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