Training for the Master's Classic March15/16
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| Billwest |  | ... | 23-10-2023 @ 19:47 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Knee Rehab - one leg touchdown squats 2 x 10 RL, 3 x 10 LL Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 3 130kg x 3 130kg x 3 130kg x 3 130kg x 3 DB SLDL 30kg DBs x 12 35kg DBs x 12 x 2 sets Copenhagen plank 2 x 15 secs each leg Leg Extension 40kg x 10 some plyometrics Hanging from bar 35 secs x 2 Plank Front 1 min side 45 secs per side There was still an air of rehab about todays session, despite 5 x 3 on squat. Squats felt heavy, probably due to lack of caffeine, poor diet overt the weekend, and the fact I haven't squatted for a couple of weeks. Hopefully my knees, back and addductors will be fine tomorrow. (89.9) | ||
| Billwest | | ... | 27-10-2023 @ 17:40 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 125kg x 5 125kg x 5 125kg x 5 Deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 3 170kg x 5 170kg x 5 170kg x 5 Hanging from a bar 45 secs x 2 This is the first session since I got back from Mongolia that I actually felt like a powerlifter. The weights were not heavy, but the bar moved reasonably well. ok, deadlift was harder than I'd hoped, but I was trying to control the descent more. I feel quite motivated after this. (90.4) | ||
| Sparksy | | Knee rehab | 27-10-2023 @ 19:21 |
Member 6426, 24 posts | Hi Bill. I’m interested in what you’re doing for knee rehab? Is the sledwork helpful in this respect or simply a conditioning exercise? | ||
| Wiegieboard | | ... | 28-10-2023 @ 00:19 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Sparksy said:Hi Bill. I’m interested in what you’re doing for knee rehab? Is the sledwork helpful in this respect or simply a conditioning exercise? I also started this very recently. Would be cool to hear from someone with a little more experience than I have so far. | ||
| Billwest | | ... | 28-10-2023 @ 10:40 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 28.10.2023 @ 10:41 AM by Billwest I can make no claim to be an expert in knee rehab, before this year I had had no real issues. The main thing I do is touchdown squats (got this from squat university on Youtube) One leg on a box, squat back to engage glutes and touch the other leg to the floor. When that becomes comfortable (i.e no knee pain), raise the height of the box. Do these 3 x 10-12. I do these before any type of squat Also I try and stretch my quads. Physio told me that a lot of knee pain comes from tight quads Another exercise I found which limited pain when knees were sore at the end of a session was to set up for a leg extension (with one leg) and apply maybe 40-50% effort for 30-45 seconds (without moving the weight). I did this for 3 times per hurting knee. This seemed to work. This was another one from the physio The sled pushes I did as an exercise for conditioning which I hoped would not hurt my knees, because if you use the right weight your knees are moving through a decent range of motion, but slowly. They did not seem to hurt, but I have not used them much. | ||
| Sparksy |  | ... | 28-10-2023 @ 16:34 |
Member 6426, 24 posts | Billwest said:I can make no claim to be an expert in knee rehab, before this year I had had no real issues. The main thing I do is touchdown squats (got this from squat university on Youtube) One leg on a box, squat back to engage glutes and touch the other leg to the floor. When that becomes comfortable (i.e no knee pain), raise the height of the box. Do these 3 x 10-12. I do these before any type of squat Also I try and stretch my quads. Physio told me that a lot of knee pain comes from tight quads Another exercise I found which limited pain when knees were sore at the end of a session was to set up for a leg extension (with one leg) and apply maybe 40-50% effort for 30-45 seconds (without moving the weight). I did this for 3 times per hurting knee. This seemed to work. This was another one from the physio The sled pushes I did as an exercise for conditioning which I hoped would not hurt my knees, because if you use the right weight your knees are moving through a decent range of motion, but slowly. They did not seem to hurt, but I have not used them much. Cheers, appreciated! | ||
| Wiegieboard | | ... | 29-10-2023 @ 04:14 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Thanks for the reply and info on that. Very appreciated. | ||
| Billwest | | ... | 29-10-2023 @ 17:47 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench Press 20kg x 10 40kg x 5 60kg x 5 80kg x 1 85kg x 5 85kg x 5 85kg x 5 85kg x 5 85kg x 5 DB Shoulder Press 20kg x 8 27.5kg x 8 x 2 sets Lat Raises 12.5kg x 12 x 3 sets Chins bwt x 5 x 3 sets Pulley rows pin10 x 10 pin11 x 10 x 2 sets Reverse curls 17.5kg x 10 x 3 sets Hanging from a bar 45 secs x 1 This all felt a bit heavy today. My shoulders felt a bit tired and sore tbh. Not sure why. DB Press was on the limit. Chins were ok, but caused a bit of pain in left wrist and forearm. (90.4) | ||
