Warm-up:
850 m row
foam rolling
stop squats (to 205#)

10-8-7 neck raises (25,2x35)
3x5 back squat (high bar; 215)

Legs still sore from Sunday, but I needed to get back on track so I squatted anyways. Felt ok after warming up. Shorted a rep in the second set, but can go up 5# next session. Neck raises felt terrible.

Warm-up:
100 air squats
back squat (to 195)

3x5 back squat (high-bar; 210)
3x5 shoulder press (2x100,95)

5x10 pullups
3x10 neck raises (30#)

Squats felt good, needed an extra breath on the last rep. Should be able to get to 225# on schedule without a problem, up 5# next week. Finally remembering how to press, Will try sets across next time...

Guess I'm in the challenge.

Damn, how do I get my back like this:

Warm-up:
500 m row
front squat
good mornings

3x3 power clean (135)
15-13-12 dips

800 m row

At home:
3x10 neck raises (30#)

Power cleans really sucked. I hate this movement. God-damned center knurling on the bar chewed my neck up. Need to weight the dips soon. Rowing sucked, but I'm hoping it will improve now that I've stopped smoking.

Scale seems to indicate I'm up 7 pounds in the last month or so. Think I'm just regaining some lost muscle.

row 2018 meters in 9 minutes

3x8 neck raises (25#)
3x6 cable crunches (90#)
mature support (accumulate 1 minute)

Easing into some "conditioning". I know, that's some pretty weak rowing, but hopefully the lungs will come back online soon (coming off of a cold). We'll see.

Neck raises done with a harness (not the kind you're thinking G). Bought the harness a while ago, and would do raises every now and then at home, but I've decided to make this a regular part of the circuit (some good info reasons for neck training here). I'll add some bridging and lateral raises at some point. Doubt it will save me in a knife fight, but at least I won't look like my head is going to fall off of my pencil-neck.