Training for the Master's Classic March15/16

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Billwest		...	28-10-2024 @ 21:50
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 57.5kg x 4 57.5kg x 6 (AMRAP) Close Grip 60kg x 5 80kg x 3 87.5kg x 5 x 4 sets Reverse Curls 20kg x 10 x 3 sets Lat Raises 12.5kg x 12 x 3 sets This was a decent session. Overhead Press was better than recently, and close grip felt OK. Had felt pretty weary heading into it, so I'm satisfied. (91.4)
Billwest		...	30-10-2024 @ 18:00
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 155kg x 1 165kg x 1 155kg x 0 155kg x 3 155kg x 3 155kg x 3 Paused Squat 135kg x 3 x 3 Copenhagen planks 2 x 20 secs each leg Plank 1 min x 2 Bar Hangs 1 min x 2 This was poor. Working sets were a real struggle today. First set@155 I completely lost it forward. Somewhat embarrassing. Hurt my back and knees. However came straight back and did 3 triples like I intended. And i have lost a bit of weight, which is weird(90.7)
Billwest		...	01-11-2024 @ 15:42
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 01.11.2024 @ 15:42 PM by Billwest Friday Paused Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 1 97.7kg x 2 97.5kg x 2 97.5kg x 2 97.5kg x 2 97.5kg x 3 Incline DB 25kg x 10 27.5kg x 10 x 2 sets Press down machine 70kg x 12 80kg x 12 90kg x 12 This was reasonably OK. Bench did feel heavy today, but I made 5 doubles with few issues. Only thing, pain in eft wrist was back which was annoying. Also changed from incline barbell to db's to reduce this. Not sure if it worked (91.1)
Billwest		...	02-11-2024 @ 15:10
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 02.11.2024 @ 15:11 PM by Billwest Saturday Deadlift 60kg x 5 100kg x 5 130kg x 3 150kg x 3 170kg x 5 170kg x 5 170kg x 5 HG Pulldowns 80kg x 8 90kg x 8 x 3 sets Rowing machine - wide grip Pin10 x 10 x 3 sets Side plank 1 x 45 sec each side Bar Hangs 1 x 45 secs Deload session today. 2 reasons for this; firstly I have not been recovering well recently and my squat was suffering from all volume on deadlidt session. Secondly, my foot has been hurting and I think I might be getting plantar fascitus again. Anyway, deads today were reasonably easy, and I think this will be easy to recover from . 90.6)
Billwest		...	04-11-2024 @ 16:06
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 62.5kg x 2 62.5kg x 2 62.5kg x 2 62.5kg x 2 Close Grip 60kg x 5 80kg x 3 92.5kg x 4 92.5kg x 4 92.5kg x 3 80kg x 6 Reverse Curls 20kg x 10 x 3 sets Lat Raises 12.5kg x 12 x 3 sets This was not a great session. Overhead was hard and cose grip -which should have been 4 x 4 - faded to quickly, not helped by setting a bench up in the squat rack. Oh well, the only way is up I suppose. (91.2)
Billwest		...	05-11-2024 @ 16:51
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 130kg x 5 135kg x 5 135kg x 5 SLDL 60kg x 5 100kg x 5 120kg x 5 130kg x 5 130kg x 5 Copenhagen planks 1min x 2 Planks 1 min x 2 Bar Hangs 1 min x 2 An easy reload session today, as my lower back has been feeling a bit twingey recently. Anyway, nothing hurt today weights moved well. Job done. (91.5)
Billwest		...	08-11-2024 @ 15:45
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 4 90kg x 4 90kg x 4 90kg x 6 (AMRAP) Incline DB press 30kg x 8 x 3 sets Dips machine 70kg x 12 80kg x 12 x 2 sets A short and sweet session. Paused Bench felt quite good. Trying to do a bit more volume seems to.be paying off, though I don't expect massive improvements in 5 weeks time. (92.0)
Billwest		...	09-11-2024 @ 18:45
