Training for the Master's Classic March15/16

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Billwest		...	11-06-2024 @ 16:23
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 1 160kg x 3 160kg x 3 160kg x 3 160kg x 6 (AMRAP) SLDL 60kg x 5 100kg x 3 130kg x 3 150kg x 5 x 3 sets Planks 1 min 15 secs x 2 Bar Hangs 1 min x 2 This was a reasonably good session. Squat was about what I expected when I started, but more than I expected after the first working set. SLDLs felt quite comfortable, and none of my niggles hurt any more than usual, so job done.(91.8)
Billwest		...	13-06-2024 @ 14:35
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday DB Flat Bench 20kg x 8 25kg x 8 35kg x 8 32.5 x 8 x 3 sets Incline DB 30kg x 8 x 4 sets DB Rows 45kg x 8 x 4 sets Hammer Grip Iso Pulldown 80kg x 8 x 4 sets DB Shoulder Press 22.5kg x 10 x 3 sets DB Curls 15kg x 10 x 3 sets This was better than expected. An hour before this morning session I could barely keep my eyes open. Flat bench (1 set) incline bench (all sets) DB Rows (all sets) were all up by 2.5kg. I quite like parts of this session, except flat bench and shoulder press, as my shoulders already fried by this point (92.3)
Billwest		...	17-06-2024 @ 15:08
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Close Grip Bench 40kg x 5 60kg x 5 80kg x 2 90kg x 6 90kg x 6 90kg x 6 Pendlay Rows 60kg x 6 80kg x 6 92.5kg x 6 92.5kg x 6 92.5kg x 6 Overhead Press 40kg x 5 55kg x 6 Weighted Pull ups bwt + 5 kg x 6 Reverse DB Curls 20kg x 10 x 2 sets Cardio 15 minutes in the stairmaster level 10 This was a steady session all round. Made the extra rep on clsoe grip I didn't get last week, put 2.5 on Pendlays and pull ups, and overhead felt easier than last week, though at the nsame weight. Being at a music festival (crap diet) from Friday to Sunday clearly has not had too negative efects (91.8)
Billwest		...	18-06-2024 @ 16:44
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 135kg x 5 135kg x 5 135kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 3 165kg x 6 165kg x 6 165kg x 6 165kg x 6 165kg x 6 Copenhagen Plank 2 x 20 secs each leg Side Plank 1 min each side Bar Hangs 1 min x 2 This was a fairly satisfactory session. Paused Squats felt fine. Would have liked them to move a bit quicker, but they were easy enough. Deadlifts moved refreshingly quickly, though by the end the volume was getting to me. (91.4)
Billwest		...	20-06-2024 @ 14:40
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday DB Overhead Press 15kg x 8 20kg x 8 x 2 sets 22.5kg x 8 x 2 sets DB Rows 47.5kg x 8 x 4 sets CGBP 50kg x 5 70kg x 8 x 4 sets HG Iso pulldown 80kg x 8 85kg x 8 x 4 sets DB Curls 17.5kg x 10 17.5kg x 8 x 2 sets This session was interesting. Lighter on pressing, ahead of next weeks chance in routine. Back exercises were both up again. All in all this felt fairly good. (91.4)
Billwest		...	21-06-2024 @ 16:24
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 5 150kg x 5 150kg x 5 SLDL 60kg x 5 100kg x 5 135kg x 6 x 5 sets Planks 1min x 2 Bar Hangs 1 min x 2 Today was the first warm day in the gym, and it was hard to get motivated. First set@150 on squat was harder than expected, as a consequence. The next 2 sets were fine though. Stiff leg Deadlifts were fairly easy (91.8)
Billwest		...	23-06-2024 @ 14:26
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench Press 40kg x 5 60kg x 3 80kg x 2 85kg x 6 85kg x 6 85kg x 6 Pendlay Rows 70kg x 6 90kg x 6 x 3 sets Incline DB Press 25kg x 8 x 4 sets Pullups bwt +5kg x x 6 x 2 sets Reverse curls 17.5kg x 10 20kg x 10 Stair Master 12.5 mins @10 This was a reasonable 1st session of a new upper body block. Bench was predictably quite easy, as were incline press. Pull ups were good, added another set to with 5kg. (91.7)
Billwest		...	24-06-2024 @ 18:49
