Finding weight

JM
C2 Row 5min
Inclines 95x5, 115x3, 135x3, 155x3, 165x3, 175x3 - Never had access to an incline on a regular basis so these felt weird. Right shoulder was angry with my pinkies on the ring, but everything felt OK with a medium grip (for me, a thumb's distance in from the smooth). 165 feels like a good starting point.
Chin/pull-ups 5x3
Front squats 135x3, 155x3, 185x3, 205x3 - Everything power cleaned in to position. Just like in the past these come up easy, but keeping the bar racked on my shoulders without putting a shit load of pressure on my wrists is the hardest part. I'll be working on wrist and triceps flexibility to help while practicing this lift.

Healthy stuff

JM
Walk 35min, 3 short jogs in there
Neck wrap love

Squat deload

JM
Stationary bike 5min
Squat 135x5, 185x4, 225x3, 275x2, 295x(1,2,3)
Front squat 95x3, 115x3, 135x3x3
Weighted sit-up 3x10, unweighted 1x20

Bench deload

JM
C2 row 5min
Bench 135x5, 155x4, 185x3, 205x2, 225x1,2,3
Chin/pull-ups between sets 8x3-5
Face pulls 3x12
Calf raises - light 3x15
Walk 30min

Hike

12/26 Hike 2hrs or so with the dog

jog/walk

12/24 45min jog/walk hils

Deads

JM
C2 row 5min
Deadlift 185x3, 225x3, 275x3, 315x1, 345x(1,2,3)x3 - no prob
HLR 3x6
Face pulls 3x12
Neck wrap 100 reps

Press

JM stuff
C2 row 5min
Press 65x5, 95x4, 115x3, 135x2, 155x(1,2,3)x3, 155x4 - PR
Chin/pull-ups 50-60 reps between sets, finished off with a set of 10 pull-ups
Seated and standing calf raises 3x10-15 each
Walk 30min

Squat

JM
Leg swings
C2 row 5min
Squat 135x5, 185x4, 225x3, 275x2, 295x(1,2,3)x3 - Good accept for the last rep where I hit the rack pin on one side. Go to 305 next.
Curls 70x5x5 between bench sets
Side-bends 50x10x3
Lunges 3x10 l/r

Bench

JM
C2 row 5min
Bench 135x5, 185x3, 205x2, 235x(1,2,3), 225x(1,2,3)x2 - 235 was too sticky, 225 wasn't exactly blasting off my chest either - next time stick with 235 throughout and take the lower reps if necessary
Chins / pull-ups 40 or so between benches
Calf raises 4x10
Seated calf raises 3x10
DB row 80x10x4
30min walk

Squat

JM
Leg swings
C2 row 5min
Squat 135x5, 185x4, 225x3, 285x(1,2,3)x3 - a little knee drift but not bad at all. Seems like the more I focus on the knee drift the less I have going out of the hole. Its never a problem with this weight but hopefully keeping my knees out will be second nature soon and I'll be able to maintain it when applying near max force
Rear laterals 3x10-12
50m sprints x5
Kneeling ab wheel 5x10
Neck harness 100reps

jog/walk

Did a bunch of MWODs last night - only the gems though
This morning 30min walk/jog

Bench and Dead

C2 row 5min
Bench 135x5, 155x4, 185x3, 205x2, 225x(1,2,3), 235x(1,2,3)x2 - 235 for 3 was a little grindy, retry with 235 all the way through
Chins and pull-ups - 50 or so between bench sets
Deadlift 185x5, 225x4, 275x3, 315x2, 335x(1,2,3), 345x(1,2,3), 355x(1,2,3) - go with 345 from beginning to end next

Squatz

JM
C2 row 5min
Squat 135x5, 185x4, 225x3, 275x(1,2,3)x2 285x(1,2,3) - new mantra awesome form or don't progress - 275 was no prob, 285 the knees were drifting in a bit, hit 285 again
Side-bends 45x10x3

Squattin

JM

C2 row 5min 

Squat 135x5, 185x4, 225x3, 275x2, 315x1, 315x1, 305x2, 295x3, 295x1, 295x2, 295x3 - tired and trying to find the right weight. 315 is an easy single but too much, even 295 was somewhat of a grind and definitely not crisp on rep 3. 

Press

JM 

C2 row 5min 

Press 65x5, 95x4, 115x3, 135x2, 165x1,2,2 - rep 3 was not going to happen, 155x(1,2,3)x2

Chins/pull-ups between presses, around 50

Rear laterals 3x10

Curls 3x10

Dead and cardio

C2 row 5min
Deadlift 185x5, 225x4, 275x3, 315x2, 345x(1,2,3), 355x(1,2,3)x2
Seated and standing calf raises 3x10
Trail run 30min

Bench

JM stuff
C2 Row 5min
Bench 135x5, 185x3, 205x2, 225x1, 245x1, 235x2, 225x3, 225x(1,2,3)x2, 225x5 - PR
Chin/pull-ups between sets 3-5 and 2x8

Squat and cardio

JM stuff 

C2 row 5min 

Squat 135x5, 185x4, 225x3, 275x2, 305x(1,2,3)x3 or maybe 4? - lost count and err'd on the side of more rather than less. 

Side-bends 3x10 

Walk/jog 30min 

Bench

JM stuff 

C2 row 5min 

Bench 135x5, 185x3, 205x2, 235x(1,2,3)x3 - rep 3 was hard today 

Chins/pull-ups 12x3-5

Bent row 135x5, 185x5x5

Reverse curls 3x10 

Squat

Mobility
Leg swings
C2 row 5min
Squat 135x5, 185x4, 225x3, 275x2, 295x(1,2,3)x3, 295x4 PR, but paused for some extra breaths on rep 3 and 4
Bent over laterals 3x10
DB lunge 3x10 l/r - damn these are boring
Calf raises 3x10
Weighted sit-ups 3x10

Hike again

Another hike with the dog, 4.5 miles, 950'

Hike

Hour plus hike, 45min up 30 down 2.5 miles 550'

Bench - deload

Mobility stuff
C2 row 5min
Bench 135x5, 185x3, 205x2, 235x(1,2,3)
Chins/pull-ups in between
DB row 3x12
Walk/jog 20min
Neck 100reps

Press and dead

Mobility
Leg swings
Band dislocates
C2 row 5min
Press 65x5, 95x4, 115x3, 135x2, 155x(1,2,3)
Chins and pull-ups between sets, 3-5 reps
Deadlift 185x5, 225x4, 275x3, 315x2, 335x(1,2,3)
Weighted sit-ups 3x10

Squat deload

Maxwell daily
Leg swings
C2 row 10min
Squat 135x5, 185x4, 225x3, 275x2, 295x(1,2,3)
Side-bends 3x10
Seated and standing calf raises 3x10 each

Bench deload

C2 row 5min
Bench 135x5, 185x3, 205x2, 235x(1,2,3)
Chin/pull-ups 3-5 between bench sets
Chest supported row 3x10
Face pulls 3x15
Hike 35min, jogs mixed in to keep the HR above 135

Bench and dead

Maxwell daily
Band dislocates
C2 row 5min
Bench 135x5, 185x3, 205x2, 235x(1,2,3)x3, PR, #3 sets were hard, repeat
Chin/pull-ups 7x3-5 between presses
Deadlift 185x5, 225x3, 315x1, 335x(1,2,3)x3

Press

Maxwell daily
Band dislocates
C2 row 5min
Press 65x5, 95x4, 115x3, 135x2, 155x(1,2,3)x3, 155x4@9.5RPE, PR, another rep would be doubtful
Chin/pull-ups 3-5 between press sets
Rear laterals 3x10-12
Curls 3x10

Squat and walk

Maxwell daily
Band dislocates
Leg Swings
C2 row 5min
Squat 135x5, 185x4, 225x3, 275x1, 295x(1,2,3)x3 - leaning towards 9RPE without form degenerating into fuck all
Side-bends 45x10-15x3
Bulgarian split squats 3x10 un-weighted and humbling
Calf raises 3x10
30min walk

Bench again

Mobility
Band dislocates
C2 Row 5min
Some push-downs to warm up
Bench 135x5, 155x4, 185x3, 205x1, 225x(1,2,3)x3, 225x4 hard but didn't stall
Chins/pull-ups 10x3-5 between bench sets
DB row 50x10x2, 80x25

Deadlift and cardio

C2 row 10min
Arm, calf, good/bad girl, face-pull supersets 3x10-15 while waiting for some space to clear up
Deadlift 135x5, 185x4, 225x3, 275x2, 315x1, 335x(1,2,3)x3, 335x4
HLR 3x6
Walk/jog 45min, 30sec jog every 3min
Neck harness 25# 100reps

Bench

Maxwell Daily dozen
Leg swings
Band dislocates
C2 Row for a few
Bench 135x5, 155x4, 185x2, 205x1, 225x(1,2,3)x3 - hard
Chin/pull-ups between sets
Deadlift 135x5, 225x3, 315x1, fuck it I'll do it tomorrow

Neck and cardio

Maxwell daily dozen
Neck harness 25# 100 reps
Jog/walk 40min - 30sec jog every 3min
JS ankle stuff

Squat and press

JM
Leg swings
Band dislocates
C2 Row 5min
Squat 135x5, 185x4, 225x3, 285x(1,2,3)x3, 285x4 - meh not explosive but not bad, move up
Press 65x5, 95x4, 115x2, 145x(1,2,3), 145x4 - might as well go up, this was easy and rest periods were short
Sets of 3-5 chin/pull-ups between most press sets, finished off with a set of 12 chins

Bench again

Mobility
Band dislocates
C2 row 5min
Press downs
Bench 135x5, 155x4, 185x3, 215x(1,2,3)x3, 215x4 - move up I guess
Some chins/pull-ups between sets
Bent rows 135x5, 155x5, 175x5x2, 185x5x2

