Training for the Master's Classic March15/16
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Billwest18/03/24 @ 18:54
Monday
Paused Squat
60kg x 5
90kg x 3
105kg x 3 (misload - should have been 110)
125kg x 2
145kg x 1
160kg x 1
170kg x 1
150kg x 3
150kg x 3
150kg x 3
TNG Bench Press
40kg x 5
60kg x 3
80kg x 2
90kg x 1
97.5kg x 5
90kg x 5
90kg x 5
Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets
Pulley Rows
pin10 x 12
pin11 x 12 x 2 sets
Leg Extensions
pin8 x 12
pin9 x 12
pin10 x 12
Front planks
1 min x 2
Bar Hans
45 secs x 1
35 secs x 1
Didn't go to the gym yesterday because it was Arnold's weekend and it was rammed, so i decided to do upper and lower body in 1 session today. Paused squat felt really heavy in warm up, especially 125 and 145, so doing 170 without too many problems was a good result, matching my pre-Christmas best. The 3 triples@150 though heavy, felt good. Bench suffered a bit in comparison. Top set took a lot out of me, so I reduced the weight. Chins starting to feel good as well. All in all a reasonably good though long session (91.5)
Paused Squat
60kg x 5
90kg x 3
105kg x 3 (misload - should have been 110)
125kg x 2
145kg x 1
160kg x 1
170kg x 1
150kg x 3
150kg x 3
150kg x 3
TNG Bench Press
40kg x 5
60kg x 3
80kg x 2
90kg x 1
97.5kg x 5
90kg x 5
90kg x 5
Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets
Pulley Rows
pin10 x 12
pin11 x 12 x 2 sets
Leg Extensions
pin8 x 12
pin9 x 12
pin10 x 12
Front planks
1 min x 2
Bar Hans
45 secs x 1
35 secs x 1
Didn't go to the gym yesterday because it was Arnold's weekend and it was rammed, so i decided to do upper and lower body in 1 session today. Paused squat felt really heavy in warm up, especially 125 and 145, so doing 170 without too many problems was a good result, matching my pre-Christmas best. The 3 triples@150 though heavy, felt good. Bench suffered a bit in comparison. Top set took a lot out of me, so I reduced the weight. Chins starting to feel good as well. All in all a reasonably good though long session (91.5)
Billwest21/03/24 @ 19:04
Thursday
Paused Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1
107.5kg x 1
100kg x 3
92.5kg x 5
Incline Bench
50kg x 5
70kg x 5 x 3 sets
Lat Raises
12.5kg x 12 x 3 sets
DB Rows
45kg x 12 x 3 sets
This was hard today. Top single@107.5 was on the limit, and the down sets were hard too. I need to find a way to improve in the next 10 weeks or so before the masters. (91.6)
Paused Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1
107.5kg x 1
100kg x 3
92.5kg x 5
Incline Bench
50kg x 5
70kg x 5 x 3 sets
Lat Raises
12.5kg x 12 x 3 sets
DB Rows
45kg x 12 x 3 sets
This was hard today. Top single@107.5 was on the limit, and the down sets were hard too. I need to find a way to improve in the next 10 weeks or so before the masters. (91.6)
Billwest22/03/24 @ 16:41
Friday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
155kg x 1
165kg x 1
177.5kg x 2
Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2
190kg x 5
190kg x 5
Side planks
1 min each side
Bar hangs
1 min x 2
This was slightly disappointing. I have been feeling a bit beaten up since my last major squat session, but I hoped to get 177.5 x 3 on my top set but a 3rd rep was not there today. Deadlift went ok, a bit slow. 2nd set was better than the first (91.6)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
155kg x 1
165kg x 1
177.5kg x 2
Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2
190kg x 5
190kg x 5
Side planks
1 min each side
Bar hangs
1 min x 2
This was slightly disappointing. I have been feeling a bit beaten up since my last major squat session, but I hoped to get 177.5 x 3 on my top set but a 3rd rep was not there today. Deadlift went ok, a bit slow. 2nd set was better than the first (91.6)
