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Volume lower day 110.8 5min knees up marching, 5min wake-up walk Hanging leg raises; 1 x10-bw. DL, || stance, pull-in, heels focal point; 1 x10-70, 120. 1 x5-170, 220. 10 x1-250 cluster singles. SSB SQ, close stance, oly shoes, beltless; 3 x8-112. Taking them all the way down with a...

Max effort upper day 110.4 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140@9.5 speed. Not a pause but a very clean rep otherwise. Good to hit this after a long road back. Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x2-bw+30kgs@9, @9, @9, @9, @9...

Max effort lower day 110.8 a bit of fatigue from under sleeping 5min knees up marching, 5min wake-up walk DL to max, || stance, heels focal point; 1 x10-70. 1 x5-120, 170. 1 x1-220, 250, 270@9 speed, RIR0.5. Third attempt. Was interrupted after 250 and took me a minute to get my groove...

Upper volume day 110.3 10min wake-up walk Bench, index on rings; 1 x10-70. 2 x6-110@8, @7, @8. 45deg pull-ups; 4 x14-bw. Neck extensions; 3 x25-25kgs. Giant set. Bench, cont.; 3 x6-110@7, @7, @7. Seated DLs, box+6mats&6EVA; 3 x8-170. Supersetted. Overhead band extension; 2 x20-purple...

Lower volume day 110.3 5min knees up marching, 5min wake-up walk DL, || stance, tempo balance pull-in technique, heel focal point; 1 x10-70, 120. 1 x5-170, 220. 10 x1-250 cluster singles. Just working on reducing the refractory period between reps. SSB SQ, close stance knees forward...

Max effort upper day 111.3 not feeling any fatigue from yesterday, which is telling me I’m not really loushing the pace or workload far enough. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9, 135@9. Found a good focal point and the singles...

Max effort lower day 113.0 surprisingly high and putting it down to fibre and sodium from meals yesterday. Visually bloated too, giving it a day or so to work itself down. Fairly fatigued from continuing to re-up general activity and step count. 5min knees up marching, 5min wake-up walk...

Volume upper day 110.2 10min wake-up walk Bench, index on rings; 1 x10-70. 2 x7-110@8.5, @8.5, 1 x6-110@8. 45 deg pull-ups; 4 x14-bw. Neck extensions; 3 x25-25kgs. Giant set. Bench, cont.; 3 x6-110@8, @8, @9. Seated DLs, box+6mats&6EVA; 3 x6-200. Build reps at this load. Supersetted. JM...

Volume lower day 110.5 work/professional stress rate incredibly high atm. 5min knees up marching, 5min wake-up walk DL, || stance, bottom up slack pull; 1 x10-70, 120. 1 x5-170. 1 x5-220. 1 x5-250 full reset reps. 2 x5-220. Should’ve gone for 1 x10 backoff but respiratory function isn’t...

Max effort upper day 111.7 scale and mirror not quite sympatico but things travelling positively I think. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x120, 125, 130, 135, 135. Both solid top singles. Butt coming up a bit, not too fussed for now. Will tighten it...

Max effort lower day 110.0 feeling the residual fatigue from 20k+ steps on Saturday and an activity uptick in general, but overall it feels good to be gradually becoming more active and bringing the mass back down. 5min knees up march, 5min wake-up walk DL, || stance, beltless; 1 x10-70...

Volume upper day 110.5 left clavicle area seems to have stalled in its comfort improvement. Hopefully at some point the relevant tissue will slip back into better alignment. 5min wake-up walk Bench, index on rings; 1 x10-70. 2 x8, 1 x6-110@9, @8, @8. 45deg pull-ups; 4 x13-bw. Neck...

Volume lower day 110.3 5min knees up March, 5min wake-up walk DL, || stance, bottom up slack pull; 1 x10-70, 120. 1 x5-170. 4 x5-220. Load bump next week. Largely feeling good, leg drive building nicely. SSB SQ, beltless; 3 x8-92. SSB GM; 3 x7-132. Getting the groove back. Will continue...

Max effort upper day 111.3 lots of sodium and fibre. 5min wake-up walk Bench to max, index to rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5, 135 FAIL. The first one was good with a clean touch. The second went too far forward and I let it down early rather than try to go @11...

Max effort lower day 110.8 5min knees up march, 5min walking DL to max, || stance; 1 x10-70, 120. 1 x5-170, 220. 1 x1-250, 270@9.5. Took a few attempts. I set up closer to the bar with knees over it for hip proximity and more quads, and got there with bottom-up. Will try to remember to...

Upper volume day 111.3 10min wake-up walk Bench, index to rings; 1 x10-70. 3 x7-110@7, @7.5, @7.5, @8. 45deg pull-ups; 5 x12-bw. Neck extensions; 3 x25-25kgs. Giant set. WG pause bench; 2 x10-80. 2.5 load bump next week. Pendlay rows; 2 x8-120. Very taxing today with the respiratory...

Volume lower day 111.3 picked up a respiratory infection. Nothing too bad but feeling shit all the same. 5min knees up marching, 5min wake-up walk DL, || stance; 1 x10-70, 120, 170. 15 x1-220. SSB SQ, beltless; 3 x10-82. Load bump next week, plenty in the tank. SSB GMs, beltless; 3...

Max effort upper day 111.6 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 135. A little pop for the second rep at 135 but reflecting back, I don’t think I was lowering far enough down the torso. Still, strength held up. Have to like that...

Max effort lower day 112.7 - sodium and fibre was sky high yesterday but hunger starting to set in overnight, so am not too worried. 5min knees up marching, 5min wake-up walk DL to max, || stance, flat back; 1 x10-70, 120. 1 x5-170, 220. 1 x1-250. Moved about 8ish. Didn’t want to spend a...

Rest day 111.6 Daily walks 1 x15min