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 145kg x 3 145kg x 3 145kg x 3 145kg x 5 (AMRAP) Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 5 175kg x 5 175kg x 5 175kg x 5 175kg x 5 Copenhagen Planks 2 x 20 secs each side Side plank 1 x 1 min each side Bar Hangs 2 x 1 minute This was a hot and sweaty session, hottest of the year so far. Paused Squats felt quite hard, but I think I'm pausing them for longer than previously. Deadlifts moved ok. Mostly in fairly good starting position, apart from 1st rep of 4th working set. Happy to get this done with few traumas. (92.3)
Billwest		...	26-06-2024 @ 12:54
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday DB Overhead 15kg x 8 22.5kg x 8 x 4 sets DB Rows 40kg x 10 x 4 sets CGBP 50kg x 5 72.5kg x 8 x 4 sets HG iso Pulldown 85kg x 8 x 4 sets Lat Raises 12.5kg x 12 x 3 sets DB Curls 12.5kg x 10 15kg x 10 This was a fairly straightforward session - hypertrophy based, which too about an hour. Pressing was all fairly easy, just going to add 2.5kg x per week. Same with DB Rows. (91.8) Another hot one
Billwest		...	28-06-2024 @ 19:07
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 1 157.5kg x 3 157.5kg x 3 157.5kg x 3 157.5kg x 5 (AMRAP) SLDL 60kg x 5 100kg x 5 145kg x 5 x 5 sets Planks 1 min x 2 Bar Hangs 1 min x 2 This should have been an easier session that it was. I was well rested with few aches and pains. In the event, I just did not feel motivated. Each set felt quite hard. I made the reps all the same though and will just chalk it up to experience. SLDLs also moved a bit more slowly than usual. (92.3)
Billwest		...	30-06-2024 @ 14:37
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench Press 40kg x 5 60kg x 3 80kg x 2 87.5kg x 6 87.5kg x 6 87.5kg x 6 Pendlay Rows 70kg x 6 92.5kg x 6 x 3 sets Incline DB Press 27.5kg x 8 x 4 sets Weighted Pull ups bwt +5kg x 6 x 3 sets Reverse Curls 20kg DBs x 10 x 2 sets This went ok. Bench wasn't too bad, especially when I was consistent with reps. Incline BD were fine. Very pleased with 3 sets with an extra 5kg on pull ups, will add weight next week. (92.2)
Billwest		...	01-07-2024 @ 16:49
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 4 140kg x 4 140kg x 4 Deadlift 60kg x 5 100kg x 3 140kg x 3 170kg x 2 185kg x 4 185kg x 4 185kg x 4 185kg x 4 185kg x 6 (AMRAP) Copengagen Plank 2 x 20 secs per side Side plank 1 min each side bar hangs 1min x 2 This was a good session, despite not having a great nights sleep. Paused squats were quite straightforward, and deadlift was easier than expected, though by the end I was tiring and my back was aching a bit (91.6)
Billwest		...	03-07-2024 @ 14:07
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 03.07.2024 @ 14:08 PM by Billwest Wednesday DB Shoulder Press 15kg x 8 25kg x 8 x 4 sets DB Rows 42.5kg x 10 x 4 sets CGBP 50kg x 5 75kg x 8 x 4 sets HG Iso pulldown 85kg x 8 x 4 sets Lat Raises 12.5kg x 12 x 3 sets DB Curls 12.5kg x 10 15kg x 10 17.5kg x 8 StairMaster 10 mins@10 Steady session. First 3 exercises were all with heavier weights than last week. Nothing felt that difficult. Shoulders and arms feeling fine. Job Done. Only slight down was that I forgot to take music, so I stopped the cardi 5 mins early as I was bored (91.6)
Billwest		...	05-07-2024 @ 14:50
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 152.5kg x 4 152.5kg x 4 152.5kg x 4 SLDL 60kg x 5 100kg x 3 130kg x 3 152.5kg x 4 x 4 152.5kg x 8 (AMRAP) Planks 1 min x 2 Dead Hangs 1 min x 2 On squats today I was a bit tentative, as my back was a bit achy after warm up. It was fine in the end, but it did affect my squats a bit. SLDLs were quite easy and on the last set it was, surprisingly, only lack of grip which forced me to stop at 8. (92.3)
Billwest		...	05-07-2024 @ 14:50
Member 541, 5111 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 05.07.2024 @ 14:51 PM by Billwest double post

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