Moar eh

Normal warm up
Chins neutral grip - 10, 6 - ugh
Lat pull-down rev grip 140 x 10 - too easy
Bench 185x10 - easy, 185x10 - hard, 155x8 - hard
Calf raise 3.5 plates x10x3 - no prob
Curls 60x10x3 - easy
5min or so treadmill

- inside of thighs still sore as hell

Eh

Normal warm up
Squat 135x5, 225x12, 2x10 - Not a bad weight, more of a conditioning than strength challenge
Press Barx10, 115x12, 115x10, 95x8 - Forgot how bad pressing strength drops off
Push-downs 50x12, 30x12x2 - 30 is a little light
Eliptical 15min

Chillin

Starting Big Beyond Belief for something different and regimented before shit gets real around here.

Normal warm up
Dips 3x12 - easy
Pull-downs 130x12x2, x10 good
Curls 50x12x3 - good
Calf raise 3 plates x12x3 no prob

Jog

Normal warm up
Neck harness 60 reps
Circuit 14 lunges, 14 push-ups, 14 sit-ups, rest x 3 - upped it another couple reps, no prob
Jog 35min - felt long, but I was running late and impatient

Press/Squat m1 w4

Normal warm up
Squat 185x5, 205x3, 245x3, 285x3
Press 105x3, 125x3, 145x3
Chins 6x4 between sets

Squat m1 w3

Normal warm up
Squat 185x5, 225x2, 245x5, 275x3, 305x1, 315x1, 335x1 - Easy, but I want to hit this with good form before moving on
Bench 135x5, 155x3, 185x3, 205x3
Chins 7x4 between squats and benches
Chest-supported row / Dips 3x10
HLR 3x5

Jog

Yesterday 12/23:
Jog 57 min

Joggin

Yesterday 12/21 

Normal warm up 

Normal circuit 

Jog 32 min

Bench m1 w3

Thursday 12/20

Normal  warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Bench 115x5, 135x3, 155x3, 185x5, 205x3, 225x1, 245x1, 255x1
Chins 10x4
Back raise 3x10
Curls 3x8

jog

Normal warmup
Normal circuit
Jog 35min

Dead m1 w3

Normal warm up
Squat 185x3, 205x3, 245x3, 275x3
Dead 225x3, 275x5, 315x3, 355x1, 385x1, 405x1 RPE 9
Bench 135x5, 155x3, 185x3, 205x3
Dips 3x10
Calf raises 3x10
Chins 10x4 between stuff

405 wasn't as hard as I thought it would be but a double would have been ugly

Jog

Normal warm up
Normal circuit
Jog 32min

Press m1 w3

Normal warm up
Squat 185x5, 205x3, 245x3, 275x3
Press 95x5, 125x5, 135x3, 155x5
Chins between 6x4, 8

Jog

Yesterday: off

Today:
Normal warm up
Normal circuit
Jog 33min

Squat m1 w2

Squat 185x5, 225x3, 255x3, 285x3, 315x3 

Bench 135x5, 155x3, 185x3, 205x3 

Chins between 7x4

HLR 3x5 

Curls 3x8

Hike

12/8

2hr hike with the dog

Bench m1 w2

12/7

Squat 135x5, 185x3, 205x3, 245x3, 275x3

Bench 135x5, 165x3, 195x3, 215x3, 235x4 

Chins 7x4 

Back raise 3x10

Seated calf raises 3x12

Chest supported row 3x10-8

Jog

Normal warm up 

Normal circuit 

Jog 31min

Dead m1 w2

Normal warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Bench 135x3, 155x3, 185x3, 205x3
Chins between 6-7x4
Deadlift 225x3, 265x3, 295x3, 335x3, 365x3 - a bit slow
Calf raises 3x15-20
Curls 3x10-8

Cardio

15min c2 row
15min treadmill incline walk
15min eliptical

Nose breathing pace

Press m1 w2

Normal warm up - C2 instead or rope
Squat 135x5, 205x3, 245x3, 275x3
Press 95x5, 115x3, 125x3, 145x3, 175x1 - I cleaned this and it was ugly from the catch up. Need to take it easier
Chins between sets 8x4
Chest supported row 90x8x4
Side-bends 60x10, 75x8, 6

Jog

Normal warm up 

Neck harness 60 reps 

The usual circuit 

30min jog

Squat m1 w1

Yesterday

Normal warm up, but substituted c2 row for jump rope. My right arch was sore for the past couple days.
Squat 135x5, 185x3, 205x5, 245x5, 275x5, 315x1, 335x1 - just right. Hit this one again until comfortably easy
Bench 135x3, 155x3, 185x3, 205x3 - felt heavy relative to other days this cycle. Still easy though.
Chins 8x4 between sets
Face pulls 3x12

Jog

Normal warm up 

Neck wrap 65 reps

Circuit 12 lunge, 12 push-ups, 12 sit-ups x 3 - easy but not getting any easier

Jog 31min

Cardio

Yesterday evening:
c2 row 10min, elliptical 25min

Bench m1 w1

Normal warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Bench 135x5, 155x5, 185x5, 205x5, 225x1, 245x1, 255x1 @ RPE 8, 225x1 is a waste
Chins between sets 8x4
45 back raise 3x10 between benches
Calf raise 3x12-15
HLR 3x5
Curls 3x8

Hike

Hike with the dog 3.75 mile 570' gain, took a couple hours but not countin

Dead m1 w1

10min C2 slow row
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Dead 185x3, 245x5, 275x5, 315x5, 375x1 - easy but felt a little funk in my mid-back so I left it at that.
Bench 135x5, 155x3, 185x3, 205x3
Chins 5x5 between benches

Jog

Normal warm up
Circuit 12 lunge, 12 push-ups, 12 sit-ups x 3
Jog 33min

Press m1 w1

Did a yoga class on Saturday. Other than that I've been a lazy fuck.

Normal warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3, pause on the last rep of each set
Press 65x5, 95x3, 105x5, 125x5, 135x5, 155x1, 175x1 RPE 10 solid rep, but the sticking point was evident. Another clean rep was unlikely.
Chins 6x4 between chins, 6, 2x5 between dips
Dips 12, 10x2

Jog

Normal warm up
Normal circuit
Jog 32min

Dead/press m2 w4

Normal warm up
Deadlift 225x3, 265x3, 305x3, 345x3
Press 95x3, 115x3, 135x3, 145x3
Chins 5x5 between presses

Jog

Normal warm up 

Neck wrap 60 reps or so 

Circuit 12 lunges, 12 push-ups, 12 sit-ups x 3 

Jog 30min

Squat/bench m2 w4

Normal warm up
Bench 115x5, 135x5, 155x3, 175x3, 195x3, 225x3
Chins 6x4
Squat 135x5, 185x3, 225x3, 265x3, 295x3

-Upped the weights to next cycle but only did 3 reps for back off week

Hike

Hike with the dog 40min up 30min down.

