strong.murderdeth.com

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Deadlift 125-1×5

Warmups
60-5
80-3
100-1

Warmups all good. Rested 2 minutes.

First 2 reps felt heavier than I was expecting. All good though.

Squats

Warmups
20-5×2
60-5
80-3
100-1

Warmups all good. Rested 2 minutes.

Not bad here.
A few reps falling onto the toes.

Run

“First Speed Run”
8 x 1:00 5K Pace
1:00 Recovery between all intervals

Right calf started cramping immediately after interval 5.
Was feeling solid up until that point getting into the groove nicely.
Stretched out as best I could then walked it home.
Still tender after about an hour.

Total for the day was 1.6km @ 7’14”
Full stats below.

Chins

5×1 @ BW

All good here.

Summary

Not bad.
No issues with the lifts.
Cramping on the run was a little annoying.

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Chin Ups BW

5×1 with 10 minutes rest between reps.

Summary

All good. No issues.

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Bench 85-1×5

Warmups
20-5×2
40-5
60-3
80-1

Warmups all good. Rested 2 minutes.

No issues here. All feeling pretty steady.

Press

Warmups
20-5×2
30-3
40-2
45-1

Warmups all good. Rested 2 minutes.

All good again.

Push Ups

Resting 90 seconds.
Feeling easier than last week probably due to the lower stress earlier on.
Set 2 felt a little loose.

Chin Ups

5×1 @ BW
1 rep every 10 minutes
Rep 4 a little sticky.

Summary

All good today. No issues.

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Squat 130×5

Warmups
20-5×2
60-5
100-3
120-1

Warmups all good. Rested 3 minutes.

Pretty solid here. Last rep a little less stable.

Deadlift

Warmups
60-5
100-3
120-1

Warmups all good. Rested 3 minutes.

Set 1 nice and smooth.
Set 2 all good.

Run

14:31 – 1.92km @ 7’33”
Nice and steady this morning.

Chinups

5×1 @ BW
1 rep every 10 minutes
No issues.

Summary

Snowing this morning.
No problem with the lifts or the run.

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Chin Ups BW

1 Rep every 10 minutes over 1 hour 40 minutes.
Last few reps tougher to get chin over the bar.

Summary

No other issues.