strong.murderdeth.com

#Lifting #BLOC

Bench 96 2×3

Warmups
20-5×2
40-3
60-2
80-1
90-1

Warmups all good. Rested 3 minutes.

Set 1 Reps 1&2 solid. Set 3 a little loose.
Set 2 more of a fight.
Backset all good. Rep 5 flared a little.

Press

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

Warmups all good. Rested 2 minutes.

Set 3 Rep 3 tough. Increase rest period by 30 seconds.
All the rest felt pretty good.

Summary

Good and solid today.
No major issues overall.

#Lifting #BLOC

Squat 158×3

Warmups
20-5×2
60-5
90-3
120-2
140-1

Warmups all good. Rested 3 minutes.

Set 1 rep 1 ok.
Reps 2 and 3 felt tougher, maybe on the toes a little.
Backset 1 ok.
Set 2 feeling good and solid.

Deadlift

Warmups
60-5
80-5
100-3
120-2
130-1

Warmups ok. Could feel a little lower back soreness creeping in again but this dissipated before Set 1. Rested 3 minutes.

Set 1 Rep 5 felt tough.
Set 2 everything felt heavy!

Run

10 minutes.
1.31 km
7’42” /km pace

Not feeling too bad at all.

Summary

Fairly steady this morning.
Lifts feeling heavy all round.
Run was all good.

#Lifting #BLOC

Chin Ups BW

1 Rep every 12 minutes over 4 hours. 20 Reps total.
First 5 reps all good.
Second 5 reps all good and solid.
Third 5 reps tough on a couple of eps but no real issues.
Last 5 feeling good.
No issues at all.

Summary

Very wet all over this morning.
No problems though.

#Lifting #BLOC

Press

Warmups
20-5×2
30-3
40-2
50-1

Warmups all good. Rested 3 minutes.

Failed on the last again. Arms felt drained after 4.
Back set had no issues.

Bench

Warmups
20-5×2
40-3
60-2
80-1

Warmups all good. Rested 2 minutes.

All good here. No issues.

Row

Warmups
40-5
60-3
70-1

Warmups all good. Rested 2 minutes.

No problems.

Summary

Failed press again.
All good after that. No issues with bench or row.

#Lifting #BLOC

Deadlift 164×3

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

Warmups all good. Rested 3 minutes.

Failed on Rep 1. Took 2 attempts.
Got it to the knees then the bar went back down.
Back set 1 ok.
Back set 2 all good.

Squat

Warmups
20-5×2
60-5
80-3
100-2
120-1

Warmups all good. Rested 3 minutes.

Set 1 feeling solid.
Set 2 felt heavier.
Set 3 getting tired here.
Set 4 feeling ok. Pretty fatigued for the last few reps.

Run

7 minute run.
0.90km
7’43” Avg. pace
164 cadence

Feeling better than last run. Much more relaxed.

Summary

Though one on deadlifts this morning.
Squats feeling ok but tiring towards the end.
Better run today despite the weather.