17.2.3
Press 45x5 50x5 57.5x5 50x 5x5
Weighted chins 16x 3,4,3,4,3
Pushup 2x25
Dbell row 35kg x 25/side
Back raise x 35
Pike pulses
Then did a recovery walk 17mins
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Been a bit of a week, travel and busy evenings. Also been fihhting a bit of a head cold.
Got a lift in on Tuesday, then Thursday night did a basic walk.
I had grand intentions of grtting up early and squatting but didnt follow through so will make time for that tonight. I need to get back to “something beats nothing”
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Truth.
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Got a cracking squat session in last night
17.3.2
Power snatch, built up to 50x5
Squat 92.5x5 105x5 117.5x5 105x 5x5
Swing 32 x 50 total
Curls x 45
Skull crusher x45
Lsits, did a few holds
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Been a bit quiet in here.
Work has been manic and family needs a lot right now so I have been sacrificing in training. Frequency is down and conditioning/running has dropped off. I have also made some poor choices (having a few drinks) which is leaving me sluggish and tired.
Last night i got in Presses and weighted chins (17.3.3). One more to do and I will roll straight into Cycle 18, no deload, the deload has happened over the last couple of weeks.
I will switch to a 3 day version though, I need to bring back in running, and my press is right where i need it to hit the standard so just going to maintain that.
I am thinking:
Squat
Bench
Cleans (w/ press as an accessory).
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I wrapped up cycle 17 last week.
I have decided to change course a little - trying to build to 5x531 without lowering my TMs is just beating me into the ground right now, so I am changing course a little.
For Cycle 18,19,20 i want to do Morning Star, but with bench instead of press.
3 days/week, power cleans up near my TM, etc. - all good things.
I can also run a bit more, i know it has frequent squats but not crazy total volume, so it should be ok.
Outside of work, I just need to manage my stress. I actually chatted to my wife the ither day about some of the factors and she offered to make work lunches for me - so that’s awesome.
As a side note I thought about stopping 531 - then i remembered that idea of “what kind of person is on the other end of 50 straight 531 cycles” and that fixed that.
Cycle 18
TMs
Squat 124kg (+1)
Bench 101 kg (no change)
Cleans 92.5kg (+2.5kg)
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Catch up post.
Sunday i did 18.1.1, but somehow I copied down the Anchor workout instead of the leader one, so I had a hard start to things!
Also, it has more accessory work and i was trying to fit it all in so i ended up taking longer than intended. I also did a walk later that day.
Yesterday was raining hard so i did some skipping for easy conditioning.
Today I attempted 18.1.2 in the morning. I was still carrying DOMS from Sunday and had zero pop on my cleans.
I got the main work done and some band pullaprts, and will coms back and do my accessories after work.
I really need to get into esrly morning workouts for my families sake but im not sure starting with heavy cleans is the answer 
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Another morning workout done. Hit 18.1.3
The specifics dont matter but I have had another where I have run out of time to hit all accessories.
Now i know they are accessories, so not the be all end all, but I think the problem is I need to simplify.
What’s the goal?
Performance.
Ok, does my accessory choices align to that? Not really.
So if i brutally cut it down, my accessory choices are now
Dips for max reps
Chins for max reps
Swings
TGUs
ABCs
Band pullaparts or row (just for shoulder health)
Presses (just to maintain strength).
Pretty simple when you break it down…
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Work out from the accessory list above what you can sneak in between main sets without detriment to the main lift maybe? Superset them all at the end maybe? You’ll find a way!
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Thanks, i am thinking the same thing. Super sets are the secret to getting a lot in in a short time, as Krypteia taught me!
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Tomorrow is sixty-seven days from the T-ransformation deadline. I have fallen off the wagon but it’s time to get back on. I’ve let work and life stress compound and knock me off some targets but it’s time to lock in and finish this one for real. There’s been some good progress and I know that there’s plenty of runway for me to keep making progress in the next sixty-seven days.
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Tomorrow is back on the wagon for me too. We can get back to it together!!
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