Training for the Master's Classic March15/16
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| Billwest |  | ... | 23-02-2024 @ 19:23 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 1 165kg x 1 150kg x 3 140kg x 3 140kg x 3 Deadlifts 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 3 Copenhagen planks 20 secs x 2 each leg Side planks 1 min per side Bar Hangs 50 secs x 2 I was still feeling Tuesday's squats a bit, so none of today's working sets on squat were easy today. 155 was a struggle and I though I might not get 165, but in the end I managed to grind it out. All the down sets were hard work too, as was deadlift. (91.6) | ||
| Billwest | | ... | 26-02-2024 @ 16:09 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday TNG Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 92.5kg x 1 102.5kg x 3 95kg x 3 95kg x 5 95kg x 3 Pin press 90kg x 5 Seated Calf raises 55kg x 12 x 3 sets Chins bwt x 6 bwt x 5 x 2 sets Pulley rows pin9 x 12 pin10 x 12 x 2 sets Seated DB Press 22.5kg x 10 x 2 sets Seated DB Curls 12.5kg x 10 x 3 sets Bench felt heavy today, not helped by the fact I kept hitting the uprights. But made the reps. Pin press did not go well, and in the end sacked it off after 1 set. I will look to add reps to my pull ups, maybe 1 a week. (92.4) | ||
| Billwest | | ... | 27-02-2024 @ 21:14 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 27.02.2024 @ 21:15 PM by Billwest TuesdaySquat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 5 155kg x 5 155kg x 5 155kg x 5 155kg x 5 SLDL 60KG X 5 100KG X 3 130KG X 3 155kg x 6 155kg x 6 155kg x 6 Plank 1 min 20 secs Bar Hang 1 min (upstairs) This was a killer of a session on squats, but despite this I never felt like I was going to fail a rep. In fact the last set was more controlled the previous 2. This is my best 5 x 5 since Spring 2016, so I'm claiming it for a 60 plus volume PB. I even had the energy for 1 more stiff leg deadlift@155 than last week. Leg extension machine was in use so I left them alone. Just need to recover from this by Friday (92.0) | ||
| Sparksy |  | ... | 28-02-2024 @ 14:32 |
Member 6426, 24 posts | Billwest said:Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 5 155kg x 5 155kg x 5 155kg x 5 155kg x 5 SLDL 60KG X 5 100KG X 3 130KG X 3 155kg x 6 155kg x 6 155kg x 6 Plank 1 min 20 secs Bar Hang 1 min (upstairs) This was a killer of a session on squats, but despite this I never felt like I was going to fail a rep. In fact the last set was more controlled the previous 2. This is my best 5 x 5 since Spring 2016, so I'm claiming it for a 60 plus volume PB. I even had the energy for 1 more stiff leg deadlift@155 than last week. Leg extension machine was in use so I left them alone. Just need to recover from this by Friday (92.0) That’s impressive squat volume! | ||
| Billwest | | ... | 28-02-2024 @ 19:42 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sparksy said: That’s impressive squat volume! Thanks Mate, I'm doing the Russian Masters Squat routine (well, sort of). This year improving my squat is my number 1 priority. | ||
| Billwest | | ... | 29-02-2024 @ 17:58 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Thursday Close Grip Bench - Paused 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 1 110kg x 1 102.5kg x 2 95kg x 3 95kg x 3 Slingshot 100kg x 6 Lat Raises 12.5kg x 12 x 3 sets DB Rows 45kg x 12 x 3 sets Tricep pressdown - seated 80kg x 12 x 2 sets Top single on close grip was hard today. Nothing more there, down set@102.5 a double was all I had today. sets @95 were good though. Nagging pain in left wrist and forearm today. That, and tiredness, meant I only did 1 set of slingshot. (92.3) | ||
| Billwest | | ... | 01-03-2024 @ 19:00 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 1 167.5kg x 1 140kg x 5 140kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 2 165kg x 2 185kg x 3 Copenhagen Planks 2 x 20 secs on each leg Side Planks 1 min each side Bar hangs 1 min This was a bit disappointing. Top single@167.5 was a grind, I lost my form forward a bit. The 2 down sets@140 were good. However, I decided against a 3rd set in order to save some energy for Deadlifts, which were rubbish. (92.0) | ||
| Billwest | | ... | 05-03-2024 @ 18:43 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench Press bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 5 80kg x 5 80kg x 5 Incline Bench 40kg x 5 60kg x 5 x 3 sets Standing Calf raises pin 10 x 12 x 3 sets Chins bwt x 6 x 2 sets Pulley rows pin10 x 12 x 3 sets This was very much a deload session. Everything was easy, except the chins which were on a different and less comfortable set up. (91.2) | ||
