Deadlift m2 w3

Maxwell Daily Dozen
Agile 8
3min stationary bike
DL 135x5, 185x5, 225x5, 275x5, 305x3, 340x3
Squat 135x5, 165x5, 185x3, 215x3
Back raise 2x12, 1x15
HLR 5x3 between squats, 7,6,5
Seated calf raises 3 light sets
Sprints 6x 50m

-The other week I resolved to hang it up on the deads when I felt my grip going. This is no good. When I was using chalk before grip was not an issue so I was simply hanging on 340x9 was the result. Without chalk I need to concentrate on squeezing the bar and make sure my hands are as dry as I can get them before starting the set. Look into wrist bands.
-On the bright side sprints were pretty good.

Press m2 w3

Press 65x5, 75x5, 95x3, 115x5, 130x3, 145x3
Chins 55reps
Dips 60reps
Curls 3 sets
Hiked a few miles

-145x3 was a 10 in terms of RPE.
-Chins were for sets of 3 between presses then sets of 5-8

Squat m2 w2

Maxwell Daily Dozen
Agile 8 stuff
3min stationary bike
Power Clean 75x5, 95x5, 115x3, 135x3, 145x3, 165x3
Squat 135x5, 165x3, 195x3, 225x3, 250x7
Calf raises 3x10-15
Leg presses 3x10-15
Leg curls 3x10-15
7 or so 100m running intervals

Later:
Abwheel kneeling 3x15

-Close to a PR for squats - focusing on staring at my feet in the mirror works well
-Assistance was done circuit style with breathers in between
-picking up the pace a little with the intervals - a trip across the field is somewhere in the neighborhood of 20sec close to full speed and 90sec walking back.

Bench m2 w2

Maxwell Daily Dozen
Simple 6
3min eliptical
Bench 75x5, 95x5, 115x5, 140x3, 160x3, 180x8
DB Bench 40s for 65 reps
Chins 33 reps total - all sorts of grips
DB Row 40x10x2, 80x25
5min stair climber

-Bench felt pretty good. Had at least one more rep in me maybe two.
-Go to 70 reps for DB bench and try for 30reps with 80lbs
-Surprisingly not too sore or worked from yesterday's ride. Good workout for 5 hours of sleep.

Ride

4/18 - 20 mile bike ride - flat pavement - medium to easy pace

Deadlift m2 w2

Maxwell Daily Dozen
Agile 8 sorta
3min eliptical
Deadlift 135x5, 185x5, 215x3, 250x3, 285x3, 320x8
Squats 135x5, 155x5, 185x3, 205x3
HLRs 7,6,5,4,4
Back raises 5x10
Seated calf raises 4x10

-Had to re-grip after rep 6 on deads
-HLRs easy and done between squats
-Started with regular back raises but I kept moving around so I'll stick with 40 degree.
-Calf raises were light

Press m2 w2

Simple 6
3min eliptical
Press 65x5, 75x5, 85x3, 105x3, 120x3, 135x4
Chins 50 reps between presses and dips
Dips 55 reps
5min eliptical

-ugh wasn't able to best my previous effort with 135. Note to self: look at the ceiling not in the mirror for presses. The bar seems to be getting too far out in front. Same for squats and deads - look at your feet in the mirror.
-No prob getting the number of chins and dips in
-Do some neck later

Squat m2 w1

Maxwell Daily Dozen
Foam rolling
3min stationary bike
Power Clean 95x5, 115x5, 135x5, 155x5
Squat 135x5, 165x3, 180x5, 210x5, 235x8
Leg press 45s x10
A1. Calf raises 5x10
A2. Leg curl 5x10
Jog 1600m
HLR 7,6,5,4,3

-Squats felt pretty good even though I was feeling groggy
-Old man got on the leg press so I said f-it
-Jog was about as slow as I can do and still call it a jog

shtuff

Neck harness 15lbs and extensions 10lbs for 120reps combined
Some grip work and a short walk

Bench m2 w1

Maxwell Daily Dozen
Simple 6
3min stationary bike
Bench 75x5, 95x5, 115x5, 130x5, 150x5, 170x10
DB Bench 40lbs 60reps
Chins mixed grips between sets of presses 10x3
Crack rows 40x10x2, 75x35 l/r
~10min easy stairmaster to round out the hour

-Pleased with the bench very close to a PR - no spotter and hung it up
-Go for 65 reps total next time for DB bench
-Try out 80lbs for Kroc rows
-76 total chins for the week not bad

Deadlift m2 w1

Maxwell Daily Dozen
Agile 8
3min eliptical
DL 135x5, 185x5, 215x3, 235x5, 270x5, 305x8
Squat 135x5, 145x5, 165x5, 190x5
HLR 3x3 between squats
A1. HLR 6,5,4,3,3
A2. 45 degree back raise 5x10
A3. Seated calf raise 50x10x3
Jogging intervals 100m walking, 100m jogging x6

Press m2 w1

3min eliptical
Press 60x5, 75x5, 90x3, 100x5, 115x5, 130x6
Pull-ups between presses 5x3
A1 Neutral grip chins 9, 7, 6, 5, 4
A2 Dips 5x10
A couple minutes jump rope

-Press is still rough in the morning but hopefully I can make some progress. Need to concentrate on form here.
-Go to 8, 7, 6, 5, 4 for chins
-Last set of dips were fairly hard
-Took off the shoes to jump and I could feel it a little in my achiles. Not quite there yet. No running - stick with the jog interval plan for now.

Squat m1 w4

Maxwell Daily Dozen
Walked the dog
Static stretching
A few minutes jumping rope - felt real good on the achiles
Leg curl 3x10 50 and 65lbs
Leg press 3x10 pair of 45s
Squat 115x5, 135x5, 165x5
10min stair climber

Bench m1 w4

Yesterday:

Maxwell Daily Dozen
Lower body foam rolling
Simple 6
3min eliptical
A1. Bench 75x5, 95x5, 115x5
A2. Chins 4x5
B1. DB Bench 40x6x3
B2. DB Row 40x10x3
4x 100m walk / 100m jog

-picked up the pace a little bit with the jogging. I could feel it a little in the achilles but no soreness after or today.