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Lower volume day 110.9 5min knees up marching, 5min wake-up walk DL, medium-V stance, beltless; 1 x10-70. 1 x5-120, 170. 10 x2-220. Seated DLs, box+6mats&6EVA; 3 x6-200. Belt squats, leaning forwards, paused; 3 x15-100. Supersetted. Nordics assisted; 4 x12-bw+Rogue green band. Standing...

The Ghost of Christmas’ Past himself. Yeh all good, just the annual fun that comes with ulcerative colitis.

Max effort upper day 110.6 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 140, 140. 2nd rep was a lot better than the first. Need to remember to bend at the elbows for the descent. Chin-ups, reset reps; 1 x10-bw. 1 x5-bw+15kgs. 5 x4-bw+30kgs@9.5...

Max effort lower day Skipped weigh-in. First session back since colonoscopy on Friday morning. Feeling ok, just general life tiredness. 5min knees-up marching, 5min wake-up walk. DL to max, medium-V stance, leveraged slack pull; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 230, 240, 250, 260...

Volume lower day 110.6 a day early due to colonoscopy on Friday morning and prep tomorrow. Definitely can feel the less-recovered state missing that extra day’s rest. 5mins knees up marching DL, medium-V, heels focal point, beltless; 1 x10-70. 1 x5-120, 170. 20 x1-220. Practiced my...

Max effort upper day 110.6 5min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 140, 140-FAIL. Got out of the groove. Not sure if the Saturday morning arms stuff is the right idea. Friday nights might be better. Chin-ups, rest pause reps; 1 x10-bw. 1...

Max effort lower day 110.9 right knee is still very messed up and swollen. 10min knees up marching Hanging leg raises; 1 x10-bw. DL to max, medium-V stance, heels focal point: 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 230, 240, 250, 260, 270. Got there on the 2nd go, was too far over on the...

Arms &abs day Skipped weigh in Seated supine DB curls; 3 x12-DB+10kgs. Seated overhead band extensions; 3 x20-Rogue green band. Supersetted. Sit-ups, bent knees, abs only; 1 x25-bw. Daily walks

Upper volume day 110.4 5min wake up walk Bench, index to rings; 1 x10-70. 6 x4-120@8, @8, @8, @8, @8, @8. 45deg pull-ups; 1 x10-bw. 5 x5-bw+15kgs @8, @8, @8, @8, @8, @8. Neck extensions; 3 x10-30kgs. Giant set. Seated DLs, 6mats+6EVA; 2 x12-170. Deficit push-ups, paused; 3 x12-bw. CG...

Volume lower day 110.7 lost a few minutes being slower out of bed. 10min knees up marching Hanging leg raises; 1 x10-bw. DL, medium-V stance, heels focal point, beltless; 1 x10-70. 1 x5-120, 170. 5 x4-220. 6th set back next week with a proper start time. Belt squats, lean-over style...

Max effort upper day Skipped weigh-in 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x120, 130, 135, 140, 140. Better groove on the second rep, reasonably happy. Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@10, @10, @10, @10, @10. Supersetted. Larsen press; 2...

Max effort lower day 110.4 10min knees up marching Hanging leg raises; 1 x10-bw. DL to max, medium-V stance, heels focal point; 1 x5-70, 120, 170. 1 x1-220, 230, 240, 250, 260, 270@9 speed. Moved the belt below ribs for 270. Had a lot more speed than last week. I’ll aim for 280 next week...

Arms and rucking Missed weigh-in Seated supine DB curls; 2 x10-DB+10kgs. Seated band overhead extensions; 2 x15-green Rogue band. Supersetted. Daily walks 1 x90mins, forgot vest 1 x15mins

Volume upper day 110.8 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x6-110@7, @7, @7. 45deg pull-ups, rest-pause as required; 4 x20-bw. Neck extensions; 3 x25-25kgs. Giant set. Bench, cont.; 3 x6-110@8, @8, @8. Seated DL, box+6mats+6EVA, controlled tempo; 3 x8-170. Supersetted...

Volume lower 111.1 started a few minutes later than normal to get the gut cleared. Swelling in the right knees from the last two weeks is slowing dissipating but it’s taking a while. It’s mainly impacting knees over toes ROM. 5min knees up marching, 5min wake-up walk DL, medium-V stance...

Max effort upper day 112.5 higher than expected but just due to higher fibre load in gut I believe. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140@9.5. Best it’s felt so far. Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@10, @10, @10...

Max effort lower day 111.4 but sodium fluffy from weekend. No power due to weather which also left me considerably under slept ongoing for about 5 days now. Will keep it simple today. 10min knees up marching DL to max, || stance; 1 x5-70, 120, 170. 3 x1-220. Medium-V stance; 1 x1-250, 260...

Volume upper day 110.3 poor sleep due to insane wind 5min wake-up walk Bench, index on rings; 1 x10-70. 3 x6-110@8, @8, @8. Pull-ups, 45deg; 4 x14-bw. Neck extensions; 3 x20-25kgs. Giant set. Bench, cont.: 3 x6-110@8.5, @8.5, @8. Seated DL, box+6mats&6EVA; 3 x10-170. Supersetted...

Volume lower day 109.8 5mins knees up marching, 5min wake-up walk. DL with bands, || stance; 1 x10-70, 70+red IE shorty. 1 x5-120+red IE shorty, 170+ red shorty. 5 x2-200+red IE shorty. 1 x5-170+red IE shorty. Just need to build my work capacity up. SSB SQ, close stance, oly shoes...

Max effort upper day Skipped weigh in Back from a long weekend that went a day longer than planned due to flight cancellation. Missed yesteday as a result. Feeling pretty shit physically due to travel, pending work stress. 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1...