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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

Full body session 2 - anterior emphasis No weigh-in. Underslept and tired. 10min wake-up walk. HBBS to heavy top set, sleeves; 1 x5-70, 120, 150@RIR2. 1 x4-160@RIR1.5. Back off triples; 3 x3-150@RIR2, @RIR2, @RIR1.5. Did my best to get these lower than the top sets, to some success. Just a...

Full body session 1 - posterior emphasis No weigh-in. Mild weekend fatigue. 10min wake up walk. Standing banded abs; 1 x20-IE blue band. DL to lax, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@7speed, 270@8.5speed, 280@9speed. Back off singles, 10mins, hook; 5 x1-250...

Upper body push session No weigh-in. 10min wake-up walk. Bench, index on rings, 15-20rep @RIR1 target; 1 x10-70. 1 x5-100. 120 x5@RIR1, x5@RIR1, x4@RIR1, x4@RIR1. Seated Z press off pins, 20EVA; 2 x8-50@RIR1.5, @RIR1. DB unilateral OHP to failure; 1 x15-DB+15kgs. Daily activities 10k...

Fullbody 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@8speed. Reasonable bar bend, hamstrings a bit fatigued. Back off triple; 1 x3-220. Plenty of RIR, grip a bit burned out. Chin-ups, heavy...

Core session No weigh-in. 10min wake-up walk. NH flat sit-ups, weight behind head; 1 x10-bw. 1 x10-bw+10kgs. 3 x3-bw+20kgs@RIR1, @RIR2, @RIR1. DB oblique raises; 2 x15-DB+20kgs. Sit-ups finisher set; 1 x10-bw+10kgs. Form started to get less secure. Stopped when things felt like they were...

Full body session 2 anterior emphasis No weigh-in. 10min wake-up walk. Toying with the idea of increasing to 15mins for these. LBBS to heavy top set, sleeves; 1 x5-70, 120, 150@RIR5. 1 x4-160@RIR2. Starting to feel pretty good with these. Back off triples, 10mins; 3 x3-150@RIR3, 3, 2...

Full body session 1 No weigh-in, forgot. 10min wake-up walk. Standing banded crunches; 1 x20-IE blue band. DL to max, medium-V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@7.5speed, 270@9.5speed. Didn’t stall but I got pitched forward due to not lengthening arms enough. No injury...

Sunday 7k step count

Upper body push session No weigh-in. Need to get this discipline back and start to cut off the fluff. 10min wake-up walk. Bench, index on rings; 1 x10-70. 1 x1-120@7.5speed, 130@8.5speed. Solid rep. Back offs, 1-2 cadence; 2 x10-100@RIR1, @RIR1. Low seat Z press from pins; 2 x7-50@RIR1...

Full body session 3 - back emphasis No weigh-in. 10mins wake-up walk. DL slack pull practice, medium-V KK stance, hook; 1 x5-70, 120, 170. 1 x1-220, 250@8-8.5speed. 1 x3-220@RIR5. Just need to make sure I’m rounded over the bar a bit better. I did that much better on the backoff triple...

Core sessoon Standing pulley abs; 1 x10-25, 50. 3 x6-60. Decline sit-ups; 2 x10-bw. DB oblique raises; 2 x10-DB+30kgs. Daily walks 1 x15min