strong.murderdeth.com

#BLOC #Lifting

Chin Ups 12×1 @ BW

5 minutes between sets.

Summary

Slowing a lot towards the end. Last few reps not quite full.

#BLOC #Lifting

Squat 4×5 @ 126

Warmups
20-5
60-3
100-2
120-1

Warmups all good. Rested 3 minutes.

Last set not great.
Feeling low energy and balance was off especially on rep 3.
Had a couple of biscuits before Deadlifts.

Deadlift 1×3 @ 166

Warmups
60-5
100-3
120-3
140-2
150-1

Warmups ok. Low energy again. Rested 3 minutes.

Top set didn’t move at all.
Nothing left for the back set.

Run – NRC No Motivation Run

Slow and steady.
2.55km @ 7’25” – 18:57 total.

Summary

Nothing in the tank this morning.
Forced much of the run.

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Pin Press 3×5 @ 56

Warmups
20-5×2
30-3
40-2
50-1

Warmups all good. Rested 3 minutes.

Set 1 moving slowly.
Set 2 went up quicker.
Set 3 felt pretty good.

Bench 5×3 @ 80

Warmups
20-5×2
60-3
70-1

Warmups all good. Rested 2 minutes.

No worries here. All moving fine.

Row 2×6 @ 77.5

Warmups
60-3
70-3

Warmups all good. Rested 2 minutes.

All good. No issues.

Chins 5×2 @ BW

All good here.
Arms a little tired on the last 2 sets.

Summary

Good solid morning.
No major issues.
Arms a little tired.

#BLOC #Lifting

Squat 1×3 @ 160*

Warmups
20-5×2
60-5
100-3
120-1
140-1

Warmups all good. Rested 3 minutes.

Un-rack feeling good and solid.
Seeing spots after rep 2.
Not sure on depth for rep 3 as head was feeling like it was about to explode!
Back sets feeling ok.Last rep a little off again.

Deadlift 3×5 @ 132.5

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

Warmups ok. Low back soreness appearing again. Rested 3 minutes.

All sets feeling good.
Back soreness gone after first set.

Run – NRC Ten Minute Run

1.4km @ 7’06”.

Chins 5×2 @ BW

Fatiguing towards the end.
Rep 2 on all sets still feeling sticky.

Summary

Late start but good overall.
Wasn’t expecting a Squat PR but it moved well enough.
Everything else feeling fine.

#BLOC #Lifting

Bench 1×5 @ 92

Warmups
20-5×2
60-5
70-3
80-1

Warmups all good. Rested 3 minutes.

Feeling the top set in the chest and shoulders on the last few reps.
Back sets moving nicely.

Press 5×4 @ 53

Warmups
20-5×2
30-5
40-3
40-1

Warmups ok. Shoulders feeling a little fatigued. Rested 3 minutes.

Failed Set 4 Rep 4. Felt ok so maybe a technique problem on that rep.
Failed Set 5 Rep 4. Gave it a fight but couldn’t get it locked out.

Push-ups 3×9 @ BW

Resting 2 minutes between sets.
Set 3 Rep 9 arms failed!

Chins 5×2 @ BW

20 minutes between sets.
Same as yesterday here. Second reps feeling sticky on all sets.

Summary

Arms feeling it today.
Couple of failed sets but feeling pretty good overall.