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Upper dominant assistance day 111.0 10min wake-up walk Bench, index on rings; 1 x10-72.5. 3 x3-122.5. Second set was great, third set was shit. Still figuring out the new bench feel and positioning. CG neutral pull-ups; 1 x10-bw. 3 x5-bw+15kgs. Did WG for the first set but not sure it’s...

Lower dominant assistance day Forgot weigh-in. 10min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220. 4 x1-260@8-9. All moved fairly well, will add a fifth rep next week. Last one was a tiny bit loose on slack pull technique but otherwise fine. 3ct SSB SQ, sleeves...

Bench and DL day Skipped weigh-in. Will pick this up on Thursday after fibre is all out of the system. Feeling not great in the gut right now. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x3-120. 1 x1-125, 130@8.5, 130@9, 130@9. Becoming more familiar with the...

DL and SQ day Skipped weigh-in. Feeling a bit flat this morning. Had too much fibre the past few days too. Not the best but comfort right now. 10min wake-up walk. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270@9, 289@9.5. Head and chin really well tucked. Felt smoother than...

Upper dominant accessories day 111.6 10min wake-up walk Bench, index on rings; 3 x3-120@8.5, @9, @8. SG BB rows from floor; 1 x10-70. 3 x6-140. Neck extensions; 1 x20-15kgs. 3 x20-30kgs. Giant set. Incline press; 3 x5-100. BB rows, DL mimic; 3 x6-140. Supersetted. Belt squats, SSB...

Lower dominant accessories day 111.6 very under slept due to family engagement last night. 5min wake-up walk, 5min knees up marching DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220. 5 x1-250. Moved fine but obviously feeling the tiredness. Plus one singles on last week. 3ct...

Bench and DL back up day 111.6 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1 x3-120. 1 x1-130, 135. This was crap. New bench isn’t quite as suited to flat back (FID bench) and will take some adjusting. Back offs, 2ct pause; 2 x2-120@10, 10. Chin-ups, reset reps; 1...

DL and SQ day Skipped weigh-in. Feeling incredibly bloated this morning in the gut. Not sure what I ate to cause it. 5min wake-up walk, 5min knees up marching. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 200, 220 hook, 230, 250, 270@9, 280@9.5. Whoooeeee. First attempt broke but I was...

Upper dominant assistance day 112.5 feeling very bloated and puffy generally. Obviously a need to tighten up in places. Would prefer to settle back to around 108. 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-120@8, 125@9, 125@9. Seal rows, pinkies on rings, reset reps; 1 x10-70...

Lower dominant assistance day 111.6 5min wake up walk, 5min knees up marching DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220. 5 x1-250. Slack pull lost a bit of fire on the 5th single but generally good. Moved the belt back up to a higher position. Will keep varying that session...

Bench and second DL day 111.2 too heavy but quads are not is my improving the last month 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 135, 135. Not quite in the groove today. 45deg pull-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x4-bw+30kgs@9.5, @9.5, @10...

Heavy DL and SQ day Skipped weigh-in. Feeling meh. 5min wake-up walk, 5min knees up marching. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 260, 270@9. Very smooth but skipping up to 250 at this time in the morning was lazy. Feet slightly closer this week, just inside hips. Leg...

Assistance day 110.9 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x5-120@7.5, @8, @8, @9. CG neutral pull-ups; 1 x10-bw. 4 x7-bw+15kgs@8, @8, @9, @9. Neck extensions; 1 x20-15kgs. 3 x20, 1 x10-30kgs. Giant set. Bench was generally ok. Likely will move back to chin-ups for the extra...

SBD day 111.5 feels high but numbers are numbers. 10min wake-up walk DL, || stance, heavy singles; 1 x5-70. 1 x1-120, 170, 220. 5 x1-240. These were all @7-8 speeds. Will load bump next week. Still have to tighten up the bar bend and shins forward, don’t want it to be a big hip drop...

Bench and DL assistance day Skipped weigh-in. Sodium bloat and gut discomfort.m today, CBF’d. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 140, 140. Neither was quite a touch but felt good enough to count. 45deg pull-ups, gorilla grip; 1 x10-bw...

DL and SQ day Skipped weigh-in, will check in tomorrow. 10min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 250, 270@9 speed. It popped off surprisingly easily. Seem to have found a more consistent approach to the shin-drop and leveraging in. Back offs; 4 x2-230. Add...

Lower-focus accessories day 110.3 bringing it forward due to brief integrated trip for work. Not sure if I’ll get a fourth session in or not. Left shoulder still feeling janky. 10min wake-up walk DL, singles @90%, || stance; 1 x5-70. 1 x1-120, 170, 220. 5 x1-240. Really good technique...

Bench and DL accessory day 110.6 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 140@9.5, 140-FAIL misgrooved. Generally pretty good. 45deg pull-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@9, @9, @9, @9, @10. Supersetted. These improved. Staying...

Heavy DL & SQ day 111.1 massive gut bloating and gas this morning. Really uncomfortable. DL, || stance; 1 x10-70. 1 x1-120, 170, 220, 240, 250. Couldn’t find my spot for 260. Wouldn’t put it down to fatigue though. Back offs; 4 x2-220. Trying to get more consistent in bringing shins to the...

Capacity upper day and lower GPP day 109.3 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x5-120@9, @9, @9.5, CG neutral pull-ups; 1 x10-bw. 3 x5-bw+20kgs@9, @9, @9.5, Neck extensions; 3 x20-30kgs. Giant set. Buffalo OHP, pinkies to knurl; 1 x6-52. 2 x5-62. Great ROM on this bar...