Long Term Training - TM

[16bit]

Week 3 Workout 1

Volume Day

Squat 5x5 @ 113kgs
Bench 5x5 @ 190lbs
DL 1x5 @ 155kgs

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Week 3 Workout 2

Recovery Day

Squat 2x5 @93kgs still really sore from volume day.
OHP 3x5 @47kgs
Chins 10, 7, 7. way harder than it should have been.
Back extension 5x10 +25lbs

thinking of moving deads to this workout and swapping the back extensions.

[Jsutt]

Bench press noted in pounds because it sounds bigger...?

Kidding, mostly. Good luck on hitting your goals before the New Year.

[16bit]

not really. my gym is weird. it has bumper plates in kgs which is where the squat rack is and platform (also the bars are proper olympic 20kg bendy bars). and all the plates on the benches are in lbs and the bars are the cheap heavy stiff bars (21.5kgs i believe but i just count it as 45lbs). its an american gym (ufc gym) in australia so it has mostly lb weights. all the dumbbells and curl bars are in lbs too. i used to try and make my weights in kgs on bench with tiny micro plates but gave up and reprogrammed the weights in lbs.

[16bit]

Week 3 Workout 3

Intensity day

Squat 1x5 @128kgs PR (felt a good 1 rpe less than last week, happy days)
Bench 1x5 @210lbs (easy as pie)
Cleans 5x3 @68kgs (ugly as fuck)
Dips 10 bw, 10 +25lbs, 10 +25lbs
Clurlz 12, 12, 10 @ 70lbs

tabata 9 rounds

good day. got heaps of sleep the night before and didn't drink much saturday night.

[16bit]

Week 4 Workout 1

Volume Day

Squat 5x5 @ 115kgs (these were ok, maybe the same as last week)
OHP 5x5 @ 49kgs (pretty good. form was sketchy on some sets. but i had short breaks to get it done)
Back extension 5x10 @ +35lbs

swapped out deads to 2nd workout, it was too hard on this day.

[16bit]

Week 4 Workout 2

Recovery Day

Squat 2x5 @95kgs much better this week
Bench 3x5 @195lbs easy
Deads 1x5 @158kgs pr. pretty hard but about the same as last week.
Curls 1x12 @70lbs 3@90lbs drop 3@80lbs drop 10@45lbs because hypertrophy

shoulder girdle stuff

[16bit]

Week 4 Workout 3

Intensity day

Squat 1x5 @130kgs PR (better than last week, did a triple to start with but had to pull out of the set as belt was too low and pinching)
OHP 1x5 @54kgs (pretty good)
Dips 3x5 @+35lbs (not bad, but pretty heavy)
Clurlz 3x5 @90lbs

shoulder girdle stuff and hit the bag for 10 mins.

all in all not a bad day considering i woke up with a headache this morning, got pretty dehydrated the day before.

[16bit]

Week 5 Workout 1

Volume Day

Squat 5x5 @ 117kgs (first 3 sets were ok, last two were hard - better than last week though)
Bench 5x5 @ 195lbs (very good, short breaks of 1-2 mins)
Back extension 5x10 @ +35lbs

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Week 5 Workout 2

Recovery Day

Squat 2x5 @94kgs easy as pie - am following percentage as the program is written now not progressing at a fixed rate (ie 2.5kgs per week)
OHP 3x5 @51kgs not too bad
Deads 1x5 @160kgs pr. pretty hard, a bit grindy for the last 2 reps
Curls 1x12 @70lbs + various