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Full body session 1 - posterior emphasis No weigh-in. 10min wake-up walk. DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 1 x3-220 (hook), 1 x1-250@7speed, 270@8speed. 3 attempts at 290, just couldn’t get it to break fully. Lower back and hips not quite there. Back offs, 10mins; 5...

Upper body session No weigh-in. 5min wake-up walk. Larsen bench, index on rings, rep-goal 15-20reps 15mins; 1 x10-70. 1 x5-100. 1 x5-120@RIR1, x3-120@RIR1, x4-120@RIR1, x3-120@RIR1, x3-120@RIR0. 18 reps. Need to make the touch a bit better. Yesterday’s incline probably a bit overkill. It...

Full body session 3 - back emphasis No weigh-in. 10min wake-up walk. DL slack pull, wide-medium V KK stance; 1 x5-70, 120. 1 x1-170, 220 (hook), 250@8speed. Probably shouldn’t be lazy with the 170s, and do all 5 reps. Chin-ups, 10mins heavy top sets, 10mins; 1 x5-bw, bw+15kgs. 3...

Full body session 2 - anterior emphasis No weigh-in. Lower back and hips are crunchy from the Zercher GMs. Won’t continue them. 5min wake-up walk. SSB SW to heavy top sets, sleeves OLY shoes; 1 x5-82, 132. 5 x2-162@RIR4, 162@RIR4, 172@RIR2.5, 172@RIR2.5, 182@RIR2. Back off set; 1...

Full body session 1 No weigh-in. Feeling fatigued and under slept from the long weekend away but not too bad overall. 4+ hours driving yesterday has me feeling pretty stiff and tight. 10min wake-up walk. DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 1 x1-220, 250 (hook), 250@8speed...

Fullbody session 3 - back emphasis No weigh-in. A day earlier this week due to camping trip. 10min wake-up walk. DL slack pull single, wide-medium V KK stance; 1 x5-70, 120. 1 x1-170, 220, 260@8speed. Considering it’s a day early, wasn’t too bad. Just have to remember to set my back...

Fullbody session 2 - anterior emphasis No weigh-in. Stress from life very high this morning. 10min wake-up walk. SSB SQ to heavy top sets, sleeves OLY shoes; 1 x5-82. 1 x3-132. 4 x2-162@RIR5, 162@RIR4, 172@RIR3, 172@RIR3, 182@RIR1.5. Probably close to a PB. Next week will add a 6th double...

Fullbody session 1 - posterior emphasis No weigh-in. 10min wake-up walk. DL to max, wide-medium V KK stance; 1 x5-70, 120, 170. 1 x1-220 (hook), 220, 250@6speed, 270@8speed, 290@9.5speed. Second attempt, made sure to get into true KK position. Smoother than last week and no misgroove. Back...

Upper push session No weigh-in. 5min wake-up walk. Larsen pin press, index on rings, 12-15 RIR1-2 reps; 1 x10-70. 1 x5-110@RIR1, x4-110@1, x4-110@RIR1, x4-110@RIR1. Low seat Z pin press, pinkies on rings; 2 x5-60@RIR1, 60@RIR2. Seated unilateralDB OHP; 2 x10-DB+15kgs. Band pressdowns...

Fullbody session 3 - back and core emphasis No weigh-in. 10min wake-up walk. DL, medium-V, slack pull focus; 1 x5-70, 120, 170. 1 x1-220 (hook), 260@8speed. Grip fatigued, need to get it back. CG neutral chin-ups, 10mins heavy work; 1 x5-bw. 3 x4-bw+25kgs@RIR1, @RIR1, @RIR1. Bench...

Full body 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@8speed. Sank it and touched a pause quite well. Will keep improving the depth. Back offs, 10mins; 2 x5-162@RIR2, @RIR2. Just need to sink them a...

Full body session 1 - posterior emphasis No weigh-in. Cut on right thumb cuticle means no hook grip today. 10min wake-up walk. DL to max, wide-medium V KK stance; 1 x5-70, 120, 170 (double OH). 1 x1-220, 250@7speed, 270@8speed, 290@9.5-10speed. Single attempt. Misgrooved a little right after...

Upper body session push emphasis No weigh-in. 10min wake-up walk. Larsen bench, index on rings, 10mins heavy sets, 12-20rep goal; 1 x10-70. 1 x5-100. 2 x4-120@RIR2, @RIR1.5, 2 x3-120@RIR2, @RIR2. 14 total. Meant to do a lower weight and from pins. Will hopefully remember next week. Backoff...

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...