Year: 2021

#BLOC #Lifting

Bench 98×3

Warmups
20-5×2
40-5
60-3
80-2
90-1

Warmups all good. rested 3 minutes.

Bounced on rep 1.
Reps 2 and 3 slow but felt fairly solid.

Press

Warmups
20-5
40-3
50-1

Warmups all good. Rested 2:30.

No issues here.

Push-Ups

Rested 2 minutes between sets.
All good. Triceps feeling tired by set 2.

Summary

Solid morning this morning.
Everything moving nicely with no major issues.

#BLOC #Lifting

Squat 144×5

Warmups
20-5×2
60-5
100-3
120-2
140-1

Warmups ok. Last 2 sets feeling a little heavy. Rested 3 minutes.

Reps 1 – 4 feeling heavy but ok.
Rep 5 didn’t feel as good.

Deadlift

Warmups
60-5
100-3
120-1

Warmups all good. Rested 3 minutes.

Set 1 ok.
Set 2 felt pretty killer.
Set 3 not so bad.

Run

22:02
2.81km @ 7’50"
Went out too fast and got gassed on the way back.

Summary

Everything feeling heavy this morning.
Felt a little tense in the shoulders immediately post run so probably not running as relaxed as I could be. Longes run so far though.

#Lifting #BLOC

Chin Ups BW x9

1 Rep every 12 minutes over 2 hours.
Reps 6 and 7 a little slower.
Last 2 reps all good though.

Summary

All good this morning. No problems to report.

#Lifting #BLOC

Press 60×3

Warmups
20-5
30-3
40-2
50-1

Warmups all good. Rested 3 minutes.

Heavy set all good.
Back sets had no issues.

Bench

Warmups
20-5
40-3
60-2
80-1

Warmups all good. Rested 2 minutes.

First 4 sets all good.
Last 2 feeling tougher on the last couple of reps.

Row

Warmups
40-5
60-3
70-1

Warmups all good. Rested 2 minutes.

No problems here. Moving solidly.

Chins

1 rep every 12 minutes over 2 hours. 9 Reps total.

One or 2 random reps slightly slower but good overall.

Summary

Very cold, wet and windy this morning.
All lifts pretty good though.

#Lifting #BLOC

Deadlift 138.5×5

Warmups
60-5
80-3
100-2
120-1

Warmups all good. Resting 3 minutes.

Pulled nicely. Feeling smooth and solid.

Squat

Warmups
20-5
60-3
100-2

Warmups all good. Rested 3 minutes.

Set 1 all good.
Set 2 ok
Set 3 feeling heavy
Set 4 tired but steady
Set 5 ok.

5×5 thoroughly unpleasant!

Run

13:15
1.71km @ 7’45”
8x intervals @ 10k, 5k and 1 mile pace with 30 seconds recovery.

Summary

All good on the lifts.
Calves are still getting used to putting the run miles in again but feeling a little tight after todays run.
All good overall.