Cardio stuff

11/10

40min of easy machine cardio

Jog

Normal warm up 

Neck wrap 55 reps 

Circuit 12 lunges, 12 push-ups, 12 sit-ups x 3 

Jog 30 minutes and change 

Dead / press m2w3

Normal warm up
Dead lift 185x5, 225x5, 275x3, 305x5, 345x3, 385x3
Press 95x5, 115x3, 125x5, 145x3, 165x3
Dips 3x12
Chins 10x4 between presses and dips
GM 165x10x3
DB row 90x10x3
Rev curls 50x10x3

Jog

11/8

Normal warm up
Circuit lunge, push up, sit up 12x3
Jog 30min
Neck harness 3x15

Squat / bench m2 w3

Normal warm up
Squat 135x5, 185x5, 225x3, 255x5, 285x3, 325x3
Bench 135x5, 155x5, 175x3, 195x5, 215x3, 245x3
Chins 8x4 between squats and presses
Lat pull down 145x10, 145x12x2
Back ext 3x15
Db bench 70x10x2, 70x12
Rear laterals 15x20x3
Calf raise 3x10-15

Squat and bench were hard rpe 9s

Cardio

5min C2 row
15min treadmill incline walking
15min elliptical thing
15min another elliptical thing
130-150 HR according to the machines throughout
Chins 3x5, dips 3x10

Jog

Normal warm up
Neck wrap 60 reps
Circuit 12 lunge, push-ups, sit-ups x 3
Jog 27min

Dead / Press m2 w2

Normal warm up
Deadlift 185x5, 225x5, 285x3, 325x3, 365x6
Press 65x5, 85x5, 95x3, 125x3, 135x3, 155x5 - aiming for 6 but 5 was slow enough
Chins 5x4
DB row 90x10x3
Dips 2x10, 1x15
GM 135x10, 155x10, 175x10
Rev curls 45x10, 50x10x2
Sit-ups 3x20

Jog

Yesterday:
Normal warm up
Foam rolling
Neck wrap 60 reps

Today:
Normal warm up
Neck harness 60 reps
Circuit 12 lunges, 12 push-ups, 12 sit-ups x 3
Jog 26min - HRM battery is dead

Squat / Bench m2 w2

Normal warm up
Squat 135x5, 185x5, 235x3, 275x3, 305x6 RPE 8
Bench 115x5, 135x5, 155x3, 175x3, 195x3, 225x6 RPE 9
Chins between 8x4
Lat pull-down 145x10x2, 165x10
Back ext 3x15
Calf raise 3x10-12
DB Bench 65x10x3 go up
Rear laterals 10x20x3 - still sucks
Leg raise 3x10

Good workout considering I slept like shit and had the shits this morning.

Jog

Normal warm up
Neck harness 60 reps
Circuit: lunge, push-up, sit-up x12x3
Jog 27, ahr 142, max 152, min 130, recover 30 152-122

Dead / Press m2 w1

Normal warm up
Dead 185x5, 225x5, 265x5, 305x5, 345x8 grip was starting to give but strong otherwise RPE 8
Press 65x5, 95x5, 115x5, 125x5, 145x8  RPE 9
Chins 5x4 between presses
Calf raises between presses 3x10
DB row 65x10, 90x10x3 - good weight
Dips 3x10 - last set was hard
GM 135x10, 155x10x2 - go up
Rev curls thumbless 45x10x3 - go up
Side-bend 65x10x3

Jog

Normal warm up
Neck wrap 70 reps
Circuit - lunge, push-up, sit-up x12x3
Jog 28min, ahr 140, max 151, min 130, recover 32 151-119

Squat / bench m2 w1

Going to 2x a week and upping the conditioning and attempting to lower fat and cholesterol.

Normal warm up
Squat 135x5, 185x5, 225x5, 255x5, 285x9
Bench 115x5, 135x5, 165x5, 195x5, 215x8
Chins between sets 7x4
Lat pull-down 3x10
DB bench 60x10, 65x10x2
45 deg. back raise 3x15
Half assed hlr's 3x5
Rear laterals 10x20x3

Squat and bench were noticeably stronger than last month. Maybe just a good day or maybe I was on to something with my template last month.

Cardio

20min eliptical thing

10min C2 row

10min walking treadmill 

-AHR 130+, had some dips below 130 - rowing and walking are hard to maintain a high enough HR.

Press/Dead m1 w4

Normal warm up
Jump rope
Squat 135x5, 175x5, 205x5
Press 75x5, 85x5, 105x5
Chins 6x4 between sets
DL 165x5, 205x5, 245x5
5min eliptical

Jog

Neck harness 60 reps
Usual circuit: 12 lunges, 12 push-ups, 12 sit-ups x 3
Jog 27min, ahr 143, max 151, min 134, recover 31 151-120

Bench m1 w4

Squat 135x5, 185x5, 205x5 

Chins 7,6,5

Bench 105x5, 125x5, 155x5

DB row 65x10x3

10min eliptical

Jog

Neck wrap 60 reps

Circuit - lunge, push-up, sit-ups 12 x 3 

Jog 29min, ahr 139, max 150, min 130, recover 29 150-121

Squat m1 w3

Normal warm up
Squat 135x5, 185x5, 225x3, 255x5, 285x3, 325x3
A1 Chins 3x5
A2 DB bench 75x10x3
A3 SLDL 185x10x2, 195x10
B1 Calf raise 4 plates 3x10 
B2 Face-pulls 50x10x2, 60x10
B3 Rev curl 45x10x3
Weighted sit-up 15x10x3

-Slept terribly last night. Need to remember to take an antacid after a Mexican BBQ.
-Was aiming for 5 on the squats but wussed out. The weight was starting to slow down and I didn't feel like pushin it. Repeat.
-Up the weight on the asst. next time

Bench m1 w3

Normal warm up 

Bench 115x5, 135x5, 155x3, 185x5, 215x3, 235x5 

Chins between 3-5x8 

Leg press 340 in plates x 10x3 no prob 

Hammer row 160x10, 145x10x2

Press 125x10, 115x10, 115x8 

Rev fly machine 1x15, 2x10

- A grind on the last rep, especially with no spotter. 

- Go up to 4 plates a side for leg press next time

- Row can go higher too 

-Press can start higher, but end lower

jog

Normal warm up + foam rolling
Neck harness 65 reps
Circuit: 10 lunges, 10 push-ups, 10 sit-ups x 3
Jog 24min, ahr 141, max 150, recover 150-119 31
Ab wheel 3x15

Deadlift m1 w3

Normal warm up
Push-downs 3x10
Deadlift 185x5, 225x5, 275x3, 295x5, 335x3, 375x5
Squat 205x10x3
DB inclines 65x10x2, 65x9
Chins 3,4,5 between presses
Calf raise 3.5 plates, 3.75, 4 x 10
Alt db curl 32.5x10x2, 30x10

-Grip started to go on deads
-Squats sucked but doable
-Inclines go up, the hardest part was getting them into position
-I owe myself some abs tomorrow

Joggin

Normal warm up
Neck wrap 65 reps
Circuit x 3: lunge/rev lunge x 10, push-up variation x 10, sit-ups x 10, rest
Jog 23min, ahr 137, max 151, min 130, recover 30 151-121

Press m1 w3

Normal warm up
Press 85x5, 95x5, 115x3, 125x5, 145x3, 155x5 or 6
Chins between 6x3-5
Lat pull down 160x10, 145x10, 130x10
Bench 165x10x3
GM 185x10, 175x10x2
Rear laterals 17.5x10x3

- I might have done 6 with 155, which would have been a PR, can't remember. Got at least 5 though.
- Pull-downs were about right, try for more next cycle.
- Going cautious with GMs, I don't want too much leg bend on these, but 185 across should be fine.
-All around pretty easy.

Squat m1 w2

10/4

Normal warm up
Squat 135x5, 185x5, 235x3, 275x3, 305x6
SLDL 175x12.x3
DB bench 70x12x3
Calves 3.5 plates x12x3
Rev curls 3x12
Abs 3x12

Jog

Normal warm up
Neck harness 55 reps
10 push-ups, 10 lunges, 10 sit-ups x 3
Jog 23min, ahr 141, max 151, min 131, recover 31 150-119

Bench m1 w2

Normal warm up 

Bench 115x5, 135x5, 155x3, 175x3, 205x3, 225x6 

Chins 3x5, 3x3, 1x6 between presses

Leg press 3.5 plates x12x3

Press 115x12, 105x12, 95x8

Chest supported row 2x12, Hammer row 3 plates x 12

Rear laterals 20x10x3

225x6 was just right 

Will try 4 plates on the leg press on week 3 

Really burnt on that last set of presses, need to make sure I'm taking enough time between sets

Did chest supported row since some douche was using the hammer row like an easy chair

Rear laterals were on the heavy side 

Hike

Sunday hike 1.5 hours

Dead m1 w2

Normal warm up
C2 row 5min
Dead 185x5, 225x5, 275x3, 315x3, 355x6
Squat 185x12x3
DB incline 60x12x2, 60x10
Hammer curl 25x12, 30x12, 10
Calf raise 3 plates x12, 3.5 plates x 12, 3 plates x 12

-Deads no prob, squat sucked but move on up, inclines go to 65, hammer curl stick to 30, 3 plates for calves

Jog

Normal warm up 

Neck wrap 50 reps

10 push-ups, 10 lunges, 10 sit-ups x 3

Jog - 29min, ahr 142, max 151, min 129, recover 23 151-128

Press m1 w2

Normal warm up
Press 65x5, 85x5, 95x3, 115x3, 135x3, 145x9
Chin ladder between 3-5x2
GM 175x12, 155x12x3
Bench 155x12x2, 145x12
Pull-down 150x12, 135x12, 115x12
Face-pulls 3x12
Push-downs 3x12

-50min in gym including 5min jump rope. I'm thinking of moving arms to squat and dl day.

