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Rest day Missed weigh-in. Daily walks 15mins heavy bag work

Upper focused accessories day 112.0 fibre bump yesterday. Slowly trickling out the carbs to bring calories down, replacing with vegetables here and there but will just need to go for meat and caffeine inevitably. 10min wake-up walk Incline bench, pinkies on rings; 1 x10-70. 2 x3-110@9, @9...

Lower focused accessories day 111.6 feeling tired in the posterior chain still. Will see how things go. 10min wake-up walk DL, || stance, heavy singles, top-down brace; 1 x5-70, 120. 1 x1-170, 220. 5 x1-250. SSB SQ, sleeves, OLY shoes, knees forward; 1 x3-82, 132, 142. 142@7. Knees about...

Bench focused day 112.0 still feeling fluffy. 10min wake-up walk Bench, pinkies on rings, heavy singles; 1 x10-70. 1 x1-120. 8 x1-130. Really solid singles today. Good speed coming out and hitting the sticking point with enough to grind through. Set-upper, hard arched-lower. Chin-ups...

DL focused day 112.3 sodium and gut fibre a bit higher. 10min wake-up walk. A lot stiffer today than I’d hoped. Big day of gardening in ATG position on Friday has me still feeling stiff all over. DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 250, 260@10. Burned from Friday, lower back...

Sunday rest day 112.0 sodium Daily walks 2 x15min

Saturday rest day 110.7 Daily walks 2 x15min 2hr shopping pace

Upper focused accessories day 111.3 going to be more aggressive moving forward. Looking at 0.5-1.0kgs a week hopefully. 5min wake-up walk Incline bench, pinkies on rings; 1 x10-70. 3 x3-110@9, @9, @9. ROM could use an extra inch, and would prefer some extra reps. Maybe 105 next week, given...

Lower focused accessories day 111.3 first day back after camping long-weekend. Feeling fairly recovered from the hikes but a bit sore from the ground-sleeping. 10min wake-up walk. DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220, 250, 260, 270@8.5 speed, 280@10 speed. First setup...

Upper focused day 111.3 fighting off a nose&chest virus for a few days now. 10min wake-up walk Incline bench, index on rings; 1 x10-70. 3 x4-110@9, @9, @9.5. Chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs, 8 x1-bw+30kgs. 35kgs might be the sweet spot here. Larsen...

Lower focused accessories day 111.5 10min wake-up walk DL, || stance, heavy singles; 1 x5-70, 120. 1 x1-170, 220. 1 x250, 260, 270@9speed, 280@9.5speed. SSB squat to box, knees forward, sleeves; 1 x3-82, 132, 142@7.5, 142@7.5. Hard to judge RPE speed on RIR for these, so I’ll get into a...

Bench focused day 111.8 10min wake-up walk Bench, pinkies on rings, heavy singles; 1 x10-70. 1 x1–120. 8 x1-130. Solid reps for the most part. Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 10 x1-bw+40kgs. Really good reps today. CG hypers, #8 50deg; 2 x4-130. Not sure if these or...

DL focused day 111.8 food bloat from last nught 10min wake-up work DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 250, 270@9speed. 3 attempts at 280. Broke it each time but too much accumulated fatigue from the weekend. 270 moved pretty reasonably though. Didn’t do a good job of...

Rest day 110.4 Daily walks 1 x60min

Upper focused accessories day Forgot weigh-in 10min wake-up walk Low incline bench, index finger on rings, clustered singles; 1 x10-70. 6 x1–120. CG chin-ups, max-stim protocol; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs, 5 x1-bw+35kgs. Might do 35kgs across next week. Nightmare DLs...

Lower focused accessories day 110.9 10min wake-up walk DL, || stance, clustered singles; 1 x5-70, 120. 1 x1-170, 220. 6 x1-250. Dumped the pauses halfway through. I think speed is probably more important for my pulling style. Possibly a slight deficit will help more. Maybe just keep this...

Wednesday rest day 110.9 Daily walks 1 x45min

Bench focused day; Forgot weigh-in. Left a bit ‘off’ on the left shoulder. 10min wake-up walk Bench, pinkies on rings, singles EMOM; 1 x10-70. 1 x1-120, 130. 5 x1-135. The flatter and more packed I get my upper and mid back, the better this goes. Chin-ups, singles EMOM; 1 x5-bw. 1...

DL focused day 111.5 feeling mentally bouncy but physically exhausted. Need to find a way to bring Sunday activity levels down a bit. 10min wake-up walk DL to max, || stance; 1 x5-70, 120. 1 x1-170, 220, 270@9 speed. Flew up to the knees and then just the usual grind to lock. Got it on the...

Upper focused accessories day Scale battery needs replacing. Feeling ok today 10min wake-up walk. Incline press, clustered triples; index on rings; 1 x10-70. 6 x3-110. Gotta tighten up rest periods a little, but some good volume here. CG chin-ups, max-stun protocol; 1 x5-bw. 15...