Training for the Master's Classic March15/16
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Billwest17/02/14 @ 16:28
Monday training
Squat
20kg x 10
60kg x 5
100kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
Leg Curls
pin10 x 10 x 2 sets
pin9 x 10
Planks 60secs x 2
Stretching
Good squatting today, though it was quite hard towards the end. Pleased with this, hopefully 150 will go in a few weeks time. After squatting sat in a a full squat position. Doing this for any length of time (15-20 secs) is hard, even without weights!
Squat
20kg x 10
60kg x 5
100kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
Leg Curls
pin10 x 10 x 2 sets
pin9 x 10
Planks 60secs x 2
Stretching
Good squatting today, though it was quite hard towards the end. Pleased with this, hopefully 150 will go in a few weeks time. After squatting sat in a a full squat position. Doing this for any length of time (15-20 secs) is hard, even without weights!
Billwest20/02/14 @ 18:35
Thursday
Bench
20kg x 10
60kg x 5
85kg x 5
95kg x 5
105kg x 5
105kg x 5
105kg x 5
Incline Press
70kg x 8 x 3 sets
Pressdowns
pin14 x 12 x 3 sets
Good bench today. Very happy with three sets@105kg. Definite improvement as a month a go I couldn't manage 1 set. Weight 92.5 this morning.
Bench
20kg x 10
60kg x 5
85kg x 5
95kg x 5
105kg x 5
105kg x 5
105kg x 5
Incline Press
70kg x 8 x 3 sets
Pressdowns
pin14 x 12 x 3 sets
Good bench today. Very happy with three sets@105kg. Definite improvement as a month a go I couldn't manage 1 set. Weight 92.5 this morning.
Billwest21/02/14 @ 14:24
Friday
Deadlift
20kg x 10
60kg x 6
100kg x 3
140kg x 3
175kg x 6
DB Rows
100lb x 10 x 3
Pulldowns
2 x 8
Incline sit ups
2 x 20
Low energy plus a niggle in my lower back caused bar spped crapness, so gave up on deads. Feel a bit knackered generally today.
Deadlift
20kg x 10
60kg x 6
100kg x 3
140kg x 3
175kg x 6
DB Rows
100lb x 10 x 3
Pulldowns
2 x 8
Incline sit ups
2 x 20
Low energy plus a niggle in my lower back caused bar spped crapness, so gave up on deads. Feel a bit knackered generally today.
Billwest24/02/14 @ 18:04
Monday
Bench
20kg x 10
60kg x 6
80kg x 5
90kg x 5
100kg x 5
110kg x 5
100kg x 5
Incline bench
60kg x 5
75kg x 5
87.5kg x 5
80kg x 5
80kg x 5
Pressdowns
pin12 x 12 x 3sets
Reverse curls
45lb x 10
50lb x 10
55lb x 10
Excellent session. 5@110kg is a weight I've only done a few times before, all when I was around 100kg. As of this morning I was 92.8kg so this is good lifting for me.
Bench
20kg x 10
60kg x 6
80kg x 5
90kg x 5
100kg x 5
110kg x 5
100kg x 5
Incline bench
60kg x 5
75kg x 5
87.5kg x 5
80kg x 5
80kg x 5
Pressdowns
pin12 x 12 x 3sets
Reverse curls
45lb x 10
50lb x 10
55lb x 10
Excellent session. 5@110kg is a weight I've only done a few times before, all when I was around 100kg. As of this morning I was 92.8kg so this is good lifting for me.
RSP24/02/14 @ 21:34
Billwest24/02/14 @ 21:41
RSP said:110kg x 5, nice stuff Bill.
Cheers Raj, bench is going better than it has done in ages, and I'm training it every 4 days, which in the past has been a recipe for shoulder injury.
Billwest26/02/14 @ 18:55
Wednesday
Squat (to 12.5" box as depth check)
20kg x 10
60kg x 5
100kg x 4
130kg x 4
155kg x 4
155kg x 4
155kg x 4
155kg x 4
Lrg Curls
pin10 x 10 x 3 sets
Planks
bwt x 60 secs x 2
Stretching.
Good session, despite the strangeness of sets of 4. It was hard though no doubt about it. A few months training at this intensity and my squat should improve quite a bit. weight this morning 91.8kg
Squat (to 12.5" box as depth check)
20kg x 10
60kg x 5
100kg x 4
130kg x 4
155kg x 4
155kg x 4
155kg x 4
155kg x 4
Lrg Curls
pin10 x 10 x 3 sets
Planks
bwt x 60 secs x 2
Stretching.
Good session, despite the strangeness of sets of 4. It was hard though no doubt about it. A few months training at this intensity and my squat should improve quite a bit. weight this morning 91.8kg
mikeyp26/02/14 @ 19:17
Nice set on the 5 with 110.....that's my aim on my next 5's week.
What's with the failed 5's though on squats ?
What's with the failed 5's though on squats ?
