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Bench and DL day Skipped weigh-in 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140-3/4 rep. 130 was solid, 140 the bar felt slippery (sweat), and was losing my groove on the rep. WG pull-ups, lean back, gorilla grip; 1 x5-bw. 3 x5-bw+10kg vest. 1...

DL and SQ day Skipped weigh-in. 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@9. Haven’t hit this weight in a long time. About 4 years I think. Might have had 300 in the tank but not...

Upper dominant assistance day 111.6 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x3-122.5. Starting to get a lot better rep technique consistency on the new bench. SG Turtleshell rows; 1 x5-120. 4 x5-130. Supersetted. Incline bench; 3 x6-102.5 CG axle hypers, #8 45deg; 3...

Lower dominant assistance day 110.7 5min knees up marching, 5min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1–120, 170, 220 (hook), 250. 5 x1-260. Moved the belt lower and kept my feet within hips. Lots of leg drive and felt like I had 280 fatigued in the tank. 3ct SSB SQ...

Bench and DL day 111.3 slept terribly. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 140. Just shy of a proper touch and pause. Reduced the singles today, not feeling amazing when I’m this tired. Seal rows, index on rings; 1 x10-70. 4 x5-90...

DL and SQ day 110.9 tired from a weekend camping, lots of soreness. Will see how things go. 5mins knees up marching, 5min wake-up walk DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 280@9.5. No more reps in the tank but it was only slow, and not a grinder with a sticking...

Upper dominant assistance day 110.9 Skipped wake-up walk. Bench, index on rings; 1 x10-72.5. 3 x3-122.5. Slightly better form than last week on the new bench. Slowly but surely coming along. Seated DLs, box+12 mats; 1 x5-170. 3 x5-220. Felt good, took a few minutes to find my old groove...

Lower dominant assistance day 111.3. Trying not to hyper-focus on this number as I’m visibly adding muscle on chest, delts and quads atm. 5mins knees-up marching, 5min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220, 250. 5 x1-260. Felt pretty easy across. 3ct SSB...

Bench and DL day Skipped weigh-in. 10min wake-up walk. Bench to max, index on rings; 1 x10-70. 1 X5-100. 1 x1-120, 130, 135, 135. Used my flat bench again while I work on seal rows setup stability with the new one. These were all good. WG Seal rows, index on rings; 1 x10-70. 5 x5-90. Felt...

DL and SQ day Skipped weigh-in. Feeling quite sluggish, have not slept well for a while. 10min wake-up walk. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270, 280@9. Solid rep. Glutes a bit tight/sluggish this morning, might need to be stricter with knees-up marching on the...

Upper dominant assistance day 111.0 10min wake-up walk Bench, index on rings; 1 x10-72.5. 3 x3-122.5. Second set was great, third set was shit. Still figuring out the new bench feel and positioning. CG neutral pull-ups; 1 x10-bw. 3 x5-bw+15kgs. Did WG for the first set but not sure it’s...

Lower dominant assistance day Forgot weigh-in. 10min wake-up walk DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220. 4 x1-260@8-9. All moved fairly well, will add a fifth rep next week. Last one was a tiny bit loose on slack pull technique but otherwise fine. 3ct SSB SQ, sleeves...

Bench and DL day Skipped weigh-in. Will pick this up on Thursday after fibre is all out of the system. Feeling not great in the gut right now. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x3-120. 1 x1-125, 130@8.5, 130@9, 130@9. Becoming more familiar with the...

DL and SQ day Skipped weigh-in. Feeling a bit flat this morning. Had too much fibre the past few days too. Not the best but comfort right now. 10min wake-up walk. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 270@9, 289@9.5. Head and chin really well tucked. Felt smoother than...

Upper dominant accessories day 111.6 10min wake-up walk Bench, index on rings; 3 x3-120@8.5, @9, @8. SG BB rows from floor; 1 x10-70. 3 x6-140. Neck extensions; 1 x20-15kgs. 3 x20-30kgs. Giant set. Incline press; 3 x5-100. BB rows, DL mimic; 3 x6-140. Supersetted. Belt squats, SSB...

Lower dominant accessories day 111.6 very under slept due to family engagement last night. 5min wake-up walk, 5min knees up marching DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220. 5 x1-250. Moved fine but obviously feeling the tiredness. Plus one singles on last week. 3ct...

Bench and DL back up day 111.6 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1 x3-120. 1 x1-130, 135. This was crap. New bench isn’t quite as suited to flat back (FID bench) and will take some adjusting. Back offs, 2ct pause; 2 x2-120@10, 10. Chin-ups, reset reps; 1...

DL and SQ day Skipped weigh-in. Feeling incredibly bloated this morning in the gut. Not sure what I ate to cause it. 5min wake-up walk, 5min knees up marching. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 200, 220 hook, 230, 250, 270@9, 280@9.5. Whoooeeee. First attempt broke but I was...

Upper dominant assistance day 112.5 feeling very bloated and puffy generally. Obviously a need to tighten up in places. Would prefer to settle back to around 108. 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-120@8, 125@9, 125@9. Seal rows, pinkies on rings, reset reps; 1 x10-70...

Lower dominant assistance day 111.6 5min wake up walk, 5min knees up marching DL, || stance, heavy singles; 1 x10-70. 1 x1-120, 170, 220. 5 x1-250. Slack pull lost a bit of fire on the 5th single but generally good. Moved the belt back up to a higher position. Will keep varying that session...