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Max effort upper day 109.9 5min wake-up walk Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@9, 130@8, 135@9, 135@10. 2nd single at 135 was a proper touch with a pause. The 1st wasn’t quite there. WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw. 6 x4-bw+15kgs@9, @9.5...

Max effort lower day 110.3 5min wake-up walk, knees up marching DL to max, medium-V, bottom up slack pull; 1 x5-70, 120, 170. 1 x1-200, 220, 230, 240, 250, 270@9. Back in business. Back offs, beltless; 1 x2-220@7.5. Buffalo SQ to max, close stance, oly shoes; 1 x1-72, 122, 152, 157.5@9...

Upper volume day 110.6 a bit of sodium fluff. Massive work stress at the moment. 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x6-110@9.5. WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kg vest @9.5. Supersetted. Feeling the work stress impact so paced between sets...

Volume lower day 110.3 5min wake up walk, knees-up marching. DL, medium-V, clustered reset reps; 1 x5-70, 120, 170, 220 (first rep hook), 230, 240. Back offs, beltless; 1 x10-200. Buffalo SQ, close stance, paused, oly shoes; 3 x3-122@7. Nordics assisted; 2 x20-bw+Rogue green band. Belt...

Rest day 109.5 Daily walks 1 x15min

Max effort upper day 110.3 5min wake-up walk Bench, index to max; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. Didn’t quite touch and butt came up but a much better top single than last week and generally improving all around. Back offs; 2 x3-120@9, @9, WG pull-ups, lean back, gorilla...

Max effort lower day Skipped weigh-in due to social wrong over weekend. 5min wake-up walk, knees-up marching. DL to max, close-V, bottom up slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220, 250. Couldn’t move a thing after that. Bloody frustrating. Going to go back to bands on Thursday’s...

Volume upper day 110.3 5min wake-up walk Bench, index on rings; 1 x10-70. 4 x6-110@8.5, @8.5, @9, @9.5. WG pull-ups, lean back, gorilla grip, vest; 1 x10-bw. 4 x6-bw+5kgs@8.5, 8.5, 9.5, @9. Supersetted. Chin-ups, versa’s; 2 x11-bw. Upright rows, DL bar setup, versa’s; 2 x8-70. CG bench...

Volume lower day 110.5 5min wake-up walk, knees up marching. DL to max, close minor-V stance, bottom up; 1 x5-70, 120, 170, 220. 5 x3-240@8.5, @8, @8, @8.5, @8.5. Buffalo SQ, close stance, oly shoes, paused; 1 x3-72. 3 x3-122@8, @8, @8. Nordics assisted; 2 x20-bw+Rogue green band. Belt...

Rest day 109.3 Daily walks 1 x30min

Max effort upper day 110.1 10min wake-up walk, knees up marching. Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@11. Don’t quite touch but getting stronger. 2 x3-120@9.5, @10. WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x5-bw+5kgs. 6 x3-bw+15kgs@9, @9, @9...

Max effort lower day 110.1 back from a camping long weekend. Activity and food both high, nice to see them levelled out on scale. 5min wake-up walk, knees up marching. DL to max, close minor-V, bottom up; 1 x5-70, 120. 1 x1-170, 200, 220, 20, 250, 260, 270@9.5. A lot more fatigued than I...

Upper volume day 110.1 started 15mins later than usual. 5min wake-up walk, knees high marching. Bench, index to rings; 1 x10-70. 4 x8-100. RIR 0-1. WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x8-bw+5kgs. Final set was rest-pause ish. RIR 0-1. Supersetted. Build reps next week...

Lower volume day 110.1 5min wake-up walk, knees-up marching. DLs, close minor-V, bottom up; 1 x5-70, 120, 170. 1 x3-220 hook. 5 x3-240. Generally in RIR2-3 range. Gotta tighten up a little here and there and blend in some form of bar pull. Buffalo SQ, close stance, oly shoes; 1 x5-72. 6...

Rest day 109.7 Daily walks 2 x30min

Max effort upper day 110.3. Though I might chip in a bit lighter already but sodium is reasonably high. Getting stricter on both activity and calories, relegating most carbs and fats to dinner and remaining busy during the day to mentally distract from lunch. 10min wake-up walk, knees up...

Max effort lower day 110.3 5min wake-up walk. Fighting off a scratchy throat and still feeling the work pressures. Probably going to be this way for 5-6 weeks. 15min slow to start with some things to do first. DL to max, || stance, slack pull; 1 x5-70, 120. 1 x1-170 hook, 220, 250. Close...

GPP day 109.6 Heavy bag conditioning; 1 x30min Daily walks 2 x15min

Upper volume day 111.1 sodium bloat from dinner last night. Slowish start as often happens on a Friday morning. 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x9-100. WG pull-ups; 5 x10-bw. The last few reps started to become rest-pause ish, but no big deal, form integrity held...

Lower volume day 109.9 5min wake-up walk, knees up marching DL, || stance, heavy singles; 1 x5-70, 120. Left QL twitched oddly on a 120 rep. Started tightening a bit. 1 x1-170, 200, 220. 6 x1-240. Cracked back after this and felt a bit better on that left side. Seated DL, box+6 mats & 6...