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Capacity lower day 109.3 10min knees up marching DL, anti-sumo stance, beltless; 1 x10-70, 120. 3 x5-170. 3 x5-150+IE red shorty band. These were ‘ok’. Feel like a hip width stance and joint stacking is still going to be better overall at a heavier weight, and it’s a matter of maintaining...

Performance upper day 109.6 back into using the standing desk a lot, which seems to be helping balance out calories on the days I can’t get out for a lot of intentional steps. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 135, 135-FAIL. Just...

Performance lower day 110.0 feeling exhausted. Back has mostly returned to normal. 5min wake-up walk DL to max, close minor-V stance; 1 x5-70, 120. 1 x1-170, 220, 240, 250. Running on fumes today and had nothing in the tank. Back offs; 5 x3-220. SSB SQ; 1 x3-82, 132, 132. These felt good...

Core day Hanging leg raises; 3x15-bw. Standing abs, heel braced; 3 x30-IE blue band. 1 x75min +10kg vest

Upper volume day 110.0 lower back is tight but feels like it should be more or less fine with continued movement. 10min wake-up walk Bench, index on rings: 1 x10-70. 4 x8-110@8, @8.5, @8.5, @10. Shit setup on the last one and should have started it over. Solid work though. CG neutral...

Lower volume day 110.0 5min wake-up walk, 5min knees-up marching DL, anti-sumo stance; 1 x-10-70. 1 x5-120, 170. 15 x1-220. Definitely fatigued from Tuesday’s BB rows. CB paused SQ to box, beltless; 3 x10-70, 80, 80. Knee integrity getting better. Will continue to keep the reps higher and...

Max effort upper day 110.0. Lower back has heavy fatigue from the extra hypers yesterday. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140. Didn’t get to a touch and it was a grinder. Mainly wanted to get re-exposed to the load. Chin-ups; 1...

Father Time is undefeated indeed.

Max effort lower day 110.7 5min wake up walk, 5min knees up marching DL to max, || stance, leveraged slack pull; 1 x10-70, 120, 170. 1 x1-220, 240, 250, 260, 270. Needed three attempts for 270, opened the toes up slightly and went bottom-up. Still lots of leverage/wedge practice to do...

Ruck day 1 x60mins+10kg vest

I suggest the ‘hypertrophy’ is just cellular swelling - glycogen, water and salts. Hypertrophy takes a long time to show for non-beginners and non-gear users.

Volume upper day 110.0 sodium and fibre back up 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x8-110@9. 3 x12, 10-100@9, 8.5, @9.5. Chin-ups, continuous; 1 x16-bw. 1 x7-bw+15kgs@9. 3 x12, 11, 10-bw@9, @10, @10. Neck extensions; 2 x15-30kgs. 1 x30, 25, 20-25kgs. Giant set...

You still look like the profile pic these days?

Volume lower day 109.4 mostly recovered from last week now. Feeling the lower back fatigue from Monday but fine to work through it. 5mins knees up marching, 5mins wake-up walk DL with bands, || stance, explosive; 1 x5-70. 1 x5-70+IE red shorty. 1 x5-120+IE red shorty. 5 x3-170+IE red...

I don’t find they make me bigger or stronger. They’re a good way to get an efficient workout in when time or available equipment is limited, but I’ve not found them to offer anything beyond more traditional schemes.

ME upper day 108.7 feels good to have DOMS. Lower back taxed from yesterday, will see how it holds up. 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 135, 135. Top singles became better as I did them. Chin-ups, reset reps; 1 x10-bw. 1 x5-bw+15kgs. 5...

ME lower day Skipped weigh-in 5min knees-up marching DL to max, medium-V stance, heels focal point, leverages slack pull; 1 x5-70, 120. 1 x1-170, 220, 230, 240, 250, 260@11. Full on tomato face for that one. Heavy explosive singles back offs; 5 x1-240. Doing these ||, leveraging but...

Upper body Food poisoning all week. Bench, index on rings; 1 x10-70. 2 x5, 1 x5+3 rest pause-110@9, @8.5. @10. Chin-ups; 1 x10-bw. 2 x5, 1 x5+3 rest pause-bw+15kgs@8, @8.5, @10. Supersetted. WG pull-ups; 3 x10-bw.

Safeties are my friend haha. I tend to favour just an AMRAP or RPE approach though. Not convinced myoreps do much in the long term.

Volume upper day 110.4 5min wake-up walk Bench, index on rings; 1 x10-70. 4 x3-120@8.5, @8, @8, @8. 45deg pull-ups, fat gripz; 1 x10-bw. 4 x5-bw+15kgs. Neck extensions; 5 x15-30kgs. Giant set. MYO rep sets; Bench, pinkies on rings; 1 x14+3+3+3+3+3 -80kg. WG pull-ups, pinkies on knurl; 1...