Squat and Hike

Maxwell Daily dozen
Leg swings
C2 row 5min
Stationary bike 5min
Dicked around with some curls and push downs til the one of the racks opened up
Squat 135x5, 185x4, 225x3, 285x(1, 2, 3)x3 - 3s were a lil slow so didn't go for 4
Superset weighted sit-ups and side-bends 3x8
1 hour hike, 30sec jogs mixed in every 3min, one monster hill sprint

Bench

Mobility stuff
Band dislocates
C2 row 10min slow and easy
Press downs 2x20
Bench 135x5, 155x4, 185x3, 215x(1,2,3)x3, 215x4 - last set wasn't exactly crisp but it wasn't a grind
Chin/pull-ups sets of 3-5 before all bench sets
Bent over laterals 3x10
Curls 3x10-15
Neck harness 25 for 100 reps total
A few MWODs while watching football

Dead and cardio

Mobility
Leg swings
Band dislocates
C2 Row 5min
Deadlift 185x5, 225x3, 275x2, 315x(1,2,3), 325x(1,2,3), 335x(1,2,3,4) - No prob stick with 325 next time, left the straps at home, grip almost became an issue.
Pushdowns 3x10-15
Treadmill 30min, 30sec jog every 4min, slight incline
Abwheel 3x15-20

Squat n Press

Mobility
Leg swings
Band dislocates
C2 Row 5min
Squat 135x5, 185x4, 225x3, 275x(1,2,3)x3, 4 - good, proceed
Press 65x5, 95x3, 135x(1,2,3)x3, 4 - easy, took me a few reps to get in to it though
Chin/pull-ups 3-5xwhatever - 30 reps or so total
Rear laterals 3x10
Seated and standing calf raises 3x10-12
Side-bends 45x10x3
This was long over an hour

Bench and Caridus Minimus

Maxwell Daily dozen - hope I'm not ranking for this
Band dislocates
C2 Row 5min
Bench 135x5, 155x4, 185x3, 205x(1,2,3)x3, 4 - no prob, not as easy as Sunday though
Chin/pull-ups between sets, about 50 total
Reverse curls 3x10
30min treadmill walk with 30sec jogs every 4min

Squats

Maxwell daily dozen
SIJ adjust
Leg swings
C2 row 5min
Squat 135x5, 185x4, 225x3, 275x(1, 2, 3)x3, 4 - no prob, most reps were clean, but some had a little GM and knee cave, repeat then move up.
Weighted sit-ups 3x10
Calf raise 3x10-12

F-it ladders it is

I forget what I did on Friday, but I wasn't with it and felt like a change. I'm going with ladders until they peter out for me. On a weekly basis I aim to do 2-3 squat sessions, 2-3 bench sessions, and maybe 1 deadlift session. Its going to be free form with to goal of getting those in.

Band dislocates
C2 Row 5min - easy
Bench 135x5, 155x4, 185x3, 205x(1, 2, 3) x 3, 4 - solid, repeat then move up
Chin/pull-ups sets of 3-5 between most benches
DB Row 70x5, 80x5, 90x5, 100x5x3
Hike 30min with 30sec jogs every 4min

Squat m1 w1

I'm probably trying too many things at once. I reset back about 30lbs for squats and deads, and 15lbs for power cleans. I felt like things were getting too grindy. I'm also switching to a new 3-day full-body template. On top of that for the 5/3/1 stuff I'm going for 3s on week one, 5s week two, and 1s week three. I plan on getting the prescribed reps then doing an additional set with the top weight up to 8 RPE, or some singles up to 8 RPE. I'm hoping to fit in cardio and accessory work on the other four days during the week.

Maxwell daily dozen
Leg swings
Band dislocates
C2 Row 5min
Power clean 135x3, 145x3, 165x3, 185x3 - easy
Squat 135x5, 155x5, 185x3, 205x3, 235x3, 265x3, 265x6 - no prob
DB bench 55x12, 15, 12
Chin/pull-ups 5, 6, 7, 5

Cardio and accessorizin

1 hour hike, 30sec + jogs every 5min
Neck harness 25# 100 reps
Some CoC work between sets
Ab wheel kneeling 2x15, 1x20

DL/Bench m4 w4

Maxwell daily dozen
Band dislocates
Leg swings
C2 Row a few minutes
Deadlift 135x5, 185x3, 225x3, 265x3, 305x3, 345x3
Bench 135x5, 155x3, 175x3, 195x3
Chins 4x5

Felt like shit, not enough sleep. Need to remember to hit the ab wheel and get some neck work in tomorrow.

Press m4 w4

Maxwell daily
Band dislocates
C2 Row 1000m
Chin/pull-ups 6x5
Press 65x5, 85x5, 105x3, 115x3, 135x3
Curls 45x10x3
Rear laterals 3x10-15
Walk 30min, short jog every 5min

Squat m4 w3

Maxwell daily dozen
Leg swings
3min stationary bike
Power clean 135x5, 165x5, 195x3, 205x1 - no prob
Squat 135x5, 165x5, 185x3, 245x5, 275x3, 305x1 - a little slow, 275x3 was harder
HLR 3x7
Seated calf raises 3x20
Standing calf raises 3x10-15
Good/bad girl 3x15

Bench m4 w3

Maxwell daily dozen
Band dislocates
Leg swings
3min running on treadmill
Chin/pull-up before all press sets 8x5
Bench 95x5, 115x5, 135x3, 175x5, 195x3, 215x3 - just right
DB Press 40x10x3
DB Row 80x12x3
Kneeling ab wheel 3x15

Deadlift m4 w3

Maxwell daily
Leg swings
Band dislocates
C2 Row 500m
Deadlift 155x5, 205x5, 245x3, 305x5, 345x3, 385x1 - a little slow and hard but not bad
Squat 135x8, 165x7, 195x7
Side bends 45x10x3
Seated and standing calf raises 3x12

Press m4 w3

Maxwell Daily
Band dislocates
Leg swings
C2 Row 1000m
Press 65x5, 85x5, 95x3, 125x5, 135x3, 155x3 - failed trying for 4, dumb
Chin/pull-ups 6x5, 3x7 between press and db bench sets
DB bench 55x12x3 - again last reps were hard
Curls 45x12x3 - burn
30min walk, 30sec jog every 5min

Squat m4 w2

JM
C2 500m
Power clean 135x5, 155x3, 175x3, 195x3 - no prob, but getting harder
Squat 135x5, 165x5, 195x3, 225x3, 265x3, 295x3 - wanted 4 but these were sticky this morning
HLR 3x6
Side-bends 45x2x10
Mwod

Bench m4 w2

JM 

Band dislocates

Bench 95x5, 115x5, 135x3, 165x3, 185x3, 205x5 just right

DB Press 40x10x3

Chin/pull-ups 8x5 mixed in 

DB Row 80x10, 12, 15 good stuff

Deadlift m4 w2

JM

C2 Row 3min

Deadlift 135x5, 185x5, 225x3, 285x3, 325x3, 365x3 - somewhat slow again, need to wake up

Squat 135x7, 185x6, 205x5, 225x5

Walk 25min 3 jogs mixed in 

Ab wheel 3x15

Mwod

Press m4 w2

JM

Band dislocates

Leg swings

C2 1000m 

Chin/pull up before all press sets 7x5

Press 65x5, 85x5, 95x3, 115x5 (oops), 125x3, 145x6 - ugly, but a PR

Chin/pull-up 3x7 before db sets

DB bench 55x12x3 - last set was hard

Curls 45x12x3 - burn 

Bent over laterals 15x10x3

Squat m4 w1

C2 row 1000m
Power clean 135x3, 145x5, 165x5, 185x5 - no prob
Squat 135x5, 185x5, 215x5, 245x5, 275x5 - hard but not too bad
HLR 3x6
Good/bad girl 3x12-15
Standing calf raises 3x10
Walk 1hr, 30sec jog every 5min

Bench m4 w1

C2 rower 1000m
Bench 95x5, 115x5, 135x5, 155x5, 175x5, 195x5 - nada, easy
DB press 40x12x2, 40x10x1 - Go back to 10 for awhile and max out on the last
Chin/pull-ups before every set of presses 9x5
DB row 75x10, 12, 15 - go to 80
Walk 30min 4 jogs mixed in

Walkin

JM
Band dislocates
Leg swings
Neck wrap 100 reps
Walk 45min - 4 jogs mixed in
Mwod

Deadlift m4 w1

JM

Leg swings

C2 500m

Deadlift 155x5, 205x5, 245x3, 265x5, 305x5, 345x5 - Not hard but I lost my concentration and didn't pull with authority

Squat 135x8, 185x6, 205x6, 225x5

Side-bends 45x12x3

Lunges 25sx10x3

Seated and standing calf raises 3x10-15

Press m4 w1

Reset the press to a 155 estimated max. Also, hitting DB benches after presses and DB presses after benches to see if the frequency helps out at all. The rest is going to stay the same while upping the cardio a bit.

Maxwell Daily
Band dislocates
C2 Row 1000m
Pull/chin-up - sets of 5 between presses, and sets of 7 between DB benches 6x5, 3x7
Press 65x5, 85x5, 95x3, 105x5, 125x5, 135x5 - easy
DB bench 55x12x3 - good
Curlz 45x12x3 - good and burning after chins
30min walk - 4 jogs mixed in

Walkin

1 hour walk - 4 jogs mixed in.

bench m3 w4

JM

Band dislocates

C2 rower 1000m 

Chin/pull-up 4x5

Bench 95x5, 115x5, 135x5

30min walk - 3 jogs

Squat m3 w4

The usual warm ups

5min stair climber 

Squat 135x5, 155x5, 185x5

30min walk with a few jogs sprinkled in

Press m3 w4

Yesterday:
Maxwell daily
Band dislocates
Leg swings
Mwod

Today:
Band dislocates and some JM
C2 rower 2000m
Chin/pull-ups before press sets 3x5
Press 65x5, 95x5, 115x5
Hammer curls 25sx10x3
Dips 3x6
Bent laterals 10x10x3
Walk 30min - 3 jogs
Neck harness 25x100reps
Mwod

Deadlift m3 w4

Maxwell Daily Dozen
C2 Row 2000m
Deadlift 135x5, 185x5, 225x5
Squat 135x5x3
Good/bad girl 3x10
Leg swings
Band dislocates
Mwod

Bench m3 w3 redux

Did 45min of walking yesterday and got a mean ass blister on the inside balls of my feet. The left one popped and walking is sucking today.

