Training for the Master's Classic March15/16
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Billwest05/02/24 @ 18:43
Monday
TNG Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 3
87.5kg x 3 x 3 sets
Pin Press (at chest)
60kg x 5
85kg x 5
80kg x 5 x 3 sets
Seated Calf Raises
55kg x 12 x 3 sets
HG Pulldowns
70kg x 10
80kg x 10 x 3 sets
Seated db curls
12.5kg x 10 x 3 sets
Lighter session today, starting another building phase. Not to much volume on the main lift, but more the secondary, pin press, to work my weaknesses. (92.2)
TNG Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 3
87.5kg x 3 x 3 sets
Pin Press (at chest)
60kg x 5
85kg x 5
80kg x 5 x 3 sets
Seated Calf Raises
55kg x 12 x 3 sets
HG Pulldowns
70kg x 10
80kg x 10 x 3 sets
Seated db curls
12.5kg x 10 x 3 sets
Lighter session today, starting another building phase. Not to much volume on the main lift, but more the secondary, pin press, to work my weaknesses. (92.2)
Billwest06/02/24 @ 18:52
Tuesday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
145kg x 4
145kg x 4
145kg x 4
145kg x 4
145kg x 4
145kg x 4
SLDL
60KG X 5
100KG X 3
145KG X 8
145KG X 8
145KG X 8
Leg Extensions
pin8 x 10
pin9 x 10
pin10 x 10
Plank
1 min 20 x 1
Bar hangs
50 secs x 1
Squatting did not feel good today. No idea why really. Bracing was not great. Perhaps I thought it would be easier than it was. My back is still bothering me a bit, but not enough to affect SLDLs, which is counter-intuitive. Anyway, no danger of missing reps, which was the main thing. (91.5)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
145kg x 4
145kg x 4
145kg x 4
145kg x 4
145kg x 4
145kg x 4
SLDL
60KG X 5
100KG X 3
145KG X 8
145KG X 8
145KG X 8
Leg Extensions
pin8 x 10
pin9 x 10
pin10 x 10
Plank
1 min 20 x 1
Bar hangs
50 secs x 1
Squatting did not feel good today. No idea why really. Bracing was not great. Perhaps I thought it would be easier than it was. My back is still bothering me a bit, but not enough to affect SLDLs, which is counter-intuitive. Anyway, no danger of missing reps, which was the main thing. (91.5)
Billwest08/02/24 @ 18:37
Thursday
CGBP - Paused
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 2
102.5kg x 1
95kg x 3
87.5kg x 3
87.5kg x 3
Slingshot
90kg x 8
95kg x 8
95kg x 8
Pendlay Rows
80kg x 10 x 3 sets
Standing Calf Raises
pin11 x 12 x 3 sets
Reverse curls
20kg x 10 x 3 sets
This was an enjoyable session. None of the pressing felt really heavy, and neither shoulders nor arms hurt. Sligshot worked well, probably as it was easy to get on. Last time I used it was in the summer when it was really difficult to use as I was sweaty. Will slowly up the weight and reduce the reps on this. (91.7)
CGBP - Paused
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 2
102.5kg x 1
95kg x 3
87.5kg x 3
87.5kg x 3
Slingshot
90kg x 8
95kg x 8
95kg x 8
Pendlay Rows
80kg x 10 x 3 sets
Standing Calf Raises
pin11 x 12 x 3 sets
Reverse curls
20kg x 10 x 3 sets
This was an enjoyable session. None of the pressing felt really heavy, and neither shoulders nor arms hurt. Sligshot worked well, probably as it was easy to get on. Last time I used it was in the summer when it was really difficult to use as I was sweaty. Will slowly up the weight and reduce the reps on this. (91.7)
Billwest09/02/24 @ 18:50
Friday
Paused Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
155kg x 2
140kg x 3
140kg x 3
140kg x 3
Deadlift
60kg x 5
100kg x 5
140kg x 3
170kg x 2
190kg x 5
190kg x 5
Copenhagen Planks
20 secs x 2 both legs
Bar Hangs
1min x 2 (PB)
This was a fairly good session in the end. Paused squats went quite well, and the top set moved better than it felt. Tripoles@140 seem fairly easy now. Deadlifts I experimented with how far I was from the bar. First working set was slightly slower than I wanted. Second was a bit better. (91.4)
Paused Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
155kg x 2
140kg x 3
140kg x 3
140kg x 3
Deadlift
60kg x 5
100kg x 5
140kg x 3
170kg x 2
190kg x 5
190kg x 5
Copenhagen Planks
20 secs x 2 both legs
Bar Hangs
1min x 2 (PB)
This was a fairly good session in the end. Paused squats went quite well, and the top set moved better than it felt. Tripoles@140 seem fairly easy now. Deadlifts I experimented with how far I was from the bar. First working set was slightly slower than I wanted. Second was a bit better. (91.4)
Billwest12/02/24 @ 18:45
Monday
Bench Press - TNG
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
97.5kg x 3
90kg x 3
90kg x 3
90kg x 3
Pin Press
60kg x 5
87.5kg x 5
82.5kg x 5 x 3 sets
Seated Calf Raises
55kg x 12 x 3 sets
Chins
bwt x 5 x 3 sets
Pulley Rows
pin9 x 12 x 3sets
DB Curls
15kg x 10 x 2 sets
This was ok. Bench still does not feel great, but today was no great problem. Will add 2.5kg x to both bench and poin press next week. Chins felt ok today. I'm going to stick with them as an overhead pull exercise for a while. (92.1)
Bench Press - TNG
