Jog

Cat vomits 10reps
Neck harness 30reps
Jog 34min 140 ahr
4HB abs 10reps

Press/dead m4w1

Press 65x5, 95x5, 115x5, 135x5, 145x7 115x5x3
Dead 185x5, 225x3, 265x5, 305x5, 345x7
DB bench 55x10x3
DB lunge 10x10x3
Chins 5x6 between stuff

Jog

Cat vomits 10reps
Neck harness 30reps
Jog 35min, 140 ahr
Sprints 50m x3
Planks front-side-side 1min each

Bench/squat m4w1

Bench 115x5, 135x5, 145x3 165x5, 195x3, 215x7
Squat 135x5, 185x5, 225x5, 265x5, 295x5
Chins 7x6 between stuff
DB rows 90x10x3

Jog

9.22
Jog 1hr 140ahr

Press/dead m3 w3

Rear laterals 3x12
Press 65x5, 95x4, 125x5, 145x3, 165x2
Chins between 5x6
Deadlift 185x3, 225x3, 275x3, 305x5, 345x3, 385x3
HLR 3x5

Jog

Cat vomits 10reps
Neck wrap 45reps
Jog 35min, 138 ahr
Sprints 50m x 2
4HB abs x 12

Squat / Bench m3w3

09.16
Squat 135x5, 185x4, 225x3, 255x5, 285x3, 325x4 PR, but a little weak in the mid section
Bench 115x5, 135x4, 155x3, 185x5, 215x3, 235x4
Chins 10x6 between sets
DB row 80x12x3
Seated calf raise 90x10x3

Jog

9.10
Jog 35min
Neck and ab work

Bench/squat volume

9.09
Bench 205x4x6
Squat 275x4x6
Chins sets of 6 between

Press/dead m3w2

Press 65x5, 95x5, 125x3, 135x3, 155x5 - hard
Dead 185x5, 225x3, 285x3, 325x3, 365x6 - grip was slippin
DB bench 65x8,10,12
Chins 10x6 between stuff
Calf raise 3x12
Curls 30x20x1

Jog

Neck harness 35reps
Jog 37min, 144 ahr

Squat/bench m3w2

Squat 135x5, 185x5, 235x3, 275x3, 305x8 - PR, a little ugly
Bench 115x5, 135x5, 155x3, 175x3, 205x3, 225x5 - Bad setup, and hung up early
Chins between 6x6 - neutral grip is the only one that feels ok
DB row 75x12x3

Jog

9/3
Cat vomits 10reps
Neck wrap 60reps
Jog 35min, ahr 142
50m sprints x 2
Planks front-side-side 1min

Dead/press vol & Jog

Deadlift 135x5, 185x5, 225x3, 275x2, 305x5x6
Press 65x5, 95x5, 115x3, 125x5x6
Chins between 8x6
Curls 30x20
Drive to park
Jog 45min, ahr 147, 152 max

Bench/squat vol.

7.30
Bench 115x5, 135x5, 155x3, 185x5x6
Squat 135x5, 185x5, 225x3, 255x5x6
Chins 5x6 between
Rear laterals - 3x12

• No real signs of fatigue from the day before