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Friday session Skipped weigh-in, too cold. 10min wake-up walk. Bench, index on rings; 1 x10-70. 1 x2-120@RIR1.5. Larsen press, index on rings; 2 x6-100@RIR2, @RIR1. WG pull-ups, gorilla grip 40 reps AFSAP; 4 x10-bw@RIR1, @RIR1, @RIR1, @RIR0.5. FPDL, KK stance, cluster triples with high...

Thursday session Skipped weigh-in, too cold. 10min wake-up walk, knees up & heel touches. Band flexor work. DL, beltless, KK stance; 1 x5-70, 120. 1 x1-170, 200, 220, 230 (hook), 250, 260@9speed. Haven’t done that much beltless for a long time and had a lot more gut when I did. Back offs...

Bench focused day Skipped weigh-in, too cold. 10min wake-up walk. Bench to max, pinkies on rings; 1 x10-70. 1 x1-112.5, 122.5, 132.5@10speed. Not a great rep, butt came up etc. didn’t had confidence on the descent. Back offs; 4 x3-112.5@RIR1, @RIR1, @RIR1, @RIR0.5. CG chin-ups to heavy...

Deadlift focused day Skipped weigh-in, too cold. Mostly recovered from the virus by now. 5min wake-up walk, knees up. Banded abs; 1 x10-IE blue band. DL to max, KK stance; 1 x5-70, 120. 1 x1-170, 200 (belt on), 220 (hook), 250, 270@10. Had to dig a bit deeper but I wanted it bad this...

Upper focused accessories day Skipped weigh-in, too cold. Went to bed way too late, my own fault. Have to recover sleep discipline this week. 10min wake-up walk. Bench, pinkies one inch from rings, PAP singles then back offs; 1 x10-72.5. 1 x1-102.5, 122.5@8.5-9speed. Better than last week...

Lower accessories day Skipped weigh-in, too cold. 10min wake-up walk, knees up, heel touches. Banded abs: 1 x20-IE blue band. DL, beltless, KK stance; 1 x5-70. 1 x1-120, 170, 200, 220, 250 (hook)@9.5speed. Definitely need my CG hypers with a lower back emphasis back in on Monday’s. Grip is...

Bench focused day Skipped weigh-in, too cold. 10min wake-up walk. Virus kicking my ass again but better than last night at least. Bench to max, pinkies one inch from rings; 1 x10-70. 1 x1-102.5, 122.5, 132.5@10speed. Not too bad considering how fucked up I am physically. Back offs@-10%; 8...

DL focused day Skipped weigh-in, too cold. Lower back feeling very tight, probably from slouching at bad angles on the couch last night. Feeling like I have another round with cold&flu bug coming on too. 10min wake-up walk, knees up&heel touches. DL to max, KK stance; 1 x5-70. 1 x1-120...

Upper focused accessories day Skipped weigh-in, too cold. 10min wake-up walk Bench, pinkies on rings, PAP single then back offs; 1 x10-70. 1 x1-102.5, 122.5@9speed. Not as springy as I’d like. Back offs; 8 x3-102.5 WG pull-ups, gorilla grip, PAP single then back offs; 1 x5-bw. 1...

Lower accessories day Skipped weigh-in, too cold. 10min wake-up walk, knees up, heel touches. DL, beltless, KK stance, PAP single then back offs; 1 x5-70, 120. 1 x3-170. 1 x1-220, 250@9speed. Fatigued from Monday but felt ok. Back offs; 3 x3-150+IE red shorty bands. Zercher SQ, oly shoes...

Bench focused day Skipped weigh-in, too cold. Waist for clothes is not expanding so I’m ok with non-measured tracking for another week or two. 10min wake-up walk. Massive fatigue feeling today, haven’t slept more than five hours for the past 3-4 nights. Bench to max, pinkies on rings; 1...

DL focused day Skipped weigh-in. Just waiting for this to get back into slightly less frigid early AM temperatures. 10min wake-up walk, knees up&heel touches. Banded abs, knees locked; 1 x10-IE blue band. DL to max, KK stance; 1 x5-70, 120. 1 x1-170, 220 (hook), 250, 260, 270@9.5speed...

Upper focused accessories day Skipped weigh-in, too cold. Very sluggish this morning, fatigue from yesterday was higher than expected. Probably my prefer back off singles on DL than heavy singles across. 5min wake-up walk. Bench, pinkies on rings, PAP single then back offs; 1 x10-70. 1...

Lower focused accessories day Skipped weigh-on, too cold. 10min wake-up walk, knees up&heel touches. DL heavy singles, KK stance, beltless; 1 x5-70, 120. 1 x1-170, 200, 220. 4 x1-250 (1st hook). Zercher, oly shoes, sleeves; 1 x5-70. 3 x5-120. Zercher hold for time; 50kg - 4mins. SG...

Bench focused day Skipped weigh-in, too cold. 10min wake-up walk. Bench to max, pinkies on rings; 1 x10-70. 1 x1-112.5, 122.5, 132.5@9.5speed. Not quite a pause at the bottom but smashed it compared to last week after removing dips from Friday. Back off doubles @-15%; 5 x2-112.5@RIR1.5...

DL focused day Skipped weigh-in, too cold. Massive general fatigue from high activity, poor sleep quality and ongoing respiratory virus. 10min wake-up walk, knees up&heel touches. DL to max, KK stance; 1 x5-70, 120. 1 x1-170, 220 (hook), 230, 250, 260, 270@9.5 speed. 2nd attempt but solid...

Upper focused accessories day Skipped weigh-in and warmup walk. Too cold and slow to rise. Bench, pinkies on ring, PAP singles then back offs; 1 x10-70. 1 x1-102.5, 122.5. Back offs; 8 x3-102.5. CG chin-ups, PAP singles then back offs; 1 x5-bw. 1 x1-bw+15kgs, bw+30kgs@RIR2. Reasonably...

Lowe focused accessories day Skipped weigh-in, too cold. Still fighting off this respiratory virus too. 10min wake-up walk, knees up, heel touches. DL, KK stance, beltless, PAP single then backoffs; 1 x5-70, 120. 1 x1-170, 220, 250 (hook). Backoff cluster singles set; 8 x1-220 (hook). Felt...

Bench focused day Skipped weigh-in, too cold and dealing with head-cold. 10min wake-up walk. Bench, pinkies on rings; 1 x10-70. 1 x1-112.5, 122.5. 132.5 FAIL. Shoulders feeling tight AF and I think it’s the dips. Backoff doubles @-15%; 3 x2-112.5@RIR1, @RIR1.5, @RIR1.5, @RIR2, @RIR1...

DL focused day Skipped weigh-in, too cold. Recovering from head cold. 10min wake-up walk, knees-up & heel touches. Oblique strain still limiting squats with a bar on back. DL to max, KK stance; 1 x5-70, 120. 1 x1-170, 220(hook), 220, 230, 250, 260, 270@9speed. Have to remember to keep...