Roadwork

Getting my legs in shape for the next few weeks before incorporating sprints in to my workout rotation 

Maxwell daily dozen

Run - 1.15 miles - http://www.runningmap.com/?id=88473

Time 12:17, ahr 160, max 182, min 94, recover 28 (174-146)

Misc.

2.8 mile walk

JM stuff later 

-takes about 15-20min walking to get to park.

5x5 series 6 day 1

dynamic stretching
squat 135, 160, 180, 205, 225 x 5
bench 100, 115, 130, 145, 165 x 5
rows 90, 105, 120, 135, 150 x 5
curls 65 x 3s x 8r, 6(7)r
hlr 3s x 8r

-adjusted row, dead and press weight then reset back to series 6. will try to construct some pillars of poverty this week to spot me on benches and squats.
-225 was somewhat slow
-bench was good, 165 went up about medium pace
-rows good
-failed on rep 7 of 4th set on curls, retry next time.
-hlrs were tough but go to 4 x 8 next

Misc.

2.6 mile walk

ICT 4

Maxwell daily dozen

circuit
5 x 7 burpees, 16 lunges, 15 hindu squats, rest 30-60sec
5 x 4 ring pull-ups, 6 power-overs, 8 green band high-pulls, rest 30-60sec
time: 15:55, ahr 161, max 173, min 101, recover 13 (171-158)

neck raises 25lbs x 4s x 12r

-circuit pace was pretty good, go to 8 burpees next and take full 60 sec rest on everything.
-go to 3 x 15 w/ 25lbs for neck next time.

5x5 series 7 day 3

What a shitty workout! Crap form on the squats and a puss-out on the bench. My tris and traps were still sore from push-presses and my calves were still sore from jump rope. I also had a somewhat rich brunch.

dynamic stretches
squat 140, 160, 185, 210 x 5, 235 x 3, 185 x 5
bench 100, 115, 135, 150 x 5, 135 x 8
rows 85, 100, 115, 130 x 5, 150 x 3, 115 x 8
curls 65 x 3s x 8r
ab circuit 4 x 10 sprinter sit-ups, 10 leg raises, 10 hip raises, rest 1-2min

-235 x 3 was really shitty, my form went to shit and I thought I wasn't going to make it.
-155 x 5 was fuckin hard in the bench. I didn't even try to go for 170 x 3 as planned.
-Resetting both squat and bench to series 6 day 1 next time to be on the safe side.
-Rows were done Pendlay style and are still continuing to improve.
-Go for 4 x 8 for curls and 2 x 12 for ab circuit (w4sb has 2-3 sets of 4 exercises 10-20 reps each).
-Pissed!

Stuff

30min rope - varied pace, double unders, etc
ahr 163, max 178, min 84, recover 20 163-143

intuitflow intermediate

Challenge

dynamic stretching
Push-press / push-jerk 125 x 5r, 130 x 5s x 5r, 20s x 3r - no rack involved.
(time: 29:53, ahr 172, max 186, min 118, recover 22, 183-161)
wide grip chins 3s x 5r

-if theres a next time do 4 on the min for 30
-pace and form were an issue

ICT 6

Maxwell daily dozen

8 times through
100 rope turns
10 push-ups
15 med ball slams
20 lateral jumps over med ball
30-60sec rest
16:54, AHR 165, Max 183, Min 67, recover 14 (180-166)

-Min HR seem abnormally low.
-Circuits took a little under 1.5min to complete

5x5 series 7 day 2

dynamic stretching
sq 140, 160, 185, 185 x 5
press 85, 100, 110, 125 x 5
deads 205, 235, 265, 295 x 5
chins 3 x 7, 1 x 5
side bends 16kg x 4 x 12

-meant to go for 4 x 7 for chins. the 4th set was right at the 45min marker so its safe to assume my testosterone must have been depleted.
-on the real take rests closer to 2min than 1 next time. last set on presses were hard but its obvious theres more there. deads were wonderfully easy.

5x5 series 7 day 1

a few minutes of rope
dynamic stretching
squats 140, 160, 185, 210, 230 x 5
bench 100, 115, 135, 150, 165 x 5
rows 85, 100, 115, 130, 145 x 5
curls 65 x 4s x 6r
ab circuit 3 x 10 sprinter sit-ups, 10 leg raises, 10 hip raises
immediately in to plank for 40sec

-last set of squats went up way too slow. the mind was somewhere else. eat something before working out next time.
-follow progression and see how it goes. bench and row were no prob.
-go to 3x8 for curls and 4x10 for ab circuit with the same plank time.

5x5 series 6 day 3

dynamic stretching
squat 135, 160, 180, 205 x 5, 230 x 3, 180 x 8
bench 100, 115, 130, 145 x 5, 165 x 3, 130 x 8
rows 85, 100, 115, 130 x 5, 145 x 3, 115 x 8
curls 65 x 8r, 3s x 6r
side-bends 16kg x 3s x 12r
jump rope 5min easy pace

-every thing went up easy today.

ICT 5

Maxwell daily dozen

circuit
8 burpees, 8 chinnies, 8 hindu squats, 8 push-ups
10 circuits in 19min
AHR 171, max 189

neck isos

-circuits took about a min to complete so a little less than 1min rest between
-3/4 push-ups through out. got slow at the end but made it without failing
-recovery was 15 (185-170) this might be skewed since it took me a little to realize i was not going to complete another circuit
-min hr was 102

5x5 series 6 day 2

dynamic stretching
sq 135, 160, 180, 180 x 5
press 85, 95, 110, 120 x 5
deads 200, 230, 260, 290 x 5
chin-ups 3s x 7r (1-2min r.i.)
ab circuit same as last time followed by 40sec plank

-time 1:01
-go to 4 sets same reps for chins and abs