Year: 2021

#BLOC #Lifting

Bench 1×3 @ 101

Warmups
20-5×2
60-3
80-2
90-1

Warmups all good. Rested 3 minutes.

Top set rep 3 was super slow and grindy!
AMRAP finished at 7 reps.

Press 5×4 @ 50

Warmups
20-5
30-3
40-1

Warmups all good. Rested 2 minutes.

Moving nice and smooth.
Less stickiness in the upper part of the lift today.

Push Ups 9×3 EMOM @ BW

Getting tough after 6 but all good.

Summary

No issues today.
Everything feeling like its moving nice and smooth.

#BLOC #Lifting

Squat 3×4 @ 105 Tempo

Warmups
20-5×2
60-3
80-1

Warmups all good. Rested 2 minutes.

Set 1 and 2 feeling fairly solid.
Reps 3 and 4 on the last set felt best.

Deadlift 3×3 @ 115 Clean Grip Paused

Warmups
60-5
80-3
100-1

Warmups all good. Rested 2 minutes.

Wider grip feels odd and pauses kick your ass!
Set 3 feeling best of the lot here.

Run – Mile Pace Intervals

2.14km @ 6’15” – 13:26

Felt sadistic at the time but got some good interval paces down.
Feeling better afterwards!

Chins 2×6 @ BW
All good here. Rep 2 remains sticky on all sets.

Summary

No issues today. Just getting the work done!

#BLOC #Lifting

Pin Press 2×5 @ 57

Warmups
20-5×2
30-3
40-2
50-1

Warmups all good. Rested 3 minutes.

Feeling slow and heavy but thats a description that fits me most of the time!
All moving nicely.
A little stance adjustment after set 2 rep 2.

Bench 5×5 @ 79

Warmups
20-5×2
40-3
60-2
70-1

Warmups all good. Rested 3 minutes.

All good and solid here.

Row 3×6 @ 77.5

Warmups
60-5
70-3

Warmups all good. Rested 3 minutes.

No problems at all.

Chins 1xAMRAP @ BW

Only 2.5 reps today so 3 from Monday remains the PR.

Summary

All good today. No issues.

#BLOC #Lifting

Deadlift 1×3 @ 166

Warmups
Sq 20-5×2
Sq 60-5
DL 60-5
100-3
130-2
150-1

Warmups all good. Rested 3 minutes.

166 went up easier than I expected.
Back set all good.

Squat 4×5 @ 128

Warmups
60-5
100-1
120-1

Warmups all good. Rested 3 minutes.

Set 1 feeling super heavy. Quads tired.
Failed on set 3 rep 3.
Felt like the bar went forward but there was nothing in my legs to compensate.
Quads felt empty after dropping to the pins.

Checked the video…
Heel seemed to come up a little but not more than I’ve recovered from in the past.

Run – NRC 12 Minute Run

1.64km @ 7’18” – 12:00
Felt good once I was going.

Summary

Not feeling 100% this morning. Starting a little later than usual.
Feeling better after an easy(ish) Deadlift PR.
Quads felt totally drained on the squats after a couple of reps. Managed to grind through to Set 3 Rep 3 where I failed.
Run was a steady one today for “recovery”. Felt like a decent flush out of the legs after.

#BLOC #Lifting

Chin Ups 1xAMRAP @ BW

Only managed 2.5 today.
Could be due to lack of warm up.