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Training for the Master's Classic March15/16

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Billwest		...	05-08-2024 @ 16:37
Member 541, 5108 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 1 160kg x 3 160kg x 3 160kg x 3 160kg x 6 (AMRAP) Paused Squats 140kg x 3 x 3 sets Planks 1 min x 2 Bar Hangs 1 min x 2 This was a reasonably good session. the AMRAP set matched a squat session from 2 months ago, all the more surprising as my squatting has helped just a touch weaker the last month or so. So I'll take that. (91.6)
Billwest		...	07-08-2024 @ 23:18
Member 541, 5108 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 80kg x 3 80kg x 3 80kg x 3 80kg x 3 Pendlay Rows 70kg x 8 85kg x 8 x 4 sets Incline DB Press 32.5kg x 8 27.5kg x 8 x 3 sets Weighted Pull ups Abandoned these as my left forearm tightened up All in all a fairly easy session. Will probably go for a max single on Sunday, all being well. (91.6)
Billwest		...	08-08-2024 @ 16:22
Member 541, 5108 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 185kg x 5 185kg x 5 185kg x 5 SLDL 152.5kg x 5 x 3 sets Copenhagen Plank 2 x 20 secs each leg Side Planks 1 min each side Bar Hangs 1m x 2 This was a fairly straightforward session. Final set of deadlift was probably about RPE 5 or 6. Reasonably fluent. (91.6)
Billwest		...	11-08-2024 @ 12:55
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday # Bench Press 40kg x 5 60kg x 5 80kg x 3 90kg x 1 100kg x 1 110kg x 1 95kg x 4 95kg x 4 80kg x 8 80kg x 8 One arm Dumbbell Rows (straps) 47.5kg x 10 x 4 sets DB Shoulder Press 22.5kg x 8 25kg x 8 x 2 sets Pull ups bwt x 8 x 2 sets Had been planning to go for a max on bench today. Shoulders weren't feeling great so I went close-ish. 110 was hardish but never really in doubt, so will add 2.5 next week. 95 on down sets felt a bit difficult, and 80s a breath of fresh air. (91.9)
Billwest		...	13-08-2024 @ 20:48
Member 541, 5108 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 160kg x 1 170kg x 2 170kg x 2 170kg x 3 Paused squats 150kg x 2 150kg x 2 150kg x 2 Planks 1min x 2 Bar hang 1min x 2 This was not a day when I was feeling great. Didn't train yesterday because it was too hot, and I have been feeling really lethargic recently. Was not expecting to make reps today, so a couple of doubles and a triple was not too bad, though I'd expect 4 or 5 reps on a good day. (92.2)
Billwest		...	15-08-2024 @ 16:30
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Close Grip 40kg x 5 60kg x 5 80kg x 3 90kg x 6 95kg x 5 85kg x 8 85kg x 8 Pendlays 70kg x 8 85kg x 8 x 4 sets Incline DB Press 30kg x 8 x 4 sets HG Iso pulldown 85kg x 8 x 3 sets This was ok. Top set a rep short of what I'd hoped for, but pleased with the volume on the down sets. Incline press I was pleased with, especially they were not as stable as I'd have liked because my triceps were knackered. Stopped a set short on pulldowns, I don't trust my left bicep atm, feels a bit tight. (92.2)
Billwest		...	16-08-2024 @ 16:27
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 1 195kg x 4 195kg x 4 195kg x 8 (AMRAP) SLDL 140KG X 5 160KG X 4 160KG X 4 160KG X 8 (amrap) Copenhagen Planks 2 x 20 secs each leg Side Planks 1min each side Bar hangs 1min x 1 No part of this deadlift session was fun. The Amrap set on deadlifts was a victory of stubborness and an unwillingness to quit over fluency. But I got it done. Looking forward to maxing out squat and deadlifts in a couple of weeks time. (91.8)
Billwest		...	18-08-2024 @ 13:19
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench press 40kg x 5 60kg x 5 80kg x 3 95kg x 1 105kg x 1 112.5kg x 1 92.5kg x 6 92.5kg x 6 DB Rows 47.5kg x 10 x 3 sets DB Shoulder Press 25kg x 8 x 3 sets Pull ups bwt x 8 x 2 sets This was an OK session. Not super motivated, but i got done what I had to do. 112.5 on bench was hard, I hope I have another 2.5 on that next week. Was planning to do 3 done sets@92.5 but was too close to the hooks and hit the upright twice on that 2nd set which made it hard. Did more pull ups, the caution I was taking with my left bicep was perhaps unnecessary. (91.9)
Billwest		...	20-08-2024 @ 17:23
Member 541, 5108 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 160kg x 1 175kg x 1 180kg x 1 150kg x 5 150kg x 5 150kg x 5 Planks 1 min x 2 bar hangs 1 min x 2 This was a reasonable session. 180 equals the most I have squatted since Covid. I might put another 5kg on next week just to test myself. The down sets were not very fluent, though they weren't hard. (91.9)
Billwest		...	22-08-2024 @ 12:53
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Close Grip Bench 40kg x 5 60kg x 5 80kg x 3 95kg x 5 85kg x 8 85kg x 7 Pendlay Rows 70kg x 8 85kg x 8 x 3 sets Incline DB Press 25kg x 8 30kg x 8 x 3 sets HG ISO pulldown 85kg x 8 x 4 sets This was just about ok. Not helped by left wrist and forearm pain which meant- on pressing- that anything even slightly offline was a bit painful. Just wanted to get some work done today.
