strong.murderdeth.com

#BLOC #Lifting

Squat (T) 3×5 @ 100

Warmups
20-5×2
60-3
80-1

Warmups all good. Rested 2 minutes.

Set 1 ok. Tough trying to focus on timing, balance and rep number! Run-in a metronome in my headphone to help timing.
Set 2 felt better.
Set 3 all good.

Deadlift 2×5 @ 125

Warmups
60-5
80-3
100-2
110-1

Warmups all good. Rested 2 minutes.

No straps today.
Set 1 feeling good.
Set 2 no problems.

Run – NRC One Mile Run

1.61km @ 7’14” – 11:40 total.
No problems here. Pace felt good and steady.

Chins 5×2 @ BW (115)

Rep 2 getting a little sticky on all sets but everything getting up over the bar.

Summary

No problems this morning.
Getting up a little later this week as I’m technically on holiday but not going anywhere!

#BLOC #Lifting

Pin Press 3×5 @ 55

Warmups
20-5×2
30-3
40-2
50-1

Warmups all good. Rested 2 minutes.

Set 2 rep 5 was a tough one. Rested 3 minutes.
Last set all good.

Bench 5×4 @ 85

Warmups
20-5
60-3
70-2
80-1

Warmups all good. Rested 3 minutes.

No problems here.

Row (UH) 4×6 @ 75

Warmups
60-3
70-3

Warmups all good. Rested 2 minutes.

No issues.

Summary

Good and solid this morning.
No major issues.
Really noticing not having the spring out the bottom of the press.

#BLOC #Lifting

Squat 124 4×5

Warmups
20-5×2
60-3
100-2
120-1

Warmups all good. Rested 3 minutes.

Feeling nice and solid here.

Deadlift 162 1×3 PR

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

Warmups ok. Last warmup rep nearly didn’t move but reset and had a word with myself! Rested 3 minutes.

Top set moved slow but felt ok.

Back set moving quickly.

Run NRC Next Speed Run

Intervals @ 5k, 10k, and 1 mile pace. 60 seconds recovery between intervals.

2.57km @ 6’40” total run time 17:08

Feeling good on this one.
No calf issues.
Finding various pace levels nicely.

Chins 5×2 @ BW

Set 3 Rep 2 not quite a full rep.
Sets 4 and 5 were singles.

Summary

All good today in the end.
Didn’t really fancy getting going this morning but went well once I’d got going.

#BLOC #Lifting

Bench 1×3 @ 100

Warmups
20-5×2
40-5
60-3
80-2
90-1

Warmups all good. Rested 3 minutes.

Top set moved nicely. Last rep was super slow.
Back sets felt slower than usual but moving steadily.

Press 5×4 @ 52

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

Warmups all good. Rested 2 minutes.

Set 4 and 5 felt like they were lagging a little on the right side.

Press Ups 2×9 @ BW

Set 1 felt solid. Rested 90 seconds.
Set 2 a little slower.

Summary

Good start.
All moving well.

#BLOC #Lifting

Squat 1×5 @ 146

Warmups
20-5×2
60-5
100-3
120-2
130-1

Warmups all good. Rested 3 minutes.

Top set feeling heavy but moved ok.
Back set all good.

Deadlift 3×5 @ 130

Warmups
60-5
100-3
120-1

Warmups all good. Rested 3 minutes.
Pretty gassed by the last few reps.

Run 7 minutes

0.88km @ 7’55”
Went super steady today.
A little tight in the calf to start but loosened up nicely by the end of the run.

Chins 5×2 @ BW

15 minutes between sets.
Sets 1-3 feeling pretty good.
Set 4 took a bit of effort on Rep 2.
Last set similar to set 4.

Summary

No issues this morning.
Seems like everything is moving correctly.