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