Woke at 84,2 kg - 185,6 lb
3200 calories yesterday…
@MarkKO I will have a look at that. I makes sense, especially the salt thing. When I’m eating out, especially pizza and burger I tend to weigh a lot the day after. I’ve never really figured out why, but it’s probably pretty salted.
Might do a bit of cardio and core training later…
My guess is this with pizza and generally any restaurant food (unless it’s really high end cuisine. Then the portions are too small to matter 
):
That’s your water retention right there. Then you have higher fat too, so your digestion and partitioning of carbs and fats is a bit all over the shop because your body doesn’t know which to prioritise. That means you end up simply holding on to that meal longer. More scale weight.
Then you eat normally for a couple of days (which is low salt in your case, and plenty of liquids). Your salt levels drop rapidly, so maybe you end up pissing like a fountain (am I right?). There’s at least a few hundred grams on the scale gone. Your digestive system finally gets done with the restaurant meal too and that gets jettisoned. There’s another few hundred grams down.
All that over 36-72 hours should take care of some pretty big scale weight fluctuation.
You’re spot on Mark absolutely.
I’ve been tracking my weight for several years now, and I’ve seen that pattern a lot. Now I know why.
Cool. Good to know.
Small meaningless caveat: there’s a place in Canberra called Eightysix. It’s a fine dining restaurant, but has an all-you-can-eat menu as well. You pay 86 per person and can graze through it and order as much of everything as you like. It’s fucking amazing value for a guy like me because the dishes are proper high end cuisine.
Up here we have a couple of those places as well. Though most all-you-can-eat places are quite shitty. But well tasting 
Im coming to canberra…
It’s awesome. They do a steak tartare that melts in your mouth and their banoffee pie is the fucking tits.
I would deff pay $86 to eat banoffee pie off someone’s tits !!
Do you guys have Brazilian steak houses in either of your countries? We have a place in Kansas City called Fogo De Chao that is amazing! It’s near $50 a head, but they have a salad/dessert/everything else bar that’s amazing that you can keep going back to, and then they give you a placard that’s red on one side and green on the other. Any time you have the green side flipped up, the servers that are constantly circulating about the restaurant with fresh spits of like 20-something different types of meat will stop at your table and shave off whatever portion you want, and it never stops. I probably had 2000 Kcal of beef and lamb alone, but they also had chicken, pork, and some sort of sausage that was excellent.
Now I want to drive to KC just to try that place
We have one a little further up the coast near mine called “coco banana”
Pretty much exactly the same, all you can eat Brazilian meat
Worth the money!
Woke at 84,6 kg - 186,5 lb
Only 2400 calories yesterday. Was at work and didn’t have time to eat, and I thought eating about 2000 calories would be overdoing it.
Todays training
The Danish Viking: SGSS by coach Thib
W4D1 3 x 8 reps upper body Preparation phase
Warmup: stretches, yoga stuff
Dynamic warmup: 3 rounds
Airdyne 30 seconds
kneeling buttom up KB press each arm x 12
BPA x 16
.
Bench Overload
Super set
Bench press 3 x 8 @ 70 kg.
BB row 3 x 8 @ 55 kg
OHP
Pull up
Assistance giant set
EZ bar curl 3 x 15 @ 27,5 kg
lat raise 3 x 15 @ 8 kg
side crunch 3 x 15 each side
hammer grip Lat pull down 3 x 12 @ 50 kg
Push up
55 minutes + warmup about 15 minutes.
Good day today, bench was a bit out of groove though. All over the place.
OHP just easy.
I like my little giant set at the end and the push up finisher.
Isn’t it nice how the high volume day makes these days feel easier? It’s more weight but my brain only focuses on the fact that it’s three sets.
How are your joints dealing with this approach on bench and squats so far?
woke at 84,7 kg - 186,7 lb
3000 calories yesterday.
Todays training
The Danish Viking: SGSS by coach Thib
W4D2 3 x 8 reps lower body preparation phase
Warmup: BPA, yoga stuff, Lazy lifter.
Dynamic warmup: 3 rounds
ergorower 30 seconds
BW squat x 10
KB swing 24 kg x 10
.
overload
Squat
Deadlift
superset
frontsquat 3 x 8 @ 37,5 kg
hanging leg raise 3 x 8
RDL
Done in 45 minutes + about 15 minutes warm-ups.
It’s really going well and I like it so far.
I’ve cut down the super/giant setting and like it so far.
@Koestrizer I like the overload so far, It gives me a fair amount of weight on my back and in my hands.
My joints are fine so no worries there.
It’s getting easier to unrack the heavy bench and the walkouts a really easy. I’m going to up my squat to 130 kg for the 5’s week.
@Frank_C yeah it’s only 3 sets so it doesn’t feel that much and the 5 set day, I say to my self well it’s only two sets more. strange
That’s how I viewed it. I’d get to set three and think “Well, I did this a few days ago and I survived. I just have two more sets and I’m done.”
You’re talking about the overload walk outs, right?
Yes It’s the overload walkouts and bench unracks I do on the 3 set day.
It’s actually making the first set easier than the first set on the 5 set day
Great work on the fine-tuning here! Also liking the overload work. May have to try that on some of my semi-stall lifts (especially my press).
woke at 84,5 kg - 186,3 lb
3000 calories.
Rest day today.
@burien_top_team thanks man. I did the overload thing before on a wendler cycle together with pr’s, that buried me before I realized it. So be careful it feels easy’ish but it digs into the CNS. Gonna keep it through the 5 rep weeks, then when I go into 3 rep weeks I think I’ll ditch it.