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Training for the Master's Classic March15/16

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Billwest		...	08-07-2024 @ 15:57
Member 541, 5091 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)
Billwest		...	09-07-2024 @ 19:03
Member 541, 5091 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)
Billwest		...	11-07-2024 @ 14:02
Member 541, 5091 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)
Billwest		...	12-07-2024 @ 19:48
Member 541, 5091 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)
Billwest		...	16-07-2024 @ 19:35
Member 541, 5091 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)
Billwest		...	18-07-2024 @ 14:13
Member 541, 5091 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)
Billwest		...	21-07-2024 @ 12:54
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Close Grip 40kg x 5 60kg x 5 75kg x 12 75kg x 8 75kg x 8 75kg x 10 DB Rows 47.5kg x 10 x 4 sets DB Shoulder Press 20kg x 6 22.5kg x 6 x 3 sets HG Pulldowns 85kg x 8 90kg x 8 x 3 sets Lat Raises 12.5kg x 12 x 3 sets Close Grip felt quite good today, probably another rep or two on the last set if I'd wanted them. Both DB Rows and pulldowns a bit heavier than last week. (91.5)
Billwest		...	22-07-2024 @ 16:40
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 5 140kg x 5 140kg x 5 140kg x 5 140kg x 8 (AMRAP) Paused Squats 120kg x 5 x 3 sets Planks 1 min x 2 Bar Hangs 1 min x 2 This was a change in program for me. I wanted something a bit more responsive to how I felt on the day. This is a result of feeling really lethargic the last few days and particularly this morning. As it was, today did not feel bad once I got into the session. Fairly straightforward weight, decent volume, job done (91.5)
Billwest		...	24-07-2024 @ 14:37
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Bench Press 40kg x 5 60kg x 5 80kg x 3 90kg x 5 90kg x 5 95kg x 3 95kg x 3 95kg x 3 95kg x 6 (AMRAP) Pendlay Rows 70kg x 6 90kg x 6 x 3 sets Incline DB Press 27.5kg x 8 30kg x 8 x 3 sets Weighted Pull ups bwt +7.5kg x 6 x 2 sets bwt +5kg x 6 Reverse Curls 20kg x 10 x 3 sets Good pressing session. Second bench session in a row when I did better than expected. No wrist, forearm or shoulder pain either. Long may it continue. Incline press was also up in weight. Weighted pull ups up slightly on last time. (92.3)
Billwest		...	25-07-2024 @ 16:28
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Deadlift 60kg x 5 100kg x 5 140kg x 3 170kg x 2 190kg x 4 190kg x 4 190kg x 4 190kg x 8 (AMRAP) SLDL 140 x 5 x 3 sets Copenhagen planks 2 x 20 secs each Side Planks 1 min each side Bar Hangs 1min x 2 This was a good deadlift session. 190 felt heavy and didn't move amazingly quickly, but it was steady. Quite surprised I made 8 reps on last set, as I was not feeling stong today. Earlier sets of 4 had felt like RPE 7 OR 8. (91.8)
Billwest		...	28-07-2024 @ 13:09
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Close Grip 40kg x 5 60kg x 5 80kg x 1 82.5kg x 10 82.5kg x 8 82.5kg x 8 82.5kg x 8 82.5kg x 8 DB Rows 45kg x 10 x 4 sets DB Shoulder Press 22.5kg x 8 25kg x 8 x 3 sets HG Pulldowns 85kg x 8 x 4 sets Lat raises 12.5kg x 12 x 3 sets Seated DB Curls 15kg x 10 x 2 sets Good pressing session. Close grip felt better than of late, and Dumbbell shoulder press, though not particularly stable after close grip, was also better than last week. Back exercises felt marginally harder (92.0)
Billwest		...	29-07-2024 @ 16:31
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 4 150kg x 4 150kg x 4 150kg x 4 150kg x 6 (AMRAP) Paused Squat 130 x 4 x 3 sets Front Planks 1 min x 2 Bar Hangs 1 min x 2 This was ok. Squats were reasonably fluent, and considering how warm it was, this felt ok. Only did 6 reps on the last set. A couple of mistimed reps so I decided to call it quits rather than risk injury. On another day, probably another couple of reps there. (92.0)
Billwest		...	31-07-2024 @ 15:42
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 40kg x 5 60kg x 5 80kg x 3 97.5kg x 3 97.5kg x 3 97.5kg x 3 102.5kg x 1 102.5kg x 1 102.5kg x 3 (AMRAP) Pendlay Rows 70kg x 8 85kg x 8 x 4 sets Incline DB Press 30kg x 8 x 4 sets Weighted Pull ups bwt + 7.5kg x 6 x 2 sets This was just about ok. Bench felt quite heavy today, and I would not have thought I'd have got even 3 reps on the final set. Incline DB felt pretty good, for once. By upping the reps of Pendlays I ensured I would not get 3 sets@7.5kg on pull ups. (92.3)
Billwest		...	01-08-2024 @ 16:08
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 175kg x 6 175kg x 6 175kg x 6 SLDL 145kg x 6 145kg x 6 145kg x 6 Copenhagen planks 2 x 20 secs on each leg Side plank 1 min per side bar hang 1 min x 2 On the face of it not a hard session, and I got through it all in about 45 minutes actual training time, but it was so humid I was actually dripping with sweat. Pooh!! (91.9)
Billwest		...	04-08-2024 @ 19:40
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Close Grip Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 8 90kg x 5 90kg x 5 90kg x 5 90kg x 5 DB Rows 45kg x 10 x 4 sets DB Shoulder Press 22.5kg x 8 25kg x 8 x 3 sets HG Pulldowns 85kg x 8 90kg x 8 x 3 sets Lat Raises 12.5kg x 12 x 3 sets This was a decent session of close grip, surprising as my forearms and wrists were a a bit achy today which made descent a bit haphazard. Nevertheless I got the sets and reps that I wanted. Used straps on DB Rows as my left forearm was sore, and it made them so much easier. Everything else was fine. (91.6)

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