Training for the Master's Classic March15/16

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Funky_monkey		...	24-06-2021 @ 18:23
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Billwest said: Mostly twice wk 1 twice for squats and deads wk 2 twice for squats, no deads wk 3 twice squats, once for deads wk 4 twice for squats, twice for deads wk 5 once for squat and deads (rep maxes) I would certainly recommend it. I've used it before, and it certainly works for squat and usually for deads too. It doesn't work on bench, well not for me I found a workout from Sheiko's book to be very helpful. 2 squat sessions a week with good mornings, partial deads, reverse hypers or similar. 2 deadlift sessions plus leg press, ext, or similar. Bench 4 times a week, sometimes bench and dumbbells, sometimes just one or the other.

Billwest		...	24-06-2021 @ 20:00
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Funky_monkey said: I found a workout from Sheiko's book to be very helpful. 2 squat sessions a week with good mornings, partial deads, reverse hypers or similar. 2 deadlift sessions plus leg press, ext, or similar. Bench 4 times a week, sometimes bench and dumbbells, sometimes just one or the other. Two squat 2 deads and 4 bench? Yeah, you really would need to regulate volume on that. I think Sheiko is pretty good at that, from what I have seen

Funky_monkey		...	25-06-2021 @ 14:03
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Billwest said: Two squat 2 deads and 4 bench? Yeah, you really would need to regulate volume on that. I think Sheiko is pretty good at that, from what I have seen Like I said, on squat days you're still doing deadlift type stuff, and on deadlift days, you also get squat stuff! I was wondering how i'd get stronger without really going much over 80% for sets of 3-5, but hey, it worked!

Billwest		...	26-06-2021 @ 14:00
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Funky_monkey said: Like I said, on squat days you're still doing deadlift type stuff, and on deadlift days, you also get squat stuff! I was wondering how i'd get stronger without really going much over 80% for sets of 3-5, but hey, it worked! Which of his programs do you use? I get a bit confused with just the sheer number of them, and the fact they all have different numbers

Billwest		...	26-06-2021 @ 14:05
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Bench Press 20kg x 10 40kg x 5 60kg x 5 80kg x 5 x 4 sets 85kg x 3 85kg x 7 (AMRAP) Narrow grip chins bwt x 7 x 4 sets Incline 20kg x 10 50kg x 5 65kg x 5 x 3 sets Reverse DB curls 17.5kg x 12 x 2 sets Today was a bit more like it on bench. 7@85 after lots of volume was a good result today. Lets hope I can get my bench up to something a bit more respectable by the end of the summer. Rest was straightforward. Inclines I could have gone heavier (86.2)

Billwest		...	29-06-2021 @ 09:44
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Candito week 1 Squat 20kg x 10 50kg x 5 70kg x 5 90kg x 3 105kg x 8 105kg x 8 105kg x 8 105kg x 8 Deadlift 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 135kg x 8 135kg x 8 Plank - 1m 30 Adductor machine pin4 x 20 x 2 sets pin5 x 20 Relativel;y straightforward session today. Squats moved well, as did deads, though sweaty hands made my grip a bit weak on deads. (87.0)

Billwest		...	30-06-2021 @ 15:40
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Close Grip Bench 20kg x 10 40kg x 5 55kg x 5 67.5kg x 12 67.5kg x 8 x 4 sets Chins bwt x 7 x 4 sets DB Shoulder Press 17.5kg x 8 22.5kg x 8 27.5kg x 7 Rear lat machine pin5 x 10 pin6 x 10 x 2 sets DB Curls 15kg x 10 x 2 sets Close Grip felt quite strong, and I could done a bit more on this I think. Generally this all felt pretty good. (86.8)


Billwest		...	01-07-2021 @ 17:04
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 01.07.2021 @ 17:04 PM by Billwest Thursday Coan week 2 - LB 1 Squat 20kg x 10 40kg x 5 60kg x 5 80kg x 3 100kg x 3 120kg x 10 120 x 3 x 5 sets (1 minute breaks) SLDL 20kg x 10 60kg x 5 100kg x 5 110kg x 8 120kg x 8 120kg x 8 Adductor machine pin3 x 20 pin4 x 20 x 2 sets Side planks 2 x 1 minute Very happy with this. The set of 10@120 was not too bad and the low rests felt solid. Result. (86.5)

