DL/Press m1 w2

Dead 185x5, 225x3, 265x3, 305x3, 345x3, 345x5
Press 85x5, 95x2, 105x3, 125x3, 145x8, 6 lockouts
Chins 6x5
Seated calves 125x10x3
Curl 70x10x3

Squat/BP m1 w2

6/26
Squat 225x3, 255x3, 285x9
Bench 165x3, 195x3, 215x8
Chins 5x5
DB row 90x12x3
Calf raise 12x15x3

Jog

Normal warm up
Cat vomits x 10
Neck wrap 120 reps
Jog 30min, ahr 142
50m sprints x 3
Planks front-side-side 45sec

hinge volume

Normal warm up
Deadlift 135x5, 185x3, 225x3, 285x5x6
HLR 3x6
Dips 3x12
Seated calf raise 135x12, x10x2
Wide-grip chins 3x5

Squat/Press volume

Normal warm up
Chest supported row 3x12
Squat 135x5 185x3, 245x5x5
Press 125x5x5 or 6
Chins 3 or 4x5
Calf raise 13x12x3
Curls 70x10x3

Jog

Normal warm ups
Cat vomits x 10
Neck wrap 120 reps
Jog 25min 140 ahr
50m sprints x 3
Planks front-side-side 45sec

Dead m1 w1

Normal warm up
Deadlift 185x5, 225x3, 245x5, 285x5, 325x5x2
Bench 135x5, 185x5x5
Chins 5x5

Jog

Normal warm up
Neck wrap 100 reps
Jog 28min, Ahr 140
4HB abs x10

Squat / Press m1 w1

Squat 135x5, 185x4, 205x5, 245x5, 275x8 

Press 95x5, 105x5, 125x5, 135x10, 5 lock-outs

Back raise 3x10 

Dips 3x12 

Chins 10x5 between most everything 

Face-pulls 30x15, 40x15x2 

Seated calf-raise 135x10, 125x10x2

Bench m1 w1

Switching back to 5/3/1 as the basis. Need some flexibility in scheduling right now

Normal warm up
Bench 135x5, 155x4, 175x5, 185x5, 205x11 - misload but going with it
Chins various grips 5x5
DB row 100x10x3
Calf raise 13x15, 12x12x2
Curl 50x15, 12, 12

SG w1 d1

Normal warm up 

3x10-12 2.5min rest

Wide-grip pull-up bw x10, asst 2x10, 4x12 

Bench 205x11, 195x10, 185x7(8)

Calf raise 15, 14, 13x12

Curl 80, 70, 65x12

Face-pull 40x12, 50x10, 12

-Straight sets 

Jog

Normal warm up
Cat vomits x10
Neck wrap 120 reps
Jog 26min ahr 141
Sprints 50m x 2
Pull-ups 2x5
Planks side-side-front 30sec

ramp 1 week 3 day 4

Normal warm up
Bench 215x8, 200x9, 190x10, 175x10, 9
Wide-grip chins bw x10 asst 2, 4, 6, 8x10 - first 2 barely
Squat 275x8, 255x8, 225, 215, 195x10
Curl 80x10
Press 135x6, 115x8 - hurtin after squats and benches
Push-down 80x8
Calf raise 14, 13x10
SLDL 245x8

- Gave up on the SLDL. After that much GM'ing on the squat didn't need it.
- Next cycle I'm just going to finish off with hinge or rear delt work if I'm under 45min

Hike

Yesterday
2hr hike with the dog

ramp 1 week 3 day 3

Normal warm up

DB row 115x10 105x10 95x12 85x12 75x12

Inclines 165x10 150x12 140x10 125x11 115x11

Leg press 460 430 410 390 370x12

Back raise 35x12x5

Upright row 100 90x12 repeat

Seated calves 155x10 145x12 repeat

Hammer curl 42.5x10 sloppy

Push-down 80x12 sloppy

Jog

Maxwell daily
Stretching
Cat vomits x 10
Neck wrap 100 reps
Jog 25min
Sprints 50m x 2
Pull-ups 2x5
Planks front, side, side 30sec

ramp 1 week 3 day 2

Maxwell daily
Stretching

Press 130 105x13 85x12 65 55x13

Dips 20x13 15x14 10x13 bwx15 bwx12

Squat 245x13 215x14 195x14 175x14 155x15

Leg curl 140x14 130x13 110x13 90x13 ouch 

Pressing strength dropped just a tad this workout. Dips were a little stronger however.

ramp 1 week 3 day 1

Maxwell daily
Stretching

13-15 reps 90 sec rest 

Chins bwx15 4x13 160x12 13x15 16x15

Bench 195x14 165x13 135x15 125x15 115x15

Curl 65x13 50x15 45x15 35x15 30x15 most sloppy

Calfs 13 12 11 10 9x15