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Bench and second DL day 111.2 too heavy but quads are not is my improving the last month 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 135, 135. Not quite in the groove today. 45deg pull-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x4-bw+30kgs@9.5, @9.5, @10...

Heavy DL and SQ day Skipped weigh-in. Feeling meh. 5min wake-up walk, 5min knees up marching. DL to max, || stance; 1 x10-70. 1 x1-120, 170, 220, 250, 260, 270@9. Very smooth but skipping up to 250 at this time in the morning was lazy. Feet slightly closer this week, just inside hips. Leg...

Assistance day 110.9 10min wake-up walk Bench, index on rings; 1 x10-70. 4 x5-120@7.5, @8, @8, @9. CG neutral pull-ups; 1 x10-bw. 4 x7-bw+15kgs@8, @8, @9, @9. Neck extensions; 1 x20-15kgs. 3 x20, 1 x10-30kgs. Giant set. Bench was generally ok. Likely will move back to chin-ups for the extra...

SBD day 111.5 feels high but numbers are numbers. 10min wake-up walk DL, || stance, heavy singles; 1 x5-70. 1 x1-120, 170, 220. 5 x1-240. These were all @7-8 speeds. Will load bump next week. Still have to tighten up the bar bend and shins forward, don’t want it to be a big hip drop...

Bench and DL assistance day Skipped weigh-in. Sodium bloat and gut discomfort.m today, CBF’d. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 140, 140. Neither was quite a touch but felt good enough to count. 45deg pull-ups, gorilla grip; 1 x10-bw...

DL and SQ day Skipped weigh-in, will check in tomorrow. 10min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 250, 270@9 speed. It popped off surprisingly easily. Seem to have found a more consistent approach to the shin-drop and leveraging in. Back offs; 4 x2-230. Add...

Lower-focus accessories day 110.3 bringing it forward due to brief integrated trip for work. Not sure if I’ll get a fourth session in or not. Left shoulder still feeling janky. 10min wake-up walk DL, singles @90%, || stance; 1 x5-70. 1 x1-120, 170, 220. 5 x1-240. Really good technique...

Bench and DL accessory day 110.6 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100, 120. 1 x1-130, 135, 140@9.5, 140-FAIL misgrooved. Generally pretty good. 45deg pull-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@9, @9, @9, @9, @10. Supersetted. These improved. Staying...

Heavy DL & SQ day 111.1 massive gut bloating and gas this morning. Really uncomfortable. DL, || stance; 1 x10-70. 1 x1-120, 170, 220, 240, 250. Couldn’t find my spot for 260. Wouldn’t put it down to fatigue though. Back offs; 4 x2-220. Trying to get more consistent in bringing shins to the...

Capacity upper day and lower GPP day 109.3 10min wake-up walk Bench, index on rings; 1 x10-70. 3 x5-120@9, @9, @9.5, CG neutral pull-ups; 1 x10-bw. 3 x5-bw+20kgs@9, @9, @9.5, Neck extensions; 3 x20-30kgs. Giant set. Buffalo OHP, pinkies to knurl; 1 x6-52. 2 x5-62. Great ROM on this bar...

Capacity lower day 109.3 10min knees up marching DL, anti-sumo stance, beltless; 1 x10-70, 120. 3 x5-170. 3 x5-150+IE red shorty band. These were ‘ok’. Feel like a hip width stance and joint stacking is still going to be better overall at a heavier weight, and it’s a matter of maintaining...

Performance upper day 109.6 back into using the standing desk a lot, which seems to be helping balance out calories on the days I can’t get out for a lot of intentional steps. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 135, 135-FAIL. Just...

Performance lower day 110.0 feeling exhausted. Back has mostly returned to normal. 5min wake-up walk DL to max, close minor-V stance; 1 x5-70, 120. 1 x1-170, 220, 240, 250. Running on fumes today and had nothing in the tank. Back offs; 5 x3-220. SSB SQ; 1 x3-82, 132, 132. These felt good...

Core day Hanging leg raises; 3x15-bw. Standing abs, heel braced; 3 x30-IE blue band. 1 x75min +10kg vest

Upper volume day 110.0 lower back is tight but feels like it should be more or less fine with continued movement. 10min wake-up walk Bench, index on rings: 1 x10-70. 4 x8-110@8, @8.5, @8.5, @10. Shit setup on the last one and should have started it over. Solid work though. CG neutral...

Lower volume day 110.0 5min wake-up walk, 5min knees-up marching DL, anti-sumo stance; 1 x-10-70. 1 x5-120, 170. 15 x1-220. Definitely fatigued from Tuesday’s BB rows. CB paused SQ to box, beltless; 3 x10-70, 80, 80. Knee integrity getting better. Will continue to keep the reps higher and...

Max effort upper day 110.0. Lower back has heavy fatigue from the extra hypers yesterday. 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 125, 130, 135, 140. Didn’t get to a touch and it was a grinder. Mainly wanted to get re-exposed to the load. Chin-ups; 1...

Father Time is undefeated indeed.

Max effort lower day 110.7 5min wake up walk, 5min knees up marching DL to max, || stance, leveraged slack pull; 1 x10-70, 120, 170. 1 x1-220, 240, 250, 260, 270. Needed three attempts for 270, opened the toes up slightly and went bottom-up. Still lots of leverage/wedge practice to do...

Ruck day 1 x60mins+10kg vest