Training for the Master's Classic March15/16

Just started training for the 2014 Master's Classic. It will be my 3rd competition. My two previous comps were

West Mids Divisionals 2012
Weight 98.5
Squat 190
Bench 117.5
Deadlift 215

West Mids Divisionals 2013
Weight 90.7
Squat 170
Bench 107.5
Deadlift 200

The difference between the two was my weight. I lost 7.5kg in the 10 weeks leading up to this comp. Too quick. Also I knew I only needed 417.5 to qualify.
My squat was particularly disappointing. Lack of depth was the main problem. Squat, and to a lesser extent bench, are my focus for the next few weeks.
My aim for the classic is 185/115/210, which will be hard at my lower bodyweight, but doable.


Sunday training
Squat
20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

Leg Curls
Pin10 x 10
pin9 x 10
pin8 x 10

Hacks
80kg x 10 x 3 sets

Hyperextensions
bwt +10kg x 10 x 3 sets

Planks
2 x 90secs

stretching.

Today's squatting was all done to a box just about 12 and a bit inches. It was quite hard tbh, and will require a lot of work in the weeks ahead. Felt good though. None of the forward lean I got from the Wednesday session.

Weight 90.5

Solid 1st session of the build up Bill.

Cheers Raj, fairly light at the moment, though doesn't feel it.

Tuesday

Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
100kg x 2
102.5kg x 2
105kg x 2

Strict Press
40kg x 5
60kg x 5
60kg x 5
60kg x 5

Lat raises
35lb x 10 x 3 sets

Felt like quite a good session. Trying to work on keeping bar speed quick on bench. Am training low volume and fairly high frequency ATM. Left shoulder did not think much of the strict press. After Sunday's squat session it felt slightly iffy.
Weight 90.3kg this morning

Thursday

Squat (to a lowish bench)
20kg x 10
60kg x 5
80kg x 5
100kg x 5
100kg x 5

Deadlift
60kg x 5
100kg x 5
140kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3

DB Rows
110lb x 10 x 3 sets

Pulldowns
80kg x 8 x 3

Incline sit ups
2 x 20

Good session. Hardest session since the comp. Deadlift went quite well today. The plan on deadlifts is to add 10kg next week and reduce the reps.

Weight stable at 90.4kg this morning

Saturday

Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 2
107.5kg x 1
112.5kg x 1
95kg x 8

Incline Press
70kg x 8 x 2

Pressdowns
3 x 12 (pin12/pin13/pin13)

Seated DB Curls
40lbx 10 x 2 sets

Nice session. Bench was reasonably comfortably. I am hoping this slow but sure stuff will help me get back to at least 120 by the Master's Classic and hopefully 125 tng


Monday

Squat
20kg x 10
60kg x 5
90kg x 3
110kg x 3
130kg x 2
150kg x 2
150kg x 2
150kg x 2

Leg Curls
pin10 x 10
pin9 x 10
pin9 x 10

Hack squat
90kg x 10 x 3 sets

Hyperextension
bwt +15kg x 10 x 3 sets

Plank
1 x 60secs

Stretching

Not a bad session, squatting to 12.5 inches. Feels quite low atm but I want to get used to this depth because this is a good depth to aim for in comps. 160 next time.

Wednesday training

Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3

Pressdowns
3 x 15 (pin12)

Fairly minimal 35 minute session, just to get the 5x3 done. No extra shoulder exercises so as not to aggravate my shoulder in any way.

Friday session

Squat (to 11" box)
20kg x 10
60kg x 5
80kg x 3
100kg x 3
100kg x 3

Deadlift
60kg x 5
100kg x 5
140kg x 3
185kg x 2
190kg x 2
195kg x 2

DB Rows
100lb x 10
110lb x 10
120lb x 10

Pulldowns
80kg x 8 x 2 sets

Incline sit ups
2 x 20

stretching

Enjoyed this today. Deadlifts were quite hard though not horribly so. Next week will work up to a couple of singles around 200. Low squats are a good warm up for deadlifting I think. 11" feels low but doesn't look like it in the mirror. Tried to do it without sitting back on the box. It got easier.

90.4 kg this morning. Pleased with this as I have stopped anything resembling a diet.

Sunday training

Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
97.5kg x 2
102.5kg x 2
105kg x 2
107.5kg x 2

Strict Press
50kg x 8
50kg x 8
50kg x 8

Lat Raises
35lb x 10
35lb x 10
35lb x 10

Seated DB curls
3 sets

Narrow Grip bench
60kg x 5
70kg x 5
80kg x 5

Enjoyable little session this, stuck to the plan and ignored any impulses to go heavier on bench. Reasonably comfortable. Steady progress. Enjoyed the Strict press, took a narrower grip and was amazed how fast they went.

Weight this morning 90.8

Bloody hell Bill what's with the weight loss ?? Well done for getting stuck in at your comp despite the weight loss.

Is that for aesthetic purposes

Building nicely Bill, don't peak too soon though.

Yes, I decided in the summer it was time to get a bit lighter and a bit fitter. The trouble is I lost weight too quickly and the competition was at the low point. A few months at a stable weight and I hope to claw back most of the strength I lost.

No worries there at the moment Ian. Steady build for the next month then see where I am and maybe make a fresh plan then.

Tuesday training

Squat (to 12.5")
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 1
160kg x 2
140kg x 5

Leg Curls
3 x 10 (pin 10/10/9)

Hack Squats
110kg x 10 x 3 sets

Hyperextensions
bwt +15kg x 12 x 3

Plank x 60 secs

This was a hard session, though the weights lifted may suggest otherwise. The second rep on top double on squats was quite hard. Conversely, the down set@140kg felt quite strong. Hack squats felt really rather hard, as did the hyperextensions.

Yes I want to get myself in good shape at some point, but I've decided to do this when I have hit my squat, bench and dead goals at this weight (holding steady at 115kg despite eating what I want and when I want ). So maybe in a couple of years I'll join you in the 93's

Well done on the weight loss anyway.