strong.murderdeth.com

#BLOC #Lifting

Bench 1×3 @ 99

Warmups
20-5×2
60-3
80-2
90-1

Warmups all good. Rested 3 minutes.

Set 1 slow and steady.
Rep 1 felt more controlled than last time but a little bump at the bottom.
Rep 2 traditionally better than rep 1…
Rep 3 a little sticky.
Back sets no worries.

Press 4×5 @ 51

Warmups
20-5×2
40-3
45-1

Warmups all good. Rested 3 minutes.

Last set was a fighter on the last rep but all good.

Push-ups 3×8 @ BW

Resting 90 seconds between sets.
Set 1 ok.
Set 2 a little tougher.
Set 3 tired but moved ok.

Summary

No problems today.
Skipping chins again but arms are feeling fine.

#BLOC #Lifting

Squats 4×5 @ 122.5

Warmups
20-5×2
60-3
100-2
110-1

Warmups all good. Rested 2 minutes.

Feeling solid here.
No issues.

Deadlift 1×5 @ 154

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

Warmups all good. Rested 3 minutes.

Last rep was at RPE 10.
All felt good and solid but nothing left in the tank after.

Run

Short 5 minute run to test the cramping calves.
0.73km @ 6’48”
Calves all good.
No problems.

Summary

Solid start this morning.
Squats feeling stable.
Deadlifts super heavy but went up.
Run all good.

#BLOC #Lifting

Chin Ups BW

5×1 with 10 minutes rest.

Really steady.

Summary

No problems.

#BLOC #Lifting

Chin Ups BW

5×1 with 10 minutes between reps.

Last rep a little slow.

Summary

All good.

#BLOC #Lifting

Press 50 1×5

Warmups
20-5×2
30-3
40-1

Warmups all good. Rested 2 minutes.

Toes on Rep 4.
Not bad overall.

Bench

Warmups
20-5×2
40-3
60-2
70-1

Warmups all good. Rested 2 minutes.

All good here.

Row

Warmups
40-2
50-2

Warmups all good. Rested 2 minutes.

Nice and easy.

Chins

5×1 @ Bodyweight.
No problems.

Summary

All good this morning.