Squat 5s

Power Clean 115x5, 125x5, 145x5, 165x5
-Had to put a little effort in to 165x5
Squat 135x5, 165x5, 185x5, 215x5, 235x5
-No problem but 235 had no pop to it. I didn't feel very strong or motivated. On the plus side my back felt very good. Zero complaints about that. I'll do the prescribed reps again next week then possibly do extra on 5/3/1.
HLR 10,5,5
-3 sets max reps
Seated Calf Raise 25 x 8, 10x2
100m Sprint down and walk back x8
-Got a pretty good ab cramp going on #6

-Happy about my back. Although I didn't feel strong today or in my past couple work outs I'm looking forward to some slow and steady progress while improving my conditioning. Heck, maybe now that my back is in business I'll do some kick boxing.
-Sprinklers came on this Friday at 8AM sharp.

Stuff

Maxwell Daily Dozen
Neck 60reps flex - 10lbs, 60reps ext. - 15lbs

Bench 5s

Maxwell Daily Dozen
Simple Six
Jump rope warm-up
-legs were a little rubbery still
Bench 45x10, 95x5, 115x5, 135x5, 155x5, 175x5
Chins / Pull-ups various grips between benches 4x3, 3x5
A1. Incline DB Pres 35s x10,12,15x2,10
A2. DB Rows 65 x10,12,15x2,10
-Weight and reps just right on these
Hammer curls 20s x 10,8x3
-I feel like a puss doing these with 20 but its a good weight for me.

-Good workout, I was able to contain myself on the benches and the assistance work went nice.

Jog

Skipped working out this morning so I did a post-work jog. Trying to stay pegged around 145 BPM.
Just shy of 4 miles - 49min total, 38min in zone 130-145, AHR 142, Max 152, Min 121
Feels good - no back issues like the last time I did this.

Sprints

Maxwell Daily Dozen
Lower body rolling - pvc ouch
Ham and hip flexor stretching
3min jog
8 100m sprints
-18min or so
60 sit-ups 2x15, 3x10
Neck Iso's

Deadlift m5 w1

Maxwell Daily Dozen
Lower body foam rolling
Hamstring and hip flexor stretching
Jump rope warm-up
DL 135x10, 185x5, 225x5, 245x5
-Back felt pretty good, but I resisted the temptation to do more.
Squat 135x5, 155x5, 185x5
-Squats felt pretty good too.
HLR 4x3 between deads; 7,6,5 between squats
-Went to go do some sprints but pussed out due to sprinklers and a super soggy field.

I'll continue to add sets from 3x5 week to the deads for the next couple work outs, then repeat m5. I plan on doing the same for squats.

Stuff

Maxwell Daily Dozen + some stretching for the back.
Neck wrap forward, sides, and back x20,15,10

Press m5 w1

Maxwell Daily Dozen
Simple Six
Press
65x5, 95x4, 110x5, 125x5, 145x1
-Failed on #2. Weak as a kitten today.
Chins 4x3 in between presses
Dips 5x10
-Decent, do it again.
Chins 5x5 in between dips
-Decent, do it again.
Jump rope - Wendler warmup thing plus a minute or two.

-I think today is just one of those days. I'm also on antibiotics so I'm not sure if that comes into play at all. I'll finish out the cycle without resetting and see if I can hit anything.
-Also lower back is much better but no quite right yet. Doing deads cautiously on Weds.

Deadlift / Press m4 w4

Maxwell Daily Dozen
Extra stuff for back
Jump rope warm up
DL 145x5, 185x5, 225x5
HLR 3x5 between deads
Press 75x5, 85x5, 95x5
Chins 3x5 between presses

-Back felt ok but not great. I'll keep adding sets from 3x5 week for this next cycle and see how it feels.

Bench m4 w3

Maxwell Daily Dozen
Extra back stretching and JM
Bench 85x5, 105x5, 125x3, 155x5, 175x3, 195x4
-Got what I planned to get with no problems
Dips 50 total - 4x11, 5x6
-Can't seem to get 55 in 5 sets after benches
Chins 37 total - 9x3, 2x5
T-bar 45lbs 60 reps
-Hard. These seem to get my traps pumped but I'm not feelin em
Sprints 8x100m
-No rest accept for walking back and a brief pause to start. Motherfuckin winded.

-Back is doing really good. Nothing noticeable with unloaded activities. It does feel a bit tight sometimes and picking up a few plates this morning I could tell it isn't quite back to normal.
-Doing a regular back off week with weights while continuing conditioning. Will repeat month 3's weights for DL and Squat and just get the minimums. The goal for this cycle is to rehab the back, continue press and bench progress, and up the conditioning a little. Working with weights and conditioning a minimum of 2x a week each, at least one conditioning session must be LSD.

Stuff

Maxwell Daily Dozen
Stretching for back
Sit-ups 3x20
Neck raise / flexation 3x20

Jog

Maxwell Daily Dozen
Lower body foam roll
Some low back stretching
2.5 mile jog

Deadlift m4 w3 NOT

Maxwell Daily Dozen
Agile 8
Extra back stuff
Leg Press 5x10
Leg Curls 3x10
45 degree back raise 3x10
Calf Raises 3x10
HLRs in between sets
Squats with 95lbs between sets

-Back is still tight - especially when first getting out of bed.

Jog

50min jog - 4.2 miles - sprinted out the last 3min
AHR 130, Max 170 (sprint)
-No prob - looked at the formula and around 145 is the max I should be going for.
-A few twitches in the lower back early on - FAWK

Press m4 w3

Maxwell Daily Dozen
Extra lower back JM
Simple Six
Press 65x5, 80x5, 95x3, 120x5, 140x3, 155x2
-matched an old PR. I had another rep in me but theres a tendency to over arch my lower back when going for it on these.
DB Press 30s x 60 reps
-10,11,12,13,14 - no prob
Chins 60 reps
-5x3 between presses, 5x5 between DB Presses, 4x5 after - no prob

-Good workout. Makes me think I should be doing 2x a week for weights and go conservative on the last sets.