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Training for the Master's Classic March15/16

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BillwestIcon...08-07-2024 @ 15:57 
Member 541, 4948 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Bench Press
40kg x 5
60kg x 5
80kg x 3

90kg x 6
90kg x 6
90kg x 6

Pendlay Rows
70kg x 6

95kg x 6 x 3 sets

Incline DB
27.5kg x 8
30kg x 8 x 3 sets

Weighted Pull ups
bwt +7.5kg x 6
bwt +5kg x 6 x 2 sets

Reverse DB Curls
20kg x 10 x 3 sets

This was a solid session. Everything moved ok. Added a little weight on all the main exercises. (91.9)
BillwestIcon...09-07-2024 @ 19:03 
Member 541, 4948 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
140kg x 1

147.5kg x 2
147.5kg x 2
147.5kg x 2
147.5kg x 2
147.5kg x 2

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2

170kg x 6
170kg x 6
170kg x 6
170kg x 6

Copenhagen Planks
2 x 20 secs each side

side planks
1 min each side

Bar Hangs
1 min x 2

This was a good session in extremely humid conditions. I was dripping sweat without being that hot. Paused Squats were ok, deadlifts moved well, but I did not have enough rest between sets as I was short of time, and gradually ran out of energy. (91.9)
BillwestIcon...11-07-2024 @ 14:02 
Member 541, 4948 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Thursday

DB Shoulder Press
15kg x 8
20kg x 5

25kg x 8
27.5kg x 8 x 3 sets

DB Rows
45kg x 10 x 4 sets

CGBP
60kg x 5

77.5kg x 8 x 4 sets


HG Iso pulldown
85kg x 8 x 4 sets

DB Curls
15kg x 10 x 2 sets

The pressing today was hard. Shoulder press was right on the limit, and close grip 3rd set was right on the limit, though the 4th set was slightly easier. Back exercises were a little easier. Generally this was quite a full-on session (91.7)
BillwestIcon...12-07-2024 @ 19:48 
Member 541, 4948 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 1
152.5kg x 1

162.5kg x 2
162.5kg x 2
162.5kg x 2
162.5kg x 2
162.5kg x 2

SLDL
60kg x 5
100kg x 3

140kg x 6 x 4

Planks
1 min x 2

Bar hangs
1 min x 2

Squatting today was hard from the beginning. Didn't feel great in warm-up and didn't get much better. But at least I got it done. Stiff leg deads were much easier. (91.7)
BillwestIcon...16-07-2024 @ 19:35 
Member 541, 4948 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Bench Press
40kg x 5
60kg x 5
80kg x 3

87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
92.5kg x 3
92.5kg x 6 (AMRAP)

Pendlay Rows
70kg x 6
90kg x 6 x 3 sets


Incline DB Press
27.5kg x 8 x 4 sets


Pull ups
bwt + 5kg x 6 x 2 sets

Reverse DB Curls
20kg x 10 x 2 sets

Got back from a few days away in Broadstairs and went straight to the gym. It went quite well. Bench was fine, as were Pendlays. I was a bit tired across the chest and shoulders by the time of DB press. Pull ups were in a different place with a less than ideal set up. (92.4)
BillwestIcon...18-07-2024 @ 14:13 
Member 541, 4948 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Thursday

Paused 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


Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2

180kg x 5
180kg x 5
180kg x 5
180kg x 5

Copenhagen Plank
20 sec x 2 each leg

Side plank
1 min x each side

Bar Hangs
2 x 1 min

This was a hard-ish workout. Neither paused squats or deadlifts moved as nicely as I'd have liked, and on paused squats my right knee was a bit sore. Anyway I got through it. Maybe I just need to man up and prepare for the grind. (91.3)

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