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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...

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...