strong.murderdeth.com

#BLOC #Lifting

Pin Press 2×5 @ 59

Warmups all good. Rested 3 minutes.
Moving slowly.
A few rep a little wobbly but mostly good.

Bench 4×5 @ 80

Warmups all good. Rested 2 minutes.
Screwed up here. Did the row numbers instead of the bench numbers!
Not feeling as strong on this as last week.
Maybe due to the evening session.

Row 4×5 @ 80

Warmups all good. Rested 2 minutes.
No issues here.

Chins 10×1 AFAP @ BW

Rep 3 slowing down. Not really close to full reps on some of these.

Summary

No real issues apart from reading and maths apparently.

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Squat (Tempo) 3×4 @ 107.5

Warmups all good. Rested 2 minutes.
All ok here.
Sometimes feeling a shift, sometimes not so much.
Still not sure here.

Deadlift (Paused) 3×3 @ 117.5

Warmups all good. Rested 2 minutes.
All good here. No issues.

Run – NRC – How Fartlek can you go?

3.18km @ 7’23” – 23:30
Feeling better today than Monday.
Similar distance but intervals rather than a solid run.

Summary

Nice steady morning. No issues so far.

#BLOC #Lifting

Chin Ups 10×1 AFAP @ BW

Quick singles today.
Starting at around 30 seconds rest and building as needed.

Summary

All good. Just over 9 minutes total time.
Last rep could have been better.

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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.

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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.