Billwest26/02/14 @ 20:20
Cheers Mike, bench going well, though mine is not paused like yours is. I'm hoping to match my old PBs at a higher weight.
Like the comment about 4s being failed 5s. Actually, it just struck me a couple of days ago to do 5x5, 4x4, then 3x3 on successive weeks for squat putting up the weight 10kg at a time. so 165 for triples next time. That sound awfully heavy to me atm but we shall see.
Like the comment about 4s being failed 5s. Actually, it just struck me a couple of days ago to do 5x5, 4x4, then 3x3 on successive weeks for squat putting up the weight 10kg at a time. so 165 for triples next time. That sound awfully heavy to me atm but we shall see.
Billwest28/02/14 @ 16:20
Friday
Bench
20kg x 10
60kg x 3
85kg x 3
95kg x 3
105kg x 3
115kg x 3
Incline
60kg x 5
70kg x 5
80kg x 5
90kg x 5
Pressdowns
pin12 x 12 x 4 sets
Bench not bad. PB triple is 117.5 so not far off. I think 90kg might be the most I've lifted on incline-ever! Bit of a cheap PB really considering how infrequently I lift it. Twanged something in my right trap does not feel good. Hope it is ok for Deadlift on Sunday, Weight this morning 91.5kg
Bench
20kg x 10
60kg x 3
85kg x 3
95kg x 3
105kg x 3
115kg x 3
Incline
60kg x 5
70kg x 5
80kg x 5
90kg x 5
Pressdowns
pin12 x 12 x 4 sets
Bench not bad. PB triple is 117.5 so not far off. I think 90kg might be the most I've lifted on incline-ever! Bit of a cheap PB really considering how infrequently I lift it. Twanged something in my right trap does not feel good. Hope it is ok for Deadlift on Sunday, Weight this morning 91.5kg
Billwest02/03/14 @ 14:26
Sunday
deadlift
20kg x 10
60kg x 5
60kg x 5
100kg x 3
145kg x 3
185kg x 7
DB Rows
100lb x 10
110lb x 10
120lb x 10
Pulldowns
80kg x 8 x 3 sets
Incline sit ups
2 x 20
OK session, deadlift still not feeling particularly fluent, but better than last weeks effort. Deadlift is currently going the least well of the 3 lifts. Several possible reasons for this. 1. Squatting for higher reps is taking a lot out of me, particularly in the lower back. 2. I am not training with enough intent. Today I did not feel at all 'fired up' this seems to matter in the morning sessions when training is the first thing I do. I need an intermediate between my last 2 sets, i.e should have gone 140-165-185 today. Whatever the reason next week I want 5@195. weight this morning 91.8kg
deadlift
20kg x 10
60kg x 5
60kg x 5
100kg x 3
145kg x 3
185kg x 7
DB Rows
100lb x 10
110lb x 10
120lb x 10
Pulldowns
80kg x 8 x 3 sets
Incline sit ups
2 x 20
OK session, deadlift still not feeling particularly fluent, but better than last weeks effort. Deadlift is currently going the least well of the 3 lifts. Several possible reasons for this. 1. Squatting for higher reps is taking a lot out of me, particularly in the lower back. 2. I am not training with enough intent. Today I did not feel at all 'fired up' this seems to matter in the morning sessions when training is the first thing I do. I need an intermediate between my last 2 sets, i.e should have gone 140-165-185 today. Whatever the reason next week I want 5@195. weight this morning 91.8kg
Finch02/03/14 @ 15:46
Billwest04/03/14 @ 22:22
Tuesday
Bench Press
20kg x 8
60kg x 8
82.5kg x 8
102.5kg x 8 (= PB)
Incline Press
60kg x 8
75kg x 8
80kg x 7
Various bicep/Tricep exrcises
Abysmal bar path on the top set but still made 8 reps on the top set, which equals my best ever set for 8 reps. Result! As a result of this incline press was poor.
Bench Press
20kg x 8
60kg x 8
82.5kg x 8
102.5kg x 8 (= PB)
Incline Press
60kg x 8
75kg x 8
80kg x 7
Various bicep/Tricep exrcises
Abysmal bar path on the top set but still made 8 reps on the top set, which equals my best ever set for 8 reps. Result! As a result of this incline press was poor.
mikeyp04/03/14 @ 22:25
Nice work lately Bill, especially considering the weight loss, should be on for PBs at your next comp.
Billwest06/03/14 @ 23:21
mikeyp said:Nice work lately Bill, especially considering the weight loss, should be on for PBs at your next comp.
I certainly hope so Mike, but for the minute I want to push the gym weights as much as possible
Thursday
Squat
20kg x 10
60kg x 5
100kg x 3
140kg x 3
165kg x 3
165kg x 3
165kg x 3
Leg Curls
pin10 x 10 x 3
Planks
x 2
Stretching.
Well chuffed with today's squatting, especially as I forgot my squat shoes. Each of the top 3 sets was hard, but just doable. Don't think they would have been easier in other footwear.
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