Walkin

Walked the dog and girlfriend for an hour or so.
Ankle JS stuff with the light band found here.
Both achilles feels as if there's nothing wrong with them for about an hour or so after this.

Press m6 w3

Stretching 5min uphill bike ride
Press 65x5, 80x5, 100x3, 120x5, 140x3, 155x2 PR
Chins 5x3 between presses, 5x7
Dips 4x10, x7
Neck Raise 20x15x3, 25
Neck Flex 10x15x3

-Failed on the 3rd rep with 155. I'm going to take the back off week and see if I can eek out another cycle.
-Chins were just barely - Go to 5x6 and backfill. Go to 5x9 with dips and backfill as well.
-Achillies is hardly noticeable once I'm warmed up. However, its still there and I plan on curbing all rope work and running until after the deload week. I'll be doing some band work on it in the meantime. My plan of action to get it back will be to jump rope double leg only for a warm up after the deload week then follow the workout with a bike ride or walk for conditioning. Work into a full jumping rope for the warm up, then some jogging after working out.

Squats m6 w2

Stretching / Rope
PC 80x5, 100x5, 120x3, 140x3, 160x3, 180x3
Squat 150x5, 180x3, 210x3, 240x3, 270x5
HLR 5x6

-My achilles tendons are sore and very noticeable while jump roping so I did almost the minimum today. I don't think I would have done much more for squats if I felt 100%, and I decided to skip some planned assistance. Will take next week off from sprinting and chill on the jump rope after upper body days. I may do some walking or biking. I then plan on reintroducing sprints after the back off week but cutting them off at 8 or so and building up slowly. Need to start doing some JS ankle stuff too.
-In any case, PCs were easy, a small PR for squats, go to sets of 7 for HLRs.

Sprints

16 hill sprints
bike there and back
stretching, foam rolling later and ankle JS later.

-Sprints took about 42min total. I'm sure I can get in 17 in under 45. Then I'll start working on building up to 20 in 45min.

Bench m6 w2

Stretching / Rope
Bench 85x5, 105x5, 130x3, 150x3, 170x3, 190x6 PR
Chins 9x3 (between bench and db bench)
DB Bench 45x12x4,15x1
DB Row 45x10x2, 80x32
Neck Raise 20x20, x25, x20
Neck Flex 12.5x20, x12, x15
Rope 10min - AHR 164, Max 177, Min 127, Recovery 16 (168-152)

-Happy with the PR. Nothing huge but no spotter so I didn't push it. I may have been able to get one more but it would have been close. 9 on terms of RPE.
-Go to sets of 4 for these in between chins.
-DB benches weren't too hard. Go to 45x12x3,15x2 next time.
-Shoot for 34 on Kroc Rows?
-Got the HR a little higher than I'd like while jumping rope. I'm going to try to get keep it 170 and under.

Deadlift m6 w2

Dead 155x5, 195x5, 235x3, 270x3, 310x3, 350x8 PR
Squat 155x5, 170x3, 190x3, 215x3
HLR 4x6 (bullshitting break) 1x8
Bench sit-ups 5x10,15x4

-Felt like shit with lack of sleep and gastrointestinal issues, but ended up with a PR. I had one or two more in me but I hit what I set out to hit.
-Redo HLRs for 5x6
-I realized earlier this week I forgot to up the weights for the Deadlift on my spreadsheet. Dur.

Press m6 w2

Stretching / Rope
Press 65x5, 80x5, 100x3, 115x3, 130x3, 145x4(5)
Ring Chins 6x3 (between presses), 2x6, 3x5 - 45 total
Dips 4x10, 1x12
Neck flex 10x10,15,20x2
Neck raise 25x12x3
Rope 10min - AHR 157, Max 166, Min 120, Recover 21 (162-141)

-Matched a PR but unable to surpass it. Failed on the 5th rep.
-Again, Ring Chins are harder than regular chins.
-Go to 5x11 for Dips.
-Big and rich breakfast a couple of hours before this. I could definitely feel it while jump roping at the end.
-Raining all week here and hill sprints are not likely until next week. We'll see how things look tomorrow.

Squat m6 w1

Stretching / Rope
PC 80x5, 100x5, 120x3, 130x5, 150x5, 170x5
Sq 150x5, 180x3, 195x5, 225x5, 255x7
Jumps x5
Lunge 85x12x5
Side-bends 45x10,12, 55x10x2, 35x12
HLR 5x5

-PCs were easy, and squats were no prob.
-Lunges were a PITA as usual.
-Wanted to get some sprints in but it's raining like a mama jama. Fingers are crossed for some light tomorrow otherwise I'll be jumping rope.

