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.