Training for the Master's Classic March15/16

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Billwest		...	05-09-2024 @ 18:01
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Paused Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 1 100kg x 1 92.5kg x 3 85kg x 3 x 2 sets Pin Press 85kg x 5 80kg x 5 x 3 sets Machine Rows 60kg x 10 80kg x 10 100kg x 10 120kg x 10 HG Pulldowns 85kg x 8 x 2 sets This was ok, despite my shoulders and arms feeling a bit creaky. All prepped for the start of comp prep tyhe week after next (92.5)
Billwest		...	07-09-2024 @ 15:14
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Deadlift 70kg x 5 100kg x5 140kg x 3 160kg x 2 175kg x 5 190kg x 1 165kg x 5 x 3 sets Paused Squats 70kg x 5 100kg x 3 125kg x 5 115kg x 5 x 3 sets Planks 1min x 2 Bar hangs 1 x 45 secs Easy session today. Weights moved well, but so sticky in the gym (91.5)
Billwest		...	09-09-2024 @ 13:37
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Bench TNG 40kg x 5 60kg x 5 80kg x 3 90kg x 2 95kg x 1 87.5kg x 3 x 2 sets 87.5kg x 5 2 Board Bench Block 95kg x 5 DB Rows 40kg x 12 x 4 sets OHP 40kg x 6 52.5kg x 6 Weighted Pull ups bwt +5kg x 6 x 3 sets This was ok. Bench moved well, but the bench block was a disaster, so I'm going to ditch that and use Slingshot once again.
Billwest		...	10-09-2024 @ 19:46
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Squat 60kg x 5 80kg x 5 100kg x 3 120kg x 2 140kg x 1 145kg x 5 160kg x 1 135kg x 5 135kg x 5 135kg x 5 Deficit Deadlifts 60kg x 5 100kg x 3 140kg x 2 160kg x 5 150kg x 5 150kg x 5 150kg x 5 Bulgarian Split Squat BWT x 10 Bwt _20kg x 10 x 2 sets I quite enjoyed this session, even though external circumstances meant I was not as recovered as I might have been. Despite this, both squat and deadlift were fairly straightforward. (91.9)
Billwest		...	12-09-2024 @ 16:51
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 12.09.2024 @ 19:19 PM by Billwest Thursday Bench- Paused 40kg x 5 60kg x 5 80kg x 3 92.5kg x 1 102.5kg x 1 95kg x 3 87.5kg x 3 x 2 sets Pin Press 87.5kg x 5 82.5kg x 5 x 3 sets Row Machine 80kg x 10 100kg x 10 x 3 sets HG Iso Pulldown 80kg x 8 x 3 sets This was a fairly reasonable session after a few disrupted days. Top set on bench was ok, would liked it to move faster. Down sets were fine. Pin press had it set slightly above chest height for a change. Moved quite smoothly anyway. (91.2)
Billwest		...	13-09-2024 @ 17:53
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Deadlift 70kg x 5 110kg x 5 150kg x 3 170kg x 2 190kg x 5 170kg x 5 170kg x 5 170kg x 5 Paused Squats 70kg x 5 100kg x 3 130kg x 5 120kg x 5 x 3 sets Planks 1 min x 2 Bar Hangs 1 min x 2 Definitely fighting off a cold or something today. Felt very weak. Of course didn't help that I loaded 190 as my top set rather than 180. Felt awful, even allowing for the misload. Dowsets were easier. Paused squats though, felt better. (91.2)
Billwest		...	15-09-2024 @ 14:39
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench TNG 40kg x 5 60kg x 5 80kg x 3 90kg x 1 97.5kg x 3 90kg x 3 90kg x 3 90kg x 3 Slingshot 95kg x 5 x 3 sets DB Rows 40kg x 12 x 4 sets BB OHP 40kg x 6 50kg x 3 57.5kg x 6 Weighted Pull ups bwt +5kg x 6 x 3 sets This was not bad, despite the fact I've been trying to fight off a cold since about Thursday. I'd say bench was hard, but the sets with 90kg were almost tempo presses (in an attempt to take the pain away from my left forearm. The plan with slingshot is to keep it at 3 x 5 till I can't do that, then do a top set plus back offs. Press was on the limit. (91.2)
Billwest		...	17-09-2024 @ 14:38
Member 541, 5127 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 5 165kg x 1 140kg x 5 140kg x 5 140kg x 5 Deficit Deads 60kg x 5 100kg x 3 140kg x 3 165kg x 5 155kg x 5 155kg x 5 155kg x 5 Bulgarian Split squats Bwt x 10 Bwt + 20KG X 10 But + 25kg x 10 This was a harder than anticipated session, especially squats. Deadlifts were a bit better than expected though. (91.5)
