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Training for the Master's Classic March15/16

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Billwest		...	31-10-2021 @ 13:59
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 8 120kg x 8 120kg x 8 120kg x 8 Deadlift 20kg x 10 60kg x 5 100kg x 3 130kg x 2 150kg x 8 150kg x 8 Step ups 15kg per hand 2 x 12 each leg Adductor machine pin6 x 15 x 3 sets Reps! Reps! Reps! weights did not feel especially heavy on either squat or deads, but sets of 8 are a bit of a killer. I'm not sure I was as tight as necessary on squats. Need to work on that (87.2)
Billwest		...	02-11-2021 @ 19:22
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 02.11.2021 @ 19:22 PM by Billwest Tuesday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 5 90kg x 5 97.5kg x 3 97.5kg x 3 97.5kg x 3 97.5kg x 5 (AMRAP) Close Grip pull ups bwt x 7 x 4 sets Incline DB Press 20kg x 10 30kg x 10 x 2 sets Step ups 12.5kg dbs x 12 x 2 sets I think I'm getting a cold, so in the circumstances I'm quite pleased with this. Bench was consistent. I wanted 6 reps on the last set, but 5th was a ginder, so I didn't try another. Chins and incline press both felt good. (87.9)
Billwest		...	03-11-2021 @ 18:26
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 1 140kg x 6 140kg x 6 140kg x 6 Deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 3 160kg x 1 175kg x 6 175kg x 6 Adductor machine pin6 x 15 pin7 x 15 pin8 x 15 Good session. Squat is improving nicely. It felt strong today! Deadlift was ok, I have a slightly sore right hamstring which I need to watch, but the bar moved well. (87.5)
Billwest		...	05-11-2021 @ 16:58
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Close Grip 20kg x 10 50kg x 5 70kg x 3 82.5kg x 10 82.5kg x 8 82.5kg x 8 82.5kg x 7 82.5kg x 8 Chins bwt x 7 x 4 sets DB Press 20kg x 8 25kg x 8 30kg x 8 Rear lat machine pin6 x 10 pin7 x 10 x 2 sets Lat raises 12.5kg x 12 x 2 sets Hanging leg raises bwt x 20 Happy with Close grip, it felt strong. Not so the DB overhead. My left forearm giving me a bit of pain and grief. Don't get old would be my only advice. (88.0)
Billwest		...	07-11-2021 @ 14:45
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 1 130kg x 5 130kg x 5 130kg x 5 Paused deadlift 20kg x 10 60kg x 5 100kg x 5 130kg x 5 140kg x 5 140kg x 5 Step ups 20kg x 12 x 1 set 30kg x 12 x 2 sets Adductor machine pin5 x 20 x 3 sets Paused squats, though not as smooth as I'd have liked, moved quite well. Bit more there. Paused deads the same, first time I've done them in ages. (88.0)
Billwest		...	09-11-2021 @ 16:28
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 1 97.5kg x 3 97.5kg x 3 97.5kg x 3 102.5kg x 1 102.5kg x 1 102.5kg x 3 Close grip pull ups bwt x 8 x 4 sets Incline DB Press 20kg x 8 30kg x 8 35kg x 5 This was a disappointing session today. I was convinced I was going to get more than 3 reps on the last set of bench, but it was all over the place. On incline DB Press I simply found it too difficult to get the weights to my shoulders. Bugger that for a game of soldiers (88.0)
Billwest		...	10-11-2021 @ 18:46
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 1 135kg x 10 137.5kg x 3 x 5 sets - 1 min rest between sets Deficit deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 3 150kg x 6 150kg x 6 Adductor machine pin6 x 20 x 3 sets Well pleased with squat today. Not horribly difficult to make 10 reps at this weight. The 5 sets with short rests were worse. Deficit deadlifts I did feel quite tired though. (87.7)
Billwest		...	12-11-2021 @ 19:13
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Close Grip 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 8 90kg x 5 90kg x 5 90kg x 5 90kg x 5 Chins bwt x 8 x 4 sets DB Shoulder Press 20kg x 10 25kg x 10 x 2 sets Rear lat machine pin6 x 12 x 3 sets DB Curls 10kg x 10 12.5kg x 10 This was quite a good session. Close Grip felt pretty good all the way through, and if it has a carry over to conventional bench, I'll be happy. Other than that, everything felt quite smooth (87.8)
Billwest		...	13-11-2021 @ 17:35
