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Training for the Master's Classic March15/16

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Billwest		...	23-11-2024 @ 14:46
Member 541, 5108 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 140kg x 1 150kg x 2 155kg x 2 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 2 200kg x 2 200kg x 2 200kg x 4 ( AMRAP) HG Pulldowns 90kg x 8 x 3 sets Row machine 10 x 150 10 x 170 Bar Hangs 1 min x 1 This was not really the session I wanted. SI joint suddenly started aching in the middle the night, stopping me sleeping. And I ate something yesterday that really upset my insides this morning. So, in the circumstances, this was not a bad session, though not what I'd have chosen for 3 weeks out. (90.5)
Billwest		...	25-11-2024 @ 21:47
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Close Grip Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 1 95kg x 4 95kg x 4 95kg x 4 DB Shoulder Press 22.5kg x 8 x 3 sets Pull ups Bwt x 7 x 3 sets Lat Raises 15kg x 10 x 3 sets Reverse Curls 20kg x 10 x 2 sets Cut out barbell overhead today to focus on close grip, with less than 3 weeks to comp. It was OK but would have liked an extra rep or 2 on the 3rd set. Dumbbell presses were steady and pull ups felt good. (91.4)
Billwest		...	26-11-2024 @ 18:05
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 150kg x 1 160kg x 3 160kg x 3 160kg x 3 SLDL 60kg x 5 100kg x 5 140kg x 3 155kg x 5 x 3 sets Planks 1min x 2 Bar Hangs 1 min x 2 Copenhagen Planks 2 x 20 secs each leg This was not my best day. Could have done 1 or possibly 2 more triples @160, but saw no point in pushing myself to the limit on a day I was feeling tired before I started. (90.7)
Billwest		...	29-11-2024 @ 15:48
Member 541, 5108 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 95kg x 1 105kg x 1 95kg x 3 85kg x 5 Incline DB 32.5kg x 8 30kg x 8 x 3 sets Dip machine 70kg x 12 80kg x 12 x 2 sets This was just the workout I needed. Not too much volume, comfortable top single, and a couple of fairly comfortable down sets. Been tired and achy this week. Even had a nap at midday for half an hour when I got home from work. (91.1)
Billwest		...	30-11-2024 @ 17:57
Member 541, 5108 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 140kg x 2 150kg x 2 160kg x 2 Deadlift 60kg x 5 100kg x 3 140kg x 2 160kg x 2 180kg x 1 200kg x 1 210kg x f 210kg x 1 Pulldowns hg 90kg x 8 x 2 90kg x 10 Bar hang 1 min x 1 This was a bot of a poor session, though in the end I pulled 210, equalling my best deadlift of the year. Box Squat went well though. 15 days out ( 90.7)
Billwest		...	02-12-2024 @ 16:57
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Close Grip Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 3 95kg x 3 100kg x 3 100kg x 3 80kg x 8 DB Press 25kg x 8 27.5kg x 8 22.5kg x 8 Pull ups Bwt x 7 Bwt x 3 (slight pain in left elbow, so stopped) Lat Raises 15kg x 10 x 3 sets Reverse DB Curls 20kg x 10 22.5kg x 10 This was OK. Close Grip felt solid. Could have done another triple, but decided not to push it to the limit. DB presses were hard enough anyway. (91.1)
Billwest		...	03-12-2024 @ 17:43
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 03.12.2024 @ 17:43 PM by Billwest Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 1 160kg x 1 170kg x 1 170kg x 1 SLDL 60kg x 5 100kg x 5 140kg x 3 160kg x 4 x 3 sets Planks 1 min x 2 Bar Hangs 1 min x 2 Not a great session, but not a terrible one. Squatted 170 twice for singles, they were hardish but never in any doubt. Given that I did not feel recovered from Saturday, this was OK. Not expecting miracles at this stage. SLDLs actually felt pretty good. (91.1)
Billwest		...	06-12-2024 @ 17:05
Member 541, 5108 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 1 107.5kg x 1 97.5kg x 3 87.5kg x 5 Incline DB 30kg x 8 x 3 sets Dip machine 70kg x 12 80kg x 12 x 2 sets This was not bad for a sleepy Friday afternoon, when if not training, I would quite happily had a snooze. Bar didn't feel heavy in the hands today. Top single was comfortable, as were the downsets. Would quite happily have done another ser or 2 at 87.5, but no need 8 days out. Just keeping volume low. (91.1)
