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