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Rest day 110.0 Daily walks 1 x30min 1 x45min

Max effort upper day 110.3 5min wake-up to all, knees up marching Feeling ok but still stress-loaded and will be for about a month. General thoughts: more heavy DL reps for Monday and with bands, feet pointing straighter. BB does in turtleshell position to build capacity in lower back...

Max effort lower 109.8 lots of fiber intake the last couple of days. Mirror test looking good. 10min wake-up walk, knees up marching DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 250, 260, 270@9.5. Right hip and adductor was a little off and tight...

Rest day 109.3 Daily walks Nil, high activity levels

GPP day 109.6 35min heavy bag work Super WG pull-ups; 5 x5-, 2 x12-bw. Might be a bad idea, not sure yet. Daily walks 1 x30min

Upper body volume 109.6 overslept alarm by 30min. Work stress impacting energy and fatigue heavily. 5min wake-up walk knees up march Bench, paused, index on rings; 1 x10-70. 3 x8-100. Seated DL, 6 mats & 8 EVA; 1 x10-170. 3 x8-200. Supersetted. WG pull-ups, gorilla grip; 3 x8-bw...

Lower body volume; 109.5 5min wake-up walk knees up DLs heavy singles@90%, close minor-V, slack pull; 1 x5-70, 120. 1 x1-170, 200 hook, 220. 10 x1-240. BB SQ, heavy singles@90%, belt & oly shoes; 1 x1-70. 5 x1-120. Need to use the Buffalo bar, my straight bar just rolls too much...

Max effort upper day 109.5 lower back is a bit tight on account of slouching too much last night on the couch in a shit position. 5min wake-up walk, knees up marching Bench to max, close grip; 1 x10-70. 1 x3-100. 1 x1-110, 115, 115, 115. WG pull-ups, lean back; 6 x7-bw. Standing banded...

Max effort lower day 111.4 high sodium the past two days 10min wake-up walk, knees up marching DL to max, close minor-V stance, slack pull; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 250, 270@9. Body weight and as slightly forward shifted on the first attempt. No issues on the second, happy...

GPP day 109.7 1 x30min heavy bag conditioning Daily walks

Upper volume day 110.0 10min wake-up walk, knees up marching Bench, paused, index on rings; 1 x10-70. 3 x10-90. 2.5kg bump next week. Seated DL, 6 mats + 8 EVA; 4 x10-170. Increased ROM by 2x EVA. Hit the spot. Will add 10kg load next week. Supersetted. WG neutral pull-ups, lean back, Fat...

Volume lower and chin-ups day 109.1 10min wake-up walk Psoas raises; 1 x10-IE shorty blue band DL, close-V stance, slack pull; 1 x5-70, 120, 170 hook. 1 x3-220. 4 x2-240. Bringing the bar to the shins for setup is making a massive difference on the initial leg drive. Zercher SQ, oly...

Rest day 110.1 Daily walks 2 x30min

Upper body max day 110.6 slept ok but not quite long enough. 10min wake-up walk Ended up starting about 15mins late, from deep sleep. Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120. 5 x1-125. WG pull-ups, lean back; 4 x6-bw. Standing banded abs, no support, mid-width stance...

Max effort lower and chin-up day 111.0 getting fluffy. Am finding it hard to re-embrace a cut and the impact to numbers but need to get my shit together. Rested but low sleep. Went down late and woke up early. 10min wake-up walk Psoas raises; 1 x10-IE shorty blue power band DL to max...

Rest day 110.8 Daily walks Nil

GPP day Misses weigh-in 1 x30min heavy bag conditioning Daily walks 4hrs shopping

Upper body volume day 110.4. Lots of fatigue from yesterday’s session. 10min wake-up walk Bench, index to rings; 1 x10-70. 3 x9-90. Up to 10s next week. Seated DLs, 6+6mats; 4 x10-170. Supersetted. WG neutral pull-ups, Fat Grippz, max-stim protocol; 1 x30-bw. Thicker grip took some...

Lower body and chins volume day 110.0 10min wake-up walk Psoas raises; 1 x10-blue IE shorty power band DL, close minor-V stance slack pull; 1 x5-70, 120, 170. 1 x10-220. FPDL, beltless; 2 x10-170. Things starting to feel really good. SSB SQ, ATG paused, oly shoes; 2 x8-102. SSB GMs; 2...

Rest day Slept in, missed weigh-in Daily walks 1 x30min