Training for the Master's Classic March15/16
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Billwest15/01/14 @ 19:12
Wednesday
Squat (to 12/5" box)
20kg x 10
60kg x 5
100kg x 3
130kg x 3
140kg x 3
150kg x 3
155kg x 3
140kg x 3
130kg x 5
130kg x 5
Leg Curls
pin10 x 10 x 2 sets
pin9 x 10
Incline situps
2 x 20
Stretching
Squatting a bit easier today. 150 felt quite comfortable, though 155 was hard. Good volume today.
Squat (to 12/5" box)
20kg x 10
60kg x 5
100kg x 3
130kg x 3
140kg x 3
150kg x 3
155kg x 3
140kg x 3
130kg x 5
130kg x 5
Leg Curls
pin10 x 10 x 2 sets
pin9 x 10
Incline situps
2 x 20
Stretching
Squatting a bit easier today. 150 felt quite comfortable, though 155 was hard. Good volume today.
Billwest17/01/14 @ 19:24
Friday
Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 3
95kg x 3
100kg x 3
105kg x 4
Slingshot
105kg x 5
105kg x 5
105kg x 5
Pressdown
pin13 x 12 x 3 sets
Seated DB curls
45lb x 8 x 2 sets
Slight improvement in bench today. I think I may have good chance of getting 5x105kg today but no spotter, so bottled it. Only about 2nd or 3rd time I've used the slingshot. I really must use it more often. It is a lot more forgiving on the shoulders than flat bench
Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 3
95kg x 3
100kg x 3
105kg x 4
Slingshot
105kg x 5
105kg x 5
105kg x 5
Pressdown
pin13 x 12 x 3 sets
Seated DB curls
45lb x 8 x 2 sets
Slight improvement in bench today. I think I may have good chance of getting 5x105kg today but no spotter, so bottled it. Only about 2nd or 3rd time I've used the slingshot. I really must use it more often. It is a lot more forgiving on the shoulders than flat bench
Billwest19/01/14 @ 16:42
Sunday
Box Squat (paused to 11")
20kg x 10
60kg x 5
80kg x 3
100kg x 3
Deadlift
60kg x 5
100kg x 5
140kg x 3
170kg x 2
190kg x 1
200kg x 1
180kg x 3
160kg x 5
DB Rows
100lb x 12 x 3 sets
Planks
Stretching
This session came a day or two early. My back was not up to it today and everything felt slow. 200kg was a grind. More crap deadlifting. Not sure where to go with this. Bench and squat feel better, deadlift worse. Weight 91.4kg Up a kilo in a week. Hmm!
Box Squat (paused to 11")
20kg x 10
60kg x 5
80kg x 3
100kg x 3
Deadlift
60kg x 5
100kg x 5
140kg x 3
170kg x 2
190kg x 1
200kg x 1
180kg x 3
160kg x 5
DB Rows
100lb x 12 x 3 sets
Planks
Stretching
This session came a day or two early. My back was not up to it today and everything felt slow. 200kg was a grind. More crap deadlifting. Not sure where to go with this. Bench and squat feel better, deadlift worse. Weight 91.4kg Up a kilo in a week. Hmm!
How's the slingshot Bill ? Thinking about getting one to use instead of my bench to foam roller sessions....what type / where did you get it ?, do you get many kg's out of it ?
Billwest20/01/14 @ 15:59
mikeyp said:How's the slingshot Bill ? Thinking about getting one to use instead of my bench to foam roller sessions....what type / where did you get it ?, do you get many kg's out of it ?
I'd definitely recommend one Mike. Much less stress on the shoulders than boards or equivalent. As for cost I can't really remember. £20 from strengthshop I think. Only 2 types of slingshot, not much difference between them as far as I can make out. How much can you get from it. I'm not sure, I've only used it 2 or 3 times. 10 or 20kg(??).
Billwest20/01/14 @ 16:01
Looks like I won't be going to the Master's classic. I thought it was going to be in Northampton and it's in the wilds of Lincolnshire. For someone like me who doesn't drive its virtually impossible to get to.
Billwest21/01/14 @ 21:32
Tuesday
Bench Press
20kg x 8
60kg x 8
80kg x 8
95kg x 8
Incline Press
60kg x 5
80kg x 5
80kg x 5
80kg x 5
Lat Raises
30lb x 10 x 3 sets
Rear Lats
pin8 x 10 x 2 sets
Reverse curls
30lb x 10
40lb x 10.
Comfortable session, which was good as my left wrist is hurting from something I've done to it, and my lower back is feeling iffy after the Sunday.
Bench Press
20kg x 8
60kg x 8
80kg x 8
95kg x 8
Incline Press
60kg x 5
80kg x 5
80kg x 5
80kg x 5
Lat Raises
30lb x 10 x 3 sets
Rear Lats
pin8 x 10 x 2 sets
Reverse curls
30lb x 10
40lb x 10.
Comfortable session, which was good as my left wrist is hurting from something I've done to it, and my lower back is feeling iffy after the Sunday.
