Long Term Training - TM

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week 4 workout 2

bench 2x10, 9, 8 at 100kgs then 1x5 at 90kgs. failed at the same points as last week. i didn't actually fail, just called the sets.
sldl 4x10 at 135kgs. easy.

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Week 4 workout 3

Deadlifts 4x10 at 170kgs. Better than last week.
Hbbs 1x7 at 115kgs. Smashed my knee into the bar and couldn't squat. Hip was ok but a bit of pain.

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week 5 workout 1 - deload

squats 3x5 at 120kgs. easy weight but a bit of hip and knee pain.
db bench 3x10 at 32.5kgs. pretty easy.
seated rows 3x10 at 72kgs. pretty easy.

knee on the mend. its only a matter of time for that.

not sure on hip. it feels better but the pain after lifting is not great. person i see for this kind of thing is away so not ideal.

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rest of week 5

workout 2

bench 3x5 at 100kgs. easy
sldl 3x5 at 120kgs. easy

workout 3
3x5 at 160kgs. easy
hbbs not much still got hip pain

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went to an ART guy.

basically he said my hips are all jacked up because my glutes are not really doing much. working on that. already seen improvement trying to focus on it and not be lazy.

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week 6 workout 1

squats worked up to working weight of 130kgs (meant to be 5x8) and hips no good so left it at that.
rows 3x10 at 72kgs. pretty good.
db ohp 3x10 at 20kgs. pretty easy.

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week 6 workout 2

bench 5x8 at 95kgs. pretty easy.
def deads 5x5 at 140kgs. super easy. really focused on glutes.

stretches and glute stuff.

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week 6 workout 3

deadlifts 5x8 at 170kgs. never deadlifted early in the morning. it sucks. bar moved ok. not great but better than maybe i thought it might.
hbbs 1x1 at bar. a bit of pain even with the bar so no go.

stretches and glute stuff.

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week 7 fucking around

still cant squat.

bench worked up to 120 x 1 tng. pretty easy. 7.5 to 8 at most. then did 3x5 at 100kgs. good form today, nice and tight.
did some seat rows 3x15 at 68kgs or something like that.
kick back glute isolation thingy 3x14 at some weight cant remember. felt pretty good.
did 1 set of ghd with no weight
misc stretching and rolling

then had physio. felt ok after that.

might test out a squat on the weekend.