Press m1 w2

Normal warm up - C2 instead or rope
Squat 135x5, 205x3, 245x3, 275x3
Press 95x5, 115x3, 125x3, 145x3, 175x1 - I cleaned this and it was ugly from the catch up. Need to take it easier
Chins between sets 8x4
Chest supported row 90x8x4
Side-bends 60x10, 75x8, 6

Jog

Normal warm up 

Neck harness 60 reps 

The usual circuit 

30min jog

Squat m1 w1

Yesterday

Normal warm up, but substituted c2 row for jump rope. My right arch was sore for the past couple days.
Squat 135x5, 185x3, 205x5, 245x5, 275x5, 315x1, 335x1 - just right. Hit this one again until comfortably easy
Bench 135x3, 155x3, 185x3, 205x3 - felt heavy relative to other days this cycle. Still easy though.
Chins 8x4 between sets
Face pulls 3x12

Jog

Normal warm up 

Neck wrap 65 reps

Circuit 12 lunge, 12 push-ups, 12 sit-ups x 3 - easy but not getting any easier

Jog 31min

Cardio

Yesterday evening:
c2 row 10min, elliptical 25min

Bench m1 w1

Normal warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Bench 135x5, 155x5, 185x5, 205x5, 225x1, 245x1, 255x1 @ RPE 8, 225x1 is a waste
Chins between sets 8x4
45 back raise 3x10 between benches
Calf raise 3x12-15
HLR 3x5
Curls 3x8

Hike

Hike with the dog 3.75 mile 570' gain, took a couple hours but not countin

Dead m1 w1

10min C2 slow row
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Dead 185x3, 245x5, 275x5, 315x5, 375x1 - easy but felt a little funk in my mid-back so I left it at that.
Bench 135x5, 155x3, 185x3, 205x3
Chins 5x5 between benches

Jog

Normal warm up
Circuit 12 lunge, 12 push-ups, 12 sit-ups x 3
Jog 33min

Press m1 w1

Did a yoga class on Saturday. Other than that I've been a lazy fuck.

Normal warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3, pause on the last rep of each set
Press 65x5, 95x3, 105x5, 125x5, 135x5, 155x1, 175x1 RPE 10 solid rep, but the sticking point was evident. Another clean rep was unlikely.
Chins 6x4 between chins, 6, 2x5 between dips
Dips 12, 10x2

Jog

Normal warm up
Normal circuit
Jog 32min

Dead/press m2 w4

Normal warm up
Deadlift 225x3, 265x3, 305x3, 345x3
Press 95x3, 115x3, 135x3, 145x3
Chins 5x5 between presses

Jog

Normal warm up 

Neck wrap 60 reps or so 

Circuit 12 lunges, 12 push-ups, 12 sit-ups x 3 

Jog 30min

Squat/bench m2 w4

Normal warm up
Bench 115x5, 135x5, 155x3, 175x3, 195x3, 225x3
Chins 6x4
Squat 135x5, 185x3, 225x3, 265x3, 295x3

-Upped the weights to next cycle but only did 3 reps for back off week

Hike

Hike with the dog 40min up 30min down.

Cardio stuff

11/10

40min of easy machine cardio

Jog

Normal warm up 

Neck wrap 55 reps 

Circuit 12 lunges, 12 push-ups, 12 sit-ups x 3 

Jog 30 minutes and change 

Dead / press m2w3

Normal warm up
Dead lift 185x5, 225x5, 275x3, 305x5, 345x3, 385x3
Press 95x5, 115x3, 125x5, 145x3, 165x3
Dips 3x12
Chins 10x4 between presses and dips
GM 165x10x3
DB row 90x10x3
Rev curls 50x10x3

Jog

11/8

Normal warm up
Circuit lunge, push up, sit up 12x3
Jog 30min
Neck harness 3x15

Squat / bench m2 w3

Normal warm up
Squat 135x5, 185x5, 225x3, 255x5, 285x3, 325x3
Bench 135x5, 155x5, 175x3, 195x5, 215x3, 245x3
Chins 8x4 between squats and presses
Lat pull down 145x10, 145x12x2
Back ext 3x15
Db bench 70x10x2, 70x12
Rear laterals 15x20x3
Calf raise 3x10-15

Squat and bench were hard rpe 9s

Cardio

5min C2 row
15min treadmill incline walking
15min elliptical thing
15min another elliptical thing
130-150 HR according to the machines throughout
Chins 3x5, dips 3x10

Jog

Normal warm up
Neck wrap 60 reps
Circuit 12 lunge, push-ups, sit-ups x 3
Jog 27min

Dead / Press m2 w2

Normal warm up
Deadlift 185x5, 225x5, 285x3, 325x3, 365x6
Press 65x5, 85x5, 95x3, 125x3, 135x3, 155x5 - aiming for 6 but 5 was slow enough
Chins 5x4
DB row 90x10x3
Dips 2x10, 1x15
GM 135x10, 155x10, 175x10
Rev curls 45x10, 50x10x2
Sit-ups 3x20