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.