Training 9/19

Squat - worked up to 275x4, then 2x6 @225
Deadlift - worked up to 335x3, then 2x6 @295
Front squat - 4x5 @185
RDL - 4x5 @225

Training 9/14-9/18

Thursday
Bench - 2x5 @185 ("speed"), then 155x23
Lateral raises - 3x6 @35s
Barbell curls - 3x8 @75
Some abs before & after

Friday
Power clean - 165x3, 185x2, 205x1
Pause squat - 4x6 @225
Low-handle trap bar deadlift - 2x8 @275

No running over the weekend (lazy ass)

Monday
Wide-grip (pinky ~1 inch inside ring) bench - worked up to 245x4
Bench - 2x6 @205
Bent-over row - 3x5 @195
Incline bench - 2x5 @195
Neutral-grip pullups - 3x10
Abs before & after

**Addendum**
Got a 5k "time trial" in tonight. 25:12. Certainly not record breaking, but I was OK with it (sucky as it was to run). On the right track I hope...

Training 9/13

Long run, little over 42 minutes. Drove the route this morning and it came out at pretty much right at 4.5 miles, which seems right, as it 'felt' (yes, subjectivity can get tricky) a bit faster than my usual long runs.

Training 9/12

Depth jumps - 10
Squat - worked up to 295x2, then 2x6 @225
Deadlift - worked up to 355x2, then 2x6 @295
Front squat - 4x5 @185
RDL - 4x5 @225
Ab wheel - 3x10

Training 9/11

Run - nothing special (sucked, really)
Bench - worked up to 255x2 with wide (for me) grip - pinky ~1 inch inside rings
Then moved to my regular (closer) grip and did 2x6 @205
Incline - 3x5 @185
Bent-over row - 3x5 @185
Neutral-grip pulldowns - 3x10 @150