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Lower dominant assistance day 111.3 feeling a bit tired from the week but fatigue is easing off compared to Monday. The mild adductor/glute strain from last week is still noticeable however. 5min knees up marching, 5min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170...

Rest day 111.8 New year, old habits back for accountability. Daily walks 1 x30min

Bench and DL day 112.7 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140 FAIL. Threw on wrist wraps and they destroyed my groove. Lesson learned. Seal rows, explosive; 1 x10-70. 4 x5-100. Supersetted. DL to heavy top set, || stance; 1 x1-70, 120...

DL and SQ day 111.7 tired and a bit fatigued. Residual soreness in posterior chain. Will see how things go. 5min knees up marching, 5min wake-up walk Standing abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 230, 250, 270@10. Needed a few cracks at it. Legs...

Upper dominant assistance day 112.3 slow start. 5min wake-up walk Bench, index on rings; 1 x10-70. 4 x4-120@8, @8.5, @9, @9. Seated DL, box+12 mats; 1 x5-170. 4 x5-200. I think I prefer these to Rubish-hypers for this day. I still went the hypers somewhere but the hammies really need a...

Lower dominant assistance day Skipped post-Christmas weigh-in 5min knees up marching, 5min wake-up walk Standing banded abs; 1 x10-IE blue band. DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-270. These were all circa 9.5. Definitely not recovered, lower body lacking...

Bench and DL day 112.6 slept in a bit. Adductor/hamstring on right side is feeling tight/tender. Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140. Pretty reasonable rep. Just need to work on the pause a bit. WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x5-bw+10kgs. Felt...

DL and SQ day Skipped weigh-in. Feeling pretty shit today. Poor sleep quality and quantity, and oddly overheated. Started late. 5min knees up marching, 5min wake-up walk Standing banded abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 290. About the...

Upper dominant assistance day 113.0 not sure what’s going on here. Sodium perhaps. Definitely need to bring calories down though. 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x4, 1 x3-120. Starting to build consistency on the new bench. SG turtleshell rows; 1 x5-120. 4 x5-130...

Lower dominant assistance day 111.6 5min knees up marching, 5min wake-up walk Standing banded abs; 1 x10-IE blue band. DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-270. Probably @8.5-9 speed across. 3ct SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@7.5...

Bench and DL day Skipped weigh-in 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140-3/4 rep. 130 was solid, 140 the bar felt slippery (sweat), and was losing my groove on the rep. WG pull-ups, lean back, gorilla grip; 1 x5-bw. 3 x5-bw+10kg vest. 1...

DL and SQ day Skipped weigh-in. 5min knees up marching, 5min wake-up walk Standing banded abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 290@9. Haven’t hit this weight in a long time. About 4 years I think. Might have had 300 in the tank but not...

Upper dominant assistance day 111.6 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x3-122.5. Starting to get a lot better rep technique consistency on the new bench. SG Turtleshell rows; 1 x5-120. 4 x5-130. Supersetted. Incline bench; 3 x6-102.5 CG axle hypers, #8 45deg; 3...

Lower dominant assistance day 110.7 5min knees up marching, 5min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1–120, 170, 220 (hook), 250. 5 x1-260. Moved the belt lower and kept my feet within hips. Lots of leg drive and felt like I had 280 fatigued in the tank. 3ct SSB SQ...

Bench and DL day 111.3 slept terribly. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140. Just shy of a proper touch and pause. Reduced the singles today, not feeling amazing when I’m this tired. Seal rows, index on rings; 1 x10-70. 4 x5-90...

DL and SQ day 110.9 tired from a weekend camping, lots of soreness. Will see how things go. 5mins knees up marching, 5min wake-up walk DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 280@9.5. No more reps in the tank but it was only slow, and not a grinder with a sticking...

Upper dominant assistance day 110.9 Skipped wake-up walk. Bench, index on rings; 1 x10-72.5. 3 x3-122.5. Slightly better form than last week on the new bench. Slowly but surely coming along. Seated DLs, box+12 mats; 1 x5-170. 3 x5-220. Felt good, took a few minutes to find my old groove...

Lower dominant assistance day 111.3. Trying not to hyper-focus on this number as I’m visibly adding muscle on chest, delts and quads atm. 5mins knees-up marching, 5min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 5 x1-260. Felt pretty easy across. 3ct SSB...

Bench and DL day Skipped weigh-in. 10min wake-up walk. Bench to max, index on rings; 1 x10-70. 1 X5-100. 1 x1-120, 130, 135, 135. Used my flat bench again while I work on seal rows setup stability with the new one. These were all good. WG Seal rows, index on rings; 1 x10-70. 5 x5-90. Felt...

DL and SQ day Skipped weigh-in. Feeling quite sluggish, have not slept well for a while. 10min wake-up walk. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 280@9. Solid rep. Glutes a bit tight/sluggish this morning, might need to be stricter with knees-up marching on the...