Squat m3 w3

Stretching / Rope
Hang Power Snatch 45x5, 65x3, 90x5, 100x3, 110x1
Squat 155x5, 200x5, 230x3, 255x6
HLR 5x6

-Last set of squats felt weak. After that I just wanted to get outta there.
-Skipping backoff week to see what happens.

Sprints

Stretching
3min Jog
10 hill sprints

Bench m3 w3

Stretching / Rope
Bench 95x5, 115x5, 135x3, 150x5, 170x3, 190x5 PR
Chins 5x5
DB Bench 50x10x4,12
DB Rows 50x12,x10,x35
Neck Wrap 10x30x3

-Stopped at a real good point on the benches. The last two were slow but smooth and tight. I don't think I've ever used more than 185 for benches. Pretty sad but I'm making my way.
-DB Benches and Rows were good as was neck work. Go for another set of 15 with the wrap next time.

Deadlift m3 w3

Stretching / Rope
Clean 95x5, 115x5, 140x5, 160x3, 180x1
Dead 225x3, 275x5, 315x3, 350x6 PR
HLR 3x7, 5x4, 1x7
Sidebend 16kgx20x3

-180 was pretty easy - close to a tall clean.
-350 was freakin hard, maybe I ought to try that narrower stance and hand placement again. What a difference 10lbs makes.

Press m3 w3

Stretching / Rope
Press 60x5, 75x5, 90x3, 110x5, 125x3, 140x5
Dips 80 (10x8)
Chins 73 (9x5 between Presses and Dips, 4x6)
Neck raise 20x20x3

-Not that great of a day for presses. Even 125 felt heavy.
-Dips go to sets of 9, sets of 6 for Chins.

Ride

30min bike ride - one hard decent/ascent

Squat m3 w2

Stretching / Rope
Hang Power Snatch 45x5, 65x3, 85x3, 95x3, 105x3
Squat 155x5, 190x3, 215x3, 240x10 PR
GMs Green Band 5x15
HLR 5x6
Ab wheel 3x15

-240 was no prob - a little forward lean

Bench m3 w2

Stretching / Rope
Bench 80x5, 100x5, 120x3, 140x3, 160x3, 180x8(9)
Chins 6x5
DB Bench 50s x10x5
DB Row 50s x10x2, 70s x32
Neck Wrap 10#x100

-I didn't learn my lesson from a few weeks ago. Although I wasn't in as nearly as bad of a position the 9th rep was too much and my ass came off the bench. I need to be tighter on the bench and more importantly I need to not expect a PR every time.
-The rest was gravy.

Sprints

Stretching
5min jog
11 hill sprints

Deadlift m3 w2

Stretching / Rope
Cleans 75x3, 95x3, 115x3, 130x3, 150x3, 170x3
Deads 185x2, 225x2, 260x3, 295x3, 330x10
HLR 5x6
Side-bends 25x10x3
Neck raises 25x10,15,15,10

-I was going to take it easy today, but I didn't have shit better to do.
-Right lower back felt like I pulled something since I got up this morning. Decided to warm-up and see how it felt.
-Experimented with a narrower stance and grip. It worked but I kept feeling like I wanted to spread out a little bit when I stood up on the last set.
-Kept the side-bends light, I wanted to get some blood in the funky feeling area of my back.
-Anyways, decent PR, last two reps were slow and more back rounding that I'd like.

Press m3 w2

Stretching / Rope
Press 65x5, 85x5, 105x5, 120x5, 135x6
Chins 5x5 between presses, 7x2,x6,x5

-My mind is tired and focused on my final later. I'm such a space case today that I did sets of 5 instead of 3 for presses. Once I realized, I decided to do some chins and GTFO
-Doing neck work and adding some yin to the yang tomorrow.

Schtuff

20min walking downhills and running up

Squat m3 w1

Stretching / Rope
Power Snatch 45x5, 65x5, 75x5, 90x5, 100x5
Squat 155x3, 170x5, 200x5, 230x10
Band GM Greenx12x5
HLR 5x5,4
Bench sit-ups 2x15,2x10

-Felt a little out of it today.
-Snatches were easy
-Shitty form on the last few squats, but they went up relatively smooth and easy. Too much forward lean.
-Band GMs were easy, go to 5x12

Bench m3 w1

Stretching / Rope
Bench 95x5, 115x5, 130x5, 150x5, 170x10
DB Bench 50x10x4,7
Kroc Rows 50x10x2, 70x30
Neck wrap 100reps (forwards and side-to-side)

-Felt like I stopped at a good point on benches this time. I was shifting around way too much however.
-Failed on the 5th set of DB Benches like a dumbass

Sprints

5min jog
10 80m hill sprints
10min walk

Deadlift m3 w1

Stretching / Rope
Power Clean 75x5, 115x3, 125x5, 140x5, 160x5
Deadlift 185x2, 220x2, 240x5, 275x5, 315x10
HLR 4x6
LHS 20, 2x16

-Cleans didn't seem to have too much effect on deads. I had at least a couple more reps in me.

Press m3 w1

Stretching / Rope
Press 60x5, 75x3, 95x5, 110x5, 125x10
Chins 4x5 (various grips between press sets), 6x6, 1x5 - 61reps
Dips 5x8, 1x10 - 50reps
Neck raise - 20x15x5 - 75reps

-New game for assistance work shoot for 5 sets of whatever, if I make tack on an all out set at the end. Go to sets of 7 for chins and sets of 9 for dips.

Squat m2 w4

Snatch 45x5, 60x5, 70x5
Squat 105x5, 130x5, 155x5
Green Band GM 3x8
Maxwell Daily Dozen

-I like the band GMs, but the green feels pretty light.

Bench m2 w4

Stretching / Rope
Bench 80x5, 95x5, 115x5
Push-ups 3x10
Chins 6x5 between benches and push-ups