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

Training 8/16 & 8/17

8/16
Jumps
Power snatch - 3x3 @105, 120, 135
DE deadlift - 3x2 @210
Squat - worked up to 260x5, 260x3 ~15 seconds b/w, then some backoff sets
Front squat - 2x5 @195

Utter dogshit session. Definitely a -10%er

8/17
Tempo run. I cannot bring myself to run hard for distances. Much mental work to do (and physical).

Training 8/14/17

Run - 4x2 mins, 1:1 work:rest
Bench - worked up to 3x5 @205, ~15-30 sec b/w sets, then some backoff sets
A. Incline bench - 3x8 @155
B. Bent-over row - 3x8 @155
Poundstone curls - barx60
Rope pushdowns
Lateral raises

We're set up for reward systems, literally, as the pleasure centers in the brain are activated and the activity is then stored as a positive experience. Over time, these are repeatedly layered in and the act may be seen as pleasurable (or at the very least, we forget how unpleasurable it is); however, a reward is expected every time in order to keep up the charade. We must work toward making the work, or activity, the reward itself. Because the external rewards we gain (if they are to happen at all) will not be immediately evident.
Our puritanical reward/punishment system does us no favors in this regard. "I was good, I worked out today, I deserve that cookie!" "I ate like shit today, need to hit the gym and punish myself." No. It doesn't work this way. It is about developing habits and principles that serve us well over time to lead us on our journey toward success (whatever we define that as).
The reward is the act itself.