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
97.5kg x 3
90kg x 3
90kg x 3
90kg x 3
Pin Press
60kg x 5
87.5kg x 5
82.5kg x 5 x 3 sets
Seated Calf Raises
55kg x 12 x 3 sets
Chins
bwt x 5 x 3 sets
Pulley Rows
pin9 x 12 x 3sets
DB Curls
15kg x 10 x 2 sets
This was ok. Bench still does not feel great, but today was no great problem. Will add 2.5kg x to both bench and poin press next week. Chins felt ok today. I'm going to stick with them as an overhead pull exercise for a while. (92.1)
Billwest13/02/24 @ 22:24
Tuesday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
SLDL
60kg x 5
100kg x 3
130kg x 3
150KG X 8
150KG X 8
150KG X 8
Leg Extensions
pin8 x 12
pin9 x 12
pin10 x 12
Planks
1 min 20 secs x 1
Bar Hangs
50 secs x1
This was a hardish session, and next week will be harder with 6 x 6. I think I may drop all the accessories next week. At least this week squat felt better than last week, but it's only going to get more difficult. I was surprised that SLDLs felt no harder than last week. (91.2)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
SLDL
60kg x 5
100kg x 3
130kg x 3
150KG X 8
150KG X 8
150KG X 8
Leg Extensions
pin8 x 12
pin9 x 12
pin10 x 12
Planks
1 min 20 secs x 1
Bar Hangs
50 secs x1
This was a hardish session, and next week will be harder with 6 x 6. I think I may drop all the accessories next week. At least this week squat felt better than last week, but it's only going to get more difficult. I was surprised that SLDLs felt no harder than last week. (91.2)
Billwest15/02/24 @ 12:46
Thursday
Close Grip Bench - Paused
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 1
105kg x 1
97.5kg x 3
90kg x 3
90kg x 3
Slingshot Bench
92.5kg x 8
97.5kg x 8
97.5kg x 8
Standing Calf Raises
PIN10 X 12
PIN11 X 12
PIN12 X 12
Dumbbell Rows
40kg x 12 x 3 sets
Lat raises
12.5kg x 12 x 2 sets
#
This was a reasonable session. Close grip was not too hard. Top single was fine, set@97.5 was the hardest, but the 2 sets@90kg felt really comfy. Need to sort my grip on these. Top set was painful on my right palm. Last set of slingshot was on the limit, time to cut some reps(?) (91.8)
Close Grip Bench - Paused
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 1
105kg x 1
97.5kg x 3
90kg x 3
90kg x 3
Slingshot Bench
92.5kg x 8
97.5kg x 8
97.5kg x 8
Standing Calf Raises
PIN10 X 12
PIN11 X 12
PIN12 X 12
Dumbbell Rows
40kg x 12 x 3 sets
Lat raises
12.5kg x 12 x 2 sets
#
This was a reasonable session. Close grip was not too hard. Top single was fine, set@97.5 was the hardest, but the 2 sets@90kg felt really comfy. Need to sort my grip on these. Top set was painful on my right palm. Last set of slingshot was on the limit, time to cut some reps(?) (91.8)
Billwest16/02/24 @ 19:04
Friday
Paused Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
150kg x 1
160kg x 2
145kg x 3
140kg x 3
140kg x 3
Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 5
Copenhagen Plank
2 x 20 secs per side
Side plank
1 min per side
Bar hangs
1 min x 2
This wenty ok, even on a day when I felt a bit crap. Mystomach felt decidedly dodgy todday and that affected my mood. I still got a double@160 which was a surprise. I decided before this session that I was going to take it easy on deads today, and even though they could have been faster, I still reckon I had 10 reps@180 today, and today was a bad day (91.8)
Paused Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
150kg x 1
160kg x 2
145kg x 3
140kg x 3
140kg x 3
Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 5
Copenhagen Plank
2 x 20 secs per side
Side plank
1 min per side
Bar hangs
1 min x 2
This wenty ok, even on a day when I felt a bit crap. Mystomach felt decidedly dodgy todday and that affected my mood. I still got a double@160 which was a surprise. I decided before this session that I was going to take it easy on deads today, and even though they could have been faster, I still reckon I had 10 reps@180 today, and today was a bad day (91.8)
Billwest18/02/24 @ 16:39
Sunday
TNG Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3
Board press
100kg x 3 (aborted)
Row
1 plate per side x 12
2 plates per side x 10 x 2 sets
Pulldowns
3 x 10 (indeterminate weight)
DB Curls
30lb x 10 x 3 sets
A pleasent rip out to Dino's gym in solihull to train with a mate. Got the bench done easily enough. The board press felt weird so I stopped, and the rest was just fluff. Easy sesh. (91.7)
TNG Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3
Board press
100kg x 3 (aborted)
Row
1 plate per side x 12
2 plates per side x 10 x 2 sets
Pulldowns
3 x 10 (indeterminate weight)
DB Curls
30lb x 10 x 3 sets
A pleasent rip out to Dino's gym in solihull to train with a mate. Got the bench done easily enough. The board press felt weird so I stopped, and the rest was just fluff. Easy sesh. (91.7)
Sparksy19/02/24 @ 10:16
Bill, I’m curious about the Copenhagen planks. What are the benefits to this particular variation and are they preferable to regular planks?
