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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...

Volume upper day 110.5 left clavicle area seems to have stalled in its comfort improvement. Hopefully at some point the relevant tissue will slip back into better alignment. 5min wake-up walk Bench, index on rings; 1 x10-70. 2 x8, 1 x6-110@9, @8, @8. 45deg pull-ups; 4 x13-bw. Neck...

Volume lower day 110.3 5min knees up March, 5min wake-up walk DL, || stance, bottom up slack pull; 1 x10-70, 120. 1 x5-170. 4 x5-220. Load bump next week. Largely feeling good, leg drive building nicely. SSB SQ, beltless; 3 x8-92. SSB GM; 3 x7-132. Getting the groove back. Will continue...

Max effort upper day 111.3 lots of sodium and fibre. 5min wake-up walk Bench to max, index to rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135@9.5, 135 FAIL. The first one was good with a clean touch. The second went too far forward and I let it down early rather than try to go @11...

Max effort lower day 110.8 5min knees up march, 5min walking DL to max, || stance; 1 x10-70, 120. 1 x5-170, 220. 1 x1-250, 270@9.5. Took a few attempts. I set up closer to the bar with knees over it for hip proximity and more quads, and got there with bottom-up. Will try to remember to...

Upper volume day 111.3 10min wake-up walk Bench, index to rings; 1 x10-70. 3 x7-110@7, @7.5, @7.5, @8. 45deg pull-ups; 5 x12-bw. Neck extensions; 3 x25-25kgs. Giant set. WG pause bench; 2 x10-80. 2.5 load bump next week. Pendlay rows; 2 x8-120. Very taxing today with the respiratory...

Volume lower day 111.3 picked up a respiratory infection. Nothing too bad but feeling shit all the same. 5min knees up marching, 5min wake-up walk DL, || stance; 1 x10-70, 120, 170. 15 x1-220. SSB SQ, beltless; 3 x10-82. Load bump next week, plenty in the tank. SSB GMs, beltless; 3...

Max effort upper day 111.6 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 135. A little pop for the second rep at 135 but reflecting back, I don’t think I was lowering far enough down the torso. Still, strength held up. Have to like that...

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...

Rest day 111.6 Daily walks 1 x15min

Rest day slept past weigh in Daily walks 1 x60min

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...

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...

Rest day 111.7 Daily walks 1 x60min

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...

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...

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...

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...

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...

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...