Jog +

Normal warm up 

25min jog 

10 push-ups, 10 lunge x 3

Ab wheel 3x10

Jog

Normal warmup
30min jog

Squat m6 w3

Normal warm up
Squat 135x5, 185x5, 225x3, 275x5, 315x3, 355x1
SLDL 185x5, 215x5, 235x5
Leg curls 3x10-15
Calf raise 3x10
Weighted sit-ups 3x12
Side-bends 3x12

355 was no prob although I think it may have been a bit high. Continue with SLDL, need to switch to a hook   grip on these.

Hike

2hr hike with the dog 8/26

Bench m6 w3

Normal warm up
Bench 135x5, 155x5, 175x3, 195x5, 225x3, 255x2
Inclines 125x5, 145x5, 165x5
Chins ladders 3-6x2 between presses
Kroc row 80x10, 80x30
Face-pulls 3x12-15
Push-downs 3x10-15
Rev curls 3x10

RPE 10 on 255x2 - no way in hell I was getting another one. Good PR though. 275 is going to be a struggle.

Deadlift m6 w3

Normal warm up
Deadlift 185x5, 225x5, 275x3, 315x5, 355x3, 395x1
FSQ 175x5, 195x5, 225x5
Side-bend 3x10
Weighted sit-ups 3x10

-395 was pretty easy
-225x5 sucked, hard keeping it on the shoulders with out breaking my wrists. Will reset it back 10% if I remember.
-SIJ still felt like shit today, but as I'm writing this over 12 hours later its feeling better.

Walk

8/23

Normal warm up
30+ minute walk - taking it easy on the back

Press m6 w3

Normal warm up
Press 65x5, 95x5, 115x3, 135x5, 145x3, 165x4
CGBP 155x5, 175x5, 205x5
Chins between 9x3-6
Lat pull-down 3x12-15
Curls 3x10
Face pulls 3x15-20

Back is feeling tricky right where the tailbone meets since squatting, sleeping on the floor and lots or car time this weekend. Tried stretching, mobility, and plenty of hanging from the bar today; nothing is is relieving it too much. Probably won't deadlift tomorrow, just walk and stretch.

Squat m6 w2

Out of town workout

C2 row 5min 

Squat 135x5, 185x5, 225x3, 245x5, 275x5, 315x5 

SLDL 145x10, 165x10, 195x10

DB Inclines 3x10-12 

Chins between 

Lat pull-down 1x10

A bit hung over and feeling gassed. 315x5 almost turned in to breathing squats. 

Bench m6 w2

Normal warm up
Bench 95x5, 115x5, 135x5, 175x5, 195x5, 225x5
Inclines 95x10, 115x10, 135x10
Chins between 9x3-5
DB row 80x10, 80x25
Rev. curls 3x10-12
Push downs 3x12-15

Deadlift m6 w2

8/16

Normal warm up
Dead 135x5, 185x5, 225x3, 275x5, 315x5, 355x5
FSQ 135x10, 155x10, 185x8
Back raise 3x12
Calf raise 3x12-15
Weighted sit-ups 3x12-15

185 was coming falling off my shoulders so hung it up. I think I need to get through the set more quickly and I'll be ok next time.

Jog

Normal warm up
Jog 33min, 33 in zone, 141 ahr, 152 max, min 128, recover 25, 148-125
Ab wheel 3x12
Some lower body stretching since my legs are still sore as fuck

Press m6 w2

Normal warm up
Press 65x5, 95x5, 115x5, 135x5, 145x5
Chins between 5x3-5
Lat pull-down 3x10-15
CGBP 115x10, 145x10, 165x10
Curls 3x12

Worked through this pretty fast, everything easy. Legs are sore.

Squat m6 w1

Normal warm up
Squat 135x5, 185x5, 225x3, 265x3, 295x3, 335x3
SLDL 165x8, 195x8, 225x6
Side-bends 3x12
Calf raises 3x12
Leg curls 3x12-15
Jog 20min, 18.39 in zone, 141 ahr, 153 max, min 127, recover 25 151-126

335x3 was a bit hard, 4 would have been really pushing it. HR seemed high today, not sure if its the heat or because of the leg work.

Bench m6 w1

Normal warm up
Bench 115x5, 135x5, 165x3, 185x3, 215x3, 235x5
Inclines 115x8, 135x8, 155x6
Chins between 9x3-5 reps
DB row 75x10, 75x30

235x5 was just barely, inclines after were rough

Jog

Normal warm up
Neck harness 50 reps
Jog 33 min, 33 in zone, 141 ahr, max 151, min 127, recover 26 151-125
Ab wheel 3x12

Dead m6 w1

Normal warm up
Dead 185x5, 225x5, 295x3, 335x3, 375x3
FSQ 155x8, 185x8, 205x6
Back raise 3x12
Calf raise 3x12-15
Weighted sit-up 3x12

First dead @ 375 was a little slow but overall no prob

Press m6 w1

Normal warm up
Press 85x5, 95x5, 125x3, 145x3, 155x5
CGBP 145x8, 165x8, 185x6
Chins between 8x3-5
Lat pull-down 3x10-15
Curls 3x10-12
Jog 23min, 23 in zone, ahr 141, max 151, min 127, recover 22 150-128

Squat m5 w4

Normal warm up

Squat 155x5, 185x5, 225x5 

SLDL 115x5, 145x5, 165x5 

Side-bends 3x15

Bench m5 w4

Normal warm up
Bench 105x5, 135x5, 165x5
Inclines 95x5x2, 115x5
Chins 5x3-5 between sets
DB row 75x8x3

Jog

Normal warm up 

Neck wrap 60 reps

Jog 32min, 31 in zone, ahr 141, max 153, min 30, recover 28 149-121 - I think something is messed up with my hrm 

50m sprint x 3 on grass