6min treadmill 

Chin/pull-up 5 before each set of bench 

95x5, 115x5, 135x3, 165x5, 195x3, 215x5 - PR

30min on stationary bike - this sucked, complete boredom.

Hopefully these blisters heal up fast so I can get back to it.

Squat m3 w3

Maxwell Daily Doz
Leg swings
Band dislocates
C2 rower 1000m
Power clean 135x5, 165x5, 185x3, 205x1 - Gave it a good tug and it was easy
Squat 135x5, 165x5, 205x3, 235x5, 265x3, 295x3 - Not bad, last rep I wasn't with it so it was a little sticky.
HLR 3x6
Good/bad girl 3x12
Mwod

Bench m3 w3

Maxwell Daily Doz
Band dislocates
C2 rower 1000m
Chin/pull-ups before every press set 9x5
Bench 95x5, 115x5, 135x3, 165x5, 195x3, 205x5 - Fuck! half asleep and did 205 instead of 215, no wonder it was easy.
DB Bench 55x12x2, x10
Chest-supported row 70x12, x15, x12
MWOD

Walkin

Maxwell Daily 12
Leg swings
Band dislocates
Walk 30min - 3 quick jogs in there
Ankle JS stuff

Deadlift m3 w3

Maxwell Daily
Leg swings
C2 1000m
Deadlift 135x5, 185x5, 225x3, 295x5, 335x3, 375x3 - easy
Squat 135x6, 185x6, 225x6
DB lunge 45sx10x3 - sucked, try 30# next time
Seated and standing calf raises 3x12-15
Walk 30min, 3 short jogs mixed in
Ab wheel 3x15

Press m3 w3

Maxwell Daily Dozen
Band dislocates
C2 Row 1000m
Chin/pull-ups before all press sets 7x5, 6, 7, 8
Press 75x5, 85x5, 105x3, 135x5, 145x3, 165x2 - #2 was ugly but a PR
DB press 40x10x2, 12
Curls 45x10, 45x12x2
Dips 3x10 - superset with curls
Face pulls 3x15
MWOD

Squat m3 w2

JM stuff
C2 rower 1000m
Power clean 135x5, 155x3, 175x3, 195x3 - no prob
Squat 135x5, 185x5, 225x3, 255x3, 285x3 - a little GM'in, at least 2 in the tank even in my sickly state.
Side-bends 45x12x3
HLR 3x6
Good/bad girl 3x20
Ankle JS stuff
2min exploring in pigeon position - need to do more of this I suck at it

Bench m3 w2

Maxwell Daily
Band dislocates
C2 row 1000m
Chin/pull-ups before all press sets 8x5
Bench 95x5, 115x5, 135x5, 155x3, 185x3, 205x3 - easy
DB Bench 55x10x3 - easy
Chest supported row 70x12x3 - easy
-Recovering from a head cold since Tues, so I did the bare minimum today. Also, cardio has fallen by the way side.

Deadlift m3 w2

Maxwell Daily
Leg swings
Band dislocates
C2 Rower 1000m
Deadlift 135x5, 185x5, 225x3, 275x3, 315x3, 355x3
Squat 135x5, 185x3, 225x5x3
Seated and standing calf raises 3x10
Ab wheel 2x12, 1x15
Ankle JS
Mwod
-head cold so did the minimum today.

Pres m3 w2

Upperbody JM
C2 rower 1000m
Chin/pull-up between presses 7x5, 3x6
Press 75x5, 85x5, 105x3, 125x3, 145x3, 155x3 - 155 was hard but solid, PR
DB Press 40x10x3
Curls 45x10x2, 50x10x1
Lat pull-down 115x13 rest pause for the last few.
Neck harness 25# for 100 reps
Maxwell Daily Doz

Squat m3 w1

Maxwell Daily
Leg swings
C2 rower 750m
Power clean 95x5, 115x5, 135x3, 145x5, 165x5, 185x5 - a royal pain in the ass with the flat sided plates
Squat 135x5, 185x3, 205x5, 235x5, 265x5 - hard but not too hard
HLR 2x6,1x7
Seated and standing calf raises 3x10-12
Bad girls 3x10-15

For the record I'm following this template from lift-run-bang.com for getting my conditioning back up without fucking my calves/shins again.

week 1 - steady state 3-4 times a week for 30 minutes. Walk the same way if you are outside and try to increase the distance by a little bit each time in the same 30 minutes. If you are on a threadmill (yuck) then just up the MPH a little bit each time.
week 2 - same as week 1 but add in a jog here and there during parts of the walk. You don't have to do it very long, 10-15 seconds is fine. Throw in 2 or 3 during the 30 minutes.
week 3 - 45 minutes, add in 4-5 jogs at a slightly faster clip.
week 4 - drop a steady state day and do hills or interval sprints. Do not run all out. Just a nice sprint.
week 5 - same as week 4 just increase the number of hills or interval sprints
week 6 - go to 1 steady state day and 2 days of hills or intervals.
week 7 - 2 steady state days 1 day of hills or intervals
week 8 - start going back and forth between weeks 6 and 7. You should be in decent shape by now. If you want to take it up a notch just keep bumping the number of hills or sprints. When you can run 20 hills without any rest except the walk back down, you're in fucking shape. No doubt about it.

Bench m3 w1

Maxwell daily
Leg swings
Band dislocates
C2 rower 1000m
Bench 95x5, 115x5, 135x5, 145x5, 165x5, 195x5 - just right today, not a real struggle but not easy
DB Bench 55x10x3 - again just right last couple reps were a good effort
Pull/chin-ups 9x5 before all presses
Chest-supported row 70x12x3 - again just right

Walkin

Maxwell Daily
Leg Swings
Band dislocates
30min walk 1.5 miles - incline 6
JS ankle stuff
Neck wrap 100 reps
Ab wheel 3x12
Hip flexor stretching

Deadlift m3 w1

Maxwell Daily
Leg swings
DL 135x5, 185x5, 225x3, 255x5, 295x5, 335x5
Squat 135x5, 185x3, 225x5x3
Side-bends 45x12x3
Seated and standing calf raise supersets 3x10
30min walking on treadmill 3.3mph, grade 6?, 1.53 miles

Press m3 w1

C2 row 1000m
Press 75x5, 85x5, 105x3, 115x5, 135x5, 145x5 - solid but I was shifting around a bunch
Chins before every press 7x5
DB Press 40x10x3 - last set was hard
Chins in between 3x6 - stick with 6 reps for this cycle
Curls 45x10x3 - last set hard
Face pulls 3x20 superset with
Dips 3x10
10min walk on treadmill

Ride

9/4 Sunday bike ride 1.5 hours

Bench & Squat m2 w4

JM stuff
C2 2000m
Squat 135x5, 155x5, 185x5
Chins 3x5
Bench 95x5, 115x5, 135x5
More JM
Mwod

Schtuff

Maxwell Daily
spent 10min each on 4 different cardio machines at the gym
JM stuff
JS ankle stuff
Calf stuff
Mwod

Press m2 w4

Maxwell Daily
Leg swings
Band dislocates
C2 rower 1000m
Chins 3x5 between presses
Press 65x5,85x5,95x5
Curls 45x6x3
Dips 3x6
Face pulls 3x10
Shoulder JM
Neck wrap 120 reps

Deadlift m2 w3

Maxwell Daily
Leg swings
band dislocates
3min C2 rower
Deadlift 135x5,185x5,225x3,285x5,315x3,355x1,365x1,385x1x2
Squat 135x5,185x3,225x5x3
Side bends 45x10x3
Seated calf raises 3x5 heavy
Ankle JS stuff
Kneeling abwheel 2x12,1x15
Stretching

Bench m2 w3

C2 1000m
Chin/pull-ups before every press 9x5
Bench 95x5,115x5,135x3,165x5,185x3,205x5 - PR, no prob
DB Bench 50x10x2,x15
Chest supported row 55x12x3

Stuffs

Maxwell Daily Dozen
Leg Swings
Band dislocates
Calf and ankle stretching
Neck harness 25# for 100 reps

Squat m2 w3

Maxwell Daily
Power clean 95x5,115x5,135x3,155x5,175x3,195x1 - f'n easy, hardly any dip needed
Squat 135x5,185x3,225x5,255x3,285x1,295x1,305x1 - no prob, hips rising a little fast.
HLR 3x6
Calf raises 3x5
Ankle JS
More calf stuff
Leg swings
Hip stretching

Press m2 w3

Shoulder and elbow JM
Band dislocates
C2 Rower 750M
Chin/pull-up before press sets 8x5
Press 65x5,75x5,95x3,125x5,145x3,155x1,165x1,175x1 - barely, 175 nearly stalled.
Chin/pull-up before db press sets 3x6
DB press 35x10x3 - easy
Curls 45x10x3 - last couple of curls and last set of chins was hard, got a little more chinning in than usual.
Face pulls 20x20x2

Hike

Saturday -
1hr hike up and downhill

Deadlift m2 w2

JM stuff
C2 rower 1000m
Deadlift 135x5, 185x5, 225x3, 265x3, 305x3, 335x5 - no prob
Squat 135x5, 185x3, 225x5x3
More JM
Leg Swings
JS ankle stuffs
Ab wheel kneeling 3x12
Hip and glute stretching

Bench m2 w2

Maxwell Daily
1000m on C2
Chin/pull-ups sets of 5 before every set of presses, 40 total
Bench 95x5,115x5,135x3,155x3,175x3,195x6(PR) - no prob
DB Bench 55x10x3 - couldn't find the 50s so went with 55 - last set was not easy
Chest supported row - 55x12x3 - easy, I think I like DB rows better but these seem to hit my tarps more.
JS for ankle
Leg swings
Some static stretching
SIJ adjust

Squat m2 w2

JM for lower body and back
C2 rower 1000m
Power clean - 95x5,115x5,145x3,165x3,185x3 - easy, I should start doing these from a hang since I'm dealing with lumpy plates
Squat 135x5,185x3,215x3,245x3,275x3 - went better than I thought it would that early, fast and no prob
HLR 3x6
Side-bends 45x10x3
Seated and standing calf raises 3x10 - very light
JM for upper body
Leg swings
JS band routine for ankles
Worked over the arches, glutes and calves with the tennis ball - left glute extremely tight
Neck harness 25# for 100 reps
CoC work

Press m2 w2

Some JM
Band dislocates
C2 rower 1000m
Press 65x5, 75x5, 95x3, 115x3, 135x3, 145x3 - easy
Chin/pull-ups 7x5 between presses
DB Press 35x10x3
Chin/pull-ups 3x6 between presses
Curls 45x10x3

-Getting up at 0500 now and going to 24hr fitness; shitty polygon shaped plates, and bars that do not look standard length with standard rings. I think this is doable but I'll have to watch it on squat and deadlift day.

