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Upper accessories day 111.9 general fatigue feeling. 5min wake-up walk, overslept. Bench, pinkies on rings, PAP single then back off triples EMOM, paused; 1 x10-70. 1 x1-122.5@9.5speed. Unexpectedly harder rep than I thought it would be. Should probably do a single before this weight. Back...

Lower focused accessories day 111.9 lower back feels mostly recovered and ‘tensioned’ again from the SG seated DLs. Once per week for those is maybe ok then. An oblique strain on my right side, or something, from playing around the house is bothering me a lot as well. 10min wake-up walk...

Bench focused day 111.9 Lowe back fatigue is severe. I think the ‘SG’ may get dropped off seated DLs, will use Thursday as a barometer. Gut starting to calm down after pushing FODMAP limits over the weekend. 5min wake-up walk Bench to max, pinkies on rings; 1 x10-70. 1 x1-110, 120, 130@8.5...

DL focused day 111.9 10min wake-up walk, knees up marching and heel touches. DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 250. Way more fatigued than I realised. 260 barely budging an inch. Hamstrings are shot to shit. Back offs; 1 x1-230. 2 x1-220. SG Seated DLs, box+12 EVA; 2...

Upper accessories day 111.6 10min wake-up walk Bench, pinkies on ring, heavy single and EMOM backoffs; 1 x10-70. 1 x1-120. 10 x3-100. Definitely going up in load next week. CG chin-ups, heavy single and EMOM backoffs; 1 x5-bw. 1 x1-bw+30kgs@RIR2. 10 x3-bw+15kgs. High incline off pins...

Lower accessories day 110.9 gut feeling a bit weird this morning, but not unwell. 10min wake-up walk, knees up marching snd heel touches. Standing banded abs; 1 x10-IE blue band. DL clustered singles, natural stance, ground up; 1 x5-70, 120. 1 x1-170, 220. 7 x1-250. Still not sure about...

Bench focused day 110.9 lower back is smashed from yesterday’s bump in volume. 10min wake-up walk. Bench to max, pinkies on rings; 1 x10-70. 1 x1-110, 120, 130@9.5speed. Solid rep, better than last week. Back off doubles @-15%; 1 x2-110@RIR1.5, @1.5, @1, @2, @2. 112.5kgs next week...

DL focused day 111.7 going to have to bite the bullet and cut harder. Creatine dose is higher now but have flatlined on progress a bit. 10min wake-up walk, knees up marching and heel touches. DL to max, natural stance, ground up; 1 x3-70, 120. 1 x1-170, 220 (hook), 230, 240, 250, 260@9...

Upper accessories day 111.7 had a massive meal last night. Clean food but heavy. Expecting a scale drop tomorrow after that passes out. 10min wake-up walk Bench, pinkies on rings, heavy single then EMOM; 1 x10-70. 1 x1-120@RIR1.5. 10 x3-100. CG chin-ups, heavy single then EMOM; 1 x5-bw. 1...

Lower accessories day 111.1 10min wake-up walk, knees up marching and heel touches. DL, || stance; 1 x3-70, 120, 170, 220. 1 x1-250. 10 x1-200+IE red shorty bands. SSB SQ, sleeves, oly shoes, EMOM doubles; 1 x2-82, 132. 5 x3-142. Will Add one triple in next time. Turtleshell pendlays; 2...

Bench focused day 111.9 fairly sodium loaded from yesterday. Calories probably neutral for the day, give or take. 10min wake-up walk. Bench to max, pinkies on rings; 1 x10-70. 1 x1-110, 120, 130@9speed. Didn’t quite commit to the pause. Back off cluster set minus 15%, 10 reps; 5...

DL focused day Skipped weigh-in. Fair bit of general fatigue from the weekend. 10min wake-up walk, knees up march, heel-touches. DL to max, || stance; 1 x3-70, 120, 170, 220 (hook). 1 x1-250, 270@9.5 speed. 2nd setup attempt, the first one broke but I was too far forwards. Horsepower is...

Upper accessories day 110.7 10min wake-up walk Bench, pinkies on rings, paused, EMOM triples; 1 x10-70. 10 x3-100. Good training. Might add in a quick top single at the start next week. CG neutral chin-ups, EMOM triples; 1 x5-bw. 1 x1-bw+30kgs. 10 x3-bw+15kgs. High incline press; 1 x10...

Lower accessories day Skipped weigh-in. 10min wake-up walk, knees-up and heel-touches. DL, || stance, speed singles; 1 x3-70, 120, 170. 10 x1-150+IE purple shorty bands. SSB SQ, sleeves, oly shoes, speed doubles; 1 x2-82, 132. 8 x2-142. Pendlays; 2 x10-120@RIR1, @RIR1. Sort of a hybrid...

Bench focused day 111.1 a bit stiff but otherwise ok. Cutting hunger starting to sink in, usually means a scale shift is coming. 10min wake-up walk Bench to max, pinkies on rings; 1 x10-70. 1 x3-120. 1 x1-130@10. Back offs; 3 x2-120@10, @10, @10. CG chin-ups, heavy singles; 1 x5-bw. 1...

DL focused day 111.6 a bit fatigued but not too bad 10min wake-up walk DL to max, leveraged slack pull; 1 x3-70, 120, 170, 220 (hook). 1 x1-250, 260, 270@11 speed. Third attempt, damn that felt hard. Didn’t stall at least. Back off cluster singles; 10 x1-240. High belt and closer...

DL focused day 112.1 sodium bloat from diet. Not feeling amazing in gut and looking forward to it passing. Life stress from work at an apex right now. Not physically fatigued but definitely far from an ideal state of rest. 10min wake-up walk. DL to max, natural-V stance; 1 x3-70, 120, 170...

Saturday GPP day 110.5 Daily activities 30min heavy bag work 1 x90min walk 1 x15min walk

Upper focused accessories day 111.0 5min wake-up walk Bench, pinkies on rings; 1 x10-70. 3 x5-110@9.5, @9.5, @10. Pendlays, close-V stance; 1 x10-70. 3 x5-120. Might do these with versa’s. Supersetted. Incline, pinkies on rings, max-stim protocol; 10 x1-100. This particular angle just...

Lower focused accessories day 111.0 heavy fibre and sodium lately so it should be lower once those come out. 10min wake-up walk DL, || stance, heavy singles; 1 x5-70, 120. 1 x3-170, 220 (hook). 5 x1-250. Straight toes just has a bit more pop, probably due to change in body shape compared to...