Long Term Training - TM

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week 1 workout 1

squats 3x10 at 125kgs. weight was ok but cardio and fatigue and things. meant to do 4 but only did 3. will do 4 sets next week.
db bench 3x10 at 25kgs. super easy.
cable rows 3x 10 at 55kgs. felt good.

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week 1 workout 2

bench 4x10 at 95kgs. fatigued by the end! man going from singles to 10's is hard.
sldl 3x10 at 120kgs. easy.

did a bench mini test before my working sets. got 120 pretty good. maybe any 8-8.5. might have had 125 in me.

that brings me after the last block of training to a kind of total of 520kgs. not bad considering how compromised my training is.

with that in mind i think I can set some goals for this year.

squat 185kgs
bench 130kgs
deadlift 245kgs

i think thats possible this year. especially the deadlift.

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week 1 workout 3

deadlifts 4x10 at 155kgs. weight was easy but am very fatigued
hbbs 3x10 at 100kgs. again weight very easy but fatigued.

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week 2 workout 1

squats 4x10 at 127.5kgs. pretty good today. still fatigued from the weekend but much better than last week.
db bench 3x10 at 27.5kgs. easy
cable rows 3x10 at 61kgs. easier than last week.

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week 2 workout 2

bench 4x10 at 97.5kgs. about the same as last week only just got the last rep.
sldl 4x10 at 125kgs. easy.

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week 2 workout 3

deadlifts 4x10 at 160kgs. much better than last week.
hbbs 4x10 at 105kgs. pretty good. tired. back fatigued.

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week 3 workout 1

squats 4x10 at 130kgs. went ok. back was tired by the weight moved OK.
db bench 3x10 at 30kgs. starting to feel it, not hard though.
cable rows 3x10 at 68kgs. heavy-ish

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week 3 workout 2

bench 2x10, 2x9 and 1x2 at 100kgs. first 2 sets were OK then couldn't manage a 10th rep on the last 2 sets. but made them up anyway.
sldl 4x10 at 130kgs. super easy.

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week 3 workout 3

deadlifts 4x10 at 165kgs. weight moved ok but it was hard.
hbbs 4x10 at 110kgs. weight moved ok but super tired.

compromised sleep is like an anti steroid of sorts.

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week 4 workout 1

squats 3x10 and 1x1. hip is all kinds of fucked up. need to see someone. weight was OK, heavy but ok. just pain, lots of pain. first rep of last set was really painful so fuck that shit.
db bench 3x10 at 32.5kgs. left shoulder a bit niggely but weight was pretty easy.
lat pull downs 3x10 at 68kgs. pretty hard. seated row thing was taken. no big deal.