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