strong.murderdeth.com

#BLOC #Lifting

Warmups

ATG Lunge – 3 x 5 @ BW
Seated Good Morning – 1 x 15 @ BW

Added recommended exercises from Mitch.

Piriformis Control – 2 x 10
Hip Rotation – 2 x 60 seconds

Pause Squats 1 x 3 @ 100 (RPE7)

Resting 2 minutes.
All sets 1 x 3 @ 60, 80 and 100.
All good here.
Trying to focus a little on bracing.

Hollow Hold 3 x Max @ BW

Resting 90 seconds.
No issues here.

Tyre Flip 1 x 5 minute AMRAP @ 100

Timer didn’t start so did 6 minutes before realising.
28 reps.

Summary

All good on the lifts this morning.

Added some extra bits on the warmup as suggested after a video assessment this morning with Mitch Hooper of Longevity. He has a masters in Exercise Physiology and is also current Worlds Strongest Man so I jumped at the opportunity to pick his brain.

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#BLOC #Lifting

Press 1 x AMRAP @ 63

Resting 2 minutes.
2 reps on the top set.
All felt ok.

Axle Bench 3 x AMRAP @ 70

Resting 2 minutes.
8/8/8. All ok.

Pushups 1 x 30 @ BW AFAP

03:58 for all reps.
Last 10 were tough.

Summary

All ok this morning.

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#BLOC #Lifting

Warmups

ATG Lunges 3 x 5 @ BW

Seated Good Morning 1 x 15 @ BW

All ok here. Lunges working nicely today.

Block Pull 1 x 3 @ 137.5

Resting 3 minutes.
Last set slow to get moving.
Got all 3 reps but last set took all my energy.

Sit Ups 3 x AMRAP @ BW

Resting 2 minutes.
8/8/7. Ok here. Not as many reps as I’d like.

Summary

Ok today.
Skipped conditioning again due to feeling very low energy after an impromptu 13kms round the Peak District yesterday.
Did notice a vast improvement in cardio/climbing endurance since my last hiking trip around the peaks in 2021.

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#BLOC #Lifting

Bench 1 x AMRAP @ 102

Resting 3 minutes.
Moving nicely here.
Thought about a 5th rep but 4 moved real slow.

Log 3 x AMRAP @ 45

Resting 2 minutes.
8/7/5 and a bit.
Fatiguing quickly.

Negative Chin Ups 1 x 2 @ BW AFAP

04:42 for all 22 reps.
Tough one here.

Summary

All good today.
Everything moved reluctantly but everything moved.

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#BLOC #Lifting

Warmups

ATG Lunges 3×5 @ BW

Seated Good Morning 1×15 @ BW

Toe Touch 1×60 seconds

All good here.
Feeling a little tightness in the left glute which throws off balance a little on a couple of lunges.

Tempo Squat 1 x 3 @ 115

Resting 2 minutes.
Moving ok here.
Have a feeling theat my left piriformis is close to giving me the good news but trying to push through to see if it unsticks itself.

Hollow Holds 3 x Max @ BW

All good here.
Feeling like I’m able to hold longer on theses.

Summary

Not too bad.
All ok for the most part.
Skipped tyre due to angry piriformis.
Still feeling some tightness in the left glute so will have a good go on the foam roller this afternoon.

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