| Billwest | | ... | 05-03-2024 @ 18:46 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 155kg x 1 165kg x 4 165kg x 4 165kg x 4 165kg x 4 Leg extensions 40kg x 12 60kg x 12 70kg x 12 Plank 1 min 30 secs x 1 Bar hangs 1 min x 1 Squatting today took every ounce of my energy. It wasn't pretty, but every set was a fight. Most reps were to a reasonable depth, though my squat was not consistent, and is something I need to work on. But I did the sets and reps, so that is a win. (92.2) | ||
| Billwest | | ... | 07-03-2024 @ 17:45 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Thursday Paused Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 92.5kg x 1 102.5kg x 1 95kg x 3 95kg x 3 87.5kg x 5 DB Shoulder press 15kg x 8 25kg x 8 x 2 sets Seated Calf Raises 55kg x 12 x 3 sets Lat raises 12.5kg x 12 x 3 sets DB Rows 45kg x 12 x 3 sets This was ok. Bench did not feel great. There was some achyness round the shoulders and arms as a hangover from gripping too tight on squats on Tuesday, but nevertheless, a good start. (91.6) | ||
| Billwest | | ... | 08-03-2024 @ 18:37 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 08.03.2024 @ 18:38 PM by Billwest FridayPaused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 1 160kg x 1 140kg x 5 140kg x 5 140kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 5 160kg x 5 160kg x 5 Copenhagen Plank 20 secs x 2 each leg Side plank 1 Min each side Bar Hangs 1 min x 2 This could have been a bad session. Not feeling great, haven't slept particularly well this week, still a bit fatigued from Tuesday. In the end, the session went ok. I was pleased to make 3x5@140, the best volume at this weight since before lockdown. On deadlifts I just wanted to get a little bit of volume, even at a light weighy, as I have neglected this lift the past few weeks. (91.2) | ||
| Billwest | | ... | 10-03-2024 @ 14:57 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench TNG 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 95kg x 5 95kg x 5 95kg x 5 Incline Bench 40kg x 5 65kg x 5 x 3 sets Standing Calf raises pin11 x 12 x 3 sets Chins bwt x 6 x 3 sets Pulley rows pin10 x 12 x 2 sets Pin11 x 12 Reverse curls 20kg x 10 x 3 sets Bench was rather closer to the limit than I'd have liked today. Right shoulder and l;eft forearm were a little sore. I'll add 2.5 next week and hope for the best. Chins felt quite good today. I am going to gradually add reps and/or weight. Rest was fine (91.5) | ||
| Billwest | | ... | 12-03-2024 @ 18:44 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 12.03.2024 @ 21:23 PM by Billwest TuesdaySquat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 160kg x 1 172.5kg x 3 172.5kg x 3 172.5kg x 3 SLDL 60kg x 5 100kg x 5 140kg x 3 160kg x 5 160kg x 5 Planks 1 min 30 secs x 1 Bar Hang 1 min x 1 Though I successfully made the reps I wanted, this was an immensely frustrating session on squats. The smallest difference in technique made a massive difference to the difficulty of the lift. A couple were too deep and other 1 or 2 were too far forward. This just shows that I need to continue the pause squats to control the descent. SLDLs were a bit easier. (91.5) | ||
| Billwest | | ... | 15-03-2024 @ 16:57 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Thursday Paused Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 95kg x 1 105kg x 1 97.5kg x 3 90kg x 5 DB Press 17.5kg x 8 25kg x 5 27.5kg x 8 Lat raises 12.5kg x 12 x 3 sets DB Rows 45kg x 12 x 3 sets Started 1t 9.30 to avoid the Arnolds crowd later. It was too early I was only half awake, so everything felt a bit harder than it should have. Still I made the reps so I'm happy (91.5) | ||
| Billwest | | ... | 15-03-2024 @ 17:00 |
Member 541, 4904 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 5 140kg x 5 140kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 5 180kg x 5 Side planks 1min per side Bar Hangs 1 min x 2 This was of somewhat lower intensity than the last few sessions, as I was fatigued and my knees were feeling a bit sore. This generally was a relatively straightforward session. Nothing felt overly heavy. Deadlifts could have moved a smidgen quicker. (91.5) | ||
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