strong.murderdeth.com

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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.

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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.

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Chin Ups 1xAMRAP @ BW

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

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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.

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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!