Long Term Training - TM

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week 5 workout 1

squats 4x6 at 140kgs. ok. next week will be hard.
ohp 5x8 at 50kgs. easy.

week 5 workout 2

bench 4x6 at 102.5kgs. way harder than it should have been.
def deads 3x5 at 140kgs. felt good. had 5x8 programmed thay was a bad idea considering i have main deads the next day

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Week 5 workout 3

Deads 4x6 at 170kgs. Not bad. Moved OK but could have felt better
Hbbs 5x5 at 110kgs. Easy.

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Week 6 workout 1

Squats 5x6 at 142.5kgs. weight moved well but form was shit. Squat mornings.
PHP 5x6 at 52.5kgs. good.

Week 6 workout 2

Bench 5x6 at 105kgs. Better than last week.
Def deads 3x5 at 142.5kgs. easy.

Week 6 workout 3

Deads 5x6 at 172.5kgs. pretty good. Could have been faster.
Hbbs 5x5 at 115kgs. Easy. Felt good.

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week 7 workout 1

Squats 6x6 at 145kgs. ok but hard and shitty form.
OHP 5x8 at 55kgs. easy and quick.

note week 6 workout 1 above OHP is 5x8.

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week 7 workout 2

bench 6x6 at 107.5kgs. went ok. first 3 sets were ok. 3rd was pretty hard. had a spotter for the last 3. found out i am letting my back slack and shoulders raise towards the end of the set. he cued me to fix it and those sets went a lot better than i thought they might.
def deads 3x5 at 145kgs. easy.

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week 7 workout 3

deadlifts 6x6 at 175kgs. harder than i thought it might be. didn't have great sleep most of the week due to small child and things and stuff and excuses.
hbbs 5x5 at 120kgs. ok. should have been faster.

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week 8 workout 1

squats 7x6 at 147.5kgs. fucking hard. massive shit show. losing tightness at the bottom, knees sliding forward etc etc. thought i had no chance to complete this after the 4th set but got through it with truly terrible form.
ohp 5x8 at 57.5kgs. pretty hard compared to last week. tired and shitty form.

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week 8 workout 2

bench 2x6 and 1x5 at 110kgs, 4x6 at 105kgs and a final set of 1x5 at 100kgs. fark. didn't think I had much of a chance at this. but i got more sets than i thought i would. failed on my 3rd set and dropped to 105 for the remaining 4 sets. then did an extra set at 100kgs to make up the volume.
def deads 3x5 at 147.5kgs. easy, fast and went through them quickly.

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week 8 workout 3

deadlifts 7x6 at 177.5kgs. went ok. about the same as last week.
hbbs 5x5 at 125kgs. about the same as last week.

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week 9 workout 1

squats 3x3 at 155kgs. weight moved well enough. i am still getting loose and my thoaric is still flexing. need to get might tight and stronger upper back.
pause bench 5x3 at 100kgs. weight was easy. form was off for a few sets but got in the groove after that. i like pause bench.