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