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Squat focused lower day Skipped weigh-in 5min knees-up marching, 5min wake-up walk DL, narrow || stance, beltless, heels focal, cluster singles; 1 x10-70. 1 x-120, 170. 15 x1-220. Found the spring again. SSB SQ, sleeves, cluster triples; 1 x3-82, 132. 5x 3-142. Plenty of RIR. Zercher...

Wednesday rest day 112.1 Daily walks 2 x15min

Heavy upper day 112.6 feeling bloated in the heat 10min wake-up walk Bench, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140 (3/4). All of these are getting better slowly. Chin-ups, clustered singles sets; 1 x10-bw. 5 x3-bw+40kgs@9, @9.5, @10, @10, @10. The last cluster...

Heavy DL day Forgot weigh-in. Heavily fatigued and under recovered. 10min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250@9.5. Leaving it here, even if frustrating to do so. Decided to see if moving the bulk of work to Monday’s lets me sufficiently recover each week...

Rest day 112.1 Daily walks 2 x30min

Upper accessories day 111.5 heavily fatigued from stressful and high fatigue day yesterday. Will pace things slowly today. 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x4-120@9, 120@9, @9.5. Chin-ups, continuous; 1 x10-bw. 3 x5-bw+25kgs@9, @9, @9.5. Supersetted. Incline bench; 3...

Lower dominant accessories day 111.5 5min knees-up march, 5min wake-up walk FPDL, medium-V, swing-in, triples; 1 x3-70, 120, 170, 220@7.5, 230@8.5. 3 x1-240@9. Felt good, plenty of room to improve on technique and increase load. SSB SQ, triples, sleeves; 1 x3-82, 132, 162@7, 162@7...

Rest day 110.6 Daily walks 1 x30min 1 x15min

Bench and DL day 110.6 I figured I might try to make the four day split work a bit better but be more mindful of RPE and fatigue along the way for lower body. 10min wake-up walk Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140-3/4 rep. Chin-ups...

Heavy lower day Forgot weigh-in 10min wake-up walk DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 230, 250, 260. Couldn’t get 270 to budge, frustrating but still not recovered from Thursday. DL back offs; 5 x1-230. Seated DL, box+12mats; 3 x5-230. Deficit deads, beltless, 12 mats...

Rest day 111.6 Daily walks 1 x30min

Saturday rest day 111.6 Daily walks 2 x15min

Upper volume day 112.5 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x4-120@8.5, @8, @8, @8. Chin-ups, continuous; 1 x5-bw. 4 x4-bw+25kgs@8, @8.5, @8, @9.5. Supersetted. Incline, index on rings; 3 x4-110. Felt like RIR2 territory. BB rows, strict from floor; 3 x5-120. Doing these...

Lower volume day 112.9 added more sodium back in. 10min wake-up walk DL clustered singles, turtleshell-V stance; 1 x5-70. 1 x2-120, 170, 220. 5 x1-250. Work rate was slow, still missing the ‘pop’ this past 1-2 weeks. SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@7, 162@7.5, 162@7.5...

Rest day 112.3 Daily walks 1 x30min

Bench and DL day 112.3 10min wake-up walk Bench to max, index to rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135@9.5. Better than last week. SG Pendlay rows; 1 x10-70. 4 x3-120. Supersetted. DL to heavy top set, || stance; 1 x1-120, 170, 220, 230, 240, 250@8. Lots of focus on technique...

DL and SQ day 112.3 feeling ok. 10min wake-up walk Standing banded abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, medium-V 1 x1-270@10. Had to go pretty deep into the tank. Not getting anything from the legs this morning, despite not really being fatigued...

Rest day 113.0 assuming fibre and sodium from social meal last night. Daily walks 2 x15min

Saturday rest day 111.6 Daily walks 1 x30min 1 x15min

Upper dominant accessories day 111.7. Lots of glutes DOMS today. Feeling a bit of general tiredness, same as most Friday mornings. 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x5-120@8.5, @9.5, @9. Seated DLs, box+12 mats; 1 x5-170. 3 x5-200. Must remember to get the bar under the...