-
Long Term Training - TM
So decided to start doing TM now that I can get back into longer term training.
5RM I am starting with:
Bench 200lbs
Squat 120kgs
DL 150kgs
OHP 50kgs
I plan on keeping this program going all the way in the lead up to my first competition come feb next year.
my short term goal is to get to the following 1RM before the year is out.
Bench 265lbs
Squat 170kgs
DL 200kgs
OHP 75kgs
-
Week 1 Workout 1
First workout tonight: Volume Day
Squat 5x5 @ 108kgs
Bench 5x5 @ 180lbs
DL 1x5 @ 150kgs
Also did some shoulder girdle stuff.
Tabata 8 rounds on the bike.
Last edited by 16bit; 09-23-2014 at 09:38 PM.
-
Week 1 Workout 2
Recovery Day
Squat 2x5 @87kgs
OHP 3x5 @41kgs
Chins 10, 10, 8
Back extension 5x10 +25lbs
Curlzzz 8, 8, 7 @ 35kgs
Pleasantly surprised to have a guy use the rack a little while after me doing proper form lbbs. head position was correct, wrists where correct and everything. Only thing was he was a tad shy on deapth. However was lifting more than I can so I declined to enquire.
-
Week 1 Workout 3
Intensity Day
Squat 1x5 @123kgs
Bench @ 205 lbs
Cleans 5x3 @60kgs
Clurlz 8, 8, 7 @ 90lbs
Tabata 8 rounds on the bike.
-
Week 2 Workout 1
Volume Day
Squat 5x5 @ 111kgs
OHP 5x5 @ 45kgs
DL 1x5 @ 153kgs
Curlz 12, 10, 9 @ 70lbs (short breaks)
Also did some shoulder girdle stuff.
-
Week 2 Workout 2
Recovery Day
Squat 2x5 @90kgs
Bench 3x5 @185lbs
Pullups 10 shoulder started feeling gammy so I stopped, might need some dry needling
Back extension 5x10 +25lbs
Drips 2x10 bw easy as pie
-
Your real name isnt Tyson, is it? Where do you train?
-
ha no, i wish!
much more interesting than James.
UFC gym at alexandria.
-
haha, no worries. My training partner was telling me about a guy in our gym who was doing starting strength, now I'm wondering who it could be.....probably just a lurker
I got some friends who train at Bayswater fitness in Surrey Hills who love it. There's a trainer there pulling together a small powerlifting team. might be worth checking out if you wanted a coach and team environment
-
never heard of it, might be interesting to check out.
Week 2 Workout 3
Intensity Day
Squat 1x5 @125kgs
OHP @ 52kgs
Cleans 5x3 @65kgs
Dips 10 bw, 6 +25lbs, 6 +25lbs drop to 5 bw
Clurlz 5, 5, 5 @ 90lbs
tabata 8 rounds on the air bike thing with handles
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules