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.