Dead m2 w1

Normal warm up
Dead 185x5, 225x3, 245x5, 285x5, 315x5
Squat 135x5, 185x5, 225x5x3

Bench m2 w1

Normal warm up
Bench 115x5, 145x5, 165x5, 185x8 PR
Chin/pull-ups 5x5 between presses
DB Bench 50x10x3 superset with
Chest supported rows 55x12x3
-Park closed for the rest of the month, shin splints, and reorganizing training for this. Calf re/pre-hab, more weights, and less running.

Filler

Maxwell Daily
Leg swings
Band dislocates
Calf stretching
Bands for calves/ankles
Foam roll calves
Calf stretching
Neck wrap 10# for 80 reps - forward, left and right
Neck harness 25#x20x3

Squat m2 w1

Normal warm up
Power clean 95x5,115x5,135x5,155x5,175x5
Squat 135x5,175x5,195x5,225x5,255x5 - not hard but knees coming in and ass rising too fast as usual
HLR 3x6
Sprints 100Mx5 - ab cramp on #4, need to figure out and address the pain in the calves

Press m2 w1

Normal warmup
Chins/pull-ups 5x5 before every press
Press 65x5,85x5,105x5,115x5,145x5 - not easy but I think its a PR
Chins/pull-ups 3x6 before press sets
DB Press 35sx10x3
Curls 45x10x3
Sprints 50Mx5

Jog

Jog 5 miles - 49min - 9:48 pace

Squat and Bench m1 w4

Normal warm up
Bench 95x5,115x5,135x5
Chins 3x5
Squat 135x5,155x5,175x5
Decline sit-ups 3x10

Press m1 w4

Normal warm up
Press 65x5,85x5,95x5
Chin/pull-ups 3x5 between presses
DB hammer curls 3x8 superset with
Dips 3x6
Jog home
Abwheel 3x10
Neck raise 25# for 75 reps

-SIJ felt a little funky jogging in to the gym, but of course I'm super sensitive to anything in that area now. Monitor and consider doing either reps or singles on DL day, not both.

Deadlift m1 w3

Normal warm up
Deadlift 135x5,185x5,225x3,275x5,315x3(strapped in),345x5(good and not too hard),375x1 - meh, I had thoughts of going for 400 today but 375 just didn't have much pop.
Squat 185x3,225x3x2,255x5x1
Sprints 100mx4 - sprinklers again this Tuesday, but the dude hadn't started mowing yet so I was good.
-Hittin the abwheel, neck and grip tomorrow; and possibly press back-off

Bench m1 w3

3min stationary bike
Bench 95x5,135x5,165x5,185x3,205x5(PR),225x1,245x1(PR) - easy for both
Chin/pull-ups 3,4,5x5
DB Bench 45sx10x3
Chest supported row 45x12x3
Pull-ups 1x8
Jog 4 miles - 38min - 9:30 pace

Squat m1 w3

Normal warm up
Power clean 135x5,165x3,185x3 - easy - oops on the first set it was supposed to be 145
Squat 135x5,185x3,225x5,255x3,285x3 - just right, a 4th rep would have been slow
Side-bends 45x10x3
HLR 3x5
Sprints 100Mx4

Press m1 w3

Normal warm up
Press 65x5,85x5,95x3,115x5,135x3,155x3 - last rep was a little sticky, my head was not in it today.
DB Press 30sx10x3
Pull/Chin-ups 3,4,5x9sets
Curls 40x10x3
-Sprinklers and mowing going on at the park today (Tuesday), so no sprints. My calves are shot today anyways. We'll see how they feel manana.

Deadlift m1 w2

Normal warm up
DL 135x5,185x5,225x3,255x3,285x3,325x5 - easy
Squat 185x3,205x5x3
Sprint 100mx4
Ab wheel 3x10

Jog

4.9 miles, around 50min

Bench m1 w2

Normal warm up
Bench 95x5,105x5,135x3,155x3,175x3,195x5 - easy
Pull/Chin-up 3,4,5x5 between benches
DB bench 45sx10x3 superset with
Chest-supported rows 45x12x3
Sprints 100Mx4

Squat m1 w2

Normal warmup
Power clean 95x5,115x3,135x3,155x3,175x3 - easy
Squat 135x5,185x3,205x3,235x3,265x3 - easy
Side-bends 45x10x3
Hip abductor 130x10x3
HLR 3x5
-A bunch of maintenance going on at that park today (Wednesday) so doing sprints tomorrow.

Press m1 w2

Normal warm up
Press 65x5,85x5,95x3,115x3,125x3,145x5
DB Press 30sx10x3 - easy
Pull/Chin-ups 3,4,7x5 various grips between presses
Curls 40x10x3 - no prob
Sprints 50Mx4

Filler

A bunch of JM and stretching
Neck harness 25#X80 reps
Some grip work with CoC

Deadlift m1 w1

Normal warm up
Deadlift 135x5,185x5,215x3,235x5,275x5,315x5 - easy - everything double overhand grip until 315. Remember to wipe hands even when using straps.
Squat 135x5,185x3,225x5,205x5x2 - 225 felt like a bit of a grind for some reason. Going with 205 for this cycle.
Sprints 100Mx4
Ab wheel - kneeling 3x10

Bench m1 w1 and Jog

3min stationary bike
Bench 95x5,135x5,165x5,185x5 - easy
DB Bench 45sx10x3 - easy
Pull/Chin-up all sorts of grips for 5 sets of 7 between benches
Chest supported row 45x12x3 - easy
Jog 3.8 miles 39min

Taking up the slack

Normal warm up
Neck wrap forward and sides for 90reps
Sprints 100Mx4

Squat m1 w1

Normal warm up
Power Cleans 95x5,115x5,125x5,145x5,165x5
Squat 135x5,185x5,225x5,255x5
Hip abductor thing 3x10
HLR 3x5

No prob - squat form still sux though

Press m1 w1

Normal warmup
Press 65x5,75x5,95x3,105x5,115x5,135x8 - not too hard
DB Press 30sx10x3 - not used to high reps at all, good weight for this
Pull/Chin-ups various grips between presses 3,4,5x8 - got hard depending on the grip
Curlz 45x10, 40x10x2 - 40 is good after all the chins
Sprints 50Mx4
Neck harness 20#x75 reps

-Felt good and fast. On the road at 7:05 and home by about 7:45
-No real motivation or number in mind for the presses just seeing what's comfortable. I really need to just get the reps in on 5s week.

Pump and jog

Chins ladder to 6,5,4
Dips sets of 5 between rungs
Airborne shuffle 5.6 miles in about 56min

Bench back off

Normal warmup
Bench 85,105,135x5
Chins sets of 5 between benches
DB Bench 30sx10x3 - superset with
DB Row 50x10x3
Rear laterals 10x10x3

More Backoff

Normal warmup
DL 135,175,215x5
Squat 115,135,165x5
Curls 50x10x3
Calf raises 130x10x3

Press back off

Normal warm up
Neck flex 10# for 75 reps
CoC grippers 1.5 and 2
Press 55x5 oops, 75x5, 95x5
Dips 3x8
Chins sets of 3-5 between presses and dips
Decline sit-ups 3x10-15

Squat and Sprint

Squat 135x5,185x3,225x3,275x1,285x3x6,275x3x4 - My form was getting all out of wack with 285 so scaled it back a little
Side bends 25x10,45x10x3
Sprints 100mx3

Things seem to have stagnated if not regressed a tad. I'm making the rest of the week a back off week in terms of weights, and I'm going to switch it up to a modified 5/3/1 thing I've been thinking about lately.

Bench and Jog

3min stationary bike
Bench 135x5,185x3,205x2,225x2x12 - not much pop, repeat
DB rows 100x8x3-4,x8
Jog 5mi, 51.25min

FSQ and Sprint

Normal warmup
FSQ 135x3,185x3,205x3x10 - 15min and easy - moving on
Sprints 100m x3

Press n Clean

Normal warm up
Press 135x1,145x1,155x2,3,(1,2,3)x3,x1,2 - last double was hard, repeat.
Power Clean 185x1x2,195x1x2,205x1x6 - very comfortable with 205, having to lower the bar from racked really taxed the forearms
Calf raises 4x10 superset with...
HLR 3x5
Spirited run home

Squattin

Normal warm up
Squat and FSQ to warm up
Squat 315-325x15x1 - 4 to 5 out of the 15 were with 325 which was pretty sticky for repeated attempts
Curls 40x5,50x5,60x5,70x5x3 - between squats
Side-bends 45x10x3
Sprints 100m x3

Dunno about 325 its kinda sticky for doing it with out a spotter. I'll revisit in a couple weeks.

