strong.murderdeth.com

#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.

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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!