Jog

Normal warm up
Foam rollin
Neck harness 60 reps
push-up x10, lunge x 10 x 3
Jog 23min, ahr 140, max 150, min 130, recover 29, 149-120.
Ab wheel 3x10

-It was in the 60s this morning which had a big impact on my HR.

Squat m1 w1

Normal warm up
Squat 135x5, 185x5, 205x3, 225x5, 255x3, 285x7 or 8
SLDL 135x15x3
Calf raise 2.5 plates x 15x3
DB Bench 52.5x15, 60x15x2
Chin sets for 3-5 between asst. sets
Weighted sit-up 3x15

Lost count on last squat set - pretty sure it was 8 though
SLDL sucked - go to 155k
Calf raise - go up
DB bench - start with 65
Sit ups were wack I should just do the ab wheel at home.

Hike

3.5 mile hike with the dog

Bench m1 w1

Normal warm up
Bench 115x5, 135x5, 165x5, 185x5, 215x8
Chin ladder between benches 3-6, 5
Hammer row 2 plates x15, 2.5 plates x 15, 3 plates x 15
Leg press 4 plates x 15, 6 plates x 15x2
Press 85x15, 95x15, 75x13
Face pull 30x15, 40x15, 50x15

Bench was no prob, leg press and press sucked.

Jog

Normal warm up
Neck wrap 60 reps
10 push-ups, 10 lunges, 10 sit-ups x 3
Jog 22min, 141 ahr, 151 max, 129 min, recover 25

Dead m1 w1

Normal warm up
DL 135x5, 185x5, 225x3, 255x5, 295x5, 335x5
Squat 155x15x3 - move to 175 for the first set
DB incline 40x15, 52.5x15x2 - move to 55
Chins 3x5
Calves - 2.5 plates x15, 3 plates x15 - move to 3 plates plus 10s
Leg raise 3x15

-Pussed out on the deads. Hams are still sore and tight as hell
-Squats sucked. It was a fight not to turn the 3rd set in to breathing squats. Looking forward to DOMS.

Jog

Normal warm up 

10 push-ups, 10 lunges, 10 sit-ups x 3

Jog 23min, ahr 142, max 150, min 131, recover 26 

- Good jog, did 23min continuous in the zone. Hams are fried from yesterday.

Press m1 w1

Reset and new template

Normal warm up
Press 65x5, 85x5, 95x3, 105x5, 125x5, 145x8 - no prob
Bench 135x15, 115x15, 95x15 - go to 145
Pull-down 115x15, 115x15, 105x15 - 135 first
GM 95x15, 115x15, 135x15 - 155 first
Hammer curls 22.5x15x3 - up
Rear laterals 15x15x3 - up

Originally intended to fit lunges in here but fuck that. Workout seemed long, I'll need to time it.

Hike

2hr hike with the dog yesterday

Squat and bench deload

Normal warm up
Squat 135x5, 185x5, 225x5
Bench 105x5, 125x5, 155x5
Chins 3x5 between presses
Hammer row 3x8

Trying benches with pinky on the ring. We'll see how it feels as it gets heavier. Felt OK here.

Jog and circuit

9/13
Normal warm up
Neck 50 reps
Jog 30min
Circuit Push-up, lunge, sit-up x10, 3 times through

Jog was good, I was able to stay below 150 bpm for some long periods and adjust my pace to do so.

Press deload

Normal warm up
Press 70x5, 80x5, 115x5
Chins 3x5 between
GM 95x5, 115x5, 135x5
Lunge 3x10 15lb db

Squat m1 w7

Normal warm up
Squat 135x5, 185x5, 225x3, 265x3, 305x3, 345x epic fail, 275x3
SLDL 175x8, 205x8, 235x6
Weighted sit-ups 3x12
Calf raise 3x15
Leg curls 3x10-12

Set the safety bars on the power rack too high, tapped it, got distracted and couldn't make it back up. My mind was on fail the whole time and no competent spotters available. Resetting at this point since I'm not comfortable benching and squatting without a spotter any further. Going to change up the template a little too as I need to loose some fat. Hopefully strength gains continue but I'm toying with the idea of mandatory resets.  

Bench m7 w1

Normal warmup
Bench 115x5, 135x5 165x3, 195x3, 215x3, 245x3
Inclines 125x8, 145x8, 165x6
Chins ladders 3-6x2
DB row 80x10, 80x30
Push-down 3x10
Face-pulls 3x12
Rev curls 3x10

Bench was easy, inclines were hard.

Hike

2.5 mile hike - f'n hot so cut it short

Deadlift m7 w1

9/6

Normal warm up
DL 185x5, 225x5, 275x3, 305x3, 345x3, 385x3
FSQ 145x8, 165x8, 185x6
Back raise 3x15
Calf raise 3x15
Weighted sit-ups 3x15

Press m7 w1

Normal warm up
Press 65x5, 85x5, 115x3, 125x3, 145x3, 175x1, 165x3
CGBP 145x8, 165x8, 195x6
Pull-up ladders 3-7, 3-5, 3-4 between presses
Lat pull-down 3x-10-15
Rear laterals 3x10
Hammer curls 3x10

Jog +

Normal warm up 

25min jog 

10 push-ups, 10 lunge x 3

Ab wheel 3x10

Jog

Normal warmup
30min jog

Squat m6 w3

Normal warm up
Squat 135x5, 185x5, 225x3, 275x5, 315x3, 355x1
SLDL 185x5, 215x5, 235x5
Leg curls 3x10-15
Calf raise 3x10
Weighted sit-ups 3x12
Side-bends 3x12

355 was no prob although I think it may have been a bit high. Continue with SLDL, need to switch to a hook   grip on these.

Hike

2hr hike with the dog 8/26

Bench m6 w3

Normal warm up
Bench 135x5, 155x5, 175x3, 195x5, 225x3, 255x2
Inclines 125x5, 145x5, 165x5
Chins ladders 3-6x2 between presses
Kroc row 80x10, 80x30
Face-pulls 3x12-15
Push-downs 3x10-15
Rev curls 3x10

RPE 10 on 255x2 - no way in hell I was getting another one. Good PR though. 275 is going to be a struggle.

Deadlift m6 w3

Normal warm up
Deadlift 185x5, 225x5, 275x3, 315x5, 355x3, 395x1
FSQ 175x5, 195x5, 225x5
Side-bend 3x10
Weighted sit-ups 3x10

-395 was pretty easy
-225x5 sucked, hard keeping it on the shoulders with out breaking my wrists. Will reset it back 10% if I remember.
-SIJ still felt like shit today, but as I'm writing this over 12 hours later its feeling better.

Walk

8/23

Normal warm up
30+ minute walk - taking it easy on the back

Press m6 w3

Normal warm up
Press 65x5, 95x5, 115x3, 135x5, 145x3, 165x4
CGBP 155x5, 175x5, 205x5
Chins between 9x3-6
Lat pull-down 3x12-15
Curls 3x10
Face pulls 3x15-20

Back is feeling tricky right where the tailbone meets since squatting, sleeping on the floor and lots or car time this weekend. Tried stretching, mobility, and plenty of hanging from the bar today; nothing is is relieving it too much. Probably won't deadlift tomorrow, just walk and stretch.