Push Chin Sprint Neck II

Normal warm up
Push press 135x3,155x3,185x2,195x2x11,x3 - 17min, easy - repeat anyways.
Chins sets of 4 with various grips between most sets
Incline sit ups 10#x8x3
Sprints 100m x3
Neck harness 25#x60 total

FSQ/C/S

FSQ 135x3,185x3,205x2,225x1x2,225x2x7,225x1x2,225x2,225x1x2 - This shit was slipping off my shoulders and threatening to break my wrist, thus the singles. Do 215 for doubles a couple of times then return.
Chins - wide-neutral grip BW+35#x(1,2,3)x3
Sprints 100mx4

Deadliftin

Normal warm up
Deadlift 185x3,225x3,275x2,315x1,335x3x10 - work sets took 16min or so - was tired on the last few sets but not difficult strength-wise
HLR 3x5

Bench and Sprint

Normal warm up
Bench 135x5,185x3,205x2,225x1,x2,x3,x1,x2,215x3x6 - was aiming to do 4 ladders with 225 but x3 and second x2 were starting to grind so knocked it down to 215 for 3s. Think I'll repeat 215x3x10,225x2x12 and 235+ for singles before trying ladders with 225 again.
Chins - various grips for sets of 4 between most sets of benches, finished with wide-grip for a set of 8. I hate chinning set ups with no cross bar.
Sprints 100mx4

Squattin

Normal warm up
Squat 185x3,225x3,275x1,295x(1,2,3)x4
Side-bends 35x10,45x10x3
Hip adductor machine 90x10x3

Push to pull

Normal warm up
Push press 135x3,155x2,185x3x10 - no prob
Chins - BW mixed between then extending out past presses 45x1,2,3,1,3,3,2,2

FSQ and Sprints

Normal warm up
FSQ 135x3,185x3,205x3x8,215x1,225x1,235x1x2,245x1x2 - PR kinda
Sprints 100m x4

Pressing

Normal warm up
Press 135x1,145x1,155x1,165x1,175x1,185xfail,165x1,155x2x10 - 175 went up easy but I couldn't get 185 past the sticking point. Need to keep the bar closer to my face on max attempts. A better warm up wouldn't hurt either.
Chins (various) sets of 4 between most sets of presses
Incline sit-ups 10#x5x3, BWx15
-I need to make an effort to do equal benches, presses and push-presses til one completely stalls then back it off a little. I think the press hasn't stalled its just suffering from lack of frequency.

Squat and Sprint

Normal warm up
Squat 135x5,185x3,225x3,275x2,295x1,315x1x15 pretty easy but it took too long. Some old man was talkin my ear off between sets
Side bends 45x10x3
Sprints 100mx4

Bench and run

3min stationary bike
Bench 135x5,185x3,205x2,215x1,225x2x14,225x3(PR) - No prob
Random sets of 3,4,5 chins mixed in
Hammer curlz 25x10x3
Jog 6.8 miles - 1:09

Dead and sprint

Normal warm up
Deadlift 135x5,185x3,225x3,275x1,315x1,365x1,365/375x1x15 - about 5 out of 10 were with 365. Double overhand up to 315,switched to straps at 365. Took way too much time like 20min or so of work sets.
Some light calf raises
Sprints 100m x 3

Pushin & Chinin

Warm up - same as always
Push press 135x3,185x2,195x1,205x1,195x1x13 - 195 felt good and solid for singles, will play with 205 mixed in next time.
Chins BW+35x3x10 - need to break out of this rut
HLR 2x4 - couldn't do jack after the chins
Incline sit-ups 1x15

S&S

The usual warm up
Squat 135x5,185x3,225x3,275x2,285x3x10 - around 17min for the 3x10. Kinda hard, GMing a little and I didn't have much wind this morning for whatever reason; but, its doable even on shitty days so moving on.
Side-bends 25x10,45x10x3
Curls 70x10x3
Light calf raises
Sprints 100mx4 - sluggish but got em done.

Bench n Row

Normal warm up
Bench 135x5,185x3,205x2,215x3x10 - hard but not too bad - repeat
DB Rows 100x3x2,x4x2,x5x6 - supersetted in

CnPnJ

Maxwell Daily
Neck flex 70reps
3min stationary bike
Clean to Press 135x1,155 for 30 reps mostly 3s, but some 1s and 2s in there - under 13min
Power Clean 155x1,175x1,195x1,205x1,215xfail,205x1x5
Jog ~5mi 50.5min - slow

Pissed at failing with 215.

SCR

Normal warm-up
Squats 135x5,185x3,225x3,275x2,295x2x11,x3 - no prob, last set was a PR but easy
Wide neutral grip chins 35#x(1,2,3)x3 - barely
Sprints 100mx5 - bogging a little on 4 and 5

-So I have a push, pull, 2 squats, sprints, abs and neck covered for the week. Tomorrow the mission is to get a push, pull, cardio, abs and neck all in.

FSQ and Sprint

Normal warmup
FSQ 135x5,185x3,205x3x3,215x3x7
Side-bends 35x10,45x10x2
HLR 3x5
Light standing and seated calf raises 3x8
100m sprints x4

Just benchin

Normal warmup
Bench 135x5,185x3,205x2,215x1,225x1,235x1x20
Chins 15x3-5 various grips between benches
-Still a bit sore where bicep attaches to elbow - not sure if it the elbow joint or tendon at this point. Went easy on the chins because of it
-235 was a PR of sorts but I knew I could do it and I did it with ease.

Deadlifts and abz

3min stationary bike
Deadlift (overhand)135x5,185x3,225x3,315x2,365x1,(straps)375x1,385x1,395x1,405x1(PR),375x1x5,365x1x4,365x2
Side-bends 25x8,45x8x4
Incline sit-ups #10x8x3,1x15
-I'm liking the straps, hopefully my forearms don't suffer too much. 365 double overhand was pretty cool though.

Pressin and sprintin

Normal warmup
Push press 135x3,155x3,185x2,195x1,205x1,195x3x8,205x1x2,215xfailx2,205x1 - was not feelin it today
Chins a few sets of 3 chins between presses
Pull-ups 3,4,5,3,3 - something around the tendon for my bicep is sore this week so taking it easy on chins. I'll probably deadlift tomorrow though.
100m sprints x 3

Squattin and runnin

Normal warmup
Squats 135x5,185x3,225x3,275x2,285x1,295x1,305x1,315x1x15 - good speed, a little GM and a little leg bowin
100m sprints x3

Beenchin

Normal warm up
Bench 135x5,185x3,205x2,215x2-3x12 - alternating 2s and 3s hard but pretty good bar speed
Chins - various grips for sets of 4 between benches
Incline sit-ups 5#x10,10#x6x2,BWx15x2

FSQ and Sprints

Normal warmup
FSQ (cleaned) 135x3,155x3,185x3,195x3, 205x1,2,3 (from the rack),205x3x4,215x1,225x1,235x1,225x1x2,235x1
100m sprints x3
Neck harness 95 reps total
-I suppose this is a FSQ PR but it was easy. The only hard part was keeping the shoulders up.

Back to basics

3min stationary bike
Some bradford presses with the bar
Clean and Press 135x1,145x1,155x1,165x1,175x1,185x1(PR),165x1x12
Chins - various grips for sets of 4 between presses
Pull-ups 10,4,4
about 25min or so
Jog 1hr 6 miles

Squat and Sprint

Normal warmup
Squatz 135x5,185x3,225x3,275x1,285x3x10 - Hard but made it - redo
Side-bends 45x8x4
100m sprint x 4

BRS

Normal warmup
Bench 135x5,185x3,205x2,215x2x15 - wanted 10x3 but sets of 2 were enough today
DB Rows 95x3x10 between benches
100m sprints x 4

Deadlift again

Maxwell Daily
Leg Swings
Band dislocates
80 reps of forward neck work
3min stationary bike
Deadlift 135x5,185x3,225x3,275x2,315x1,335x1,365x1x2,355x1,345x1x9,365x1x3
Thats all...

Push Press and Chin

Normal warm up
Push press 135x3,185x2,205x1,215x2x12 - tough
Chin-ups 40x3x a bunch of sets between presses
Incline sit-ups 3x12

Bench and Squat

Regular warmup
Bench 135x5,185x3,205x2,225x1x15 - easy with a few sets of 3 chins mixed in
Squat 135x5,185x3,225x3,275x2,285x(1,2,3)x4

CPR

Maxwell Daily
Neck harness 25x15x4
Press 135x1,145x3x10 (cleaned)
Power Clean 155x1,165x1x2,175x1,185x1,195x1x2,205x1x3
Wide-grip pull-ups 6,5,5
Jog 1hr slow and easy 5.5 miles or so

Nice, got everything in this week and then some.

FSQ and random

Normal Warmup
FSQ 135x3,185x3,205x3x5,215x2x5,215x3,215x2 - hard keeping the bar on the shoulders
Side bends 35x10x2,45x10x2
Standing calf raises 5x10 superset with...
Curls 5x5

Press and Pull

5/12

Normal warmup
Push press 135x3,185x2,205x1-2 for 21 total reps
Bent row 185x3x3, 195x3x7
100m sprints x 4

Sqwatz R Us

Normal warm up
Squat 135x5,185x3,225x3,275x2,285x1,295x1,305x1,315x1x3,295x2x5 - 315 wasn't too bad GM'in a little on everything after 305.
Incline sit-ups 5x15
Calf raises 180x10x4
a couple one-armed bar hangs.

Bench Pull and Run

Normal warm-up
Extra back stretching - the spot in my mid right back was there but loosened up
Bench 95x5,135x5,185x3,205x3x10 - easy, smooth and almost fast
Chins - various grips neutral narrow and wide, and under-hand - 35x2-3x12 supersetted with benches
Made it through the work sets in a little over 20min - no bad
Did a couple sets of light calf raises to get the juices flowing
100m sprints x 4

Only Dead

5/6

Normal warm-up
Started to do clean and presses then saw I was running late 135x1,145x1
Deadlift 185x1,225x1,275x1,315x1,335x1,355x1x15 or 16 - not too hard but not that fast, repeat
Side-bends 45x8x4

busy week, fell short of my weekly to-do list. Off by 4 sprints and a neck session.