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 1 140kg x 10 135kg x 3 x 7 sets (with 1 minute between sets) Paused Deadlifts 20kg x 10 60kg x 5 100kg x 5 145kg x 1 ...... Step ups 12.5kg in each hand x 12 This was a good session that ended in a bit of a disaster. Squat went quite well, despite my not really being in the right mood, and couldn't get onto my favourite squat rack. I felt a bit of a twinge in my left adductor in warm up, but that faded as I started lifting. I made 10 reps@140, which I was really pleased with, did 7 sets@135, and stopped because I wanted to be able to recover by my next squat day, on Wednesday. Then the pain in my adductor returned, and I was forced to give up paused deads...bugger. Currently icing it, and hoping for the best (87.5)
Billwest		...	16-11-2021 @ 18:30
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 16.11.2021 @ 18:31 PM by Billwest Tuesday Bench Press - paused 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 3 90kg x 3 90kg x 3 Close Grip pull ups bwt x 9,9,9,8 Incline BB Press 20KG X 10 40KG X 5 60KG X 5 70KG X 5 80KG X 5 DB Row 40kg x 15 x 2 sets This was just supposed to be a deload bench, so I decided to do a bit of paused bench, with my feet up. This shouldn't have been too hard, but it was a lot harder than I expected. Well, it's Tuesday, the top of my thigh is still isn't feeling great. Don't think I'll be squatting tomorrow. My chances of doing a comp in 3 and a half weeks are not looking great. If I can deadlift I might just do it as a push pull, we'll see. (87.9)
Billwest		...	17-11-2021 @ 18:11
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 17.11.2021 @ 18:12 PM by Billwest Wednesday Deadlift 20kg x 10 60kg x 5 100kg x 5 140kg x 3 170kg x 2 185kg x 6 185kg x 6 Rehab stuff leg curl - single leg Left leg 20kg x 12 x 4 sets right leg 20kg x 12 x 1 set Leg extensions 30kg x 12 x 3 sets Adductor machine pin3 x 15 x 1 set pin4 x 15 x 2 sets I didn't think it wise to squat, so I decided to take my chances and deadlift. It went well, bar moved reasonably well on the top sets, and I had zero grip issues. I deadlifted as well, if not better, than at any time since leaving lockdown. On the rehab, my dodgy leg gave me no grief even on the adductor machine (surprising as the probolem is an adductor issue), though I did use light weights. (87.7). If my leg gives me no more pain, I think I'll squat at the weekend.
Billwest		...	19-11-2021 @ 18:57
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Bench press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 95kg x 1 105kg x 1 110kg x 1 115kg x 1 95kg x 7 Chins bwt x 8 x 4 sets Lat raises 12.5kg x 15 x 3 sets Rear lat machine pin6 x 12 x 2 sets Step ups - left leg only 12.5kg (DBs) x 12 x 2 sets Adductor machine pin4 x 15 pin5 x 15 This was just about ok, though 115 bench was a bit of a grinder. My bench is really poor atm, but at least my leg is feeling better, so I was actually able to have both feet on the floor (unlike Tuesday) Chins felt really good. Rehab felt fine, leg feeling a bit better. (88.2)
Billwest		...	21-11-2021 @ 14:30
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 (belt on) 150kg x 5 150kg x 5 150kg x 5 Deficit deadlift (1.5" 20kg x 10 60kg x 5 100kg x 3 140kg x 2 160kg x 6 160kg x 6 Single leg curls left 25kg x 12 x 3 sets right 25kg x 12 x 1 set Leg Extensions 35kg x 12 x 3 sets Side planks 1 x 1 min per side This was a pretty good session for squat, though form-wise it could have been better. First set I was too hyped and form was a bit dodgy, second was better, and third was best, albeit when I didn't have so much left. Deadlifts were hard work today (88.0)
Billwest		...	23-11-2021 @ 17:46
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench Press - paused 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 1 100kg x 1 100kg x 1 100kg x 1 1 rep board - paused 100kg x 6 Close Grip pull ups bwt x 9 x 4 sets Incline Press - BB 20kg x 10 50kg x 5 70kg x 8 x 3 sets DB Rows 42.5kg x 12 x 2 sets I hate doing paused bench for the first in a while. Felt hard, bar path wasn't consistent. RepBoards were a new idea. Haven't really got the hang of using them yet. (88.0)
Billwest		...	24-11-2021 @ 19:22
Member 541, 4909 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 3 155kg x 3 160kg x 3 Paused Deadlifts 20kg x 10 60kg x 5 100kg x 3 125kg x 3 145kg x 5 145kg x 5 145kg x 5 Step ups 10kg weight x 12 x 2 sets (l+r) Adductor machine pin5 x 20 x 2 sets This was a pretty good session, even though I think another day's rest would have helped recovery. Top set of 160 x 3 was a post-lockdown best. Good depth, though last rep was quite hard. Deadlifts were pretty solid. (88.0)

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