Long Term Training - TM

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week 9 workout 2

bench 3x3 at 115kgs. pretty good. last rep of last set was best.
pause deads 5x3 at 150kgs. went well. never done these. i like them.

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week 9 workout 3

deadlifts 3x3 at 190kgs. not bad. last set was best.
squats 5x5 at 130kgs. pretty good today. weight was really light.

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week 10 workout 1

squats 4x2 at 160kgs. went ok. better than last week as far as tightness but still no where near where i need to be. filmed second set - depth was good.
pause bench 5x3 at 102.5kgs. went ok. nothing to report. a few shitty reps but went ok.

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week 10 workout 2

bench 4x2 at 117.5kgs. went better than i thought. was tired and didn't sleep great. 1st set was best. 2nd was worst.
pause deads 5x3 at 155kgs. easy and quick. these are good.

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week 10 workout 3

deadlifts 4x2 at 195kgs. way harder than it should have been. mornings and deadlifts suck.
squats 5x5 at 135kgs. ok, not too bad.

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week 11 workout 1

squats 6x1 at 165kgs. OK. first and last rep were the worst. 4th was best. need more speed. knees started to cave a little. i did do 5x5 yesterday so that might have something to do with it.
didn't get time to bench because did this at lunch during work.

will add on pause bench to saturdays bench day after my singles.

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week 11 workout 2

bench 6x1 at 120kgs. not too bad. a few reps were a bit shit but it moved ok.
pause bench 5x3 at 105kgs. pretty good this week. nice and quick too.
pause deadlifts 5x3 at 160kgs. felt great.

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week 11 workout 3

deadlifts 6x1 at 200kgs. not too bad. better than I thought to be honest. i think the last rep was the best. pulled a tiny bit forward on a couple - didn't set my hips right.
squats 5x5 at 140kgs. not too bad.

feel quite beat up tonight at this.

going to do a mini deload this week then test again on saturday to see where I am at and then decide how I program my training.

i am thinking I need to do a few back to back blocks of hypertrophy. need to build some muscle, get lots of reps in and lose a bit of body fat.

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week 12 workout 1

working up to openers for testing on the weekend.

squat worked up to 140, then 150 then 160kgs. all moved OK. rep looked better than last time I moved that weight 2 weeks ago. faster and more tight.
bench worked up to 100 then 110kgs. moved pretty good. bit of elbow flare.
deadlift worked up to 190, then 200kgs. moved well, didn't feel great. did 190kgs with hook grip. no pain but didn't feel as nice as mixed grip.

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week 12 workout 2

tried some testing today. didn't go as planned.

i got to the gym to discover that the powerlifting squad at the gym was testing also today. so couldn't use any of the combo racks.

squats. i did 160kgs and it moved well. then 170kgs and that moved ok. tried 180kgs and failed.
deadlifts i did 215kgs and that moved pretty good. then tried 230kgs and got it. a 2.5kg lifetime pr. considering the lack of training i have been able to get in recently i am pretty happy with that.

didn't get to do bench. will try that another time.