Billwest		...	20-09-2024 @ 16:34
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Paused Bench Press 40kg x 5 60kg x 5 80kg x 3 95kg x 1 105kg x 1 97.5kg x 3 90kg x 3 90kg x 3 Pin Press 87.5kg x 5 82.5kg x 5 x 3 sets Row machine 80kg x 10 100kg x 10 x 3 sets HG Iso pulldown 85kg x 8 x 3 sets This was a reasonable session. 105 was not impossibly hard, despite being slightly the wrong line. Down sets were good work. Rest was fine (91.1)
Billwest		...	20-09-2024 @ 16:37
Member 541, 5127 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 170kg x 2 185kg x 5 200kg x 1 175kg x 5 175kg x 5 175kg x 5 Paused Squats 60kg x 5 100kg x 3 120kg x 2 135kg x 5 125kg x 5 125kg x 5 125kg x 5 Plank 1 min x 1 Bar Hangs 1 min x 1 Deadlift felt terrible today. 185 felt horrible while lifting, but looked ok on playback. 200 felt and looked terrible. Not sure why deads are so bad at the minute. Could be a combination of deficit deadlifts and standard deads is too taxing at the minute. (91.1)
Billwest		...	23-09-2024 @ 15:34
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday OHP 20KG X 8 40KG X 5 50KG X 3 60KG X 1 70KG X 1 Incline Press 40KG X 5 60KG X 5 70KG X 5 80kg X 5 CGBP 60kg x 5 80kg x 5 90kg x 5 80kg x 8 80kg x 8 Weighted Pull ups bwt +5kg x 6 x 3 sets Reverse Curls 17.5kg x 10 x 2 sets This was a 'different' session. I just wanted top get an idea of where I was on the 3 pressing movements. Of the 3, I was only really happy with close grip, which, surprise surprise, is the only one I have done regularly in the past 6 months. I intend to work on all 3 in the time between now and the end of the year. (91.3) ]
Billwest		...	24-09-2024 @ 16:48
Member 541, 5127 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 4 140kg x 4 140kg x 4 140kg x 8 (AMRAP) Bulgarian Split Squats 10kg per hand x 10 x 3 sets Copenhagen plank 1 x 20 secs per side Planks 1 min x 2 Bar Hangs 1 min x 1 This was an ok session. Wasn't feeling great but got it done. No idea if the final squat set was a true AMRAP. I decided on 8, made them, then racked it. Enough for today. Bulgarian split squats felt marginally better today, but Copenhagen squats directly after Bulgarians were super hard. (91.3)
Billwest		...	26-09-2024 @ 18:37
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Paused Bench 40kg x 5 60kg x 5 80kg x 3 85kg x 4 85kg x 4 85kg x 4 85kg x 7 (AMRAP) Incline Press 45kg x 6 65kg x 6 x 5 sets Pressdopwns pin10 x 12 pin11 x 12 x 2 sets This was a reasonable session. Decided to go back to basics on bench, and try and build some volume before going heavier. Worked ok, felt quite comfortable. AMRAP set was a rep or 2 away from failure. (91.3)
Billwest		...	27-09-2024 @ 16:23
Member 541, 5127 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 2 172.5kg x 2 Speed Deads 140 x 3 x 8 (e90s) SLDL 130 X 8 X 3 ss w BB Rows 80kg x 8 x 3 sets Iso front pulldowns 75kg x 8 x 3 sets ss/w back raises bwt +15kg x 8 x 3 sets Side planks 1 x 45 secs per side Bar Hangs 2 x 45 secs (smoother bar than usual) This was week 1 of Coan deadlift, adapted to me gym. Top set of deads was not that quick, but generally everything moved ok. I'm hoping that doing this will help get me out of my sluggish lifting of the past few weeks. (91.3)
Billwest		...	29-09-2024 @ 15:01
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Strict OHP 20kg x 8 50kg x 5 50kg x 3 55kg x 5 x 3 sets CGBP 60kg x 6 80kg x 6 x 5 sets Pull ups - slow eccentric bwt x 5 x 2 sets Lat Raises 12.5kg x 12 x 3 sets This was a fairly good session. Presses felt at about the right level of difficulty, seeing as how I haven't done them seriously all year. Close Grip went up somoothly. (91.9)

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