Nutrition wise I’ve upped my pre/intra/post fuel
I mix 4-5 scoops of staminade for carbs/electrolytes with 1 scoop of musashi protein water for 22g protein and bcaas
I use it kind of like plasma was instructed, make a 1L bottle and start sipping it 20mins before training
Then consume the rest throughout and after. I feel like it’s definitely helping during the work out, and anecdotally I have been generally less sore immediately afterwards/following day
Well, less DOMS but still sometimes stiff if I haven’t done enough mobility OR I went super hard and PRd
Sleep score - 75, better than yesterday but shorter duration due to being on early shift.
Will try to go bed earlier tonight
‘recovery’ effort
45mins zone 2 on bike, nasal breathing only
Bit of extra calves and Copenhagen planks
When @QuadQueen likes a nutrition post I know I’m doing the right thing 
#Fact 
teachers pet.
I wish I knew how to insert GIFs so I could do one of sting singing “Don’t stand so close to me”
you keep your school girl fantasy’s to yourself 
Week 5
Day 1
A. ME floor press 105kg x6 RPE 10
B. 3x8-10 db Z press, top set 25s
C. 50 reps W 65% of above top set, rest pause until completion
D. 3 rounds of back attack (30 sec iso hold plate row, 15 db row, 15 rear delt fly) rows were 27.5kg dbs this time. The iso hold to begin really is the secret sauce
E. 120 overhead tricep band extensions
Gnarly upper pump. Right front delt starting to feel better with continual mobility work via Simple 6
Better sleep last night, similar length but less screen time = more REM sleep and better quality rest. Score 88
@simo - Try harder.
If chicken is a vegetable I am a grade A student.
It is, but only if you eat the feathers.
I guess like everything take the readings with a grain of salt mate… saw this article this morning.
Defo the numbers are still a good guide imo.
Yeah I always pair the watch with the chest strap HR monitor for exercise HR for accuracy. It’s never off by much though tbh when I compare efforts individually.
The VO2 on the watch is a bit like a skinfold test. The number not important so much as whether it increases/decreases ya know?
Day 2
Sleep score 94 - felt great when I woke up. Would have been full marks but wife was up at 3am for a bit and I woke up too.
Max effort lower
A. Max effort block pull (off three plates) 205kg X5
B1. BB SL,RFE,DL 3x10
B2. BB zercher RFESS 3x8
B3. Weighted chins 3x8
C1. Cable face pull 4x20
C2. Half kneeling wood chop (high to low) 4x15
Day 3
A. ISO hold flat db press 3x5 at 42.5kg
B1. Lat pulldown W ISO hold on last rep each set 4x12
B2. Band pull apart 4x30
C1. Pec minor dip + full dip 5x10+10
C2. Tbar row 5x18
D. BB bicep curls W 40% bw for 50 reps. Strict full ROM smoked me
Pressing feeling better in right shoulder. Simple 6 freeing up mobility and letting me set and hold scaps so less pressure on front delt. Good times
Sorry, flat DB press was 3x5 w 42.5kg for two and a top set of 45kg.
Really hopeful next week I can push at least one set of 4 with the 50s
That would be an all time PR I think