Billwest		...	24-08-2024 @ 13:35
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Deadlift 60kg x 5 100kg x 5 140kg x 3 170kg x 2 180kg x 3 190kg x 3 200kg x 3 Split squats bwt x 10 bwt +10kg x 10 Copenhagen Planks 2 x 20 secs each leg Bar Hangs 1 min x 2 This was what I was afraid of. Was feeling a bit beat up up goin into this after nearly maxing squat on Tuesday and hiiting a rep max on deads last Friday. From the warm up sets everything felt heavy. My lower back and hamstrings did not enjoy this. Was hoping for ascending triples at 190/200/210, but had to scale that back by 10 kg. Was hoping for a max out squat and deadlift on Wednesday, but after this, I'll have to play it by ear. (92.4)
Billwest		...	26-08-2024 @ 13:41
Member 541, 5108 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 95kg x 1 105kg x 1 115kg x 1 80kg x 8 80kg x 8 80kg x 8 Machine Rows 40kg x 10 80kg x 10 100kg x 10 120kg x 10 DB OHP 25kg x 8 x 3 sets Hanging leg raises 2 x 20 Triceps press down machine 40kg x 12 80kg x 12 x 2 sets Made a single at 115, which was the aim, though it was a bit of a grind. Rest was just hypertrophy stuff. One more session before a long weekend away on Thursday. (92.4)
Billwest		...	28-08-2024 @ 14:16
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x2 155kg x 1 165kg x 1 175kg x 1 Deficit deadlifts (2.5 inches) 60kg x 5 100kg x 3 140kg x 2 160kg x 2 180kg x 2 190kg x 2 Conventional deadlift 210 x f This was rather a frustrating session. Squat was OK, but nothing more than 180 was there today. Sacked off conventional deads for deficit. 2@190 was a best at this height. Then for some reason I decided to go for 210 conventional, bad choice. Now time for a few days off. (92.3)
Billwest		...	02-09-2024 @ 18:37
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 02.09.2024 @ 18:38 PM by Billwest Monday Bench TNG 40kg x 5 60kg x 5 80kg x 3 92.5kg x 3 85kg x 3 85kg x 3 85kg x 3 2 Board Press 90kg x 3 100kg x 5 90kg x 5 x 2 sets DB Rows 40kg x 12 x 3 sets OHP 40KG X 6 50KG X 6 Pull ups bwt + 5kg x 6 x 3 sets This was a bit like hard work. Touch and Go bench was fine, not too hard. 2 board was actually a bench block, so bringing it to the right point on my chest was tricky, which meant that they were paused in effect. Anyway, another possible tool to use. Pull ups were fine, despite me being worried about my left bicep.
Billwest		...	03-09-2024 @ 16:41
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tues Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 5 155kg x 1 130kg x 5 x 3 sets Deficit Deads 70kg x 5 110kg x 3 155kg x 5 145kg x 5 x 3 sets Bulkgarian split squats bwt +10kg x 10 bwt +15kg x 10 bwt x 20kg x 10 Back Raises bwt + 15kg x 10 x 3 sets Bar Hangs 1 min x 2 This was a reasonable session. Squat wasn't difficult but my hips and lower back both feeling a bit rusty after a few days away. Nothing was difficult though. Deficit deadlifts, back raises and bulgarian split squats are new, so I imagine I will be a bit sore tomorrow. (92.0)

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