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Lower focused accessories day Forgot weigh-in. Absurdly hot and humid this morning. Will pace things, the garage is close to 30c. 10min wake-up walk DL to heavy singles-clustered triple, || stance; 1 x5-70. 1 x3-120, 170, 220, 250. The first at 250 moved like molasses. I realised I wasn’t...

Wednesday rest day 111.2 Daily walks 1 x30min

Bench focused day 112.0 10min wake-up walk Bench, index on rings, heavy singles EMOM; 1 x10-70. 1 x1-120. 8 x1-130. Chin-ups, clustered singles EMOM; 1 x5-70. 1 x1-bw+20kgs. 10 x1-bw+40kgs. Mostly RIR1 up until the last three which were all @0. Zercher squats: 2 x5-70. Going to add mats...

DL focused day Skipped weigh-in. Guy is really unhappy after too many greens, FODMAPs and fibre for a few days. 10min wake-up walk DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 240, 250, 260, 270@9.5 speed. Got it on the first go around. Not a grinder but not speedy, just had to hold...

Saturday rest day 112.2 Daily walks 1 x90min 2 x15min

Volume day 112.3 10min wake-up walk Incline bench, index to rings; 1 x10-70. 3 x5-110.@9, @9, @9.5. Chin-ups; 1 x10-bw. 3 x8-bw+15kgs@9, @9, @9.5. Supersetted. Nightmare DL, 2pump & rep; 1 x1-70, 120, 170. 4 x1-200. DB preachers; 3 x8-DB+12.5kgs. JM press; 3 x8-45kgs. Neck extensions; 3...

Lower dominant everything day 112.3 5min wake-up walk DL, heavy singles, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 4 x1-250. Practicing the bar bend and slack pull. Wasted a bit of time but I really want to get it back to apex levels. SSB SQ, sleeves, clustered triples; 1 x3-82. 4...

Rest day 112.4 social food yesterday, a bit overloaded in gut and with sodium. Daily walks 2 x30min

Bench and DL support 112.1 10min wake-up walk Bench, index on rings, EMOM heavy singles; 1 x10-70. 1 x1-120. 7 x1-130. Stuffed up positioning for the last rep and called it there. Aiming to get to 10 and will micro-load based on average RIR. Pendlay rows; 1 x5-70. 3 x5-120. Plenty of room...

DL and extras day 112.6 right hip flexor is really in a grumpy place right now. 10min knees-up marching. DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 240, 250, 260, 270@9.5. Focused in and got it like the old DL every day times. Something I need to be more consistent with and not...

Saturday rest day 112.6 Daily walks 3 x15min

Upper volume day 112.6 5min wake-up walk Bench, index on rings; 1 x10-70. 3 x4-120@9, @9, @9. Chin-ups; 1 x10-70. 3 x7-bw+20kgs@9, @9, @9. Supersetted. Incline bench, pinkies to rings, sink-paused; 3 x4-100@9, @9, @9. WG chin-ups; 3 x9-bw@9, @9, @10. Supersetted. Nightmare DL’s...

Anterior dominant lower day 113.0 sodium and creatine impact to a degree. Background step-count and activity will increase back up significantly next week, which should bring the base number back down pretty quickly. 10mins knees-up marching. DL, || stance, top triple; 1 x10-70. 1 x3-120...

Rest day Missed weigh-in Daily walks 1 x30min

Heavy upper day 112.6 10min wake-up walk Bench to max, index on rings, wrist wraps; 1 x10-70. 1 x5-100. 1 x1-120, 130. 140kg fail. Misgrooved it. Managed to pin myself. Those safeties need to go up a notch, came out ok but only just. Chin-ups, clustered singles sets; 1 x5-bw. 1...

Posterior dominant lower day 112.6 10min wake-up walk. Pretty fatigued this morning. Trying to figure out how to get the DL pop back after a few bad weeks. DL to max, || stance; 1 x5-70. 1 x1-120, 170, 220, 230, 240, 250, 260, 270. Got it back finally. 2nd attempt. Big pull into the bar. DL...

Upper volume day 113.8 really weird number. Figure it has to be sodium and maybe gut volume. Thinking of cutting out the creatine, the swelling feeling and extra water load just doesn’t suit. Fighting a cold and energy is down, feeling fairly crap. 10min wake-up walk Bench, paused, index...

Squat focused lower day Skipped weigh-in 5min knees-up marching, 5min wake-up walk DL, narrow || stance, beltless, heels focal, cluster singles; 1 x10-70. 1 x-120, 170. 15 x1-220. Found the spring again. SSB SQ, sleeves, cluster triples; 1 x3-82, 132. 5x 3-142. Plenty of RIR. Zercher...

Wednesday rest day 112.1 Daily walks 2 x15min

Heavy upper day 112.6 feeling bloated in the heat 10min wake-up walk Bench, index on rings, wrist wraps; 1 x10-70. 1 x1-120, 125, 130, 135, 140 (3/4). All of these are getting better slowly. Chin-ups, clustered singles sets; 1 x10-bw. 5 x3-bw+40kgs@9, @9.5, @10, @10, @10. The last cluster...