Squat m6 w2

Out of town workout

C2 row 5min 

Squat 135x5, 185x5, 225x3, 245x5, 275x5, 315x5 

SLDL 145x10, 165x10, 195x10

DB Inclines 3x10-12 

Chins between 

Lat pull-down 1x10

A bit hung over and feeling gassed. 315x5 almost turned in to breathing squats. 

Bench m6 w2

Normal warm up
Bench 95x5, 115x5, 135x5, 175x5, 195x5, 225x5
Inclines 95x10, 115x10, 135x10
Chins between 9x3-5
DB row 80x10, 80x25
Rev. curls 3x10-12
Push downs 3x12-15

Deadlift m6 w2

8/16

Normal warm up
Dead 135x5, 185x5, 225x3, 275x5, 315x5, 355x5
FSQ 135x10, 155x10, 185x8
Back raise 3x12
Calf raise 3x12-15
Weighted sit-ups 3x12-15

185 was coming falling off my shoulders so hung it up. I think I need to get through the set more quickly and I'll be ok next time.

Jog

Normal warm up
Jog 33min, 33 in zone, 141 ahr, 152 max, min 128, recover 25, 148-125
Ab wheel 3x12
Some lower body stretching since my legs are still sore as fuck

Press m6 w2

Normal warm up
Press 65x5, 95x5, 115x5, 135x5, 145x5
Chins between 5x3-5
Lat pull-down 3x10-15
CGBP 115x10, 145x10, 165x10
Curls 3x12

Worked through this pretty fast, everything easy. Legs are sore.

Squat m6 w1

Normal warm up
Squat 135x5, 185x5, 225x3, 265x3, 295x3, 335x3
SLDL 165x8, 195x8, 225x6
Side-bends 3x12
Calf raises 3x12
Leg curls 3x12-15
Jog 20min, 18.39 in zone, 141 ahr, 153 max, min 127, recover 25 151-126

335x3 was a bit hard, 4 would have been really pushing it. HR seemed high today, not sure if its the heat or because of the leg work.

Bench m6 w1

Normal warm up
Bench 115x5, 135x5, 165x3, 185x3, 215x3, 235x5
Inclines 115x8, 135x8, 155x6
Chins between 9x3-5 reps
DB row 75x10, 75x30

235x5 was just barely, inclines after were rough

Jog

Normal warm up
Neck harness 50 reps
Jog 33 min, 33 in zone, 141 ahr, max 151, min 127, recover 26 151-125
Ab wheel 3x12

Dead m6 w1

Normal warm up
Dead 185x5, 225x5, 295x3, 335x3, 375x3
FSQ 155x8, 185x8, 205x6
Back raise 3x12
Calf raise 3x12-15
Weighted sit-up 3x12

First dead @ 375 was a little slow but overall no prob

Press m6 w1

Normal warm up
Press 85x5, 95x5, 125x3, 145x3, 155x5
CGBP 145x8, 165x8, 185x6
Chins between 8x3-5
Lat pull-down 3x10-15
Curls 3x10-12
Jog 23min, 23 in zone, ahr 141, max 151, min 127, recover 22 150-128

Squat m5 w4

Normal warm up

Squat 155x5, 185x5, 225x5 

SLDL 115x5, 145x5, 165x5 

Side-bends 3x15

Bench m5 w4

Normal warm up
Bench 105x5, 135x5, 165x5
Inclines 95x5x2, 115x5
Chins 5x3-5 between sets
DB row 75x8x3

Jog

Normal warm up 

Neck wrap 60 reps

Jog 32min, 31 in zone, ahr 141, max 153, min 30, recover 28 149-121 - I think something is messed up with my hrm 

50m sprint x 3 on grass

Dead m5 w4

Normal warm up
Deadlift 175x5, 215x5, 255x5
FSQ 95x5, 125x5, 145x5
Back raise 2x5, 1x10
Ab wheel 3x12

Press m5 w4

Normal warm ups
Press 75x5, 85x5, 105x5
CGBP 95x5, 115x5, 145x5
Chins 3x5
Lat pull-downs 3x10
Jog 25min

Hike

Hike with the dog , 3.75 miles, 565'

Squat m5 w3

Normal warm up
Squat 135x5, 185x5, 225x3, 275x5, 305x5, 345x2
SLDL 155x5, 175x5, 195x5
Leg curls 3x10-15
Side-bends 3x15
Jog 24min: 23 in zone, ahr 140, max 150, min 127, recover 27 149-122

-345x3 would have been a stretch, pussed out going solo. Going to increment the squat only 5lbs next cycle.

Bench m5 w3

Normal warmup
Bench 135x5, 155x5, 175x3, 195x5, 225x3, 245x3
Inclines 125x5, 145x5, 165x5
Chins between
DB row 75x10, 75x30
Push-downs 3x12
Face-pulls 3x15
Curls 3x12

-Spotted on the bench, not sure if the guy touched it or not but he said he didn't. Either case RPE 9.

Stairs

Normal warm up
5min walk
5min jog
10min stadium stairs 156 ahr, 172 max, min 117, recover 23 166-143
5min jog
5min walk
Ab wheel

Deadlift m5 w3

Normal warmup - calves were feeling weak during jump rope

Some extra back and SIJ stuff

Deadlift 185x5, 225x5, 275x3, 305x5, 345x3, 385x3 @ RPE 8 

FSQ 155x5, 175x5, 195x5 

45 back raise 3x10-15

Treadmill walk for 5min - calf was knotting where I pulled it so I stopped 

Ab wheel 3x12

Press m5 w3

Maxwell daily 

Stretching 

Jump rope 5min or so 

Press 95x5, 115x5, 125x5, 145x3, 165x3 - PR a little slow but I had another in me 

Chins in between 

Lat pull-downs 5x10 - had to put these up front since people were laying around on the benches 

CGBP 135x5, 155x5, 175x5, 195x5 - easy, the lat pump was fun

Rev curls 3x10-12

Jog 23 min, 21 in zone, ahr 138, max 150, min 112, recover 28 147-119

Squat m5 w2

Normal warm up
Squat 135x5, 185x5, 205x3, 235x5, 275x5, 305x5 RPE 8 - last two weren't all that
SLDL 145x10, 165x10, 195x10
Leg curls 3x10-12
Side-bends 55x10x3
Jog 25min, 25 in zone, 140 ahr, max 152, min 124, recover 20 150-120

Bench m5 w2

Normal warmup
Bench 115x5, 135x5, 155x3, 175x5, 195x5, 225x5
Inclines 115x10, 135x10, 155x10
Chins between
DB row 75x10, 75x30
Push-downs 3x10-15

Squat m5 w1

This happened 7/13 forgot to post

Normal warmups
Squat 135x5, 185x5, 225x3, 255x3, 285x3, 325x3
SLDL 165x8, 195x8, 225x6
Side-bends 4x10
Back raise 3x10
Jog 20min - in zone 20min, ahr 141, max 152, min 128, recover 25 150-125

Back was much better today but not 100%, squats were kind of slow but not too much of  a struggle.

