strong.murderdeth.com

#Lifting #BLOC

Bench

Warmups
20-5×2
40-3
60-2
80-1

Warmups all good. Rested 3 minutes.

Set 1 feeling heavy but solid.
Set 2 heavy again. Fight on rep 3.
Back set all good.

Press

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

Warmups all good. Rested 3 minutes.

Set 4 starting to get tougher.
Last set ok.

Chins

Tough from the start today. Not sure if fully recovered from Sunday.

Summary

Good start. Everything feeling heavy but moving fine.

#Lifting #BLOC

Squat 156×3

Warmups
20-5×2
60-5
90-3
120-2
140-1

Warmups all good. Rested 3 minutes.

Set 1 slow, steady and feeling heavy but ok.
Back set 1 rep 3 on the toes. Feeling super light.
Set 2 all good.

Deadlift

Warmups
60-5
80-3
110-2
130-1

Warmups all good. Rested 3 minutes.

Set 1 all good.
Set 2 rep 5 form breaking down.

Run

5 minute recovery run.
0.67km
7’24” Avg. pace
157 Cadence

Feeling good. Need to be a little looser in the shoulders.

Summary

No lift issues this morning.
Run not feeling too bad either. Will build from here.

#Lifting #BLOC

Chin Ups BWx16 R15m

First 5 reps good and solid.
Second 5 reps all good. Feeling like I can carry on all day!
Last 5 reps all good.
No issues here.

Summary**

Easy enough this morning. Rep 1 is still a little dark but the rest seem visible. Some top shelf footwear for today too!

#Lifting #BLOC

Press 58×5

Warmups
20-5×2
30-3
40-2
50-1

Warmups all good. Rested 3 minutes.

Failed after Rep 4 again. Ave this one a bigger fight but it stopped going up.
Back set all good.

Bench

Warmups
20-5×2
40-5
60-3
70-2
80-1

Warmups all good. Rested 3 minutes.

Set 1 Rep 4 felt a little looser.
Set 2 ok.
Set 3 and Set 4 all good.
Last set feeling heavy but moved easily.

Row
Warmups
40-5
50-3
60-2
70-1

Warmups all good. Rested 2 minutes.

Testing no straps today.
Sets 1 and 2 all good.
Set 3 feeling a little slower.
Set 4 a little slower again. Maybe some form breakdown on later reps.
No straps felt fine but I think I get a better initial pull with them.

Summary

Missed press again.
No problems after that.

#Lifting #BLOC

Deadlift 162×3

Warmups
60-5
80-5
100-3
120-2
140-1
150-1

Warmups all good. Rested 3 minutes.

Rep 1 slow.
Rep 2 fast.
Rep 3 feeling slower. Probably fatigued.

Back sets all good.

Squat

Warmups
20-5
60-5
80-3
100-2
120-1

Warmups all good. Rested 3 minutes.

Set 1 feeling heavy but solid.
Set 2 feeling tougher.
Set 3 ok.
Set 4 feeling fatigued but fairly decent.

Summary

Feeling fatigued this morning after deadlifts be everything moving well.
No issues.