FSQ and stuffs

Normal warm up
extra back stretching
FSQ 135x3,185x3,195x3x8,205x1x2,215x1x2,225x1,235x1 - hard keeping 235 on the shoulders but other than that easy.
Dips BWx5x5 - superset with last 5 sets of FSQ
Curls 70x2x5 - superset with above
Incline sit-ups 5x15
Hammer Curls 20sx8,30sx8,35sx6 superset with sit-ups

Sprints and Neck

Normal warm up
Did some twisting back stretches and foam rolling with a horribly soft foam roller - didn't do shit. Mid-upper right back is fubar since late Monday morning. Not excruciating or debilitating, but there and bothersome.
3min jog
5 x 100m sprints
Neck ext 25#x75reps

Push and chin

Normal warm-up
Push-press 135x3,155x3,185x1,195x1,205x1x13
Chins 35x2-3x10 or so sets between push presses
Wanted to do some sprints but grass was being mowed at the park

Bench and Sq

Normal warm up
Bench 135x5,185x3,205x2,215x2s and 3s but mostly 3s for 12 sets total - one set of three was a close one - repeat
Squat 135x5,185x5,225x3,275x1,285x2x12 - no prob but still GM'ing a little - I feel like this is partially due to my squishy Nike Frees - hoping to get new shoes soon!
Damn this took way too long - work sets for both took about 18min a pop.

Stuff

A few minutes on the stationary bike
Clean and Push press 155 for 30 reps in 13 minutes - mostly triples
Chin-ups 8,6,4
a couple sets of standing and seated calf raises to warm up and stretch
30min trail run

From the bottom up

Normal warm-up
Bench 135x5,185x3 with sets of the 3 pull-ups between. Then some motherfucker jacked my bench for a few sets of 10 with 135. I moved on to weighted pull-ups until a bench opened up but lo and behold the rack was open so I went for bottom position benches.
Pull-ups 35#x2x12-13 superset with
Bottom position benches 215x1x10,205x1x5 - 215 got slow. I'm not much better at these than I was last time I believe. I should throw these in more often.
Jog to park
100m sprints x 5 - #4 and 5 were rough - inner thighs a little tight from yesterday.

Sqwats

Lazy day

Normal warm up
Squat 135x5,185x3,225x3,275x1,285x(1,2,3)x4

yesterday I did some neck and JM

FSQ&PP

Normal warmup
Clean to FSQs 135x3,155x3,185x3
FSQ from rack 195x3x10 - not bad just hard keeping it on the shoulders - easy on the legs though
Push Press 135x3,155x1,185x1,195x1,205x1,215x1,205x1x2 - short on time and 205 got a little squirrely so I hung it up

Press and Dead

Normal warmup
Clean to Presses 135x3, 145x2s and 3s for 30 reps in about 15min - rep 3 was sticky in during some sets
Chins and pull-ups various grips for 3 or 4 sets of 3 between warm up sets
Deadlift 185x3,225x2,275x1,315x1,355x1,335x1x10,345x1x5 - no prob, thought about upping the weight a little but the reps weren't particularly fast.
Side bends 45x8x3
100m sprints x3

Takin it easy

Maxwell Daily Dozen
Circuit 5 chins/pull-ups various grips, 8 dips, 10 roman chair sit-ups x 8 - 20min or so
A few sets of light seated and standing calf raises
50min jog on hard pack dirt - flat, slow and easy

Squattage

Normal warm up
Squat 135x5,185x3,225x3,275x3x8,285x1,295x1,305x1x2

Benching is easy

Normal warm-up
Chins - various grips for sets of 3 between bench warm up sets
Bench 135x5,185x3,205x1,215x(1,2,3)x4 - easy
DB Rows 100x3x10 or so supersetted with benches - easy
Alternated standing calf raises 180x10 and roman chairs with 10#x10 for 3 sets while putting away plates
100m sprints x4

Cleanin

Maxwell Daily
Leg Swings
SIJ adjust
Calf stretching
Jog to gym
Power Clean plus 3 front squats 135,155,185x10
Power Clean 195x1x5 - did a set of 3 front squats on the last set
2-3 sets of 10 calf raises and incline sit-ups
Jog home

Push Chin Sprint Neck

Maxwell Daily
Leg Swings
Band dislocates
SIJ adjust
Jog to gym
Various BW Chins and push presses for a few sets
Push Press 195x2x12,x3
Pull-ups BW+35x(1,2,3)x3
Jog to park
100m sprints x 4
Neck harness 25# for 60reps total

Bench and Squat

The usual warm up
Bench 95x5,135x5,185x3,205x2,215x2x12 or 13 - Chins for sets of 3 and 5 in the beginning and end. Took a little longer than I'd like, well over 15min.
Squat 135x5,185x3,225x3,275x3x10 - Still no prob, but still GM'ing a little. Going to ease in to some heavier weights.
Chins x5,3x2 - slow and stretching
Run home (not jog)

Dead

The usual warm up
Deadlift 135x3,185x3,225x3,275x1,315x1x2,325x1x3,335x1x12,335x3 - no prob, mixed grip and switching every set on sets over 300#
Incline sit-ups 4x15
Side bends 45x8x4
Jog home

Delt destruction

Maxwell Daily
Leg Swings
Band dislocates
SIJ adjust
Calf stretching
Jog to gym
Original plan was to FSQx3 then do a PP - this failed horribly with 205 and 195
FSQ 95x3,135x3,185x3,195x3,205x3,195x3,205x3x6
Push Press 135x3,155x2,185x1,195x(1,2,3)x4
Jog to park
100m sprints x 4

Beenchin

The usual wake-up/warm-up plus some band dislocates.
A few sets of chins/pull-ups supersetted with bench warm-ups
Bench 135x5,185x3,205x3x10 - easy, superset with DB rows immediately after then about 60-90sec rest
DB Rows 95x4x8 - easy, need to do 100s next and then for awhile.
Roman chair sit-ups while putting weights away 5x10
Jog home

Wheelz

Maxwell Daily
Leg Swings
Calf and hip flexor stretches
SIJ adjust
Jog to gym
FSQ 95x3,135x3; SQ 135x3; FSQ 185x3; SQ 185x3
SQ 225x3,245x2,275x3x10 - forgot my f'n watch so I'm pretty sure this was 10. I'll probably hit this again soon since I wasn't all that poppy.
Circuit:
Standing calf raise x8, seated x8, curls x5, ledge pull-ups x3 3x through
Jog to park
100m sprints x3

Press Row Run

Forgot to warm up
Chins - sets of 3 and 5 between first few warm-up press sets
Press 95x5
Clean and Press 135x1,145x1,155x1,165x1,175x1,180x1 PR,165x1x6,155x2x5(one clean)
Bent Row 155x3,185x3,185x4x7
Side-bends 35x10x3
A few sets of light seated and standing calf raises
6 pull-ups
50min jog - hard pack dirt 4.4 miles or so - slow very slow

Squat and Sprint

The usual with extra band dislocates and calf stretching
FSQ 95x3, SQ+FSQ 135x3, 185x3
Squat 225x3,245x3,275x3,275x10x2,275x3 - 3s felt a little heavy. Alternate 3s and 2s next time.
Jog to park
~100m sprints x 3

NeckNAbs

Maxwell Daily
Leg Swings
10# plate on forehead for about 80 reps total
kneeling abwheel 3x15
some CoC stuff between

Bench and Pull-ups

The usual warm-up/wake-up
Pull-ups - BW with various grips x3x3, BW+35x3x10 superset/jumpset with benches
Benches - 135x5,185x3,205x1,215x1&2x11,215x2x2,215x3 - I think this is a PR albeit easy.
100m sprints x 3

Quick and Clean

Maxwell Daily Dozen
Leg Swings
SIJ adjust
Calf stretching
Jog to gym
Power Clean to FSQ 115x1,135x1x2,155x1,175x1,185x1x5,195x1x5,205x1
Power Clean 205xfail,195xbarely,185x1x3
Jog home
-I'll fuck around with 195 again before doing 205. Surprisingly I felt like catching the PCs put me in a better rack position than setting up from the squat rack. I think I'll continue to clean in to the position for as long as I can.

Squat and PP

Maxwell Daily
Leg swings
SIJ adjust
Jog to gym
Squat 135x5, FSQ 135x3, SQ 185x3, FSQ 185x3
Squat 225x3, 265x3x10 - the only hard sets were when my head wasn't in to it. Remember, big breath and tight going down, then destroy it from the hole to lockout.
Push Press 135x3,185x3x10 - no prob but these might be better on a separate day than squats.
Jog home

Bleh

Yesterday:

Maxwell Daily Dozen
Leg Swings
5min stationary bike
FSQ 135x3,185x3,205x3x2,185x3x8 - I suck horribly at keeping an upright position with elbows up with these. Legs do not seem to be a limiting factor at all. Needs work.
Chins BWx3x2,45x3,35x3x6,35x2x3 - Needs some more frequency I think.
Jog 45min on hard pack dirt

Today:
JM stuff

Sprints and Neck

I consulted newly revamped handy weekly checklist and noticed I need to do sprints today or fuck up my plan to get my weekend cardio plus front squats and pull-ups in tomorrow. Also my lower back is way sore and I didn't feel like attempting squats or front squats today.

Maxwell Daily
Leg Swings
Calf stretches
Jog a few minutes
2x100m sprints
2x50m sprints
2x100m sprints
2x50m sprints
Walk home
Chicken heads 25#x60reps total
More sprints than I had planned to do but I was feeling good.