Conditioning

Normal warmups
Walk 5min
Jog 5min
Stadium stairs 13min
Jog 5min
Walk 5min
Planks 30sec front, 30sec sides x3

Dead m5 w2

Normal warmup
Deadlift 135x5, 185x5, 225x3, 265x5, 305x5, 345x5 - no prob
FSQ 115x10, 135x10, 165x10 - I need to stretch the hell out of my tris to set myself up for these
45º back raise 3x10 - crazy lower back pump
Ab wheel 3x12

Press m5 w2

Normal warmup 

Press 65x5, 95x5, 115x5, 125x5, 145x5 - no prob good set

Chins between 

CGBP 115x10, 135x10, 165x10 - last set harder than I thought it was going to be but not bad

Lat pull-downs 5x10 

Rev grip curls 3x10 

Rear laterals 3x10

Jog 20min - 22min, 21 in zone, ahr 140, max 151, min 126 whoops, recover 28, 150-22 nice

Bench m5 w1

Normal warmups
Bench 115x5, 135x5, 155x3, 185x3, 205x3, 235x3
Inclines 115x8, 135x8, 155x6
Chins between
DB row 75x10, 75x25
Push-downs 3x10

Back is still a little tweaked but eases up with stretching and movement, feeling better overall however. 235x3 was fairly easy even though i wasn't focussed mentally.

Deadlift m5 w1

Normal warm up
Deadlift 185x5, 225x5, 285x3, 325x3, 365x3
FSQ 155x8, 175x8, 205x3, crossed arms 135x8
Leg curls 3x10
Airborne shuffle 20min: 21min in zone, ahr 141, max 151, min 130, recover 24 147-123

Fuck, forgot to do abs. One thing is certain I suck at front squats.
Felt some shit in my lower back possibly SIJ on 2nd to last DL set. I need to remember to keep it tight and serious even if the weight isn't. In either case I'm feeling weak today. Sleep has sucked for the past few days.

Press m5 w1

Normal warm up
Press 65x5, 95x5, 125x3, 135x3, 155x4
CGBP - index on the smooth 135x8, 165x8, 185x6
Chins between 7-8x3-6 reps
Lat pull downs 3x10
Rev grip curls 3x10

-Went too heavy with the starting weight for presses but I'm going to ride it out.

Squat m4 w4

Normal warm up
Squat 135x5, 185x5, 225x5
SLDL worked up to 275x3
Walk 5min
Jog 25 min, 24 min in zone, 140 ahr, max 153, min 126 oops, recover 31 153-122
Ab wheel 3x10

Bench m4 w4

Normal warm-ups
Started jumping rope again - felt pretty good
Bench 105x5, 125x5, 155x5
Inclines worked up to 185x3 then 205x1 - these were pretty easy but felt awkward
Chins between
DB row 75x10x3
Curls 3x10

Dead m4 w4

Normal warmup

Neck wrap 50reps 

Deadlift 165x5, 205x5, 245x5

FSQ worked up to 245x3 - form is the limiting factor here 

Walk/jog 25min, 24 in zone, ahr 140, max 151, min 128, recover 26 149-123

Ab wheel 3x10

Press m4 w4

Normal warmup 

Press 75x5, 85x5, 105x5 

Close grip bench - worked up to 225 @ RPE 8 

Chins between 

Finished with a set of 15 lat pull-downs

Jog/walk

Normal warm up
walk 5min
jog/walk 40min, 39 in zone, ahr 141, max 153, min 129, recover 26 150-124
walk then stretch

Deadlift m4 w3

The usual warm up

Squat 135x5, 185x5, 225x3, 265x3, 295x3
Bench 115x5, 135x5, 165x3, 195x3, 215x3
Chins between
Deadlift 185x5, 225x5, 275x3, 305x5, 345x3, 385x3
Side-bends 3x12
Rev curls 3x10

- RPE 8 on the deadlift although a little slow.

Conditioning stuff

6/28
Walk 5min
Jog/walk another 5min
Stadium steps x 8 or so
Jog/walk to round out the half hour
18 in the zone, AHR 145, max 172, min 120, recover 20 148 to 128
Ab wheel 3x10

Bench m4 w3

Normal warmup
Squat 135x5, 185x5, 225x3, 265x3, 295x3
Bench 115x5, 135x5, 165x3 195x5, 215x3, 245x4 @ RPE 9
Chins between
Lat pull down 5x10
Press 4x10
10min jog/walk cool down

Wasn't feeling especially good today but I had a competent spotter.

Squat m4 w3

Normal warmup
Squat 135x5, 185x5, 225x3, 265x3, 295x3, 335x3
Bench 115x5, 135x5, 165x3, 195x3, 215x3
Chins between
Chest supported row 5x10

Started to GM a bit with 335 and got a little slow so hung it up. Definitely look for 4 next time.

Dead m4 w2

Normal warm up
Squat 135x5, 185x5, 225x3, 265x3, 295x3
Bench 115x5, 135x5, 165x3, 195x3, 215x3
Chins between
Deadlift 185x5, 225x5, 285x3, 325x3, 365x5

walk, jog, etc.

The usual warmups
Neck harness 50reps
Walk 5min
Walk/Jog 25min, 24 in zone, AHR 140, recover 29 150-121
Walk a few
Ab wheel 3x10

bench m4 w2

The usual warmups

Squat 135x5, 185x5, 225x3, 265x3, 295x3 

Bench 115x5, 135x5, 155x3, 175x3, 205x3, 225x6 

Chins sets of 3-6 between 

Lat pull-down 5x10 superset with Press 90x10x3 

225x6 was pretty smooth, 7 is easily doable. No spotter today. 

jog/walk

Maxwell daily
Neck wrap x 50
Stretching
Walk 5
Jog/walk 24min, 23 in zone, AHR 140, recovery 25 (149-24)
Walk 5
Ab wheel 3x10

Squat m4 w2

Maxwell daily
Stretching
c2 row 5min 1000m
Light curls and tri ext 3x15 while waiting for a squat rack
Squat 135x5, 185x5, 205x3, 245x3, 285x3, 315x5 - PR @ RPE 9
Bench 115x5, 135x5, 165x3, 195x3, 215x3
Chins between things
Chest-supported row 5x10

Walk/jog

Walk 5min
Walk/jog 36 min, AHR 141, recovery 17 - 149-132
Walk 5min

Deadlift m4 w1

Maxwell daily
Stretching
5min c2 row 1000m
Squat 135x5, 185x5, 225x3, 265x3, 295x3
Bench 115x5, 135x5, 165x3, 195x3, 215x3
Chin sets in between 3-6 reps
Deadlift 185x5, 225x3, 265x5, 305x5, 340x5 - forgot a 5# plate, I thought something felt funny

Bench m4 w1

The usual stretching and mobility

C2 row 5min 

Squat 135x5, 185x5, 225x3, 265x3, 295x3

Bench 115x5, 135x5, 165x5, 195x5, 215x5, 195x5, 165x5

Chins 3-6 reps between sets 

Chest supported row 5x10

I need to be slapped for starting to make big changes to something that seems to be working. I'm still sore from Monday's squats and 295 felt way heavy. 

Template will go like this now:

Mon - Squats 5/3/1, bench 65%x3, 75%x3, 85%x3, rows 5x10

Tue - Walk/jog, abs, neck
Wed - Squat 65%, 75%, 85%x3, bench 5/3/1, press 3x10 superset with lat pull downs 5x10
Thurs - Walk/jog, abs, neck 

Fri - Squat 65%,75%,85%x3, bench same %, deadlift 5/3/1

Sat/Sun - optional long hike/bike

If anything I'll go to higher percentages on the light days and move from 5/3/1 to 3/5/1

Jog

6/13

The usual warm ups 

Walk 5min 

Walk/jog 20min HR between 130 and 150 

Walk 5min

Squat m4 w1

Maxwell daily
Stretching
Walk/jog 5min
Squat 135x5, 185x5, 225x5, 265x5, 295x5, 265x5, 225x5
Bench 115x5, 135x5, 165x3, 195x3, 215x3
Chins 3-6 between sets
Lat pull-down 5x10
Press 85x3x10
Walk 5min

295 was no prob for 5 and the extra volume wasn't bad. The gym portion of the workout took about an hour.