Billwest24/03/24 @ 15:06
Sunday
Close Grip Bench
20kg x 10
40kg x 4
60kg x 3
80kg x 1
85kg x 10
85kg x 6
85kg x 6
85kg x 6
85kg x 7
DB Shoulder Press
20kg x 8
25kg x 8 x 2 sets
Chins
Bwt x 6 x 3 sets
Bwt x 5
Pulley Rows
pin11 x 12 x 2 sets
This was a short and fairly sweet session. Close Grip for volume went reasonably well. I think that may be a 10 rep PB,a dn there was another rep in reserve. On the down sets, though I made the reps I wanted, it showed that I was a bit out of practice with the higher rep close grip stuff. Chins and pulley rows both felt a bit harder than usual today. (91.5)
Close Grip Bench
20kg x 10
40kg x 4
60kg x 3
80kg x 1
85kg x 10
85kg x 6
85kg x 6
85kg x 6
85kg x 7
DB Shoulder Press
20kg x 8
25kg x 8 x 2 sets
Chins
Bwt x 6 x 3 sets
Bwt x 5
Pulley Rows
pin11 x 12 x 2 sets
This was a short and fairly sweet session. Close Grip for volume went reasonably well. I think that may be a 10 rep PB,a dn there was another rep in reserve. On the down sets, though I made the reps I wanted, it showed that I was a bit out of practice with the higher rep close grip stuff. Chins and pulley rows both felt a bit harder than usual today. (91.5)
Billwest26/03/24 @ 10:19
Monday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 5
145kg x 5
150kg x 5
Deficit Deads
60kg x 5
100kg x 5
140kg x 6
150kg x 6
160kg x 6
Plank
1min 30 secs
Bar Hangs
1 min
This was my last session before a 10 day holiday in Portugal. It was fairly straightforward session. Nothing too taxing. 150 is my new repping weight. Deficit deads are an attempt to improve my normal deadlift off the floor (91.5)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 5
145kg x 5
150kg x 5
Deficit Deads
60kg x 5
100kg x 5
140kg x 6
150kg x 6
160kg x 6
Plank
1min 30 secs
Bar Hangs
1 min
This was my last session before a 10 day holiday in Portugal. It was fairly straightforward session. Nothing too taxing. 150 is my new repping weight. Deficit deads are an attempt to improve my normal deadlift off the floor (91.5)
Billwest04/04/24 @ 19:29
Thursday
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 8
80kg x 8
80kg x 8
Overhead Press
40kg x 6
50kg x 6
50kg x 6
50kg x 6
Chins
bwt x 5 x 4 sets
Lat Raises
12.5kg x 12 x 3 sets
DB Curls
15kg x 10 x 3 sets
After 10 days holidays in Portugal - during which time it rained every day - this was just the session I needed. Something to make me work a bit without coming close to failing. Need to a similar intensity session for squats tomorrow then start prep for the UK Masters on Monday. (91.5)
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 8
80kg x 8
80kg x 8
Overhead Press
40kg x 6
50kg x 6
50kg x 6
50kg x 6
Chins
bwt x 5 x 4 sets
Lat Raises
12.5kg x 12 x 3 sets
DB Curls
15kg x 10 x 3 sets
After 10 days holidays in Portugal - during which time it rained every day - this was just the session I needed. Something to make me work a bit without coming close to failing. Need to a similar intensity session for squats tomorrow then start prep for the UK Masters on Monday. (91.5)
Billwest05/04/24 @ 14:41
Friday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 5
140kg x 5
140kg x 5
Deficit Deadlifts
60kg x 5
100kg x 5
140kg x 3
150kg x 6
150kg x 6
150kg x 6
Copenhagen planks
20 secs x 2 per leg
Front plank
1 min x 2
Bar Hangs
45 secs x 2
This was ok, a bit harder than I'd have liked. Squat felt about 10kg heavier than it did before the holidays, still no real problems. Deficits felt quite good. Was a bit gassed after the sets. (91.0) Nine weeks tomorrow till UK Masters in Belfast.
