Training for the Master's Classic March15/16

Tuesday

Bench

20kg x 10
60kg x 5
80kg x 3
90kg x 3
102.5kg x 5
102.5kg x 4
100 x 5

Lying tri press
30lb x 10 x 3 sets

Seated DB Curls
40LB X 10 X 2 SETS

Lat raises
35lb x 10 x 3 sets

Bench a bit weak today, I think I will experiment and bench 3 times in 2 weeks rather than twice a week and see if it makes a difference.

Wednesday

Squat - beltless
20kg x 10
60kg x 5 x 2 sets
100kg x 3
130kg x 3
155kg x 3 x 5 sets

box squats - 12.5" paused for a 3 count
100kg x 3
120kg x 3
140kg x 3

Incline sit ups
2 x 20

Great session. Squats were hard but not horribly so. Paused squat was good for a tester. The set@140 was actually not nearly as hard as I thought and much easier than the last regular squat set, which gives me encouragement that my squatting is to a good depth. Weight this morning 93.4kg.

Friday

Bench
20kg x 10
60kg x 5
80kg x 3
90kg x 3
102.5kg x 3 x 5 sets

Incline
60kg x 5
70kg x 5 x 3 sets

Pressdowns
pin 12 x 12 x 3 sets

Fairly straightforward session. Bench was not particularly hard and incline was easy. Looks like I am still benching twice a week. Weight this morning 93.6.

Sunday

Deadlift
20kg x 10
60kg x 5 x 2
90kg x 5
130kg x 3
170kg x 2
195kg x 2

Speed deads
150kg x 3 x 3

SLDL
150KG X 5 X 3 SETS

BOR
105KG X 5 X 3

Pulldowns
Pin 14 x 5 x 3 sets
Pin 14 x 8 x 2 sets

Everything today felt good..except the top set of deadlifts, which felt crap. I intend to abbreviate the Coan routine taking 8 weeks instead of 10, aiming to hit 210+ in week 8, but of today is anything to go by, this is wishful thinking. Don't know what is wrong with my deadlifting. My back feels fine, even at the end of this session, my legs feel strong and recovered, as my squatting shows, I just can't deadlift atm. Paah! Weight 93.9kg

Tuesday

Bench Press
20kg x 10
60kg x 5
85kg x 5
95kg x 5
105kg x 5

Lat raises
3 x 10

Lying Tri Press
2 x 10

Seated DB
2 x 8

Reasonably comfortable top set, though not much more there. Intention next week is to push it up by 2.5kg. We will see. Weight this mo' 93.3

Solid work lately mate....I pretty much copied your bench session tonight

Actually I was thinking of doing a couple of sets at 100 after my top set, but decided against it. Great minds...

Wednesday

Squat
20kg x 10
60kg x 5 x 2 sets
100kg x 3
140kg x 3
160kg x 3 x 4 sets

Paused box squats (to 12.5" box)
105kg x 3
125kg x 3
145kg x 2

Incline sit ups
2 x 20

OK session. Squat starting to get heavy now. 165 next week. Hoping to do a single@175/180 in a couple of weeks as a finish to this beltless squatting. Weight this morning 93.7kg.

Friday

Bench Press
20kg x 10
60kg x 5
87.5kg x 2
97.5kg x 2
107.5kg x 2
107.5kg x 2
107.5kg x 2
107.5kg x 2
107.5kg x 2

Incline Press
60kg x 8
70kg x 8 x 2 sets

Pressdowns
pin13 x 12 x 3 sets

Surprisingly ok session as I woke up in the night with an achey shoulder. Was only going tro d 3 sets but it felt comfortable enough to do a couple more. Weight this morning 94.0kg

Sunday

Deadlift
20kg x 10
60kg x 5
100kg x 3
140kg x 2
160kg x 2
180kg x 2
205kg x 2

Speed deads
160kg x 3 x 3

SLDL
160KG X 5 X 2

BOR
110kg x 5 x 2

Pulldowns
100kg x 5 x 2

Hyperextension
bwt +10kg x 10 x 2 sets


Surprisingly good session, heaviest deadlift of the year. Surprising because yesterday I was helping a colleague of my wife's move house and there was a lot of shifting and carrying of heavy furniture that left my back, hands and forearms a bit battered. Next week will try 210-215. Weight this morning 93.7kg

Wednesday

Bench Press
20kg x 10
60kg x 5
87.5kg x 5
97.5kg x 5
107.5kg x 5

Lat Raises
35lb x 10 x 3 sets

Seated DB Curls
40lb x 8 x 3 sets
Supersetted with
Lying Tri Press
30lb x 8 x 2 sets

Reasonable session today, especially as my front delts were a bit sore for some reason. Bench seems to be making one of its periodical improvements, to be followed by a slump. Weight this morning 93.9kg

Friday

Squat
20kg x 10
60kg x 5
100kg x 3
125kg x 3
145kg x 3
165kg x 3
165kg x 3
165kg x 3

Bench Press
20kg x 10
60kg x 5
80kg x 2
90kg x 2
100kg x2
110kg x 2
110kg x 2
110kg x 2
110kg x 2
110kg x 2

Incline Press - paused
60kg x 8
72.5kg x 8
72.5kg x 8

Pressdown
Pin 12 x 12 x 3 sets

Incline sit ups
2 x 20

Hard but satisfying session today. I don't think there was another triple@165 on squat. Bench was hard as after squats my shoulders were a bit unstable. From 3rd triple@110 they were fine though. Weight this morning 93.5kg.

Tuesday

Bench Press
20kg x 10
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 6 (PB)

Lat Raises
35lb x 10 x 3 sets

Seated DB Curls
40lb x 8 x 3

Lying tri ext
30lb x 10 x 3 sets

Surprisingly good session. Long Weekend eating too much of the wrong things meant I was feeling really lethargic, but amazingly, I hit a rep PB. No idea on bodyweight but must be 94+

Nice benching Bill

Always a good session when you hit a pb. Looks like a few days off did you some good.