Year: 2021

#BLOC #Lifting

Bench 1×1 @ 105

Unrack felt good and solid.
Form seemed to slip at the bottom but managed to fight it back up.
8 reps for the AMRAP.

Press 5×3 @ 52

All good.
No issues here.

Pushups – 10×3 EMOM @ BW

First 3 sets nice and solid.
Set 6 getting tougher.
All good in the end.
All reps felt pretty stable.

Summary

Felt like Bench PR could have been better on technique.
All else felt pretty steady.

#BLOC #Lifting

Deadlift 1×1 @ 170

Warmups
Sq 20-5×2
Sq 60-5
DL 60-5
100-3
130-2
160-1

Warmups all good. Rested 3 minutes.
Top set moved ok.
A fair bit of shakiness but got it up there eventually.
Rested 3 minutes.
Back set all good.

Squat 4×5 @ 122.5

Warmups
60-5
80-3
100-2
110-1

Warmups all good. Rested 3 minutes.

Set 1 feeling ok.
Set 2 quads feeling drained.
Set 3 felt a little better.
Set 4 was not too bad but quads again feeling super tired.

Chins 10xAFAP @ BW

6 minutes total time.
Slowing down after rep 6.
Looking at it I really needed more rest.
Reps 8 and 9 new half reps with holds.
Rep 10 was a little better but still short of the mark.

Run – NRC 2 mile run

3.22km @ 7’29” – 24:07

First 1.5km felt pretty good.
Tail end of the run got gradually worse on the lower legs.
Had to kill the pace right down.
Feel like the cardio is there but my shins/claves/ankles want none of it!

Summary

Lifts all good this morning.

#BLOC #Lifting

Pin Press 2×5 @ 58

Warmups
20-5×2
30-3
40-2
50-1

Warmups all good. Rested 2 minutes.

Last reps on both sets a little slow.

Bench 5×5 @80

Warmups
20-5
40-3
60-2
70-1

Warmups all good. Rested 2 minutes.

Good and steady here.
No issues.

Row (UH) 3×6 @ 77.5

Warmups
60-5
70-3

Warmups all good. Rested 2 minutes.

All good here again.

Summary

No problems today.
Everything moving nicely.

#BLOC #Lifting

Squat 1×5 @ 148

Warmups
20-5×2
60-6
100-3
120-2
140-1

Warmups ok. Feeling heavy @ 120 today. Rested 3 minutes.

Didn’t think I’d get all 5 on the top set.
Maybe questionable depth on a couple of reps.
Back set felt good and solid.

Deadlift 3×4 @ 135

Warmups
60-5
100-3
120-1

Warmups all good. Rested 3 minutes.

Set 1 all good. Went with no straps on this set. Grip beginning to go on rep 4.
Set 2 and 3 with straps all felt pretty smooth.

Run – NRC 15 Minute Run

1.69km @ 7’27” – 12:30 (planned 15 minutes)
Ankles started aching after 1km

Summary

Good start.
Squats felt solid today. Especially the back set.
Ankles aching after about 1km on the run so cut it short by a few minutes.

#BLOC #Lifting

Chin Ups 6×2 @ BW

10 minutes between sets.
Second reps lagging.
Last set really difficult.