Deadlift m3 w3

Maxwell daily
Stretching
C2 row 5min
Squat 135x5, 185x5, 225x3, 255x3, 285x3
Bench 115x5, 135x5, 165x3, 185x3, 215x3
a few sets of chins between things
Dead 135x5, 185x5, 225x3, 275x3, 295x5, 335x3, 375x3

Squat m3 w3

Maxwell daily
Stretching
C2 row 5min
Squat 135x5, 185x5, 225x3, 255x5, 285x3, 325x3 no prob
Bench 115x5, 135x5, 165x3, 185x3, 215x3
Chest supported row 5x10
Press 80x10x3
Weighted sit-ups 3x8

walk/jog

Maxwell daily 

stretching 

Walk with a few jogs mixed in 30min 

Ab wheel 3x10 

Nailed calves with lacrosse ball 

- Calf felt shitty later. Not sure if this is due to jogging for the first time on it or the SMR rapage. 

Bench m3 w3

Maxwell daily
Stretching
C2 row 5min
Squat 135x5, 185x5, 225x3, 255x3, 285x3
Bench 115x5, 135x5, 185x5, 215x3, 235x4
Chins 10x3-5 between sets
Curls 3x8

Deadlift m3 w2

Maxwell daily
Stretching
5min C2
Squat 135x5, 185x5, 225x3, 255x3, 285x3
Deadlift 225x5, 275x3, 315x3, 355x5
Side bends 45x10x3
20 min walk

Squat m3w2/bench m3w2

Maxwell daily
Stretching
Rolled calves
5min c2 row
Squat 135x5, 185x5, 225x5, 275x5 - easy no prob
Bench 115x5, 135x5, 175x3, 205x3, 225x5
Lat pull-down 5x10
Press 80x10x5

Easy

Maxwell daily
Stretching
Rolled calves
30min walk
Ab wheel 3x10

Deadlift m3 w1

Maxwell daily
Stretching
Rolled calves
5min C2 row
Bench 95x5, 135x5, 165x3, 185x3, 215x3
Chins 5x3-5
Squat 135x5, 185x5, 225x5
Dead 135x5, 185x5, 225x5, 275x5

No prob with the calf. Jumped off of the chin bar without thinking and it felt a little funky but didn't hurt.

Bench m3 w1

Maxwell daily
Stretching
Rolled calves
C2 row 5min
Squat 135x5x3
Bench 115x5, 135x5, 165x5, 185x5, 215x7 - hoping for 8-9 but no gas today
Chins between bench sets 3-5
Lat pull downs 5x10
Press 70x10x4 sucks

Felt a pop in my calf on Tuesday on my second  hill sprint. A nice little strain but nothing too bad. The past couple days I haven't been quite so gimpy, but definitely not ready for any impact or walking out heavy squats.

Squat m3 w1

Maxwell daily

Stretching/rolling 

Jump rope 

Squat 135x5, 185x5, 225x5, 255x5, 285x8 @ RPE 8

Bench 115x5, 135x5, 165x3, 185x3, 215x3

Chins 6x3-5 between sets

Chest supported row 5x10 45lb plate - add 10#

Seated calf raises 3x10 

45 degree back raise 3x10

Deadlift m2 w4

Maxwell daily
Stretching
Rope
Squat 135x5x2, 185x5
Press 95x5x3
Deadlift 225x3, 255x3, 295x3, 335x3

Bench m2 w4

Usual warm ups 

Jump rope 

Squat 135x5, 185x5, 205x5 

Bench 135x5, 165x3, 185x3, 215x3 

Chins sets of 3-5 between 

Sprints

Usual warm up
Hill Sprints x 6

Squat m2 w4

Maxwell daily
Stretching/rolling - still have an issue with the right shoulder in a specific plane
Jump rope
Squat 135x5, 185x5, 225x3, 255x3, 285x3
Dips 3-4x10
Chins 3-5 reps between sets
Face pulls 3x15

Deadlift m2 w3

Normal warm up
Squat 135x5, 185x5, 215x3, 245x3, 285x3
Bench 115x5, 135x5, 165x3, 185x3, 205x3
Chins and pull-ups between sets
Deadlift 185x5, 225x3, 285x5, 325x3, 365x5

Sprints

Thursday 5/3

6 Hill sprints
Abwheel 2x20

Bench m2 w3

Normal warm up

Squat 135x5, 185x5, 215x3, 245x3, 285x3

Bench 115x5, 135x5 185x5, 205x3, 235x4 PR @ RPE 8 

Chin/pull-ups x 4 throughout

DB row 90x10x3

Sprints

Normal warm up
hill sprints x 6 - tough but the new minimum

Squat m2 w3

Maxwell daily
Stretching/rolling
Glute stuff
Jump rope
Squat 135x5, 185x5, 245x5, 285x3, 315x5 - PR @ RPE 8
Bench 115x5, 135x5, 165x3, 185x3, 205x3
Chins/pull-ups 3-5 throughout
Lat pull downs 3x10-12

Dead m2 w2

Maxwell daily
Stretching/rolling
Jump rope
Squat 135x5, 185x5, 215x3, 245x3, 285x3
Bench 115x5, 135x5, 165x3, 185x3, 205x3
Dead 185x5, 225x5, 265x3, 305x3, 365x5
Chins/pull-ups 3-4 between most squat and bench sets
Curl/rev curl 5x10

Sprints

The usual warmup and 6 hill sprints yesterday - my legs was hurtin

Bench m2 w2

Maxwell daily
Stretching / rolling
Jump rope
Squat 135x5, 185x5, 215x3, 245x3, 285x3
Bench 115x5, 135x5, 175x3, 195x3, 225x6 - PR @ RPE 8
DB Row 90x10x3
Chin/pull-ups x3-4 between squats and benches
45 degree back raise 3x10 between benches

Squat m2 w2

Maxwell daily
Stretching and rolling
Jump rope
Squat 135x5, 185x5, 235x3, 265x3, 295x7 PR @ RPE 8
Side-bends 3x12
Lat pull-downs 3x10-12
Bench 115x5, 135x5, 165x3, 185x3, 205x3
Chin/pull-ups x3-4 between squats and benches
A couple sets of 45 degree back raises between benches - I think I'll have to start doing this more

Deadlift m2 w1

Maxwell daily 

Stretching and rolling 

C2 row 1000m 

Squat 135x5, 185x5, 215x3, 245x3, 285x3 

Bench 115x5, 135x5, 165x3, 185x3, 205x3

Deadlift 185x5, 225x3, 245x5, 285x5, 325x5

Sprints

Usual warm up and 5 hill sprints. Still sucking wind. Took a total of 13min or so.

bench m2 w1

Maxwell daily
Stretching and rolling
C2 row 1000m
Squat 135x5, 185x5, 215x3, 245x3, 285x3
Bench 115x5, 135x5, 165x5, 185x5, 205x5
Chins 3-5x5 between benches
DB row 90x10x3

Sprints n abs

Maxwell daily
Stretching and rolling
Hill sprints x 5
Ab wheel - kneeling 3x15

Squat m2 w1

Maxwell daily
Stretching and rolling
Glute drill
Jump rope
Squat 135x5, 185x5, 215x5, 245x5, 285x5 - easy
Side-bends 3x10
Bench 135x5, 165x3, 185x3, 205x3
Chins 3x5 between benches
Lat pull-down 3x10
Curls and calves

Deadlift m1 w3

Maxwell daily
Stretching and rolling
Jump rope
Squat 135x8, 165x8, 195x6
Bench 95x6, 125x8, 145x8
Chins 3x5
Deadlift 185x5, 225x3, 275x5, 315x3, 355x3

Stuff

Maxwell daily
Stretching etc
Hill sprints x 5 - new hill and hard
Ab wheel 3x12

Bench m1 w3

Maxwell daily
Stretching
Rolling
Jump rope
Squat 135x8, 165x8, 195x8
Bench 95x5, 125x5, 145x3, 185x5, 205x3, 225x1, 245x1, 265x1 PR, 275xfail
Chins sets of 4 between presses
DB Row 90x10x3

Barely missed with 275, I'll probably do a single here and there with 265 to get comfortable.