For the record here's my weekly check list:

Squat
Pull
Push
Squat
Pull
Push
Abs
Neck
Abs
Neck
Cardio
Sprints 6

Push n Pull

Maxwell Daily Dozen
Leg Swings
SIj adjust
Band dislocates
Calf stretching
Jog to gym
Bench 95x5,135x5,185x3,205x3x10 - no prob
Deadlift 135x5,185x3,225x5,275x3,295x3x10 - switched to mixed grip after set 6. Need me some straps.
Jog home

Neck n Abz

Maxwell Daily
PVC rolled calves, inner thigh, upper back and lats
Neck 10lb plate on forehead for 75 reps total
Ab wheel kneeling 5x15

Squatz Press Sprint

Maxwell Daily
Leg swings
SIJ adjust
Jog to gym
Squat 135x5,185x5,225x3,255x3x10
Press 135x mostly sets of 3 for 25 total reps - done with regular grip and wide as opposed the normal false grip and crowding the bar
Jog to park
100m sprints x 3

Beach muscles

Maxwell Daily
Leg Swings
5min stationary bike
15min of Dip, Chins of various grips, and Roman chair supersets. I had to sub in some push-downs for dips since some cunt was in the way.
Stretching - hip flexors and cossacks

-What I believe is my left patellar tendon feels sore and it's poppin all over. So I skipped out on jogging to the gym and squats.

Pop and Fizz

5min stationary bike
Push press 135x3,155x3,185x1,195x1,205x1x3,215x1x2,205x1x13
Curls 80x3x10 superset / jumpsets between PPs
45min jog on hard pack dirt
SIJ adjust

-215 felt heavy but I think its a PR or sorts although it didn't feel like a max.
-Failed once with 205 - distracted and left my balls somewhere else. Continued on with at least 7 or 8 singles after.
-Jog felt long!

Wheelin and dealin

Maxwell daily dozen
Leg swings
SIJ
Jog to gym
FSQ 95x5,135x5,185x3,205x3x10 - Kinda rough keeping this in position, repeat
was going to do chins but all the bars had damn trx's and blast straps hanging from em so I'll hit it tomorrow.
Jog to park
100m sprints x 5
SIJ adjust

Lackluster

Maxwell Daily
Leg Swings
SIJ adjust
Jog to gym
Some presses and pull-ups to warm up
Clean and Press 135x1,145x1,155x1,165x1,155x1x15 - weak today
Power Cleans 165x1x2,175x1x3,185x1x3 - easy, practicing the catch then transferring to a press position
Jog home
-was going to do some sprints but the park was closed. I think it was closed last Weds too.

Abage and Neckage

Maxwell Daily
Leg swings
Kneeling Ab wheel 5x12
Neck raise 25x75 reps
SIJ adjust

Squat Bench Row

Maxwell Daily
Leg Swings
SIJ adjust
Jog to gym
Squats 135x5,185x5,225x3,255x3x10 - not hard but GM'ing a little - repeat
Bench 135x5,185x3,205x3x8,x2x3 - lacking confidence on getting the 3rd rep on for the last couple. Last time I did this it was not early in the AM and it was not after squats so I'll give myself a break on this.
DB Rows 80x5,120x5,95x5x8 - 120 and up are fat bar and they are a PITA. I'll work with 95 a little more for now.
Jog home

Runnin with the devil

5min stationary bike
Chin-ups BWx5x2, +45x2x12 superset with
Press 95x5,135x2,145x1,155x1,165x1,175x1,155x1x10 - 175 is a PR
Squat 135x5,185x3,225x2,245x3x10
30min trail run - 3min on 1min off
Some neck work @ home.

Tax dat

Maxwell Daily Dozen
Leg Swings
SIJ adjust
Jog to gym
FSQ 95x5,135x3,155x3,185x3,195x3x9
Push Press 135x3,155x3,185x(1,2,3)x3 supersetted with
Chin-ups BW+45x(1,2,3)x3 - I took extra rest with this since I was huffin. My timing was inaccurate, but I'd guess 18min total. That'd mean a set on the minute which isn't too bad.
Jog to park
100m sprints x 5

Traptacular

Maxwell Daily
Leg Swings
SIJ Stuff
Jog to gym
Deads 135x5,185x5,225x3,275x3x10
Bench 115x5,135x5,185x3,205x1,215x1x15 - fairly crisp and easy
DB Row 90x5x3,100x3x8 or so - easy - next bell up at the gym is 120 doh
Jog home

Sqwatz

Yesterday:
1.5 hr bike ride

Today:
Maxwell Daily Dozen
Leg Swings
Some band dislocates
SIJ adjust
Jog to gym
Squat 135x5,185x5,225x1,235x3x10
3 supersets of light seated and standing calf raises and incline sit-ups for 10 reps
Jog home
-Time change and not much sleep left me with little energy, calve crampin like a bitch.

Bench and LSD

Maxwell Daily Dozen
Leg Swings
4min stationary bike
Bench 95x5,135x5,185x3,205x3x10 - Just right, rep 3 was hard on a couple of sets.
Pull-up BW+35# 1,2,3,1,2 - in between benches
Power clean 135x3,155x3,175x3 started doing power cleans since my pull-up space was occupied. Damn I'm rusty with these. I'm contemplating getting these in at least once a week or at least in on a week I don't deadlift.
Pull-up BW+35# 1,2,3,1,2,3 - barely got my chin to touch the bar on all 3 rep sets
Light calf raises and incline sit-ups for sets of 10 between pull-ups.
Bloody hell I forgot to do some neck!

Wheels

Maxwell Daily Dozen
Leg Swings
SIJ adjust
Jog to gym
Squats 135x5,185x5,225x3x3,225x6,225x3x5
Jog to park
110m sprints x2

-Short on time today, squats felt super easy and the temptation to go for more was strong. Did a set of six since some dude was chatting to me.

Neck and Abs

Maxwell Daily Dozen
Leg Swings
Neck raise 25#x20x3, CoC 1.5 in between sets
Kneeling Ab wheel 10,11,12,13,14

Frontside

Maxwell Daily Dozen
SIJ adjust thing
Jog to gym
Front Squats 95x3,135x3,155x3,185x3x10 - starting to have to put some effort forth on these. Smooth going up but still awkward feeling.
Push Press 135x3,155x2,175x1,185x1x8,195x1x5 - A couple press outs on these which isn't a bad thing for my purposes.
Jog home
-If theres such a thing as shin splints to the sides then thats what I got.

Filler

Maxwell Daily
Leg Swings
SIJ adjust
Jog to gym
12min of 5 chins (various grips), 8 dips, 10 incline sit-ups
2x10 each of light standing and seated calf raises
Jog to park
2 50m sprints
2 110m sprints
Light neck work

Catching up

Saturday: 2hr easy ride - one hard hill for 5min or so the rest was easy to moderate.

Today:
Maxwell Daily
Leg swings
SIJ adjust
Jog to gym
Squats 135x5,185x3,205x3,215x3x10
Bent rows 185x4x8
Press 135x3,145x1,2,3,2x5 155x1x5 - 155 really pointed out my sticking point but I was able to make it through these without fail.
Jog back home

Pull Push again

Yesterday:
Usual mobility stuffs
Kneeling ab wheel 5x10
Neck raise 25# x4x10-20

Today:
Maxwell Daily
Leg swings
SIJ adjust
Jog to gym
Deadlift 135x5,185x3,225x3,265x3x10 - easy as can be on the back, hard with double overhand grip
Benches 95x5,135x3,185x3,195x2,205x(1,2,3)x4 I think I did an extra set of 3 since I lost my place around ladder #3. In either case I think I can just alternate 2s and 3s for 12 sets next time.
Pull-ups sets of 3 between most benches
Jog home
-Hips have a little somethin goin on but lifting is not exacerbating it at all. Probably bike ride tomorrow

Squat Push and Chin

Trying to get my shit together this week.

Maxwell Daily Dozen
Leg Swings
SIJ adjust
Jog to Gym
Squat 135x5,185x5,205x3x5,205x5x3 - moving right along
Push Press - 135x3,165x3,185x1x13,195x1x2 - Not bad I think I just need to keep upping the weight to force myself to explode on these.
Chin-up ladder 35x1,2,3,1,2,3,1,2,3,4 super setted in with PP's - Move to 45 already.
-Singles take longer than expected. I suppose they are a little less economical than 10x3 or 12x2 since you're setting up all the time.
Jog home - feelin good and strong.

Pump and run

Hit the gym and did about 15min of reverse curls, push-downs and incline sit-ups for sets of 10. Finished off with a few sets of easy calf raises.
Trail run for ~30min 2min on 1 off most of it. Did a little extra at the end since I had some shit I needed to get home for.

OMFG a One Rack Gym Sucks!

5min stationary bike
Bench 95x5,135x5,185x3,205x2x12 or something a couple triples thrown in there. I was feeling extremely strong.
DB Rows in between 9 or 10 sets of 3s and 5s 100# - easy
The squat rack was taken up the this whole time so I started doing front squats with with a power clean to get it in position. These really sucked since the bar was bent and thus rolling in to my neck at times. Also, it occurred to me that I'm not very good at getting from a racked position to a press type position. This is essential for me for two reasons: #1 so I can clean and do overhead work with something heavy, #2 so I can lower the bar in a controlled manner from the clean position and not piss off the gym owner.
Clean to front squats - worked up to 3x3 with 175
Front squats 175x3x8 or so
Worked on going from rack to press position up to 185 - just getting confident with this shit.
A few sets of 12 calf raises in between the above shit.
Anyways I felt pretty strong on the benches - Holding my breath from rack to first rep seems like the way to go for a big single.
Life has been getting in the way of hitting the gym - I need to be more vigilant about going and doing what I can when I can and quit pussing out. The shit is only going to get more busy in the future so I might as well get fuckin used to it. Fuck all this introspection. I feel like deleting it now.

