Schtuff

Maxwell Daily
spent 10min each on 4 different cardio machines at the gym
JM stuff
JS ankle stuff
Calf stuff
Mwod

Press m2 w4

Maxwell Daily
Leg swings
Band dislocates
C2 rower 1000m
Chins 3x5 between presses
Press 65x5,85x5,95x5
Curls 45x6x3
Dips 3x6
Face pulls 3x10
Shoulder JM
Neck wrap 120 reps

Deadlift m2 w3

Maxwell Daily
Leg swings
band dislocates
3min C2 rower
Deadlift 135x5,185x5,225x3,285x5,315x3,355x1,365x1,385x1x2
Squat 135x5,185x3,225x5x3
Side bends 45x10x3
Seated calf raises 3x5 heavy
Ankle JS stuff
Kneeling abwheel 2x12,1x15
Stretching

Bench m2 w3

C2 1000m
Chin/pull-ups before every press 9x5
Bench 95x5,115x5,135x3,165x5,185x3,205x5 - PR, no prob
DB Bench 50x10x2,x15
Chest supported row 55x12x3

Stuffs

Maxwell Daily Dozen
Leg Swings
Band dislocates
Calf and ankle stretching
Neck harness 25# for 100 reps

Squat m2 w3

Maxwell Daily
Power clean 95x5,115x5,135x3,155x5,175x3,195x1 - f'n easy, hardly any dip needed
Squat 135x5,185x3,225x5,255x3,285x1,295x1,305x1 - no prob, hips rising a little fast.
HLR 3x6
Calf raises 3x5
Ankle JS
More calf stuff
Leg swings
Hip stretching

Press m2 w3

Shoulder and elbow JM
Band dislocates
C2 Rower 750M
Chin/pull-up before press sets 8x5
Press 65x5,75x5,95x3,125x5,145x3,155x1,165x1,175x1 - barely, 175 nearly stalled.
Chin/pull-up before db press sets 3x6
DB press 35x10x3 - easy
Curls 45x10x3 - last couple of curls and last set of chins was hard, got a little more chinning in than usual.
Face pulls 20x20x2

Hike

Saturday -
1hr hike up and downhill

Deadlift m2 w2

JM stuff
C2 rower 1000m
Deadlift 135x5, 185x5, 225x3, 265x3, 305x3, 335x5 - no prob
Squat 135x5, 185x3, 225x5x3
More JM
Leg Swings
JS ankle stuffs
Ab wheel kneeling 3x12
Hip and glute stretching

Bench m2 w2

Maxwell Daily
1000m on C2
Chin/pull-ups sets of 5 before every set of presses, 40 total
Bench 95x5,115x5,135x3,155x3,175x3,195x6(PR) - no prob
DB Bench 55x10x3 - couldn't find the 50s so went with 55 - last set was not easy
Chest supported row - 55x12x3 - easy, I think I like DB rows better but these seem to hit my tarps more.
JS for ankle
Leg swings
Some static stretching
SIJ adjust

Squat m2 w2

JM for lower body and back
C2 rower 1000m
Power clean - 95x5,115x5,145x3,165x3,185x3 - easy, I should start doing these from a hang since I'm dealing with lumpy plates
Squat 135x5,185x3,215x3,245x3,275x3 - went better than I thought it would that early, fast and no prob
HLR 3x6
Side-bends 45x10x3
Seated and standing calf raises 3x10 - very light
JM for upper body
Leg swings
JS band routine for ankles
Worked over the arches, glutes and calves with the tennis ball - left glute extremely tight
Neck harness 25# for 100 reps
CoC work

Press m2 w2

Some JM
Band dislocates
C2 rower 1000m
Press 65x5, 75x5, 95x3, 115x3, 135x3, 145x3 - easy
Chin/pull-ups 7x5 between presses
DB Press 35x10x3
Chin/pull-ups 3x6 between presses
Curls 45x10x3

-Getting up at 0500 now and going to 24hr fitness; shitty polygon shaped plates, and bars that do not look standard length with standard rings. I think this is doable but I'll have to watch it on squat and deadlift day.

Dead m2 w1

Normal warm up
Dead 185x5, 225x3, 245x5, 285x5, 315x5
Squat 135x5, 185x5, 225x5x3

Bench m2 w1

Normal warm up
Bench 115x5, 145x5, 165x5, 185x8 PR
Chin/pull-ups 5x5 between presses
DB Bench 50x10x3 superset with
Chest supported rows 55x12x3
-Park closed for the rest of the month, shin splints, and reorganizing training for this. Calf re/pre-hab, more weights, and less running.

Filler

Maxwell Daily
Leg swings
Band dislocates
Calf stretching
Bands for calves/ankles
Foam roll calves
Calf stretching
Neck wrap 10# for 80 reps - forward, left and right
Neck harness 25#x20x3

Squat m2 w1

Normal warm up
Power clean 95x5,115x5,135x5,155x5,175x5
Squat 135x5,175x5,195x5,225x5,255x5 - not hard but knees coming in and ass rising too fast as usual
HLR 3x6
Sprints 100Mx5 - ab cramp on #4, need to figure out and address the pain in the calves

Press m2 w1

Normal warmup
Chins/pull-ups 5x5 before every press
Press 65x5,85x5,105x5,115x5,145x5 - not easy but I think its a PR
Chins/pull-ups 3x6 before press sets
DB Press 35sx10x3
Curls 45x10x3
Sprints 50Mx5

Jog

Jog 5 miles - 49min - 9:48 pace

Squat and Bench m1 w4

Normal warm up
Bench 95x5,115x5,135x5
Chins 3x5
Squat 135x5,155x5,175x5
Decline sit-ups 3x10

Press m1 w4

Normal warm up
Press 65x5,85x5,95x5
Chin/pull-ups 3x5 between presses
DB hammer curls 3x8 superset with
Dips 3x6
Jog home
Abwheel 3x10
Neck raise 25# for 75 reps

-SIJ felt a little funky jogging in to the gym, but of course I'm super sensitive to anything in that area now. Monitor and consider doing either reps or singles on DL day, not both.

Deadlift m1 w3

Normal warm up
Deadlift 135x5,185x5,225x3,275x5,315x3(strapped in),345x5(good and not too hard),375x1 - meh, I had thoughts of going for 400 today but 375 just didn't have much pop.
Squat 185x3,225x3x2,255x5x1
Sprints 100mx4 - sprinklers again this Tuesday, but the dude hadn't started mowing yet so I was good.
-Hittin the abwheel, neck and grip tomorrow; and possibly press back-off