Training for the Master's Classic March15/16
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| Billwest |  | ... | 05-02-2024 @ 18:43 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 06-02-2024 @ 18:52 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 08-02-2024 @ 18:37 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 09-02-2024 @ 18:50 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 12-02-2024 @ 18:45 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 13-02-2024 @ 22:24 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 15-02-2024 @ 12:46 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 16-02-2024 @ 19:04 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 18-02-2024 @ 16:39 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Sparksy |  | ... | 19-02-2024 @ 10:16 |
Member 6426, 24 posts | Bill, I’m curious about the Copenhagen planks. What are the benefits to this particular variation and are they preferable to regular planks? | ||
| Billwest | | ... | 19-02-2024 @ 11:34 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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. | ||
| Sparksy | | ... | 19-02-2024 @ 17:32 |
Member 6426, 24 posts | 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 | ||
| Billwest | | ... | 20-02-2024 @ 19:07 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sparksy said: 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. | ||
| Billwest | | ... | 20-02-2024 @ 19:13 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
| Billwest | | ... | 22-02-2024 @ 18:44 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | 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) | ||
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