Training for the Master's Classic March15/16

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Billwest		...	01-10-2024 @ 20:24
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 4 150kg x 4 150kg x 8 (AMRAP) Copenhagen Planks 2 x 20 secs each leg Bulgarian SS 20kg x 10 25kg x 10 30kg x 10 Planks 1 min x 2 Bar Hangs 1 min x 1 This was a good session. Squatting reasonably fluent. Bulgarian split squat were hard, as my balance was not so great. (91.3)
Billwest		...	02-10-2024 @ 22:09
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Paused Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 3 90kg x 3 90kg x 3 90kg x 5 (AMRAP) Incline Press 50kg x 5 70kg x 5 x 5 Reverse Curls 17.5kg x 10 x 3 sets Pressdown machine 60kg x 12 70kg x 12 x 2 sets This was just about ok, considering I had to bring it forward a day due to work. Still tired from squats yesterday, so a low energy session. A lot of pain in left forearm meant AMRAP set was not really to the limit. Incline press not a lot of fun either, but got it done (90.8)
Billwest		...	04-10-2024 @ 15:56
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 04.10.2024 @ 15:57 PM by Billwest Friday Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 175kg x 2 185kg x 2 Speed Deadlifts 150kg x 3 x 8 (e90s) SLDL 135KG X 8 X 3 Supersetted with Bent over Rows 85kg x 8 x 3 sets hammer Grip Iso pulldowns 80kg x 8 x 3 sets Back Raises bwt +15kg x 8 x 3sets This was generally a good session, if a bit low energy coming athe end of the 1st weeks teaching. Top set of deadlift was slower than I'd have liked, but I did do a total reset between reps. The rest was fairly hard. Weights on 3 of the 4 supporting exercises were up, only back raises stayed the same. That is because they make my quads sore. 26 sets in 1 hour. Good speed.(91.2)
Billwest		...	06-10-2024 @ 13:53
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday OHP 20kg x 8 40kg x 5 50kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 5 (AMRAP) CGBP 60kg x 5 80kg x 2 85kg x 5 x 5 Lat Raises 12.5kg x 12 x 3 sets DB Curls 15kg x 10 x 2 sets Overhead Press was hard today. I feel like I've lost a lot of shoulder strength recently. Close Grip on the other hand was not so bad. Let's hope I can keep both improving . (91.8)
Billwest		...	08-10-2024 @ 16:07
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 08.10.2024 @ 16:08 PM by Billwest Tuesday 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 3 Copenhagen Planks 2 x 20 secs each leg Bulgarians bwt + 20kg x 10 bwt + 25kg x 10 bwt +30kg x 10 Planks 1 min x 2 Bar Hangs 1 min x 2 This felt like hard work today. Squats felt ok in the warm up, but working sets were all a bit harder than they should have been A couple of months agoi I did 3 triples@160 and an AMRAP set of 6@160. Today I had very little left on the last set. I suppose I'll just grind on until I see some improvement. (91.8)
Billwest		...	11-10-2024 @ 16:14
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 1 95kg x 2 95kg x 2 95kg x 2 95kg x 2 95kg x 4 (AMRAP) Incline Press 50kg x 5 72.5kg x 4 x 5 sets Machine Pressdowns 60kg x 12 80kg x 12 x 2 sets Reverse Curls 17.5kg x 10 x 3 sets Paused bencg went fairly well today. All felt fairly comfortable and on the last set I had 1 or maybe 2 reps left at the end, and more importantly, it was painfree. Long may it continue. (91.4)
Billwest		...	12-10-2024 @ 14:57
Member 541, 5127 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 160kg x 2 180kg x 1 195kg x 2 Speed Deads 160 x 3 x 6 sets (e2m) SLDL 140 X 8 X 3 SETS ss with Bent Ropws 90kg x 8 x 3 sets Hammer strength ISO Pulldowns 85kg x 8 x 3 sets Back Raises bwt +20kg x 8 x 3 sets This was a pretty good workout, if you take out the top set of deadlifts, which felt quite hard. The rest felt quite fluent, and I'm sure it is improving my fitness. 24 sets in just over an hour is pretty quick for me. (91.4)
Billwest		...	14-10-2024 @ 17:14