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 5
140kg x 5
140kg x 5
Deficit Deadlifts
60kg x 5
100kg x 5
140kg x 3
150kg x 6
150kg x 6
150kg x 6
Copenhagen planks
20 secs x 2 per leg
Front plank
1 min x 2
Bar Hangs
45 secs x 2
This was ok, a bit harder than I'd have liked. Squat felt about 10kg heavier than it did before the holidays, still no real problems. Deficits felt quite good. Was a bit gassed after the sets. (91.0) Nine weeks tomorrow till UK Masters in Belfast.
Billwest08/04/24 @ 16:27
Post Edited: 08.04.2024 @ 16:27 PM by Billwest
MondayClose Grip Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
92.5kg x 3
92.5kg x 5 (AMRAP)
Pendlay Rows
80kg x 8 x 3 sets
Incline Bench
40kg x 5
60kg x 8 x 3 sets
Reverse DB Curls
20kg x 10 x 3 sets
This was an ok session. Close Grip was not hard until the last set. I wanted 6 but 5 will do. Not quite at full strength yet. Rest was very easy. (91.4)
Billwest09/04/24 @ 16:51
Post Edited: 09.04.2024 @ 16:51 PM by Billwest
TuesdaySquat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
145kg x 6
145kg x 6
145kg x 6
145kg x 6
Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
175kg x 6
175kg x 6
Copenhagen Planks
20 secs x 2 each side
Side plank
45 secs each side
Bar hangs
45 secs x 3
This was a hard session. I was not feeling very good today. My insides feeling a bit choppy . Squat was hard and I soon ran out of energy. Deadlift was even harder. 175 has never felt heavier. On the plus side, I made the weight and the build-up to the masters classic continues. (90.8)
Billwest11/04/24 @ 16:15
Thursday
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
82.5kg x 12
82.5kg x 8
82.5kg x 8
82.5kg x 8
Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets
DB Shoulder Press
20kg x 8
25kg x 8
Lat raises
12.5kg x 12 x 3 sets
DB Curls
15kg x 10 x 3 sets
Bench felt a bit heavy today, so I started 2.5kg lighter. This was a good decision, as I made exactly the number of reps I wanted to. 85 would have been too heavy. Chins felt hard today, and today's session in general shows me that I'm still not quite where I was before I went away. I hope this sorts itself out in the next week (91.2)
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
82.5kg x 12
82.5kg x 8
82.5kg x 8
82.5kg x 8
Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets
DB Shoulder Press
20kg x 8
25kg x 8
Lat raises
12.5kg x 12 x 3 sets
DB Curls
15kg x 10 x 3 sets
Bench felt a bit heavy today, so I started 2.5kg lighter. This was a good decision, as I made exactly the number of reps I wanted to. 85 would have been too heavy. Chins felt hard today, and today's session in general shows me that I'm still not quite where I was before I went away. I hope this sorts itself out in the next week (91.2)
Billwest12/04/24 @ 13:12
Friday
Squat
60kg x 5
80kg x 3
100kg x3
120kg x 2
130kg x 8
130kg x 8
130kg x 8
130kg x 8
Deadlift
60kg x 5
100kg x 3
140kg x 3
155kg x 8
155kg x 8
Front planks
1 min x 2
Bar hangs
1 min x 1
40 secs x1
This was a bit easier than I thought it would be. Squats I just took my time and the weight itself felt pretty light - as indeed it is - but I didn't get overly out of breath, unlike on Tuesday. Deadlift does not feel quite right atm, but I just blasted through the 2 working sets with no real issues. My wrists felt a bit tight, which I suppose is not surprising after chins yesterday and high rep deads today, so I cut the second one short. (90.6)
Squat
60kg x 5
80kg x 3
100kg x3
120kg x 2
130kg x 8
130kg x 8
130kg x 8
130kg x 8
Deadlift
60kg x 5
100kg x 3
140kg x 3
155kg x 8
155kg x 8
Front planks
1 min x 2
Bar hangs
1 min x 1
40 secs x1
This was a bit easier than I thought it would be. Squats I just took my time and the weight itself felt pretty light - as indeed it is - but I didn't get overly out of breath, unlike on Tuesday. Deadlift does not feel quite right atm, but I just blasted through the 2 working sets with no real issues. My wrists felt a bit tight, which I suppose is not surprising after chins yesterday and high rep deads today, so I cut the second one short. (90.6)