| Billwest | | ... | 30-10-2023 @ 18:11 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday One leg touch down squats ( from around 10 inches) 2 x 10 each leg Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 135kg x 6 135kg x 6 135kg x 6 135kg x 6 SLDL 60kg x 5 100kg x 5 140kg x 5 x 3 sets Leg Extensions pin5 x 10 pin6 x 10 pin7 x 10 Planks 1min x 2 Haging from a bar 45 secs x 2 This was a much imnproved session on last Monday's efforts. Bar moved fluently on squats, even if I didn't get timing and bracing 100% correct every time. This felt like progress. SLDLs I tried to slow down a bit to really focus on my hamstrings. Leg extensions were fine. I forgot to do my adductor rehab exercise | ||
| Billwest | | ... | 01-11-2023 @ 15:49 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Close Grip 20kg x 10 40kg x 4 60kg x 5 80kg x 3 90kg x 5 90kg x 5 90kg x 5 80kg x 8 Face Pulls pin12 x 12 x 3 sets Incline DB Press 20kg x 10 30kg x 10 x 2 sets Pendlay Rows 60kg x 8 80kg x 8 90kg x 8 Seated Calf Rises 40kg x 12 50kg x 12 x 2 sets Copenhagen Planks 2 x 15 secs each leg Seated DB Curls 15kg x 10 x 3 sets Hanging from a bar 50 secs x 2 Quite pleased with today's close grip. First 2 sets were RPE 8 and last one was a 9. Shoulders a bit tired for inclines, and right shoulder a little sore. Rest was ok (90.4) | ||
| Billwest | | ... | 03-11-2023 @ 16:56 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 5 130kg x 5 130kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 5 175kg x 5 175kg x 5 Planks left side right side x 1 min each hanging from bar 40 secs x 2 This was a workman-like session. Paused squats were harder than last week, but still a bit left on each set. Deadlifts I tried to incorporate a slower tempo on descent, which was hard!! (90.5) At least I feel like I'm getting back into it now. | ||
| Billwest | | ... | 05-11-2023 @ 17:53 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench Press - TNG 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 1 95kg x 5 95kg x 4 (kept hitting upright) DB Shoulder Press 20kg x 8 25kg x 8 x 2 sets Lat raises - seated strict 10kg x 12 x 3 sets Chins bwt x 6, 6 , 5.5 Pulley rows pin10 x 10 pin11 x 10 x 2 sets Reverse DB Curls 20kg x 10 x 3 sets Bar Hangs 40 secs x 1 As far as bench was concerned, this was a failure. First set was fine, second set I kept hitting the rack. I reduced the weight to 85, unracked it, and there was an issue with my left arm, so I stopped. Not painful, but anyway, did some DB Press, felt slightly unstable on the working sets, but not awful. Chins were ok. I quite like the new strict style. Need to stop messing around on bench and get a plan for next week(90.5) | ||
| Billwest | | ... | 06-11-2023 @ 18:35 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 4 140kg x 4 140kg x 4 140kg x 4 140kg x 4 140kg x 4 SLDL 60kg x 5 100kg x 5 145kg x 5 145kg x 5 145kg x 5 Leg Extensions pin6 x 10 pin7 x 10 pin8 x 10 Plank 1min 10 secs x 2 Bar hangs 50 secs x 2 This session went ok. Squat felt a bit heavy in warm up, and working sets were a bit sluggish at times. Form not as consistent as I'd have liked, but it's a work in progress. Rests between sets were 4 mins, except the last one where I stopped to chat to someone I hadn't seen in ages. Rest of the session was fine. Main thing was top get through without aggravating knees or SI, So all good. (90.5) | ||
| Billwest | | ... | 08-11-2023 @ 12:19 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Close Grip 20kg x 10 40kg x 5 60kg x 5 80kg x 3 92.5kg x 5 92.5kg x 5 92.5kg x 5 Incline DB 20kg x 10 30kg x 8 Face Pulls pin12 x 12 x 3 sets Seated Calf Raises 50kg x 12 x 3 sets Pendlay Rows 60kg x 8 80kg x 8 x 2 sets Seated Tricep machine 60kg x 12 80kg x 12 x 2 sets Seated DB Curls 15kg x 10 x 3 sets Bar Hangs 40 secs x 2 This was a mixed bag. Close grip was steady, just on the limit. DB Presses hurt my wrist too much in trying to stabilise it, so I stopped. Pendlay rows went a bit lighter on account of my wrist. Rest was fine. (91.0) | ||
| Billwest | | ... | 10-11-2023 @ 19:51 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squats 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 1 135kg x 3 135kg x 3 135kg x 3 135kg x 3 Deadlifts 50kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 3 180kg x 3 180kg x 3 Planks left 1 min right 1 min Bar hangs 45 secs x 3 This was a fairly good session. The paused squats@135 felt pretty straightforward, while the deadlifts, with the slow eccentrics, were really tiring, so only did 3 x 3 on them (90.8) | ||
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