Billwest19/02/24 @ 11:34
Post Edited: 19.02.2024 @ 11:34 AM by Billwest
Copenhagen planks are to strengthen my adductors, which have been giving me grief on and off for more than 5 years. Sparksy19/02/24 @ 17:32
Billwest said:Copenhagen planks are to strengthen my adductors, which have been giving me grief on and off for more than 5 years.
Interesting! Thank you
Billwest20/02/24 @ 19:07
Sparksy said:
Interesting! Thank you
Interesting! Thank you
To be honest, a lot of my warm-up,and a fair amount of my accessory work, is aimed at preventing injury rather than increasing my lifts.
Billwest20/02/24 @ 19:13
Tuesday
Squat
20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
145kg x 6
145kg x 6
145kg x 6
145kg x 6
145kg x 6
145kg x 6
SLDL
60KG X 5
100KG X 3
130KG X 3
155KG X 6
155KG X 6
Leg Extensions
pin8 x 12
pin9 x 12
pin10 x 12
Front plank
1 min 30
Bar Hang
50 secs
Done! This was quite hard squatting, but not much harder than last week to be honest. I never really thought I wouldn't make the sets and reps. SLDLs were ok, decided not to put push it even though I could have done another set easily. Leg Extensions were hard! Next week reducing the volume upping the intensity. (91.6)
Squat
20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
145kg x 6
145kg x 6
145kg x 6
145kg x 6
145kg x 6
145kg x 6
SLDL
60KG X 5
100KG X 3
130KG X 3
155KG X 6
155KG X 6
Leg Extensions
pin8 x 12
pin9 x 12
pin10 x 12
Front plank
1 min 30
Bar Hang
50 secs
Done! This was quite hard squatting, but not much harder than last week to be honest. I never really thought I wouldn't make the sets and reps. SLDLs were ok, decided not to put push it even though I could have done another set easily. Leg Extensions were hard! Next week reducing the volume upping the intensity. (91.6)
Billwest22/02/24 @ 18:44
Thursday
Close Grip Bench - Paused
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 1
107.5kg x 1
100kg x 3
92.5kg x 3
92.5kg x 3
Slingshot
95kg x 6
100kg x 6
100kg x 6
Dumbbell Rows
42.5kg x 12 x 3 sets
Lat Raises
12.5kg x 12 x 3 sets
reverse Curls
20kg x 10
22.5kg x 10
This was a surprisingly ok session, considering I wasn't really in the mood. Like last week the top single@107.5 was fine, but the follow up triple@100 was harder, and the last 2 sets@92.5 were really rather reasonable. Aim to increase the weight and reduce the sets on slingshot, and today went well. I might add another set. (91.8)
Close Grip Bench - Paused
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 1
107.5kg x 1
100kg x 3
92.5kg x 3
92.5kg x 3
Slingshot
95kg x 6
100kg x 6
100kg x 6
Dumbbell Rows
42.5kg x 12 x 3 sets
Lat Raises
12.5kg x 12 x 3 sets
reverse Curls
20kg x 10
22.5kg x 10
This was a surprisingly ok session, considering I wasn't really in the mood. Like last week the top single@107.5 was fine, but the follow up triple@100 was harder, and the last 2 sets@92.5 were really rather reasonable. Aim to increase the weight and reduce the sets on slingshot, and today went well. I might add another set. (91.8)
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