Press m2 w1

Stretching / Rope
Press 65x5, 85x3, 95x5, 105x5, 120x10
Chins x50
Dips x75
Neck raises 25lbs x 50
Time 52min

-Wanted 12 for the last set of presses but #10 was pretty slow. PR but not really.
-Shoot for 60 total Chins and 85 total Dips
-Shoot for 75 total Neck Raises

Bench / Squat m1 w4

Stretching / Rope
Hang Snatch 45x3, 65x3, 75x3
Squat 100x5, 125x5, 150x5
Bench 75x5, 95x5, 115x5
Bent Row 95x6x3
Neck Iso's
Sit-ups 3x15

Deadlift m1 w4

Stretching / Rope
Clean 45x3, 75x3, 95x3
Deadlift 140x5, 175x5, 210x5
KB Step-ups 2x16kgx6x3
Planks 40sec front, 30sec sides, 30/20, 30/20
Chins 3x5 rotating grips in between sets of other stuff
Maxwell Daily Dozen during rest intervals

Press m1 w4

Stretching / Rope
Hang Cleans 45x3, 55x3, 70x2, 85x2, 100x2
Press 55x5, 70x5, 85x5
Chins 6x5 (alternating grips, in between sets of presses and dips)
Dips 3x5
Maxwell Daily Dozen and misc. JM done between sets and after
Foam rolling and stretching later

-Backoff week wtf can I say?

Sprints

Stretching, Jogging
11 Hill Sprints
Walked and checked out the monster hill - looks fun and hard.
Foam rolling, JM, and stretching later.

Squat m1 w3

Stretching then Rope
Hang Snatches 45x3, 65x3, 95x a bunch of misses then x2, 105x2, 115x2
Squat 125x5, 155x5, 185x5, 210x3, 235x10
GMs 125x 10x3, 130x10, 135x10
HLR 3x6
Straight Leg Sit-ups 10x16x2, 10
JM stuffs

-I hate a smelly snatch! Just was not getting under it nicely today. Going to do HCs on Dead and Press day then HSns on Squat and Bench day - Progressive on upper body days and straight sets with top weights on lower body days.
-Wasn't very focussed on last set of squats - form was pretty good though and got what I wanted.
-135 for 5x10 should be no issue.
-HLRs were done with bent elbows - this seems to be much easier on the shoulders - cleaned up with straight leg sit-ups.
-Foam and ball roll upper right glute - had a little pain there.
-Nice first cycle - I'm liking the 5/3/1 stuff

Sprints

Stretching / Jog
10+ hill sprints - lost count but tried to overcompensate rather than under
Later:
Maxwell Daily Dozen
More stretching and foam rolling

Bench m1 w3

Stretching and Rope
Bench 75x5, 95x5, 115x3, 140x5, 160x3, 180x8
A1. One Arm KB Bench 16kgx15, One Arm DB Bench 35x15x3, 35x20
A2. One Arm KB Row 16kgx15x4, 16kgx20
B1. Neck Wrap 10x8x5
B2. Wide-grip Pull-ups 4x5

-1:15 to complete - pretty long.
-8th rep with 180 was definitely my last. Its a PR but I'm not too excited (note: new PR tag). I knew I could do it.
-KBs for one arm benches suck - Shoot for 100 reps total on A1 and 2
-Go to 4x10 with the neck wrap and 5x5 for pull-ups
-Experiment with out alternating sets next time - see if it speeds things up or slows them down.

Ride

8/13
45min easy bike ride
Foam rolling

Deadlift m1 w3

Stretching / Rope
Hang Cleans 45x3, 95x3, 115x3, 165x2x3
Deads 205x3, 260x5, 295x3, 330x8
KB Step-ups 2x16kgx8x5
HLR 3x5
Kneeling Ab Wheel 15, 20

-1st set with 165 were more like hang power cleans - got my confidence and got under it on the last two sets.
-Wanted 330x10 for the last set but I pussed out - I felt my back was rounding too much.
-Step-ups were taxing on the grip
-HLRs still need work stick with 3x5 and fill in the total reps with another exercise like today. The last set of 20 with the ab wheel was pretty hard. HLRs seem to be f'n with my shoulders.
-Taking tomorrow off - restorative type stuff.

Sprints

Stretch / Jog
10 Hill sprints
Walk / Stretch
Maxwell Daily Dozen
Foam rollin

Press m1 w3

Stretching / Rope
Press 55x5, 70x5, 85x3, 105x5, 115x3, 130x9
A1. Chin-up 5x7
A2. Dips 5x12
Neck raises 25x10x5

-All good, a little over an hour
-Barely made the last press - good effort
-Spent a lot of time on chins and dips but happy to make my goals - go to 3x5 for chins and 3x8 for dips for back off - then 40 total chins and 65 total dips
-Neck raises were no prob go to 3x8 for back off and 4x12 after

Squat m1 w2

Stretching and Rope
Hang Snatch 45x3, 75x3, 95x3, 115x2x5
Squat 115x5, 155x3, 175x3, 200x3, 225x10
A1. GMs 105x10x2, 115x10x3
A2. Side bends 16kgx10x5
Upper body JM between sets
Finished off with lower body JM

-Long but good - 1:10 total
-Snatches were pretty stable - 115 took a couple sets to get comfortable with
-Cut off the squats when the form went shitty
-GM with 115 no prob go to 125
-Side bends were easy but I'm sure I'll be sore tomorrow

Bench m1 w2

Stretching and rope
Bench - 75x5, 95x5, 115x3, 130x3, 150x3, 170x10
A1. DB Row 30x15x5
A2. 1 arm DB Bench 30x15x5
B1. Neck warp 4x8
B2. Pull-ups 3x6
A bunch of JM between sets

-9th and 10th rep with 170 were hard but I'm glad I did them.
-Time to move up for DB rows and benches - try the birdball next time.
-Go to 5x8 for neck next and 4x6 for chins.
-Foam roll later.

Sprints

Stretching
Short Jog
7 Hill Sprints
Walking
Maxwell Daily Dozen

Deadlifts m1 w2

W/U:
Stretches and rope
W/O:
Cleans 45x3, 95x3, 115x3, 160x2x5
Deadlifts 205x3, 245x3, 280x3, 315x8
KB Step-ups 2x16kgx8x4
HLR 40 total - sets of five mixed in with step-ups and then alone

-Workout was pretty long but good.
-Cleans were pretty solid.
-Deads were good. Not the best of form on the last several reps and my grip started to go. Remember to chalk up next time as the hands be sweaty and keep the bar closer to the body. Read up on Deadlift cues.
-Step-ups suck in a good way go to 5 sets of 8 next.
-Still not good at HLRs - go to 45 total reps.

Press m1 w2

W/U:
Stretching and Rope
W/O:
Press 55x5, 70x5, 95x3, 110x3, 125x8
A1. Chins 5x6
A2. Dips 5x10
Neck raises 25x12x4
45min

-Presses were pretty good - 150 calculated max
-Dips were harder than chins this time go to 35 and 55 reps for chins and dips next
-Go to 5 sets of 10 for neck next
-Hams are still sore from the GMs the other day