Recent content by Jester

Lower focused accessories day 111.0 heavy fibre and sodium lately so it should be lower once those come out. 10min wake-up walk DL, || stance, heavy singles; 1 x5-70, 120. 1 x3-170, 220 (hook). 5 x1-250. Straight toes just has a bit more pop, probably due to change in body shape compared to...

Bench focused day 110.0 10min wake-up walk Bench, index on rings, heavy singles; 1 x10-70. 1 x1-120, 130, 140 (3/4 depth). Back offs. EMOM; 5 x1-120. Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs. Better form than last week. Incline bench, pinkies on rings; 2 x6-100@9...

DL focused day 111.4 fairly high base activity over the weekend but fitness tolerance is increasing, not feeling too zapped. 10min wake-up walk. Bloody cold this morning. DL to max, || stance, toes very slightly out; 1 x5-70, 120. 1 x3-170, 220 (hook). 1 x1-250, 260, 270@9 speed. Back off...

GPP day 110.4 seeing some consistency to the #s now. Daily activities 1 x20min heavy bag work 1 x60min walk 30min stationary bike

Upper focused accessories day 110.4 10min wake-up walk Bench, index on rings, EMOM protocol; 1 x10-70. 10 x1-120. CG chin-ups, max-stim protocol, 10mins; 1 x5-bw. 15 x1-bw+30kgs. Time to go to 32.5kgs. Incline press, pinkies on rings; 3 x4-105. Turtleshell rows, chin tucked; 3 x6-110...

Lower accessories day 111.3 10min wake-up walk DL, || stance with slight toes out, heavy singles; 1 x5-70, 120. 1 x3-170, 220 (hook). 5 x1-250. Dropped the top down breath as it seemed to make hitting the hinge a bit harder. Had the gas to do a lot more singles but stopped here, thinking...

Bench focused day 111.3 didn’t get much chance for activity yesterday but kept cals low during the day. 10min wake-up walk Bench, pinkies on rings, heavy single, 1 x10-70. 1 x1-120, 130. Back off sets; 4 x3-120. Chin-ups, heavy reps; 1 x5-bw. 1 x1-bw+20kgs. 3 x2-bw+40kgs. Probably prefer...

DL focused day 111.8 feeling ok, not overly worn out despite a busy weekend. Some personal stress but that’s life. 10min wake-up walk DL to max, closer-|| stance; 1 x5-70, 120. 1 x3-170, 220 (hook). 1 x1-250, 260, 270@9 speed. Lowered the belt position and got it confidently but boy was IAP...

GPP day 110.6 Heavy bag work 30mins. This is a good amount of time, just need to dial up the infra-session density. Daily walks 1 x30min 2 x15min 30min stationary bike

Upper focused accessories day 111.0 feeling some physical fatigue. Usually it takes me 3-4 weeks to adapt to the deficit. 10min wake-up walk Incline press, middle-finger on rings; 1 x10-70. 3 x3-110@9, @9, @9. CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+30kgs. Really solid reps...

Lower focused accessories day 111.7 10min wake-up walk DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220, 250, 260, 270@9.5. Broke 280 but not far. Buffalo SQ, sleeves, EMOM protocol; 1 x1-72, 122. 8 x1-152. Heavy stiff leg deads; 3 x3-220. 100% cooked at the end of the third...

Wednesday rest day 110.9 Daily walks Nil - weather

Bench focused day 111.3 tired but ok. Committing to better sleep by 20-30mins a night would probably make a big difference in the aggregate. Still have to continue reducing sleeping on my shoulder/s, which har them feeling jammed up a bit. 10min wake-up walk Bench, pinkies on rings, heavy...

DL focused day 112.2 sodium yesterday was very high, suspect back into 110’s tomorrow, give or take. 10min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220 (hook), 250, 260, 270@10. Didn’t stick but grinder from start to finish. Definitely adjusting to cutting. Leg drive DLs...

GPP day 110.6 15min heavy bag work Daily walks 1 x15min 1 x90min 3hr shopping