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Overhead Press 20kg x 8 40kg x 5 50kg x 3 57.5kg x 4 x 3 sets Close Grip Bench 60kg x 5 80kg x 3 90kg x 4 x 4 90kg x 6 (AMRAP) Lat raises 12.5kg x 12 x 3 sets Reverse Curls 20kg x 10 x 3 sets Overhead felt quite good today, certainly felt better than the last 2 weeks. Close Grip was OK, there was a bit of pain in my left lower back setting up, but that was gone by the end. Whole session lasted less than an hour, another bonus (91.8)
Billwest		...	16-10-2024 @ 18:57
Member 541, 5127 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 x 2 145kg x 3 x 6 sets Bulgarian SS 20KG X 10 per leg 25KG X 10 per leg 30kg x 10 per leg Copenhagen Planls 2 x 20 secs per leg Plank 1min x 1 Bar hangs 1 min x 1 This was a poor session. Low energy, and at times it was a bit of a struggle. L;at couple of weeks squat has been feeling really poor, and I'm not sure why. (91.2)
Billwest		...	18-10-2024 @ 16:14
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused Bench Press 40kg x 5 60kg x 5 80kg x 3 87.5kg x 4 87.5kg x 4 87.5kg x 4 87.5kg x 7 (AMRAP) Incline Press 50kg x 6 67.5kg x 6 x 4 sets Machine Pressdown 60kg x 12 80kg x 12 90kg x 12 Not a bad session. Building up some reasonable volume of paused bench. Last set was pretty much to the limit. But all reps were well paused and little or no pain in writs and forearms. Incline wasa bit painful in the left wrist. Maybe I'll ditch them for dumbbells next week. (91.6)
Billwest		...	19-10-2024 @ 15:04
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Deadlift 60kg x 5 100kg x 5 130kg x 2 150kg x 2 170kg x 2 190kg x 1 207.5kg x 2 Speed deadlifts 172.5kg x 3 x 5 (e2m) SLDL 145kg x 8 x 3 HG Pulldowns 90kg x 8 x 3 sets Back raises Bwt + 20kg x 8 x 3 sets Good workout, and most unexpected. My best deadlift double of the year. A bit of a grind, but it has given me fresh impetus. After that speed deadlifts were anything but speedy. Sldls moved well. I abandoned rows for the sake of my forearms. Pull downs were hard, while back raises were surprisingly easy. (91.6)
Billwest		...	21-10-2024 @ 17:51
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Overhead Press 20kg x 8 40kg x 5 50kg x 3 60kg x 2 x 5 sets CGBP 60kg x 5 82.5kg x 6 x 4 sets Reverse Curls 20kg x 10 x 3 sets Lat Raises 12.5kg x 12 x 3 sets This was OK. Overhead moved ok, though close grip was a bit unstable. Still, I made the reps. Onward and upward. Got confirmation I'm doing the WM Winter Cup in just under 8 weeks. No specific goals, except to go 9 for 9.
Billwest		...	23-10-2024 @ 18:04
Member 541, 5127 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 x 2 160kg x 1 150kg x 3 150kg x 3 150kg x 3 Paused Squats 130 x 3 x 3 Copenhagen Planks 2 x 20 secs per leg Planks 1min x 2 Bar Hangs 1 min x 2 OK session. Squats still feeling like hard work, even they looked OK when I played back recordings. I suppose it is just a case grinding away and hoping things change. I think the reason for this is my raised step count in the past month and my deadlift session, which is taking a lot out of me. (91.6)
Billwest		...	25-10-2024 @ 18:39
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused Bench Press 40kg x 5 60kg x 5 80kg x 3 92.5kg x 3 92.5kg x 3 92.5kg x 3 92.5kg x 5 (AMRAP) Incline Press 50kg x 5 72.5kg x 5 x 4 sets Machine pressdowns 70kg x 12 80kg x 12 90kg x 12 This was a reasonable session. Paused bench starting to feel more consistent,. though still a way to go there. Inclines still feeling a bit rubbish but never mind. In and out in less than an hour, which is also good. (91.8)
Billwest		...	26-10-2024 @ 15:16
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Deadlift 60kg x 5 100kg x 5 130kg x 2 150kg x 2 170kg x 2 185kg x 3 x 3 Speed deads 150kg x 3 x 3 Power Shrugs 125kg x 5 x 3 sets SLDL 150 x 5 x 3 sets Pendlay Rows 90 x 5 x 3 sets Hammer Grip Pulldowns 90kg x 5 95kg x 5 x 2 sets Back Raises Bwt + 25kg x 8 x 3 sets Tough session, but in the end not a bad one, considering how tired I've been. Top sets of deadlifts left a lot to be desired, but everything else moved fine. (91.3)

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