SCP

Maxwell Daily Dozen
Leg swings
Band dislocates
SIJ adjust thing
Jog to gym
Squat 135x5,185x5,195x5x6
Clean and press 95x3,135x1,145x1,155x1,165x1,155x1x12 - 165 was solid but a little sticky. 175 should drop soon!
Misc. pull-ups for 3 reps a pop between warm-ups
Chin-up ladders - BW+35# 1,2,3 x 3 - no prob
Some light calf raises between the last sets of C&Ps
Jog home

Pull Push

Maxwell Daily
Leg swings
SIJ adjust
Jog to gym
Deads 135x5,185x3,225x3,245x3x10 - easy
Bench 95x5,135x3,185x3,195x3x6,205x1x5,205x3 - easy. The dude spotting me on the last set touched the bar so I'll have to do this again.
DB Rows in between 75x5x3, 95x3x3
Finished off with 12 BW pull-ups
Jog home

Monty this time

Yesterday:
Neck Iso's
Kneeling ab wheel 5x10

Today:
Maxwell Daily
Leg Swings
SIJ adjust
5min stationary bike - its raining and I pussed out on jogging there
Squats 95x5, 135x5, 195x5x6 - Easy... I'm going to start skipping 95 in warm ups. It feels good to stretch with it a little but it feels like nothing.
OHP 95x3, 135x3, 145x1s, 2s and 3s for 30 total - I had planned on just doing ladders of 1-3 but 145 for 3 is a stretch at times when fatigue sits in
Chins - narrow parallel grip 25#x3x10 or so - just 3 between most sets of presses
Tried out a few face pulls for sets of 10 toward the end. Feels good but they are definitely an accessory movement and only good for an off day.
Overall some good training economy today. Less than 15min for squats and around 20min for chins and presses.

Short on time

Maxwell Daily Dozen
Leg swings then SIJ stuff
Jog to gym
Squat 95x5,135x5,185x1,195x3x10 - easy, about 12 min if I recall.
Clean to Push presses - 135x3,155x3,175x3x8 - press out on the very last one. Bleh - go to 165 next time and just go density style for 30 in 15min then go up.
-Thats it, I'll have to blast the shit out of my lats next workout to make up for this transgression.

Ride

Rode about 20miles or so on Saturday - one half hour long tough hill. The rest was easy and just getting my D3.

Sigh

Maxwell Daily Dozen
SIJ stuff
Jog to gym
FSQ 95x5, 135x3, 155x5x6 - still easy but I'm really liking sets of 3 or less. Move to 3x10
Chins - a few sets of 5 between the last sets of squats and warming up for the bench
Bench 95x5, 135x5, 185x1, 195x1,2,3 etc - mostly ladders and a good amount of back to back 3s for a total of 30 reps with 195. Probably good for 3x10 with it.
DB Rows 90x3s and 5s for a few sets then 100x3x and 5s between benches. 100 is no prob - go up.
Chins - again a few sets of 5 while putting shit away
SIJ adjust
Band dislocates

SPC

Maxwell Daily
Leg Swings
SIJ
Jog to gym
Squat 95x5, 135x5, 185x5x6
OHP 95x5, 135x3, 145x1, 155x1, 160x0, 135x3x8
Chins BWx5x2, BW+25x3x10
Jog home

-Felt a little weak today. Haven't slept too well the past couple nights. Its about time for a back-off so I'll monitor Friday and next week.

Filler

Maxwell Daily
Leg swings
Ab wheel kneeling 5x10
Neck raise 25#x60 in 4 sets

Dead

Maxwell Daily
Band dislocates
SIJ stuff
Jog to gym
Deadlift 135x5, 185x5, 225x5x5 - easy, moving to sets of 3 next
Bottom position bench 135x1, 185x1, 205x1x15

Ride

1/6 - 20mi bike ride - mostly easy with one good half hour climb.

Chin/Dip Stuff

Pull-up/Dip ladders 1/2...6/12, to 4/8, to 3/6 - 36 pull-ups, 72 dips
Reverse curl/Calf raise supersets 40x6 / sets of 10 up to 180 - 8 or 9 sets
1hr hike

Yoked

Maxwell Daily
Leg swings
SIJ adjust
Band dislocates
Jog to gym
Squat 95x5, 135x5, 175x5x5
Bent row 185x5x6
Push-press 135x3, 155x3, 175x3, 165x3x9
Jog home

-Rows were good and hard and push presses were tiring. Front delts screamin and traps were mad pumped. I may try 165x3x5 or something then clean up with 185 for singles next.

FSQBC

Maxwell Daily Dozen
SIJ adjust
Some band dislocates
Jog to gym
Front squat 95x5, 145x5x5
Bench 95x5, 135x5, 185x3, 195x1, 205x1, 215x1, 225x1 PR, 185x3x6 - damn 225 went up easy.
Chins BWx5, 25x3x8 or so, 35x2x4 - didn't really keep track just did this between benches.
Jog home
SIJ adjust
Band dislocates

SCP

Maxwell Daily Dozen
Leg swings
SIJ adjust
Jog to gym
Squat 95x5, 135x3, 155x3, 165x5x5
Power Clean and Press 135x1, 145x3x2, 145x2x10
Jog home
SIJ adjust

Pretty quick - got through the squats in under 9min, c&p in under 15.

Accessorizing

Maxwell Daily Dozen
Leg swings
SIJ adjust
Walk/Jog to gym
5x10 light calf raises supersetted with 5x5 pull-ups
5x10 light seated calf raises supersetted with 4x8 reverse curls
8 pull-ups to finish off
Jog home
kneeling abwheel 4x10
neck raises 4x15x25#

Jog felt ok on ankle - still not perfect but good enough

SBR

Maxwell Daily
Leg swings
Band dislocates
5min stationary bike
Squats 5x95, 5x135, 5x5x155 - easy
Bench 5x95, 3x135, 8x3x185, 3x195, 3x185 - 185 is no prob for 3's. Not ready for 10x3x195 yet. Rows and benches done together took about 20min. I figure that gives me nearly a 1.5 min between lifts. I should and could be going faster. Next time I bench I should work up quickly to a hard single then use that as a percentage. If I feel like shit do 185 again but faster.
DB Rows 5x60, 5x3x90, 4x3x100, 5x100 - no prob go up

The good stuff

Some of my favorite exercises today.

Maxwell Daily
Leg swings - beginning to wonder if these are ok on my SIJ. There's a little hip pop on the left when I do them.
Band dislocates
5min stationary bike - will start jogging next week. Ankle is tight but not bad. Maybe finally get back to sprinting in a few.
Deads 5x135, 5x185, 5x5x205 - easy - double overhand thumb-less grip
Presses 3x95, 3x115, 10x3x135 - no f'n problem - 145 is the new minimum
Chin-ups 2x3, 3x3x35, 8x2x35, 2x1x35 - 35 is a little heavy. I think I'll go 8x3x25 next time then screw with the 35.
Good stuff - pain free and nice pump.

Off day

Scab is just about gone, ankle still feels a little sprained. I've been wanting to hit it with the bands but the f'n scab is in the way. Anyways, I'm looking forward to throwing in some sprints here and there.

Maxwell Daily
Band dislocates
Leg swings
Kneeling ab wheel 3x11
SIJ adjust

SIJ has been holding really well. Hopefully I remember to do some neck and grip later.

Edit: 20,20,10 neck raises 25lbs - CoC 1.5 mixed in.

SDS

Maxwell Daily Dozen
Leg swings
Band dislocates
Stationary bike 5min
Squat 5x95, 5x5x145 - easy
A1. Shrug 5x185, 5x225, 2x5x275, 3x3x295 - 295 was good. A little cheatin and a little strain.
A2. Dips 5xBW, 2x5x45, 5x55, 2x3x70, 3x3x90 - I think 70 for 30 reps ought to be the goal for now. 90 was pretty hard.
Felt like doing a couple more sets of shrugs but an old man wanted to use the rack.
Wide-grip pull-ups 10,5,3
Reverse thumbless grip curls 3x6x50

Ride

Rode up to the observatory and back yesterday - 2.5 hrs several stops. Takes a half hour to get from gate by travel town to the saddle up top. Sore today and probably won't do anything save some JM.

To the front

Maxwell Daily Dozen
Some band dislocates and SIJ adjust stuff
5min stationary bike
FSQ 5x95, 5x115, 5x5x135 - not challenging but new - keep going slow and keep form in check for now
Bent Row 3x135, 10x3x185 - time for 195
Push-press 3x135, 3x155, 3x3x175, 6x3x155 - 175 got squirrely. I think the key to these is that I need to get angry when doing them. The last couple sets got really solid once I got pissed. Move to 165 for 3s.
Neck flex - 5x10-20 with 10#
Band dislocates and SIJ stuff
Done.

Dead Bench

Maxwell Daily Dozen
Band dislocates
5min stationary bike
SLDL 95x5
DL 135x5, 185x5x5 false grip
Bottom position bench 135x3, 155x3, 185x3, 195x1, 205x1, 205x1(2), 195x1x12

DLs easy and felt good. Rack and bench are just about perfect for the benches make 195 for 30 reps then move on. 205 might be doable.

Bleh

Maxwell Daily Dozen
Band dislocates
Tennis ball on glutes
Ab wheel kneeling 3x10
Clams 3x10
SIJ adjust

-Feeling a little SIJ wonkiness. This was before the squats.

Squat and Press

Just got stitches out of nasty foot laceration. Ankle was twisted as well and still not quite right. Probably won't run for another week or whenever the scabs come off.

Maxwell Daily
5min stationary bike
Squats 95x5, 135x5x5
Press 95x3, 115x3, 135x1, 155x0, 145x15 singles and doubles
Pull-ups BWx5, BW+35x15x2 between presses

Too funny I lost 20lbs of my max by doing nothing for 2 weeks.

Sabado

Maxwell Daily
SIJ adjust
Shitbird @95#
Press 95x3, 115x3
Power Clean to Push Presses 135x3, 155x3, 175x3, 155x3x8, 175x1x3
Neutral grip chins BWx5, 35x3, 25x3x8 supersetted in
Pull-ups BWx6,4
Drove to park
5 sprints