Firstly thanks all for the well wishes.
Woke today at 85.4kg was expecting it to stop back a bit this morning from training last night so I was happy with that. Will see if it jumps back up after a good feed and water today. Body is feeling surprisingly good given it became a year older over night 
Leaving work early today to go to the osteo and then out for dinner with the wife and kids.
Happy birthday mate hope you enjoy your day
Woke at 85.0 thought it would’ve been higher !! Odd
Birthdays when you’re over 40 
Too right mate, I went to the dentist this week and the osteo. I feel like a new man
Am I late?
Happy birthday man!
Only one day, it’s all good. Thanks man
So I checked my training block this morning and realised I only have 2 weeks left and then I will see how ive gone. I was looking to see how long I have before I go to Bali and it’s only 4 weeks after I finish this volume block. I am thinking I will just do 531 BBB for 1 cycle and repeat the 1 week as the last week before Bali. Hopefully the volume combined with some good eating will help move the bodyweight scales up a bit.
Woke at 85.8kg …boom that’s were the pizza from Friday just went !! Did a bit of foam rolling for legs, hips, glutes and back yesterday and woke up today stiff as fk. Hopefully it will loosen up through the day and I’ll be good to squat tomorrow.
Left hamstring is super tight, walked to the shop to get some chicken and my hamstring felt like it was going to tear off up at the glute. Didn’t feel like that during squat or deadlift last week. Will deff keep an eye on it this week. With a bit of luck it will free up a little with a good nights sleep.
Dammit, @losthog! What kind of voodoo are you spreading? My left hammy is also giving me crap right now. I have no idea what happened. I woke up Thursday and my left hip felt like crap for seemingly no reason. Thursday ended up being legs and attempted running but I had to shut down the running due to the hammy. I didn’t dare try RDL’s either. It felt find during RFESS and deadlifts though.
Don’t blame it on me…
You guys are old and crap breaks.
I’ve found that my hamstrings take longer to recover so I can’t hit them heavy often.
It occurred to me this morning that I’m not longer as active as I used to be. I used to play sports all the time so my body was moving in all planes. Now it’s usually only moving in the frontal plane with an occasional movement in the sagittal plan when I do lunges.
I just don’t use my body in all ranges of motion. I keep telling myself I’m going to stretch after lifting and I keep forgetting. I’m sitting in a Tahoe today and my pecs are tight AF and sore. It’s not a good time to remember that I forgot to stretch after training yesterday.
This is a really good point. As we get older and as we get more specific with our training we don’t use our body the same. I need to move more and do more but it’s hard to fit it all in.
Woke at 85.1kg and that is all i have to say
I’ve noticed my pecs and the anterior portion of my shoulders are getting tight. I don’t like it. I still don’t know the verdict on static stretching but we stretched all the time when I was on the baseball team in college. I think we stretched before and after weight training as well as before practice. That’s three times a day on some days. I was quite flexible back then and had plenty of mobility in all of my joints. Perhaps it’s time to revisit that. I saw something that mentioned stretching the muscles that you train in the gym after the session. It’s supposed to help with growth somehow. I need to add it to my spreadsheet so when I’m looking at my workout I get a reminder to finish. And by finish I mean take care of my mobility and flexibility.
For the record I’m pretty sure I misused my planar terms earlier but I’m not going to fix it. 
Stretching post workout is good for lengenthing muscle fibers and providing more surface area for repairs. It forces more blood into and out of the areas which is the “life force” for growth and repair.
I do this religiously. It’s the only stretching I do. I rarely get tight unless Greg makes us do something fucked up, like 100 hamstring curls with 10 second rests.
Monday 20 August - micro 5 week 2
Squat and bench
Squat
Bar x 10
65 x 7
85 x 7
100 x 7 RPE 7 felt solid
100 x 7 RPE 8 rushed these a little, lungs were burning at the end
100 x 7 RPE 7 took my time,
much better
100 x 7 RPE 9 got a big bicep cramp on the last rep.
Happy with squat tonight, it feels really good doing some decent volume with 100kg. Small win for me.
Tempo bench
Bar x 10
65 x 5
80 x 3 x 5 sets
RPE 7 7 8 8 9
Kept rest to under 2 mins just to make it harder. Pressing felt good tonight. No shoulder tightness which is always a good thing.
Row
87.5 x max x 4 sets
Capped these at 6 because of tight hamstring (just to be safe), kept rest short to keep it interesting!! By the last set the left glute/hammie was angry.
Glute thrust
90 x 7 x 4 sets
Did sets of close grip pull ups between sets, just 3 reps per set with pause and contraction at top
Good session today, body feeling pretty solid other than the hammie tweak. Got the workout done in just over an hour so moved a bit quicker today. Next week is the re test week and I am actually looking forward to it. Bring it on.
Nice squatting Simo, your gonna feel that tomorrow. A fear of stairs and the toilet is always good 