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Rest day 111.6 Daily walks 1 x30min

Saturday rest day 111.6 Daily walks 2 x15min

Upper volume day 112.5 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x4-120@8.5, @8, @8, @8. Chin-ups, continuous; 1 x5-bw. 4 x4-bw+25kgs@8, @8.5, @8, @9.5. Supersetted. Incline, index on rings; 3 x4-110. Felt like RIR2 territory. BB rows, strict from floor; 3 x5-120. Doing these...

Lower volume day 112.9 added more sodium back in. 10min wake-up walk DL clustered singles, turtleshell-V stance; 1 x5-70. 1 x2-120, 170, 220. 5 x1-250. Work rate was slow, still missing the ‘pop’ this past 1-2 weeks. SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@7, 162@7.5, 162@7.5...

Rest day 112.3 Daily walks 1 x30min

Bench and DL day 112.3 10min wake-up walk Bench to max, index to rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135@9.5. Better than last week. SG Pendlay rows; 1 x10-70. 4 x3-120. Supersetted. DL to heavy top set, || stance; 1 x1-120, 170, 220, 230, 240, 250@8. Lots of focus on technique...

DL and SQ day 112.3 feeling ok. 10min wake-up walk Standing banded abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, medium-V 1 x1-270@10. Had to go pretty deep into the tank. Not getting anything from the legs this morning, despite not really being fatigued...

Rest day 113.0 assuming fibre and sodium from social meal last night. Daily walks 2 x15min

Saturday rest day 111.6 Daily walks 1 x30min 1 x15min

Upper dominant accessories day 111.7. Lots of glutes DOMS today. Feeling a bit of general tiredness, same as most Friday mornings. 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x5-120@8.5, @9.5, @9. Seated DLs, box+12 mats; 1 x5-170. 3 x5-200. Must remember to get the bar under the...

Lower dominant assistance day 111.3 feeling a bit tired from the week but fatigue is easing off compared to Monday. The mild adductor/glute strain from last week is still noticeable however. 5min knees up marching, 5min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170...

Rest day 111.8 New year, old habits back for accountability. Daily walks 1 x30min

Bench and DL day 112.7 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140 FAIL. Threw on wrist wraps and they destroyed my groove. Lesson learned. Seal rows, explosive; 1 x10-70. 4 x5-100. Supersetted. DL to heavy top set, || stance; 1 x1-70, 120...

DL and SQ day 111.7 tired and a bit fatigued. Residual soreness in posterior chain. Will see how things go. 5min knees up marching, 5min wake-up walk Standing abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 230, 250, 270@10. Needed a few cracks at it. Legs...

Upper dominant assistance day 112.3 slow start. 5min wake-up walk Bench, index on rings; 1 x10-70. 4 x4-120@8, @8.5, @9, @9. Seated DL, box+12 mats; 1 x5-170. 4 x5-200. I think I prefer these to Rubish-hypers for this day. I still went the hypers somewhere but the hammies really need a...

Lower dominant assistance day Skipped post-Christmas weigh-in 5min knees up marching, 5min wake-up walk Standing banded abs; 1 x10-IE blue band. DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-270. These were all circa 9.5. Definitely not recovered, lower body lacking...

Bench and DL day 112.6 slept in a bit. Adductor/hamstring on right side is feeling tight/tender. Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140. Pretty reasonable rep. Just need to work on the pause a bit. WG pull-ups, lean back, gorilla grip; 1 x10-bw. 4 x5-bw+10kgs. Felt...

DL and SQ day Skipped weigh-in. Feeling pretty shit today. Poor sleep quality and quantity, and oddly overheated. Started late. 5min knees up marching, 5min wake-up walk Standing banded abs; 1 x10-IE blue band. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 290. About the...

Upper dominant assistance day 113.0 not sure what’s going on here. Sodium perhaps. Definitely need to bring calories down though. 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x4, 1 x3-120. Starting to build consistency on the new bench. SG turtleshell rows; 1 x5-120. 4 x5-130...

Lower dominant assistance day 111.6 5min knees up marching, 5min wake-up walk Standing banded abs; 1 x10-IE blue band. DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 4 x1-270. Probably @8.5-9 speed across. 3ct SSB SQ, sleeves, heavy triples; 1 x3-82, 132, 162@7.5...