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Upper focused assistance day 111.4 work stress continuing to pile up but doing better than last week. 5min knees up marching, 5min wake-up walk Incline press, pinkies on rings; 1 x10-70. 3 x5-110@8.5, @9, @9. CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+25kgs. Shorter spacing and...

Lower focused assistance day 111.4 right flexor feeling shit again. I’m forming the view that I’m doing too much sitting while it’s pissed off, which is aggravating it further. Will try to incorporate more standing desk time. 5min knees up marching, 5min wake-up walk DL to heavy top set, ||...

Wednesday rest day 111.8 Daily walks 1 x15min 1 x30min

Bench focused day 112.9 feeling a little sluggish but ok. Either way work the way it is until April, I expect stress will have a relevant factor until then. 10min wake-up walk Bench press, clustered singles EMOM, pinkies to rings; 1 x10-70. 1 x1-120. 6 x1-130. The form feels good but I’m...

DL focused day 113.3 lots of sodium and gut bloat. Was away camping this weekend and the food choices shift a bit. Should level down reasonably quickly. 5min knees up marching, 5min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 240, 250, 260, 270@9-9.5 speed. Not a...

Upper focused accessories day 111.9 10min wake-up walk Incline press, pinkies on rings; 1 x10. 3 x5-110@9, @9, @9. CG chin-ups, max-stim protocol; 1 x5-bw. 15 x1-bw+25kgs. Nightmare DLs. 2pumps&rep, hook; 1 x1-70, 120, 170. 4 x1-210. No pop today, probably means yesterday was effective...

Lower focused accessories day 112.6 right hip flexor flexor inflammation is really frustrating things at the moment. 5min knees-up marching, 5min wake-up walk. DL to heavy clustered top set, || stance; 1 x5-70, 120. 1 x3-170, 220. 5 x1-250. SSB, sleeves, clustered triples; 1 x3-82. 4...

Rest day 112.3 Daily walks 1 x30min 1 x45min

Bench and back day 112.9 severe gastric bloating overnight. Not sure what I ate but it caused gas and pain so bad it woke me up and kept me awake. Sodium high from recent social events. Things will tilt back down soon. Definitely have some extra muscle compared to a few months back as well...

DL focused day Skipped weigh-in. Too sodium loaded to care. Overslept a bit. Feeling very under slept and under recovered. Significant dispute at work impacting things, and probably should avoid alcohol moving forward - it seems to really disrupt training these days. 10min wake-up walk DL to...

Rest day Forgot weigh-in Daily walks 1 x90min

Upper focused accessory day 112.3 10min wake-up walk Incline bench; 1 x10-70. 2 x5-110@9, 8.5, CG chin-ups, continuous; 1 x5-bw. 3 x5-bw+25kgs@9, @9, @9.5. A nice variation to the Tuesday’s grip width. Supersetted. Nightmare DLs, 2pump&rep, hook grip; 1 x1-70, 120, 170. 5 x1-200. Might add...

Lower focused accessories day Forgot weigh-in. Absurdly hot and humid this morning. Will pace things, the garage is close to 30c. 10min wake-up walk DL to heavy singles-clustered triple, || stance; 1 x5-70. 1 x3-120, 170, 220, 250. The first at 250 moved like molasses. I realised I wasn’t...

Wednesday rest day 111.2 Daily walks 1 x30min

Bench focused day 112.0 10min wake-up walk Bench, index on rings, heavy singles EMOM; 1 x10-70. 1 x1-120. 8 x1-130. Chin-ups, clustered singles EMOM; 1 x5-70. 1 x1-bw+20kgs. 10 x1-bw+40kgs. Mostly RIR1 up until the last three which were all @0. Zercher squats: 2 x5-70. Going to add mats...

DL focused day Skipped weigh-in. Guy is really unhappy after too many greens, FODMAPs and fibre for a few days. 10min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 240, 250, 260, 270@9.5 speed. Got it on the first go around. Not a grinder but not speedy, just had to hold...

Saturday rest day 112.2 Daily walks 1 x90min 2 x15min

Volume day 112.3 10min wake-up walk Incline bench, index to rings; 1 x10-70. 3 x5-110.@9, @9, @9.5. Chin-ups; 1 x10-bw. 3 x8-bw+15kgs@9, @9, @9.5. Supersetted. Nightmare DL, 2pump & rep; 1 x1-70, 120, 170. 4 x1-200. DB preachers; 3 x8-DB+12.5kgs. JM press; 3 x8-45kgs. Neck extensions; 3...

Lower dominant everything day 112.3 5min wake-up walk DL, heavy singles, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 4 x1-250. Practicing the bar bend and slack pull. Wasted a bit of time but I really want to get it back to apex levels. SSB SQ, sleeves, clustered triples; 1 x3-82. 4...

Rest day 112.4 social food yesterday, a bit overloaded in gut and with sodium. Daily walks 2 x30min