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  1. J

    2016 Log

    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...
  2. J

    2016 Log

    Rest day 111.6 Daily walks 1 x15min
  3. J

    2016 Log

    Rest day slept past weigh in Daily walks 1 x60min
  4. J

    2016 Log

    Upper volume day 112.1 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x6-110@8, @7, @7, @7. Touch wood but form is holding across the sessions. 45deg pull-ups; 5 x12-bw. Neck extensions; 4 x25-25kgs. Giant set. WG bench; 3 x15-80. Pendlay rows; 3 x10-110. Supersetted. WG...
  5. J

    2016 Log

    Volume lower day 112.1 assuming this is sodium related given the calorie drop over past few days. 5min knees up marching, 5min wake-up walk DLs, || stance; 1 x5-70, 120, 170. 3 x10-200. SSB SQ; 3 x10-82. SSB GMs, beltless; 3 x10-112. Better ROM without the belt. Zercher SQ, buffalo...
  6. J

    2016 Log

    Rest day 111.7 Daily walks 1 x60min
  7. J

    2016 Log

    Max effort upper day 111.4 woke up slightly hungry, which is a start at least 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5, 135@9, 135@10. First wasn’t so good, the next two were pretty solid. Chin-ups; 1 x10-bw. 1 x5-bw+5kgs. 6...
  8. J

    2016 Log

    Max effort lower day Skipped weigh-in. Cut starting today. Building volume modestly while I take tapers down. Big work stress today and fatigue from weekend is again high. 5min knees up marching DL to max, close-minor V, heels focal point; 1 x5-70, 120, 170. 1 x1-220, 230, 240, 250, 260...
  9. J

    2016 Log

    Volume upper day 111.9 seems a bit high but definitely added both good and bad weight over the past month. 5min wake-up walk Bench, index on rings; 1 x10-70. 4 x6-110@9, @8.5, @8, @9. Pull-ups, 45deg pronated; 5 x12-bw. Neck extensions; 3 x25-25kgs. Giant set. Widest grip bench, flat...
  10. J

    2016 Log

    Volume lower day 110.8 5min knees up marching, 5min wake-up walk DL, minor close-V, slack pull; 1 x5-70, 120, 170. 1 x1-220. 5 x3-230. LBBS, Buffalo; 1 x5-72. 3 x5-122. Dump truck training. Probably around RPE6-7. Can bump the weight next week. RDLs, beltless, DL stance; 2 x8-170...
  11. J

    2016 Log

    Max effort upper day 110.4 left shoulder/collarbone still not in the correct place. Functional but uncomfortable. 5min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5-10(non grinder), 140@11. Didn’t quite touch and it took about 5-6seconds but it’s also...
  12. J

    2016 Log

    Max effort lower day 110.6 high feeling of general tiredness today. Busy family weekend and NEAT activity was high, especially towards the back end of Sunday. 5min knees up marching, 5min wake-up walk DL to max, medium—V, heels focal point; 1 x5-70, 120, 170. 1 x1-220. 8 x1-250. Took a few...
  13. J

    2016 Log

    Volume upper day 111.8 big sodium meal but the reduced activity is really starting to red line. Gonna have to find a way to get it in. 10mins wake-up walk Bench, index on rings; 1 x10-70. 4 x6-110@7.5, @7.5, @8, @8. WG pull-ups, lean back, gorilla back; 3 x12@9, @9, @10, 2 x10@9, @9-bw...
  14. J

    2016 Log

    Volume lower day 111.3 5min knees up marching, 5min wake-up walk DL, medium-V, heels focal point; 1 x5-70, 120, 170. 4 x5-170+IE red shorty band. Buffalo SQ, close stance, oly shoes; 1 x5-72. 3 x4-122@8. Nordics assisted; 2 x15-bw+Rogue green band assist. Belt squats, paused, sissy...
  15. J

    2016 Log

    Max effort upper day 110.6 severely under slept but getting some spring back now the stress is starting to ease. 10min wake-up walk Bench, index to rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Solid rep but a bit more Spoto press-ish as I didn’t quite groove it will enough to touch...
  16. J

    2016 Log

    Max effort lower day 111.3. Not too bad after the past week of stress, high food and low exercise. Time to actually knuckle down now and cut the fat sensibly and sustainably. 5min wake-up walk, 5mins knees up marching. DL to max, medium-V stance, heels focal point; 1 x5-70, 120, 170 hook. 1...
  17. J

    2016 Log

    Volume upper day Missed weigh-in. Forgot to put the scale out last night. Stress factors still extreme, am feeling it physically. 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x8-110@9, 3 x6@110@8, @9, @8. WG pull-ups, lean back, gorilla grip; 1 x10-bw. 1 x9-bw+5kgs vest@9, @9.5...
  18. J

    2016 Log

    Volume lower day 111.3 stress adding up. Will prioritise more discipline once things calm down. 5min wake-up walk, knees up marching. DL, medium-V, leveraged slack pull, heels focal point; 1 x5-70, 120, 170. 20 x1-220. Can pick up the pace on these. Solid stuff all the same. Buffalo SQ...
  19. J

    2016 Log

    Max effort upper day 110.7 apex work stress right now. Left shoulder/collarbone needs something to get back into place after sleeping on it in the wrong position. 5min wake-up walk Bench, index to rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130@8.5, 135@10. About 1-2 inches short on ROM, the...
  20. J

    2016 Log

    Max effort lower day 110.7 sensational of low-mid fatigue across the board. One of those non-stop weekends with endless movement. Nothing overly strenuous but equally not much rest either. 5min wake-up walk, knees up marching. DL to max, medium-V, bottom-up slack pull; 1 x5-70, 120, 170. 1...
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