4x5

Felt like shit, not enough sleep. Need to remember to hit the ab wheel and get some neck work in tomorrow.

Press m4 w4

Maxwell daily
Band dislocates
C2 Row 1000m
Chin/pull-ups 6x5
Press 65x5, 85x5, 105x3, 115x3, 135x3
Curls 45x10x3
Rear laterals 3x10-15
Walk 30min, short jog every 5min

Squat m4 w3

Maxwell daily dozen
Leg swings
3min stationary bike
Power clean 135x5, 165x5, 195x3, 205x1 - no prob
Squat 135x5, 165x5, 185x3, 245x5, 275x3, 305x1 - a little slow, 275x3 was harder
HLR 3x7
Seated calf raises 3x20
Standing calf raises 3x10-15
Good/bad girl 3x15

Bench m4 w3

Maxwell daily dozen
Band dislocates
Leg swings
3min running on treadmill
Chin/pull-up before all press sets 8x5
Bench 95x5, 115x5, 135x3, 175x5, 195x3, 215x3 - just right
DB Press 40x10x3
DB Row 80x12x3
Kneeling ab wheel 3x15

Deadlift m4 w3

Maxwell daily
Leg swings
Band dislocates
C2 Row 500m
Deadlift 155x5, 205x5, 245x3, 305x5, 345x3, 385x1 - a little slow and hard but not bad
Squat 135x8, 165x7, 195x7
Side bends 45x10x3
Seated and standing calf raises 3x12

Press m4 w3

Maxwell Daily
Band dislocates
Leg swings
C2 Row 1000m
Press 65x5, 85x5, 95x3, 125x5, 135x3, 155x3 - failed trying for 4, dumb
Chin/pull-ups 6x5, 3x7 between press and db bench sets
DB bench 55x12x3 - again last reps were hard
Curls 45x12x3 - burn
30min walk, 30sec jog every 5min

Squat m4 w2

JM
C2 500m
Power clean 135x5, 155x3, 175x3, 195x3 - no prob, but getting harder
Squat 135x5, 165x5, 195x3, 225x3, 265x3, 295x3 - wanted 4 but these were sticky this morning
HLR 3x6
Side-bends 45x2x10
Mwod

Bench m4 w2

JM 

Band dislocates

Bench 95x5, 115x5, 135x3, 165x3, 185x3, 205x5 just right

DB Press 40x10x3

Chin/pull-ups 8x5 mixed in 

DB Row 80x10, 12, 15 good stuff

Deadlift m4 w2

JM

C2 Row 3min

Deadlift 135x5, 185x5, 225x3, 285x3, 325x3, 365x3 - somewhat slow again, need to wake up

Squat 135x7, 185x6, 205x5, 225x5

Walk 25min 3 jogs mixed in 

Ab wheel 3x15

Mwod

Press m4 w2

JM

Band dislocates

Leg swings

C2 1000m 

Chin/pull up before all press sets 7x5

Press 65x5, 85x5, 95x3, 115x5 (oops), 125x3, 145x6 - ugly, but a PR

Chin/pull-up 3x7 before db sets

DB bench 55x12x3 - last set was hard

Curls 45x12x3 - burn 

Bent over laterals 15x10x3

Squat m4 w1

C2 row 1000m
Power clean 135x3, 145x5, 165x5, 185x5 - no prob
Squat 135x5, 185x5, 215x5, 245x5, 275x5 - hard but not too bad
HLR 3x6
Good/bad girl 3x12-15
Standing calf raises 3x10
Walk 1hr, 30sec jog every 5min

Bench m4 w1

C2 rower 1000m
Bench 95x5, 115x5, 135x5, 155x5, 175x5, 195x5 - nada, easy
DB press 40x12x2, 40x10x1 - Go back to 10 for awhile and max out on the last
Chin/pull-ups before every set of presses 9x5
DB row 75x10, 12, 15 - go to 80
Walk 30min 4 jogs mixed in

Walkin

JM
Band dislocates
Leg swings
Neck wrap 100 reps
Walk 45min - 4 jogs mixed in
Mwod

Deadlift m4 w1

JM

Leg swings

C2 500m

Deadlift 155x5, 205x5, 245x3, 265x5, 305x5, 345x5 - Not hard but I lost my concentration and didn't pull with authority

Squat 135x8, 185x6, 205x6, 225x5

Side-bends 45x12x3

Lunges 25sx10x3

Seated and standing calf raises 3x10-15

Press m4 w1

Reset the press to a 155 estimated max. Also, hitting DB benches after presses and DB presses after benches to see if the frequency helps out at all. The rest is going to stay the same while upping the cardio a bit.

Maxwell Daily
Band dislocates
C2 Row 1000m
Pull/chin-up - sets of 5 between presses, and sets of 7 between DB benches 6x5, 3x7
Press 65x5, 85x5, 95x3, 105x5, 125x5, 135x5 - easy
DB bench 55x12x3 - good
Curlz 45x12x3 - good and burning after chins
30min walk - 4 jogs mixed in

Walkin

1 hour walk - 4 jogs mixed in.