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Full body session 1 - posterior emphasis No weigh-in. 10min wake-up walk. Standing banded abs; 1 x20-IE blue band. Workout is one day later than usual due to long weekend camping. DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8.5speed, 270@9.5speed. 2nd...

Full body session 3 - back emphasis No weigh-in. 10min wake-up walk. DL, medium-V KK stance, beltless hook; 1 x5-70, 120, 170. 5 x1-220. CG Chin-ups, 10mins heavy cluster singles; 1 x5-bw. 1 x3-bw+15kgs. 6 x1-bw+30kgs. Probably needed to rest these out a bit better. Biceps came up short at...

Full of session 2 - quads emphasis No weigh-in. 10min wake-up walk. LBBS to heavy top set, index-middle on rings; 1 x5-70, 120, 150@RIR2. Back off doubles 10min; 4 x2-150@RIR2-3 range. Bench to max, index on rings; 1 x5-70, 100. 1 x1-120, 130@8speed, 135@10speed. Didn’t quite touch, setup...

Full body session 1 - posterior emphasis No weigh-in. 10min wake-up walk. Standing banded abs; 1 x20-IE blue band. DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8speed, 270@9.5speed. 250 was great, 270 needed 2 attempts. Definitely a lot more hamstring and...

Upper body session - push emphasis No weigh-in. 5min wake-up walk. CG BP, index to smooth; 1 x10-70. 3 x4-100@RIR2, @RIR2, @RIR2. Low seat BTN press, full EVA stack, QM-pins; 2 x9, 1 x8- 40@RIR2, @RIR1, @RIR0. Hand width is somewhere from middle to pinkies on the BB rings. Will get more...

Full body session 3 - back emphasis No weigh-in. Feeling tired from the backend of this respiratory infection. Doing gripper work on Wednesday left some noticeable forearm DOMS but probably just because it’s the first time in over a month. 10min wake-up walk. DL cluster singles, close-V KK...

Full body session 2 - SQ emphasis No weigh-in. 10min wake-up walk. LBBS to heavy top set, sleeves; 1 x5-70, 120. 1 X4-150@RIR2. Took things slightly cautiously with some extra adductor tenderness after the RDLs and nordics on Monday. Back off cluster singles, 10mins; 6 x1-150. Might need to...

Full body session 1 - posterior emphasis. No weigh-in. A bit of general tiredness from a fairly active day yesterday. 10min wake-up walk. Standing banded abs; 1 x20-IE blue band. DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@9speed, 270@10speed, 2nd attempt. It...

Upper body session No weigh-in. Low income, index on rings; 1 x10-70. 3 x3-100@RIR1, @RIR1, @RIR1. Seated OHP, paused, no back support, shoulder width grip; 1 x4-50@RIR1. DB preachers; 2 x7-DB+12.5kgs@RIR3, @RIR3. DB Z press; 2 x10-DB+12.5kgs@RIR2, @RIR1 Supersetted. Standing banded...

Full body session 3 No weigh-in. 10min wake-up walk. Forgot banded abs, need to remember them before pulling. DL cluster singles slack pull focus, medium-V KK stance, hook; 1 x5-70, 120, 170. 5 x1-220. Chin-ups, clustered singles top set; 1 x5-bw. 1 x3-bw+15kgs. 6 x1@RIR1-bw+30kgs...

Full body session 2 No weigh-in. 10min wake-up walk. LBBS, sleeves; 1 x5-70, 120. 1 x3-150@RIR2. Back offs; 6 x1-150. Bench to max, index to rings; 1 x10-70. 1 x1-120@7speed, 125@9speed, 130@9.5speed. Not a great rep for bar-path and didn’t quite get a proper touch, but not too bad for...

Fullbody session 1 No weigh-in. 10min wake-up walk. Standing banded abs; 1 x20-IE blue band. DL to max, || KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@9speed, slight-V 260@9.5speed. Back offs, 10mins; 5 x1-230. Larsen press, index on rings; 1 x5-70. 2 x4-100@RIR4, @RIR4...

Upper session No weigh-in. Low incline pin press, one inch from chest, index on rings, reset reps; 1 x10-70. 1 x4-100@RIR1, 2 x2-100@RIR0.5, RIR0.5. Awesome feeling for ‘starting’ power. Seated BB OHP, shoulder-width grip; 3 x7-50@RIR2, @RIR2, @RIR1. Going to build form again with overhead...

Fullbody session 3 No weigh-in. 10min wake-up walk. Standing banded abs; 1 x20-IE blue band. SG DLs, || stance; 1 x10-70. 1 x5-120, 170. 1 x4-200@RIR2. 2 x4-180@RIR2, @RIR2. Decided to work on this for leg drive and upper back positioning. Much harder than the numbers suggest. 3ct bench...

Full body session 2 No weigh-in. 10min wake-up walk. SSB squats to heavy top set, sleeves; 1 x5-82, 132. 1 x4-152@RIR3. Back offs; 2 x5-132@RIR3-4, @RIR3. Bench to max, index to rings; 1 x10-70. 1 x1-120, 125@9speed. Back offs, 10min doubles; 3 x2-120@RIR1, RIR1, RIR1.5. Block pull...

Fullbody session 3, back dominant No weigh-in. Under slept and generally sluggish from a very long Christmas Day. 10min wake-up walk. DLs, KK stance, clustered slack pull singles, beltless; 1 x5-70, 120, 170 (hook). 5 x1-220. Slightly wider stance today to give hips a break. Shrugs, medium...

Fullbody session 2 No weigh-in. 10min wake-up walk. HBBS to heavy top set, sleeves; 1 x5-70, 120. 1 x1-150@9speed. Groove will come back in time, lacked the confidence on the descent a bit. Back offs, ATG paused; 1 x3-120. Bench to max, index on rings; 1 x10-70. 1 x1-120, 125@9speed. Back...

Fullbody session 1 No weigh-in. 5min knees up, 5min wake-up walk. DL to max, KK stance, slight-V; 1 x10-70. 1 x5-120, 170. 1 x1-220 (hook), 230, 240, 250@9.5speed. Back off singles 10min, hook grip; 7 x1-220. Hit the wall after #6. Bench press, index on rings; 1 x5-70. 2 x3-100@RIR3...

Back from 3.5 weeks of holiday @12k steps per day average. Let the DOMS begin. Upper body session, push emphasis No weigh-in, loaded 8hrs ago. Bench, index to rings; 1 x10-70. 3 x4-100@RIR4, 105@RIR4, 105@RIR3. Larsen press, pinkies to rings; 2 x12-75@RIR2, RIR2.

Full body session 1 Skipped weigh-in. 10min wake-up walk, knees up. DL to max, slight-V KK stance; 1 x5-70, 120, 170. 1 x1-220, 250 (hook), 250, 270@8speed, 280@8speed, 300@10speed. Effectively a lifetime PR given the body weight is about 25-30kgs less than last time I hit this. 10mins back...