Long Term Training - TM

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week 13 workout 3

deadlifts 5x5 at 185kgs. harder than i was hoping. last set was probably an 8 or so.
ohp 5x5 at 64kgs. pretty good, faster brakes.
hbbs 5x5 at 135kgs. hard.

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can't find it but i believe that is a deadlift rep pr.

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accessories day

lat pull downs 5x10 at 65.6kgs. pretty easy
ghd 3x10 at 7.5kgs. not bad tonight
db ohp 5x10 at 24kgs. ok tonight. started to feel pretty tired after these.
sldl 5x10 at 135kgs. really tiring but weight moved easy with short breaks.
dips 5x10 at 10kgs. about the same as last week but tired.

felt drained today. not sure why, shouldn't have but got the work done.

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week 14 workout 1

squats 5x5 at 147.5kgs. not bad today. a few stray reps. but all in all better than i thought it was going to go. still quite hard.
db bench 5x10 at 32.5kgs. ok tonight. starting to actually feel a little difficult but not more than a 7 on the last set.

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week 14 workout 2

bench 5x5 at 112.5kgs. hard tonight. had a big day, big week really.
hbbs 3x5 at 115kgs. hard. no belt or sleeves.
def deads 3x8 at 160kgs. ok tonight. good off the floor slow lockout on the last few reps of the last set.

tired. moving house over the next week so that will suck but at least its deload week next week.

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week 14 workout 3

deadlifts 5x5 at 190kgs. went ok today. was hoping for it to move faster but nothing was a grinder. that is a def 5x5 pr. i would say the last set was an 8.5.
ohp 5x5 at 66kgs. ok. a few stray reps but was never in danger of missing any reps.
hbbs 5x5 at 140kgs. not as bad as i thought it was going to be. hard but not too bad.

pretty tired from moving for 15 hours yesterday.

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also, deload week!! wooo.

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accessories day

sldl 3x5 at 140kgs. dropped volume tonight.
lat pull downs 5x5 at 68kgs. pretty good
ghd 4x10 at 7.5kgs. not too bad. pretty hard though.
db ohp 5x10 at 25kgs. hard, repeat.
dips 4x10 at 10kgs. couldn't be bother to do 4th set because deload and tired.

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deload plan for this week is as follows.

will be working up to a single at 10kg for pull and squat and 5kg for bench under what i think my opener is going to be for the main lifts.

dropping volume and intensity of main lift accessories too. will be good to get a feel for the weight on the comp lifts this far out pretty close to what I think I will open at.

i will be 10 weeks out.

so openers at this stage i think will be around:
Squat 165kgs
Bench 120kgs
Deadlift 210kgs

though at the moment things are going pretty well so I may end up doing better but my history on comp squats is never quite what i think it will be.

deload week:

workout 1:
squats 5, 3, 2, 1 at 125, 135, 145, 155
5x10 db bench at 35kgs

workout 2:
bench 5, 3, 2 1 at 100, 105, 110, 115
def deads 3x5 at 140kgs
hbbs 3x5 at 100kgs

workout 3:
deadlifts 5, 3, 2, 1 170, 180, 190, 200
hbbs 3x5 at 125kgs
ohp 3x5 at 68kgs

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week 15 workout 1 deload

squats 5, 3, 2, 1 at 125, 135, 145, 155. all easy! 155 flew up. pretty happy about that. thats the heaviest i have squatted in a long time.
db bench 5x10 at 35kgs. pretty hard towards the end.

turns out that long time is since november last year on the squat.