strong.murderdeth.com

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Squat 130×5

Warmups
20-5×2
60-5
80-3
100-2
120-1

Warmups all good. Rested 2 minutes.

Feeling good and solid but still heavy!
On the toes a little on a couple of reps.

Deadlift

Warmups
60-5
100-3
120-1

Warmups all good. Rested 2 minutes.

Set 1 solid.
Set 2 all good.
Set 3 no issues.

Run

15:00
1.97km @ 7’35” /km average.
2 inches of snow on the ground.
Good run. Could have kept going!

Summary

-4C this morning.

No issues on the lifts.

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Chin Ups BW

1 Rep every 15 minutes over 3 hours. 12 Reps total.
First 5 all good.
Last 5 no problems.
Final rep a little slower.

Summary

Snow last night so the roof was sagging a bit!
No issues on the chins.

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Press

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

Warmups all good. Rested 3 minutes.

Set 1 slow but smooth.
Back sets all good.

Bench

Warmups
20-5
60-3
70-2
75-1

Warmups all good. Rested 2 minutes.

All good here.
Slow and steady.

Row

Warmups
60-5
70-3

Warmups all good. Rested 2 minutes.

No issues.

Summary

Good start today. A little frosty.
No issues on any lifts.

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Deadlift 164×3 Reattack

Warmups
60-5
100-3
130-2
150-1

Warmups ok. Rested 3 minutes.
164 didn’t even budge this morning.
Back set 1 felt super heavy.
Back set 2 starting to feel better.

Squat

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

Warmups all good. Rested 2:30.
Set 1 ok.
Set 2 failed. Felt like I bottomed out and lost balance then drive.
Finished out with 5×2 to get the volume in.
Quads feeling tired this morning.

Run

5:56
0.82km @ 7’15”/km
Run feeling better than the lifts this morning.

Summary

Tough one this morning. Failures all over!
Legs don’t seem to have woken up as quickly as usual.

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Chin Ups BW

1 Rep every 15 minutes over 3 hours. 12 Reps total.
First rep at 06:15
First 5 reps good and solid. Head well above the bar.
Last 5 reps same as first 5.
Final rep just as solid as the first.
No issues at all.

Summary

Very wet again this morning.
All good.