Billwest		...	07-12-2024 @ 14:53
Member 541, 5108 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 140kg x 2 150kg x 2 Deadlift 60kg x 5 100kg x 3 140kg x 3 170kg x 2 190kg x 5 Hammer Grip pulldowns 90kg x 8 90kg x 10 x 2 sets Copenhagen Plank 2 x 20 secs on each leg Bar Hangs 1 min x 2 This was a fairly satisfactory last heavy session before next Sundays comp. Low on volume, though I'm not feeling fatigued. The deadlift moved quite well, as did the box squats. Just bench to LWU on Moday, and same for squat on Tuesday (90.5)
Billwest		...	09-12-2024 @ 18:58
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Paused Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 1 95kg x 1 100kg x 1 95kg x 2 DB Shoulder Press 20kg x 8 22.5kg x 8 25kg x 8 Chins Bwt x 5 Pull ups Bwt x 8 x 2 sets Just an easyish light session. Felt fine. Right shoulder a bit stiff but it will be fine. (90.9)
Billwest		...	10-12-2024 @ 18:16
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 150kg x 1 140kg x 3 SLDL 60kg x 5 100kg x 5 140kg x 5 x 3 sets Planks 1min x 2 Bar Hangs 1 min x 2 Nice final squat session before Sundays comp. Everything light and moved quite. Back not feeling fantastic, but 5 days rest should see that right (90.9)
Billwest		...	15-12-2024 @ 16:39
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday West Midlands Winter Cup After a far from.satisfactory prep, the comp has arrived. Weighed in at 90.4kg, a bit down on my recent weight, and a sign of the difficulties in the prep Squat Warmed up to 145 - felt OK, not fantastic Attempt 1 -155kg - reasonably straightforward, but 2- 1 Attempt 2 -162.5 - Again went up reasonably easy, this time 2-1 against Attempt 3 -162.5 - better sank it and came up reasonably easy. After that minor disaster I stuck to the plan for bench. Warmed up to 100 x 1. Felt OK Attempt 1 - 102.5 came up easily -3 whites Attempt 2 - 107.5 more difficult, but never in doubt Attempt 3 - 110 bit grind but still came up 3 whites Deadlift - warmed up to 170 felt OK Attempt 1 - 185 - straightforward - 3 whites Attempt 2 - 195 - harder, but still moved well Attempt 3 - 202.5 - a lot harder but ground it out. Result 8 for 9 475kg total - my worst ever, though only by 2.5. Verdict. My squat has felt weak recently, but even so, I should have had at least 170. Bench and deads were OK, but not great. Qualified for the masters in June which is the main thing. Now I can rest a bit
Billwest		...	17-12-2024 @ 18:04
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Close Grip Bench 40kg x 8 60kg x 8 80kg x 8 80kg x 8 Wide Grip Bench 60kg x 5 x 2 sets 70kg x 5 Hammer Grip seated Row 40kg x 10 80kg x 10 x 2 sets Pull ups Bwt x 5 x 3 sets DB Overhead Press 20kg x 8 x 3 sets This was a nice easy session as first one back post-comp. Did close Grip to save my shoulders a bit. Wide Grip I did as I'm going to experiment with this in the weeks ahead. I certainly felt it more in the pecs. Rest was all fairly light and easy (91.1)
Billwest		...	18-12-2024 @ 21:10
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat - beltless 60kg x 5 80kg x 3 100kg x 3 120kg x 3 x 5 sets Deadlift -beltless 60kg x 5 100kg x 3 140kg x 3 x 5 sets Gentle session today. No caffeine taken or belt worn. The weights felt about right today. Still not 100% recovered from Sunday. (90.6)
Billwest		...	20-12-2024 @ 17:00
Member 541, 5108 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 3 90kg x 3 90kg x 3 90kg x 3 Incline DB Press 30kg x 8 x 3 sets DB Rows 40kg x 10 x 3 sets Reverse DB Curls 20kg x 10 x 2 sets. Reasonable low key session today. Bench moved easily, only a little pain in left forearm, from moving out my grip a little. Another week and I'll be properly back to training. (90.6)

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