Long Term Training - TM

[16bit]

another session tonight.

squats 5x5 at 135kgs. harder then it should have been. can't wait to be more consistant again. work is super busy
ohp 3 sets of i can't remember reps at 50kgs
rows 3x10 at 70kgs. easy.

[16bit]

trained yesterday (sunday). missed friday due to office christmas party.

deadlifts 4x5 at 170kgs. pretty easy
bench 3x5 at 105kgs. way harder then it should have been.
GHD stuff.

super exhausted yesterday, had an impromptue 4 hour work day in the sun.

[Simon Rest]

yeah thats what i was going to get, will do some more research!

you may be fine with a latex bed. I might just be too heavy. mines got significant deformation after about 4 years, and what started as a nice firm bed is now like sleeping on a giant sponge. On the upside my wife and I never wake from the others' tossing and turning.

[16bit]

eh, ok tonight.

squats 2x3 at 140kgs and 3x6 at 120kgs. pretty easy
ohp 2x6 at 50kgs 2x5 at 60kgs. not too bad. form is bad as always.

[16bit]

On holidays so had to go to a globo gym.

Deadlifts 2x5 at 180 and 150 kgs. No chalk balls. Speed at 180 went up pretty fast.
Ohp 7, 6, 6 at 60 kgs. Pretty good. Form less shit.
Rows 15 at 60kgs, 3x10 at 70 kgs. Easy.
Bench triples at 100, 105, 105, 110 kgs all paused. And tng single at 120 kgs easy. Then 5, 8 at 100 kgs tng.

[16bit]

Going to globo gyms make u realise why I don't like globo gyms.

Got told to put my shoes back on when deadlifting.

Got told to put holds on the bar while benching on a bench with no safety's

There was also the obtligatory half rep bro row all you benching session.

And no fucking chalk.

[16bit]

back to my gym now.

squats 3x8 at 120kgs. first set was pretty easy. third was harder than it should have been.
db ohp 3x10 at 20kgs. not too bad.
gdh 3x10 bw. can feel left side is not firing much and glutes are not doing much, need to work on this.
kardashian machine thingy 4x12 at something. pretty easy, trying to get left side to work. its a single leg machine.
curls misc
stretching, must do this more regularly.

ok session. looking forward to some more consistent training next year.

[16bit]

bench 3x3 at 110kgs, ok should have been better. 2x2 at 115kgs. again should have been better. 2x6 at 100kgs. pretty good!
rows 5x10 at 75kgs. pretty good, went slower than usual during the reps.
misc curls and tri's.
stretching.

[16bit]

last day of fucking around

deadlifts 3x5 at 180kgs. first 2 sets were pretty good. 3rd was a bit hard.
ohp 3x6 at 60kgs. form all over the place as usual but a bit better.
hbbs 3x8 at 80kgs. easy.

[16bit]

Plan for first half of 2016.

I have mapped out a plan for the first half of 2016, almost.

I am going to do 4 cycles.

Each cycle is going to be 4 weeks in duration with a 1 week deload between cycles. So a total of 20 weeks of programming.

There will be 3 days of training plus likely a 4th day of other shit around mobility etc each week.

Each day will have 3 exercises plus cardio.

Cycle 1
This is going to be a hypertrophy cycle with 10x10 on the 3 main lifts with accessories as well as cardio.

Cycle 2
This is another hypertrophy cycle but less total volume and a increase in intensity - 8x8 on the main lifts plus accessories and cardio.

Cycle 3
This is a meat and potatoes 5x5 cycle with accessories and cardio as well.

Cycle 4
Intensity cycle with 3x3 on the main lifts and accessories as well. Added into this are comp lifts as well.

End goal is to test at the end of cycle 4 and smash pr's on every lift.
Current Pr's to beat are as follows:
Squat 175kgs sleeves
Bench 125kgs paused
Deadlift 212.5kgs with stiff eleiko bar.

I am also hoping to drop some weight. Currently sitting around 87kgs and would like to get down to very low 80's. By end of year I would like to get to a pretty lean 78kgs within shouting distance if the 74kg class.

I start on Wednesday. Its not going to be fun but hopefully it will work. I am not working towards a competition so it will hopefully go uninterrupted.

First cycle as per below.

sets:reps exercise
10x10 squats
5x10 rows
5x10 shoulders
cardio

10x10 bench
5x10 sldl
5x10 curls
cardio

10x10 deadlifts
5x10 hbbs
5x10 ohp
cardio