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