Hike

1/16: Hike with the dog - 4.5 miles round trip, 1325' elevation gain.

Heading for the hills

Stretching
Bike to hill with a small excursion.
14 hill sprints
bike ride back
light js band stuff for ankles

-Checked out a really steep hill. It's really rocky with a lot of little channels from rain fall. Not sure how good it will be but I should give it a try sometime.
-Pretty windy today with some gusts to make it fun.

Bench m6 w1

Stretching / Rope
Bench 85x5, 105x5, 130x3, 140x5, 160x5, 180x8
Chins 30 - sets of 3 between benches and db benches
DB Bench 45sx10x4,15
DB Rows 45x10x2, 80x30
Neck Raise 20x20x2, 15x2
Neck Flex 10x10, 15, 10
Rope 9min - no HRM

-I was hoping for two more reps in the bench but my spotter was absent. 9 would have been ok but 10 would have been stretching it.
-Go to 12 reps with 45s for DB Benches
-Try to eek some more out of the rows
-Overall solid workout. Stomach was growling going in but I felt good and pretty strong throughout. My recovery from the rope work is still feeling really good. I'm going to try to get some sprints in tomorrow somewhere somehow.

Hills

13 hill sprints
bike there and back home 10min each way.

-Brought the HRM out of curiosity. 33:13 total, AHR 155, Max 174, Min 115, Recovery 173-155.
-Max was lower than I thought, I'm pacing myself while working up to 20 sprints. Started the HRM right at the beginning of the first sprint.
-Seems like I did 12 sprints in under 30min last time. I forget.

Deadlift m6 w1

Stretching / Rope

DL 155x5, 195x5, 235x3, 255x5, 290x5, 330x5, 330x4

Sq 115x5, 140x3, 150x5, 175x5, 190x5

HLR 2x6, 3x5

Bench sit-ups 10lbs on forehead x12x3

-I felt like I was getting all out of groove with 330 so I stopped the set, got the camera and recorded another set of four. The vid looks fine - the pulls look quick and easy, the form looks good. I even reviewed the Starting Strength DVD this morning and found that my hips really aren't that high at the start. I just need to remember to chalk up the hands on the last set keep the bar as close to my legs as possible, and keep my chest up.

-Was going to sprint today but running a little behind schedule. I'll work it in tomorrow.

Press m6 w1

Stretching / Rope

Press 65x5, 80x5, 95x3, 105x5, 120x5, 140x6

Chins 5x3 between presses 5x7 after

Dips 3x11, 8, 6

Neck Raise 20x16x4

Neck Flex 10x12x4

Rope 8min - no HRM

-Rep 6 was tough. Maybe I should have taken the deload week. Too late now.

-5x7 for Chins was just barely - repeat

-That's all I had of the Dips - do 5x10 next time.

-Although I didn't have the HRM on I felt like my recovery was pretty awesome after these. Less smoke = more gas.

Squat m5 w3

Stretching / Rope

HPSn 50x5, 65x5, 75x3, 95x5, 110x3, 120x1

Squat 145x5, 175x3, 215x5, 245x3, 275x3

12 Hill sprints - rode bike there and back

HLR 40reps total

-Thinking about dropping the snatch. I don't think it's doing much for me at this point other than me getting slightly better at it.

-Felt out of wack on the 2nd rep with 275, #3 was pretty good but I decided to hang it up. Getting my reps in and being safe.

-Sprints weren't too bad, got an ab cramp and all that but whatever.

-Skipping the backoff week and changing the template a just a tad: Removing PCs from Deadlift day and doing 80% of 5/3/1 Squats after Deads, adding PCs to Squat day.

Bench m5 w3

Stretching / Rope

Bench 85x5, 105x5, 125x3, 155x5, 175x3, 195x5 PR

DB Bench 40sx10x4, x20

Chins 31 (7x3, 2x5 between benches)

Kroc Rows 40x10x2, 80x26

Neck raise 25x20x2,x10

Neck flex 10x20x2,x10

Rope 8min

-Bench PR - 9.5 or 10 on the effort scale - a little squirrely but decent

-Step up to 45s for DB Benches

-Could have easily done more chins - mix in more sets of 5 with assistance work

-Still under the weather and clearing snot out.

I don't think trying to fit as much in to a week as possible is such a good thing. New guidelines and things to do:

• Never train with weights 2 days in a row
• Sprinting the day after leg day is cool for now but take the next day off
• Reset Deadlifts and work on form
• On upcoming backoff week map out goals in excel.