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