Sprints n neck

Maxwell daily
Stretching
Rolled hip flexors
Cook hip bridges
Hill sprints x7
Neck wrap 100 reps
-

squat m1 w3

Maxwell daily
Stretching
Foam rolled glutes and hip flexors
Glute activation drills
Jump rope
Squat 135x5, 165x5, 195x5, 245x5, 275x3, 305x5 - no prob
Bench 95x8, 125x8, 145x8
Chins 3x5 between benches
Lat pull-downs 3x10
HLR 3x3
Weighted sit-up 1x10
Standing calves and rear laterals 3x12
-Back is doing way better after some trigger point work and stretching over the weekend. Still not quite 100%

Deadlift m1 w2

Maxwell daily
Stretching
Jump rope
Squat 135x6, 165x6, 195x6
Bench 95x8, 125x8, 145x8
Deadlift 225x5, 265x3, 295x3, 335x3
-Feels like I strained a muscle right over my left kidney, the feeling differs with movement so I'm pretty sure its just muscle. In either case I took it easy today, and nothing seemed to exacerbate the pain.

Runnin

Maxwell daily
Stretching
Hip flexor foam roll
Hill sprints  x 6

Bench m1 w2

Maxwell daily
Stretching
Foam rolled upper back and hip flexors
Bench 95x5, 125x5, 145x3, 165x3, 195x3, 215x8 RPE 8, PR
Chins 6x4 between benches
DB row 80x10-12x3
Squat 135x6, 165x8, 195x8

Sprints

Maxwell daily
Stretching
Hill Sprints x 6
Ab wheel

Squat m1 w2

Maxwell daily 

Stretching 

Glute activation stuff 

Jump rope 

Squat 135x5, 185x5, 225x3, 255x3, 285x3, 315x1, 335x1, 345x1 @ RPE 8 - real easy 

Bench 95x8, 125x8, 145x8 

Chins 3x4 between benches 

Lat pull-downs 3x10 

Dead m1 w1

Maxwell daily
Stretching
Glute stuff
Squat 135x8, 165x8, 185x8
Bench 95x8, 125x8, 145x8
Chins 3x4 between benches
Deadlift 185x5, 225x3, 245x5, 275x5, 315x5
Hammer curl / side-bend super set 3x8

Hills

Maxwell daily
Stretching
Hill sprints x 5

Bench m1 w1

Maxwell daily
Stretching
Glute stuff
Jump rope
Bench 95x5, 115x5, 135x5, 155x5, 185x5, 205x5
Chins sets of 4 between presses
DB Row 75x10x3
Squat 135x8, 165x8, 185x8 - stick with 5 reps

Catch up

Maxwell daily
Stretching - minus hip flexors, been having some front hip pain in the bottom of my squats and sounds characteristic of this: http://www.ericcressey.com/newsletter150html. So chilling on that for a couple weeks and working on glute activation stuf, hip mobility, and full hip extension at the top of squats/deads.
Neck
Hills x5
Lying windshield wipers 3x10
Ab wheel 3x10
Cook hip lifts 3x10

Squat m1 w1

Maxwell daily 

Stretching 

Jump rope 

Squat 135x5, 165x5, 185x5, 205x5, 245x5, 275x5 - fast and easy, felt like doing more after 

Bench 95x8, 115x10, 135x10 

Chins 3x4 between bench sets 

Lat pull-down reverse grip - 3x10 

Calf raises 3x10 between latz

Hike

Hike on Saturday - 2.5 hours

Bench

Maxwell daily
Stretching
Bench 135x5, 185x4, 215x3, 225x1, 245x1,2,3
Hammer row machine 5x5
Curls 3x8

Squat

From Wednesday

Maxwell daily 

Stretching 

C2 row 1000m  

Squat 135x5, 185x4, 225x3, 275x2, 325x1,2,3

Bench 95x5, 115x5, 135x5, 185x5

Press

Maxwell daily
Stretching
C2 row 5min
Clean and press - worked up to 185x1
Curls 4x10
Face pulls 3x15

Squat

Maxwell daily
Stretching
Jump rope
Squat 135x5, 185x4, 225x3, 275x2, 325x(1,2,3)x2, 1,2
Side-bends 3x12

Bench

Maxwell daily
Stretching
Jump rope
Bench 135x5, 185x3, 205x2, 225x1, 245x(1,2,3), 245x(1,2)x3 - no spotter today 2's were hard enough
Hammer row machine 15, 5, 4 - rest/pause
10min C2 row - easy pace 1800m or so

Feeble attempt to squat

JM
Stretching
Rope
Squat 135x5, 185x4, 225x3, 275x2, 315x1, 335x1, 325x1-2x3
Side-bends 3x10
-Had nothin on it today, still sore and work is spilling over. Thinking about going to day 1 upper, 2 lower/a little conditioning, 3 conditioning/off.

Beeenchin

Maxwell daily
Stretching
Jump rope
Bench 135x5, 185x3, 205x2, 225x1, 245x(1,2,3) - 3's were spotted and a rep PR. Last one was an RPE 9
Lat pull downs neutral grip rest-pause style 12, 4, 3
10min walk

Squat n dead

5k walk yesterday

Today:
C2 row 1000m
Squat 135x5, 185x4, 225x3, 275x2, 325x(1,2,3) - hard
Deadlift 225x3, 275x2, 315x2, 365x1, 385x1, 405x1 - easy
C2 row 2000m

Bench n sprint

3/9

Maxwell daily 

Stretching

5min c2 row

Bench 135x5, 185x4, 205x3, 235x(1,2,3)x3 

-posting this 2 days later but from what I remember the 3's weren't easy but I should give 245 a go 

Row machine rest pause style 

Hill sprints x7

Squat and a few sprints

Maxwell daily
Stretching
Jump rope
Squat 135x5, 185x4, 225x3, 275x2, 315x(1,2,3)x3 - 3's were a little hard
Hill sprints x 5

Bench

Maxwell daily
Stretching
5min C2 row
Bench 135x5, 185x3, 205x2, 235x(1,2,3)x3 - no spot, rep 3 was hard but smooth
Some row machine - neutral grip 10, 8, 3x6

Squat n sprint

Maxwell daily
Stretching
Jump rope
Squat 135x5, 185x4, 225x3, 275x2, 305x (1,2,3)x3 no prob, hips rising a little
HLR 2x5, 3
Hill sprints x 8

Hike

3/4 hike with the dog 2hrs

Bench

5min C2 row
Bench 135x5, 185x3, 205x3, 235 x (1,2,3) x3
Bent rows 135x5, 155x5, 185x5, 155x5x2
Light seated and standing calf raises 3x10
Curls 4x10

Squat n sprint

Maxwell daily
Stretching
Jump rope
Squat 135x5, 185x4, 225x3, 275x2, 295x(1/2/3)x3 - no prob
Hill sprints x5

Bench

Maxwell daily
Stretching
Jump rope
Bench 115x5, 135x3, 185x3, 205x2, 235x 1/2/1/2/3/1/2
Chest supported row 5x6

Nasty DOMS in my thighs.

Sprints etc

Maxwell daily
Stretching
Hill sprints x 6
Ab wheel 3x10
Neck 100 reps

Bench

Maxwell daily 
Stretching 
Jump rope 
Bench 115x5, 135x4, 185x3, 205x2, 225x(1,2,3)x3
Chins/pull-ups sets of 3 between most sets 
Surgs 225x5x5 or 6
Curls 4x10

Squattin

Maxwell daily
Stretching
Jump rope
Squats 135x5, 185x4, 225x3, 275x2, 295x(1,2,3)x3 no prob

-Going to have to bench and squat on the same day to make time for hill sprints doh

Hike

Hike 5.5 miles, 1430' gain, 2 hours or so

Press/Dead m2 w4

Maxwell daily
Stretching
Jump rope
Squat 135x5, 155x5, 185x5
Press 65x5, 95x5, 115x5
Deadlift 135x5, 185x5, 225x5

Squat m2 w4

Maxwell daily
Stretching
5min C2 row
Squat 135x10, 155x10, 185x8
DB inclines 50x6x3
DB row 70x5x3
Jump rope 5min

Hike

2hr hike, 4.25 miles, 1050' elevation gain

Bench m2 w3

Maxwell daily
Stretching
Jump rope
Bench 95x5, 115x5, 135x3, 165x5, 195x3, 215x6
Pull-up assist machine 3x10
Squat 135x6, 155x8, 185x8

Squats last today due to douche bags in the racks.