Billwest15/04/24 @ 19:16
Monday
Close Grip Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
87.5kg x 5
87.5kg x 5
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 6 (AMRAP)
Incline Bench
40kg x 5
62.5kg x 8 x 3 sets
Pendlay Rows
85kg x 8 x 3 sets
Reverse Curls
22.5kg x 10 x 3 sets
This was actually not a bad session. 6 reps on the AMRAP set was quite pleasing as I struggled to get 3 reps on the previous set. Rest was fairlt straightforward, and not too tiring. (90.9)
Close Grip Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
87.5kg x 5
87.5kg x 5
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 6 (AMRAP)
Incline Bench
40kg x 5
62.5kg x 8 x 3 sets
Pendlay Rows
85kg x 8 x 3 sets
Reverse Curls
22.5kg x 10 x 3 sets
This was actually not a bad session. 6 reps on the AMRAP set was quite pleasing as I struggled to get 3 reps on the previous set. Rest was fairlt straightforward, and not too tiring. (90.9)
Billwest16/04/24 @ 16:33
Tuesday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 6
150kg x 6
150kg x 6
150kg x 6
SLDL
60kg x 5
100kg x 5
140kg x 8
140kg x 8
140kg x 8
Copenhagen Planks
20 secs x 2 each side
Side planks
1 min each side
Bar Hangs
1 min x 1
50 secs x1
This was a good session, hit 150 for 4 sets of 6 for the first time for 7 or 8 years. Did not feel like it was quite on the limit either. SLDLs went ok too. My grip on the bar hangs has been a bit week since i got back from holiday. (90.9)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 6
150kg x 6
150kg x 6
150kg x 6
SLDL
60kg x 5
100kg x 5
140kg x 8
140kg x 8
140kg x 8
Copenhagen Planks
20 secs x 2 each side
Side planks
1 min each side
Bar Hangs
1 min x 1
50 secs x1
This was a good session, hit 150 for 4 sets of 6 for the first time for 7 or 8 years. Did not feel like it was quite on the limit either. SLDLs went ok too. My grip on the bar hangs has been a bit week since i got back from holiday. (90.9)
Billwest18/04/24 @ 14:13
Thursday
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
87.5kg x 10
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 6
Chins
bwt x 6 x 3 sets
Lat raises
12.5kg x 12 x 3 sets
Pressowns
pin10 x 12
pin11 x 12 x 2 sets
DB Curls
17.5kg x 8 x 3 sets.
Bench was a struggle today. First set was right on the limit. Follow up sets should have been sets of 6 but they just weren't there, except for the last one. Rest of the session was ok. (91.1)
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
87.5kg x 10
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 6
Chins
bwt x 6 x 3 sets
Lat raises
12.5kg x 12 x 3 sets
Pressowns
pin10 x 12
pin11 x 12 x 2 sets
DB Curls
17.5kg x 8 x 3 sets.
Bench was a struggle today. First set was right on the limit. Follow up sets should have been sets of 6 but they just weren't there, except for the last one. Rest of the session was ok. (91.1)
Billwest18/04/24 @ 14:13
Thursday
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
87.5kg x 10
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 6
Chins
bwt x 6 x 3 sets
Lat raises
12.5kg x 12 x 3 sets
Pressowns
pin10 x 12
pin11 x 12 x 2 sets
DB Curls
17.5kg x 8 x 3 sets.
Bench was a struggle today. First set was right on the limit. Follow up sets should have been sets of 6 but they just weren't there, except for the last one. Rest of the session was ok. (91.1)
Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
87.5kg x 10
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 6
Chins
bwt x 6 x 3 sets
Lat raises
12.5kg x 12 x 3 sets
Pressowns
pin10 x 12
pin11 x 12 x 2 sets
DB Curls
17.5kg x 8 x 3 sets.
Bench was a struggle today. First set was right on the limit. Follow up sets should have been sets of 6 but they just weren't there, except for the last one. Rest of the session was ok. (91.1)
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