Jog

Cat vomits 10 reps
Neck harness 35 reps
Jog 30min, 140 ahr, 146 max
Planks 45sec front-side-side

Squat m2 w2 / Press vol

Squat 135x5, 185x4, 235x3, 265x3, 295x8
Press 65x5, 95x3, 125x5x6 - last set a little slow
Chins 6x5 between squats and presses
Bent over row 125x5x10 mixed in
Seated calf raise 3x10

hike

7/27
1.5 hour hike with the dog.

Jog

Cat vomits x 10
Neck wrap 90 reps
Jog - 33min, 142 ahr, 149 max
4HB abs x 10

Bench / dead volume

Bench 95x6, 135x5, 155x4, 185x5x6
Chins 10x5
Dead 185x5, 225x4, 275x3, 295x5x6
Alt hammer curls 35s x10x3
Calf raise 10x15x3

Jog

Cat vomits x 10
Neck harness x 35
Jog 32min, 140 AHR, 147 max
50m sprints x 3
Planks: front, side, side - 45sec each

Press m2 w1 / Squat volume

Press 65x5, 95x3, 105x5, 125x5, 145x7
Chins between 6x5
Squat 135x5, 185x4, 245x5x6 - lost count might have done 7
DB row 80x10x5 between squats - easy
Chin x 7

Jog

Cat vomits x 10
Neck wrap 120 reps
Jog 32min 142 ahr 147 max
Kneeling ab wheel 3x15

Dead/Bench m2 w1

Deadlift 185x5, 225x3, 255x5, 295x5, 335x5, 375x5 - 375 was a little slow
Bench 135x5, 165x5, 185x5, 205x10, 225x5 - wanted 12 with 205 but deads were bound to take something out of me
Calf raise 11x12x3
Rev grip lat-pull down to lower chest 145x15
-Joker sets are no joke

hike

7/20 2hr hike with the dog

Jog

Neck harness 40 reps
Jog 30min 139 ahr, 30min in zone
3 50m sprints
4HB abs 10 reps

Squat m2 w1 / Press volume

Squat 135x5, 185x4, 215x5, 245x5, 285x9
Press 65x5, 95x5, 135x3x6
Chins 10x5 between squats and presses
Rear laterals 12.5x15x3
Hammer curl 27.5x12x3

Jog etc.

Cat vomits x10
Neck wrap 110 reps
30 min jogging with a quick set of stairs in the middle, three 50m sprints with 50m walks between, quick jog after - 37min total, ahr 142, max 164, 35min in zone, 1:22 above
Planks side-side-front 45sec each

Bench and Deadlift volume

Bench 135x5, 155x3, 185x3, 205x3x6
Chins 9x5
Deadlift 225x3, 275x3, 325x3x6
DB press 40x10x2, 12
Seated calf 135x10x2 90x12 DC style

Jog

Jog 50min total on mostly flat dirt ahr 144

Press m1 w3 / Squat volume

7/12

Press 65x5, 95x3, 125x5, 135x3, 155x5 - had to grind through eye-level sticking point
Squats 135x5, 225x3, 275x3x6 - legs were drifting inward a little, reps were poppin though
DB rows 90x13x3
Chins 7x5 between stuff

Jog

Neck wrap 120 reps
Cat vomits x 10
Jog 35min, ahr 147, max 152,

Bench/Dead m1 w3

Bench 135x5, 155x3, 185x5, 205x3, 225x7 - PR, rpe 9 - solid but a little arch soreness
Chins 5x5 between sets
Dead 185x5, 225x3, 285x5, 325x3, 365x3x2 - slow off the floor
Seated calves 135x10x3
Chins between 3x5
Curls 70x12x2, 10 - a little much
Done in under 30min

Squat m1 w3

Squat 135x5, 185x3, 225x2, 245x5, 275x3, 305x6 - small PR, easy but knees were sneaking inward.
Chins 6x5
Calf raise 14x10x3
Back raise 3x12

Jog

7/6
Trail work - 51min, ahr 149, max 164

Hinge volume

Chins 4x5
Dips 2x12, 15
Deadlift 185x5, 225x3, 275x2, 305x4x6
HLR 3x6
-Half hour or so

Press volume

Press 75x5, 95x3, 125x4x6
Chins 10x5 between stuff
Back raise 3x12
Curls 60x15x3 cheat on last set
Calf raise 13x15x3

Jog

Cat vomits 10 reps
Neck harness 10, 40 reps
Jog 33min ahr 145
50m sprint x 3
4HB abs x 10

Bench/Leg volume

Chins 8x5 supersetted in with benches
Bench 195x4x6
Squat 255x4x6
Face-pulls 40x15x2, 50x15
C2 row 5min ~1000m
-Everything snappy, and felt good during and after.