Billwest		...	08-07-2021 @ 16:33
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 20kg x 10 40kg x 5 60kg x 5 70kg x 3 82.5kg x 5 82.5kg x 5 87.5kg x 3 87.5kg x 3 87.5kg x 3 87.5kg x 6 (AMRAP) Close Grip pull ups bwt x 8 x 2 sets bwt x 7 x 2 sets Incline Press 20kg x 10 50kg x 5 65kg x 6 x 3 sets Reverse Curls 17.5kg x 10 x 2 sets A fairly low energy session, after a few days away. Bench ended up ok. Pleased with the AMRAP set. The rest felt fairly straightforward. There was a bit left on the pull ups, which was pleasing (86.6)

Billwest		...	09-07-2021 @ 18:05
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 09.07.2021 @ 18:05 PM by Billwest Friday Squat 20kg x 10 60kg x 5 90kg x 3 110kg x 2 125kg x 9 (AMRAP) Extra volume 120kg x 3 x 6 sets (1 minute rests) SLDL 20kg x 10 60kg x 5 100kg x 5 115kg x 8 120kg x 8 125kg x 8 Adductor machine pin4 x 20 x 3 sets Plank x 1 min 30 OMG! This was hard.First squat session after my holiday. Could have made 10 reps on AMRAP set but would have been too f**ked to do extra volume. Also could probably have done more triples, but I need tp recover from this by Tuesday at the latest. So just about happy with this. Still no pre-workout, tho I did have a red bull. (86.6)

Billwest		...	11-07-2021 @ 14:02
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Close Grip Bench 20kg x 10 40kg x 5 60kg x 3 75kg x 10 75kg x 8 75kg x 8 75kg x 8 75kg x 7 Chins bwt x 8 bwt x 7 x 3 sets DB Press 15kg x 8 20kg x 8 25kg x 8 x 2 sets Rear lat machine pin5 x 10 pin6 x 10 x 2 sets Lat raises 12.5kg x 12 x 3 sets DB Curls 15kg x 10 x 2 sets This went surprisingly well for where I am in my training right now, particularly after the last lower body session which I can still feel in my legs. Everything is feeling reasonably good atm. 13 weeks, or 3 months since the end of lockdown. Training is coming along quite well. (86.6)

Billwest		...	13-07-2021 @ 14:09
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Candito week 3 - lower day 1 Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 2 120kg x 1 130kg x 5 (goal 4-6) 130kg x 5 (goal 4-6) 130kg x 5 (goal 4-6) Deadlift 20kg x 10 60kg x 5 100kg x 3 120kg x 2 140kg x 2 160kg x 1 170kg x 5 (goal 3-6) 170kg x 6 (goal 3-6) Adductor machine pin4 x 20 pin5 x 20 This was a good session, and is a good indication in how my lifting is improving. 5 or 6 weeks ago 4@130 was my absolute limit. Now I did 3x5, and probably could have done 3x6 if I hadn't saved something for deads. Deadlifting felt ok despite a horrible bar that made a nasty clanging sound when it hit the floor....and I was training lower body in the morning. So all in all, this was a good session (86.6) Unfortunately my adductor has been giving me grief since the session

Finch		...	13-07-2021 @ 16:51
Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5 570.0 kgs @ 117kgs UnEq	Nice session.

Billwest		...	13-07-2021 @ 18:38
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Finch said:Nice session. Thanks Ian. My best session since coming back to it in April I think.

Billwest		...	15-07-2021 @ 19:00
Member 541, 4893 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 3 90kg x 3 90kg x 3 95kg x 1 95kg x 1 95kg x 3 (AMRAP) Close grip pull ups bwt x 8 x 4 sets Incline Press 20kg x 10 50kg x 5 65kg x 7 x 3 sets Reverse DB Curls 17.5kg x 10 20kg x 10 Really disappointing bench today. I was hoping for 4 or even 5 reps on that last set. 3 was crap. Oh well, it was hot and I wasn't feeling particularly motivated. I had hoped for 107.5 or 110 in about 10 days time. I can but hope. (86.9)

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