Squat m2 w3

Maxwell daily
Stretching
Jump rope
Squat 135x5, 185x5, 225x5, 255x3, 285x6 RPE 8
DB inclines 50x12x2, 15
DB Row 75x10x3
HLR 2x5

Not the best set, with hip rise and knee drift. Need to train flexibility.

Sprints and neck

Maxwell daily
Stretching
Hill sprints x 8 - 18min or so
Neck wrap 100 reps

Bench m2 w2

Maxwell daily
Stretching
C2 row 5min
Squat 135x8, 155x8, 185x8
Bench 95x5, 115x5, 135x3 155x3, 185x3, 205x8 @ RPE 8
Pull-up assist machine 3x10

Squat m2 w2

1.5 hour hike yesterday

Maxwell daily
Stretching
Jump rope
Curls and push-downs while waiting for a rack to open up
Squat 135x5, 155x3, 185x3, 215x3, 245x3, 275x8 @ RPE 8 - Not the best set, a little knee drift again and hips rising a little fast. However, it was easy and the reps were quick.
Side-bends 45x15x3
DB Inclines 55x10x3 - couldn't find the other 50, fair weight though
DB Row 85x10x3 - I'm going to back off the weight and do these with a little more purpose than yanking on the DB. I should really title these things Kroc rows.

Press/Dead m2 w1

Maxwell daily
Stretching
C2 row 5min
Squat 135x10, 155x8, 185x6
Press 65x5, 95x5, 105x5, 115x5, 135x12 - last one was a little grindy - I thought I was going to stay away from that
Deadlift 135x5, 175x5, 215x3, 225x5, 265x5, 295x13 - no prob RPE 8

Bench m2 w1

Maxwell daily
Stretching
C2 row 5min
Squat 135x8, 155x8, 185x8
Bench 95x5, 115x5, 135x3, 145x5, 165x5, 195x11 - PR with a couple reps to spare but, I shouldn't be pushing it this hard. Form was shit on a couple of these reps.
Lat pull-downs 3x10
Curls 3x10
Calf raise 3x10

Conditioning n shit

JM
Stretching
Neck wrap 100 reps or so
Hill sprints x6
Abwheel 3x10

Squat m2 w1

A couple hikes over the weekend 1.5 hours, and 2 hours

Maxwell daily
Stretching
C2 row 5min
Squat 135x5, 155x5, 185x3, 195x5, 225x5, 255x10 - knees coming in a little, tired and legs felt a little fatigued.
DB inclines 45x15x3
DB row 85x10x3

Press/Dead m1 w4

Maxwell daily
Stretching
C2 row 5min
Squat 115x5, 145x5, 175x5
Press 65x5, 95x3, 115x3, 125x3
Chins 3x3
Deadlift 135x5, 175x5, 205x3, 225x3, 255x3, 285x3
Side-bends 3x15
Curls 3x8
Calf raises 3x10

Bench m1 w4

Maxwell daily
Stretching
C2 row 10min
SQ 115x5, 145X5, 175X5
Bench 95x5, 115x5, 135x3, 165x3, 185x3
Chins 5x3 between press sets
Hill sprints x3

Its about a 10min drive to the hill from the gym. Definitely doable if I'm on it in the morning.

Squat m1 w4

Maxwell daily dozen
Stretching
C2 row 5min
Squat 115x5, 145x5, 175x3, 195x3, 215x3, 245x3
DB inclines 45x5x3
DB row 85x5x3
HLR 3x5

Press / Dead m1 w3

Maxwell daily
Stretching
C2 row 5min
Squat 115x10, 145x8, 175x8
Press 65x5, 95x3, 115x5, 125x3, 145x7 - PR RPE 9
Deadlift 135x5, 175x5, 205x3, 255x5, 285x3, 325x8 - easy RPE 8

Sprints n neck

Maxwell daily dozen
Upper body foam rolling and stretching
Neck harness 100 reps
5 hill sprints - new hill, its better

Bench m1 w3

Maxwell daily 

Stretching

C2 row 5min 

Squat 115x10, 145x10, 175x10 

Bench 95x5, 115x5, 135x3, 165x5, 185x3, 205x8 @ RPE 8 - on the easy side 

Chin-ups 3x7 

Face pulls 3x12

Squat m1 w3

Maxwell daily
Stretching
C2 row 5min
Squat 115x5, 145x5, 175x3, 215x5, 245x3, 275x7 @ RPE 8 - easy but knees were drifting a little bit
Incline DB 45x12, 45x15x2
DB Row 85x10x3-4?
Calf raises 3x10-12

Press/Dead m1 w2

Maxwell daily dozen
Stretching
C2 row 5min
Squat 115x8, 145x8, 175x8
Press 65x5, 95x5, 105x3, 125x3, 135x11 @ RPE 9 - trying too hard here
Chin/pull-ups in between 2x3, 2x4, 1x5
Deadlift 135x5, 175x5, 205x3, 235x3, 275x3, 305x12 @ RPE 8 - grip related
Curls 3x8
Weighted sit-ups 3x8

Stuff

Maxwell daily dozen
Neck harness 100 reps
30min walk
Some stretching
Calves are sore as hell

Bench m1 w2

Maxwell daily dozen
Foam roll calves
Stretching
C2 Row 10min - needed some extra wake up time
Squat 115x6, 145x8, 175x10
Bench 95x5, 115x5, 135x3, 155x3, 175x3, 195x10 - PR no prob
Pull-ups 3x6
Leg curls 3x10-12
Face pulls 3x10-15

Conditioning?

Maxwell Daily Dozen
Foam rolling
Stretching
Expeditionary hill sprint workout - found a hill and ran it 5 times, damn I'm out of shape.
Neck wrap 100 reps forward/left/right
Been really slacking on specific mobility work from mwod's and need to get back in to it during tv time in the evenings.

Squat m1 w2

Maxwell Daily Dozen
Stretching
C2 row 5min
Squat 115x5, 145x5, 175x3, 205x3, 235x3, 265x8 @ RPE 8
DB inclines 40x15x3 - good weight for this range
Pull-ups 3,4,4 between sets
DB row 80x10x3 - go to 85
HLR 2x5
Decline sit-ups 1x20

Press/Dead m1 w1

JM
Stretching
C2 row 10min
Squat 115x10, 145x8, 175x6
Press 65x5, 95x5, 115x5, 125x12
Chin/pull-ups 3x3-4 between sets
Deadlift 135x5, 175x5, 205x3, 225x5, 255x5, 285x12
Side-bends 45x12x3
Curls 3x10
Calf raise 3x15

Everything was easy

Bench m1 w1

JM
Some stretching
C2 row 5min
Squat 115x8, 145x8, 175x8
Bench 95x5, 115x5, 135x3, 145x5, 165x5, 185x11 - PR
Neutral grip chins 9,5,5 - go for 3x6 next time
Started to do some leg curls but the seated machine sucks too much. The regular machine was occupied by some slut.

Sprints n abs

Maxwell Daily
Stretching
50m sprints x10
Kneeling ab wheel 3x15

Squat m1 w1

5min stationary bike
Squat 115x5, 145x5, 175x3, 195x5, 215x5, 245x10 PR, easy
DB inclines 35x12,15,20 - too easy
Chin/pull-ups 3,4,5 between presses
DB Rows 75x10x3 easy
Calf raises 3x10-15

In and out in about 30min