Year: 2021

#BLOC #Lifting

Bench 1×5 @ 93

Warmups
20-5×2
60-5
70-3
80-1

Warmups all good. Rested 2 minutes.

Not feeling super solid on the bench today. Maybe due to evening session.
Last rep of top set was a bit of a grind.
Back set was ok. 8 reps total maybe using an RPE 9.

Press 5×5 @ 48

Warmups
20-5
30-3
40-1

Warmups all good. Rested 2 minutes.

Slowing a little after Set 4.
All moved pretty good.

Push Ups 8×3 @ BW EMOM

All ok…
I’d forgotten how EMOM kind of creeps up on you bit by bit until you arms are jelly!
All good here though… had a few more sets in the tank before failure.

Summary

Good solid evening work.
A little loose on the bench but ok apart from that.

#BLOC #Lifting

Squat 1×1 @ 165

Warmups
20-5×2
60-5
100-3
120-1
140-1
160-1

Warmups all good. Rested 3 minutes.

Rocked forward a little but managed to hold it.
Spots coming in at about half way back up.
Felt pretty good overall.

Back set felt harder than usual. Maybe needed an extra minute rest.

Deadlift 3×5 @ 132.5

Warmups
60-5
100-3
120-1

Warmups all good. Rested 3 minutes.

Running out of air on the last reps of each set.
Felt good and solid though.

Run

Super quick run today.
0.83km @ 7’27” – 06:37

Chins 1xAMRAP @ BW

3.5 reps!
First 2 solid then dropped off a fair bit.
Still a PR by 1.5 reps.

Summary

A little stiff during the run this morning.
All else good.
2 PRs is nice!

#BLOC #Lifting

Chin Ups 12×1 @ BW

5 minutes between sets.

All good.

Summary

All reps solid with chin going above the bar.
Certainly feeling less tired than the start of the week.

#BLOC #Lifting

Pin Press 2×5 @ 57

Warmups
20-5
40-3
50-1

Warmups all good. Rested 2 minutes.

Set 1 all good.
Set 2 a little slower but moved fine.

Bench 3×5 @ 80

Warmups
20-5
60-3
70-1

Warmups all good. Rested 2 minutes.

Feeling solid here.
All moving smoothly.

Row 2×6 @ 77.5

Warmups
60-3
70-3

Warmups all good. Rested 2 minutes.

No problems.

Summary

No issues.
Nice solid session.

#BLOC #Lifting

Squat (Tempo) 3×4 @ 102.5

Warmups
20-5×2
60-3
80-2
100-1

Warmups all good. Rested 2 minutes.

Set 1 felt stable. Didn’t feel any movement.
Set 2 was ok. Noticing a little balance shift on the decent.
Set 3 felt solid.

Deadlift 2×5 @ 125

Warmups
60-5
80-3
100-1

Warmups all good. Rested 2 minutes.

Set 1 all good.
Set 2 solid.
All moving pretty quickly.

Run – NRC On the Move

1.99km @ 6’23” – 12:44 total.
Felt good throughout.

Summary

Pretty good overall today.
Heavy rain stopped and the sun came out as soon as I got back from the run!