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Fullbody session 3 - back and core emphasis No weigh-in. 10min wake-up walk. Standing bands abs; 1 x10-IE blue band. DL, medium-V, slack pull focus; 1 x5-70, 120, 170. 1 x1-220, 260@8speed. It broke off setting my back, so didn’t get a heap of quad drive. Back off cluster triple; 1 x3-230...

Fullbody session 2 — anterior emphasis No weigh-in. 10min wake-up walk. SSB SQ to heavy top set, sleeves, OLY shoes; 1 x5-82. 1 x3-132. 1 x1-182@9speed. Probably a slight improvement on last week. Just need more practice on heavy bar path again. Back offs, heavy, 10mins; 2 x5-162@RIR3...

Full session 1 - posterior emphasis No weigh-in. Feeling very tired. 10min wake-up walk. Standing banded abs; 1 x20-IE blue band. DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@7speed, 270@8.5speed. 290 - fail, 4 attempts. Broke it but just didn’t have the...

Upper push session No weigh-in. 5min wake-up walk. Incline pin press, index on rings, 15-20reps@RIR1; 1 x10-70. 1 x5-110@0.5, 1 x3-110@0.5, 1 x2-110@RIR0. 1 x6-100@RIR0. Low seat Z-press from pins, pinkies to rings; 1 x4-60@RIR1, @RIR1. 1 x10-50@RIR0. Unilateral DB OHP; 1...

Full body session 3 - back emphasis No weigh-in. Not too bad for a Friday but a lot of work stress/activity impacting sleep quality and metal clearance right now. 10min wake-up walk. DL, slack pull practice, wide-medium V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8.5speed. 1 x3-220...

Fullbody session 2 - anterior emphasis No weigh-in. 10min wake-up walk. SSB SQ to heavy topset, closer stance, sleeves, OLY shoes; 1 x5-82. 1 x3-132. 1 x1-182@8.5speed. Need to get a bit deeper but it felt strong. Back offs 10mins; 6 x2-162@RIR2. Need to get a few more sets in, and focus on...

Fullbody session - posterior emphasis No weigh-in. Plenty of carryover fatigue today. 10min wake-up walk. Standing banded abs; 1 x20-IE blue band. DL to max, wide-medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@7.5speed, 270@8speed, 280@9speed. Good bar bend. 280 showed the...

Upper body session No weigh-in. 10min wake-up walk. Incline press from pins, index to rings, 15-20 reps@RIR1; 1 x10-70. 3 x4-110@RIR1, @RIR1, @RIR0.5, 1 x3-110@RIR0. Low seat Z-press from pins, 20EVA; 3 x6-55@RIR1, @RIR1, @RIR0.5. Unilateral DB OHP; 1 x8-DB+20kgs. Unilateral band press...

Full body season 3 - back emphasis No weigh-in. Usual end of week fatigue but I hit some big numbers this week so all good. 10min wake-up walk. DL, slack pulls, medium-V KK stance; 1 x5-70, 120. 1 x1-170, 220, 250@8speed. No more laziness at 179. Lacking pop. Versa’s due to dry-skin cracking...

Core session. Sit-ups with plate behind head; 1 x15-bw. 1 x5-bw+10kgs. 2 x6-bw+15kgs. BB oblique raises; 2 x10-40kgs. Prefer these I think.

Full body session 2 - anterior emphasis No weigh-in. 10min wake-up walk. SSB SQ to heavy top set, sleeves; 1 x5-82. 1 x3-132, 162@RIR3, 1 x1-182@RIR1.5. Back off singles, ATG, 10mins; 5 x1-162@RIR2. All feeling really strong. Bench to max, index on rings; 1 x5-70, 100. 1 x1-120@6speed...

Fullbody session 1 - posterior emphasis. No weigh-in. Feeling fatigued. Lots of DOMS out of the PR off mats last week. 10min wake-up walk. DL to max, medium V stance, KK stance; 1 x5-70, 120. 1 x1-170, 220 hook, 220, 250@7.5speed, 270@8speed lots of pop, 280@9speed plenty of pop here too...

Upper body session No weigh-in. Was around 113 late afternoon yesterday. 5min wake-up walk. Incline press, 15-20rep count@RIR1; 1 x5-70. 2 x6-100@RIR1, x7-100@RIR1, x7-100@RIR1. Z press off pins; 1 x6-52.5@RIR1, 1 x5-52.5@RIR1. DB OHP to failure, unilateral; 2 x14,12-DB+15kgs. Band...

Full body session 3 - back emphasis No weigh-in. 10min wake-up walk. Fatigue from training and work stress is at apex levels right now. Deadlift, slack pull practice, wide-medium V KK stance; 1 x5-70, 120, 170. 1 x1-220, 250@8speed. 1 x3-220. Moved fine, just tired AF. Chin-ups, 10mins...

Core session No weigh-in. Sit-ups on NH, plate behind head; 1 x15-bw. 1 x10-bw+10kgs. 2 x5-bw+15kgs. DB oblique raises; 2 x10-DB+40kgs. Daily activities 4K steps

Fullbody session 2 - anterior emphasis No weigh-in. 10min wake-up walk. BB SQ to heavy top set; 1 x5-70, 120. 1 x3-150. 1 x1-170@RIR2. Back offs, 10mins; 3 x4-150@RIR3, @RIR2, @RIR2. Time to go to 160 singles. Bench to max, index on rings; 1 x5-70, 100. 1 x1-120@6speed, 130@8speed...

Full body session 1 - posterior emphasis No weigh-in. 10min wake-up walk. Generally fatigued and definitely removing the extra erector work on Fridays. DL to max, medium-C KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@8.5speed, 270@10speed. Very slow, needed 2nd attempt to get...

Upper body session No weigh-in. Definitely not going to stick with the seated DLs for Friday. Way too much acute fatigue for me to then take ME pulls on Monday. Will stick to the hybrid Pendlays on Mondays. Bench, index on rings, RIR1 15-20reps; 1 x10-70, 1 x5-100. 120 - 5@RIR1, 5@RIR1...

Full body session 3 - back emphasis No weigh-in. 10min wake-up walk. DL slack pull practice, medium-V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8.5speed. Not as poppy as I’d like. Just need to practice more on the bar bend. Back off triple; 1 x3-220@RIR5. Mentally it’s a challenge...

Core session No weigh-in. Full ROM sit-ups, weight behind head; 2 x10-bw. 3 x10-bw+10kgs. DB oblique raises; 2 x10-40kgs. Daily activities 3k steps