Billwest23/01/14 @ 18:57
Post Edited: 24.01.2014 @ 18:39 PM by Billwest
ThursdaySquat (to 12.5")
20kg x 10
60kg x 5
100kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
Leg Curls
pin10 x 10 x 3 sets
Incline sit ups
2 x 20
stretching
Excellent squat session. No way I thought I'd be able to do 5 x 5 at this weight, 3 x 5 at best. Best squatting since my weight loss. Weight 91.2 this morning
Billwest25/01/14 @ 16:24
Saturday
Bench
20kg x 10
60kg x 5
80kg x 5
95kg x 5
105kg x 5
Incline
60kg x 8
70kg x 8
80kg x 8
And that was that, had to leave because the gym was closing. Still 5@105kg represents my best benching since being at the new weight. Result.
Weight this morning 91.4
Bench
20kg x 10
60kg x 5
80kg x 5
95kg x 5
105kg x 5
Incline
60kg x 8
70kg x 8
80kg x 8
And that was that, had to leave because the gym was closing. Still 5@105kg represents my best benching since being at the new weight. Result.
Weight this morning 91.4
Billwest27/01/14 @ 16:08
Monday
Deadlift
20kg x 10
60kg x 5
60kg x 5
100kg x 3
140kg x 3
170kg x 10
Pulldowns
80kg x 8 x 3 sets
DB Rows
100lb x 10 x 3 sets
Planks
Stretching.
Good short session. Been having some niggles in my lower back on deads so decided to lower the weights and up the reps. It felt good. 180 for reps next week then.
Deadlift
20kg x 10
60kg x 5
60kg x 5
100kg x 3
140kg x 3
170kg x 10
Pulldowns
80kg x 8 x 3 sets
DB Rows
100lb x 10 x 3 sets
Planks
Stretching.
Good short session. Been having some niggles in my lower back on deads so decided to lower the weights and up the reps. It felt good. 180 for reps next week then.
Billwest29/01/14 @ 20:10
Wednesday
Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
Slingshot
107.5kg x 5
107.5kg x 5
107.5kg x 4
Incline curls
35lb x 8 x 3 sets
Pressdowns
pin12 x 15 x 2 sets
Reasonably happy with this workout. Managed a triple@110kg despite my upper back feeling a bit tight from high reps deadlifts on Monday. Sligshot I was tring to complete a slow descent and this fried my triceps. Just needto hit a singl;e@120 I will be happy with this block of training.
Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
Slingshot
107.5kg x 5
107.5kg x 5
107.5kg x 4
Incline curls
35lb x 8 x 3 sets
Pressdowns
pin12 x 15 x 2 sets
Reasonably happy with this workout. Managed a triple@110kg despite my upper back feeling a bit tight from high reps deadlifts on Monday. Sligshot I was tring to complete a slow descent and this fried my triceps. Just needto hit a singl;e@120 I will be happy with this block of training.
Solid training recently Bill. Are you pausing the bench with the slingshot? I found doing this really helped my bench.
Billwest30/01/14 @ 13:54
RSP said:Solid training recently Bill. Are you pausing the bench with the slingshot? I found doing this really helped my bench.
Cheers Raj at the moment everything is going just about ok, better this month than last no doubt.
At the moment it's about half and half pausing on the slingshot. I haven't really honed the slingshot training tech yet. I need to be a bit more disciplined.
Billwest31/01/14 @ 18:02
Friday
Squat
20kg x 10
60kg x 5
100kg x 5
130kg x 5
150kg x 5
150kg x 5
140kg x 5
Leg Curls
pin10 x 12 x 3 sets
Incline sit ups
2 x 20
Stretching.
Quite a good session. Wanted a set of 5@150 and got 2. Wouldn't have got 3 as last set@140 was harder than previous 2@150. Next squat session I thin will be a tripe@160, then back to 145 for more volume.
Squat
20kg x 10
60kg x 5
100kg x 5
130kg x 5
150kg x 5
150kg x 5
140kg x 5
Leg Curls
pin10 x 12 x 3 sets
Incline sit ups
2 x 20
Stretching.
Quite a good session. Wanted a set of 5@150 and got 2. Wouldn't have got 3 as last set@140 was harder than previous 2@150. Next squat session I thin will be a tripe@160, then back to 145 for more volume.
Billwest02/02/14 @ 15:55
Sunday
Bench
20kg x 8
60kg x 8
80kg x 8
97.5kg x 8
Incline Press
60kg x 5
82.5kg x 5 x 5
Pressdown
Pin12 x 15
Pin13 x 15
Pin14 x 14
Reverse DB Curls
45lb x 10 x 2 sets
Good session. Top bench set was OK, so next time move up to 100kg. Incline press was the main work today and it was quite hard. Weight this morning 91.7, so still comfortably within 93kg limit.
Bench
20kg x 8
60kg x 8
80kg x 8
97.5kg x 8
Incline Press
60kg x 5
82.5kg x 5 x 5
Pressdown
Pin12 x 15
Pin13 x 15
Pin14 x 14
Reverse DB Curls
45lb x 10 x 2 sets
Good session. Top bench set was OK, so next time move up to 100kg. Incline press was the main work today and it was quite hard. Weight this morning 91.7, so still comfortably within 93kg limit.
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