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Box Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 2 140kg x 2 Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 4 180kg x 4 180kg x 4 180kg x 6 (AMRAP) HG Pulldowns 80kg x 8 90kg x 8 x 3 sets Wide Grip Pulley Rows Pin10 x 10 x 3 sets Satisfactory session. Used box squats to get primed for deadlifts. 12 inch box felt a bit low. Deadlifts reasonably smooth. Not sure how many reps I had in reserve on the last set. 2-3 maybe. (90.6)
Billwest		...	11-11-2024 @ 17:37
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 3 60kg x 3 60kg x 3 CGBP 60kg x 5 80kg x 3 85kg x 6 x 3 sets Pull ups Bwt x 6 x 3 sets Lat Raises 15kg x 10 x 2 sets Relatively straightforward session. Overhead was fine, bot a huge amount more there today. Close Grip was harder, my left forearm was playing up a bit. Pull ups were nor a great idea, still a bit sore from Saturday's back efforts. (91.5)
Billwest		...	12-11-2024 @ 18:52
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 5 140kg x 5 140kg x 5 140kg x 5 140kg x 8 (AMRAP) SLDL 60kg x 5 100kg x 5 140kg x 5 x 3 sets Copenhagen planks 2 x 20 sec per leg Plank 1 min x 2 Bar Hangs 1 x 50 secs 1 x 45 secs Good session. After a number of not very goo session it was good to get some comfortable volume in. On the Amrap set I had at least 2 more reps. No point pushing too hard yet. Things might be starting to look up on squat. 150 next week. (90.8)
Billwest		...	15-11-2024 @ 18:09
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 80kgx 3 90kg x 1 95kg x 3 95kg x 3 95kg x 3 95kg x 4 Incline DB Press 30kg x 10 x 3 sets Dip machine 70kg x 12 80kg x 12 x 2 sets Quite happy with this. Made the reps and even sneaked an extra one on the last set. Very please with dumbbell press, especially after very nearly being maxed on bench. Over the past 8 weeks my paused bench has been very consistent. (91.1)
Billwest		...	16-11-2024 @ 14:23
Member 541, 5127 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Box Squat (12") 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 2 Deadlift 60kg x 5 100kg x 5 140kg x 2 160kg x 2 180kg x 1 190kg x 3 190kg x 3 190kg x 3 190kg x 5 (AMRAP) HG Pulldowns 90kg x 8 x 3 sets Side planks 1 min per side Bar Hangs 1 min This was satisfactory. Box Squats much improved, even with loose knee sleeves. Deadlift was OK, could have moved quicker. AMRAP set wad probably a couple reps in reserve. (91.1)
Billwest		...	18-11-2024 @ 17:49
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 3 60kg x 2 60kg x 2 62.5kg x 1 62.5kg x 4 (AMRAP) Close Grip 60kg x 5 80kg x 3 90kg x 5 90kg x 5 90kg x 5 Pull ups Bwt x 6 x 3 sets Lat Raises 15kg x 10 x 3 sets Reverse Curls 20kg x 10 x 2 sets This was just about ok. Would have liked another rep on the overhead, but it wasn't there today. Close Grip was a bit wobbly as shoulder stability was gone after the overhead. (91.4)
Billwest		...	19-11-2024 @ 18:26
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 4 150kg x 4 150kg x 6(AMRAP) SLDL 60kg x 5 100kg x 5 130kg x 3 150kg x 5 x 3 Planks 1min x 2 Bar Hangs 1min x 2 Copenhagen Planks 2 x 20 secs per leg Not a vintage performance by any means, but I got it done, with a rep or 2 to spare on the final set. Deadlift also felt a bit heavy. (90.9)
Billwest		...	22-11-2024 @ 20:25
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 100kg x 2 100kg x 2 100kg x 2 100kg x 1 Wide Grip Bench 80kg x 5 x 3 sets Incline DB 30kg x 8 x 3 sets One arm tri press 10kg x 10 x 2 sets Somewhat less than I'd hoped for tonight. 3 doubles and a single@100 while I had for 5 doubles. Not to worry, today was a low energy day. Next week I will focus more on singles. Rest of the workout was fine. (91.3)

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