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Training for the Master's Classic March15/16

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Billwest		...	21-12-2024 @ 17:04
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Paused Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 5 120kg x 5 120kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 5 160kg x 5 Planks 1 min x 2 Bar Hangs 1 min x 1 Reasonably comfortable again today. Everything felt much better than Wednesday. On deadlifts the weight was easy but the bar was smooth and I couldn't be bothered to search for chalk, so I stopped. (90.6)
Billwest		...	23-12-2024 @ 13:32
Member 541, 5091 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 5 90kg x 5 90kg x 5 Pin Press 80kg x 5 x 3 sets Pull ups Bwt x 8 Bwt x 6 x 2 sets Pressdowns Pin10 x 12 x 3 sets Lat Raises 12.5kg x 12 x 3 sets Close Grip went particularly well today. Was only going to do 1 set, but first set went well so I did 2more. Pin presses were hard, as a consequence, but the rest of the session was fine. (90.3)
Billwest		...	24-12-2024 @ 15:05
Member 541, 5091 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 130kg x 5 130kg x 5 SLDL 60KG X 5 100KG X 5 120KG X 5 X 3 sets Copenhagen planks 2 x 20 secs left leg 1 x 20 secs right leg Side Planks 30 secs per Side A fairly gentle last session before Christmas. Squat felt like work though it wasnt hard. Zero caffeine at the moment is having an effect though. (90.3)
Billwest		...	27-12-2024 @ 13:53
Member 541, 5091 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 92.5kg x 1 102.5kg x 1 92.5kg x 3 x 3 sets Slingshot 90kg x 8 x 3 sets DB Rows 40kg x 12 x 3 sets HG Pulldowns 85kg x 8 x 3 sets Reasonably solid session, though top singles could have been snappier. Slingshot loved well and will probably add 2.5kg a session. (91.0)
Billwest		...	28-12-2024 @ 14:25
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 28.12.2024 @ 14:26 PM by Billwest Saturday 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 Paused Deadlifts 60kg x 5 100kg x 5 140kg x 5 x 3 sets Leg extensions 120 x 12 135 x 12 150 x 12 Planks 1 min x 2 Bar Hangs 1 min x 2 First 'serious' lower body session since the comp, I.e one that is part of a plan. Squats were OK, if a bit rusty. Paused deadlifts were fairly easy. I'm hoping they will fix my dodgy starting position. Oh well! Job done! (90.6)
Billwest		...	01-01-2025 @ 13:54
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Close Grip 40kg x 5 60kg x 5 80kg x 3 90kg x 1 95kg x 5 Pin Press 85kg x 5 80kg x 5 x 2 sets Pull ups Bwt x 8 x 3 sets Lat Raises 12.5kg x 12 x 3 sets Reverse Curls 20kg x 10 x 3 sets This was relatively ok, though not much left on top set of close grip. Main issue was my shoulders which felt aches on the pin press. (90.8)
Billwest		...	02-01-2025 @ 14:38
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thurs Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 175kg x 5 190kg x 1 165kg x 5 x 3 sets Pause Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 5 120kg x 5 x 3 sets Planks 1 min x 2 Bar Hangs 1 min x 2 Copenhagen Planks 2 x 20 secs each leg Reasonably straightforward session. Deadlift moved ok, top single was a bit lopsided. Deadlift felt a bit rusty. Paused squats were harder work. Week 1 of squats and deads done (90.6)
Billwest		...	05-01-2025 @ 15:25
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 145kg x 5 160kg x 1 135kg x 6 x 3 sets Paused Deadlifts 60kg x 5 100kg x 5 145kg x 5 x 3 sets Planks 1 x 45 secs each side 1 x 1 min front plank Bar Hangs 1 min 10 x 1 1 min x 1 This was OK. Squats moved reasonably well. Still a bit short of top strength. Hopefully the volume will encourage it to improve. I'm not as strong as I was last January when I ran this program. (90.9)
Billwest		...	07-01-2025 @ 18:02
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Paused Bench 40kg x 5 60kg x 5 80kg x 3 95kg x 1 105kg x 1 95kg x 3 x 3 Slingshot 92.5kg x 8 x 3 sets DB Rows 42.5kg x 12 x 3 sets HG Pulldown 85kg x 8 x 3 sets Satisfactory session I suppose. Top single on bench could have been faster. Down sets were OK. DB Rows were hard and pulldowns reasonably easy. (90.9)
Billwest		...	09-01-2025 @ 20:30
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 135kg x 5 125kg x 5 x 3 sets Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 5 195kg x 1 170kg x 5 x 3 sets Plank 1 min x 1 Bar Hangs 1 min x 1 This was not a session I was looking forward to. Tweaked my back on Tuesday and my left forearm was giving me problems. For these reasons I swapped the order of squat and deadlift around. As it was both were fine. Tempted to keep paused squats first, they feel weird after deads. Set @180 was fluent, if slightly lopsided, while top single a bit slow. (90.8)
Billwest		...	11-01-2025 @ 13:51
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Close Grip 40kg x 5 60kg x 5 80kg x 3 90kg x 1 97.5kg x 5 Pin Press 87.5kg x 5 82.5kg x 5 x 3 sets Pull ups Bwt + 2.5kg x 6 x 3 sets Lat Raises 12.5kg x 12 x 3 sets Reverse Curls 20kg x 10 x 3 sets This was a fairly good session. My left wrist, which has been bothering me all week, was fine. Not much left on top close grip set. Pin press moved unusually consistently, so onwards and upwards. (91.1)
Billwest		...	12-01-2025 @ 14:50
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 5 165kg x 1 140kg x 6 x 3 sets Paused Deadlift 60kg x 5 100kg x 5 130kg x 3 150kg x 5 x 3 sets Dynamic Copenhagen plank 2 x 10 each leg Planks 1 min x 2 Bar Hangs 1 min x 2 This session went quite will. Both the 5@150 and single@165 moved reasonably well and the down sets were consistent. Paused deadlifts were quite hard work though. Had some dates in the 2nd half of the session, stopped the energy slump. (90.5)
Billwest		...	15-01-2025 @ 09:58
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday 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 95kg x 3 x 2 sets Slingshot 95kg x 8 95kg x 7 DB Rows 42.5kg x 12 x 3 sets Pulldowns 80kg x 10 100kg x 10 x 2 sets This was not a great session. Top single on bench felt heavy, and down sets took a lot out of my. As a result had to stop slingshot bench a set early, cos I had nothing left.(91.1)
Billwest		...	15-01-2025 @ 18:03
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Paused Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 2 135kg x 5 150kg x 1 125kg x 5 x 3 sets Deadlifts 60kg x 5 100kg x 5 140kg x 3 170kg x 2 185kg x 5 200kg x 1 175kg x 5 x 3 Front plank 1 min x 1 Side Planks 45 secs per side Bar Hangs 1min 10 x 2 This session went reasonably well, despite being a day early. Top single on both Paused Squat and deads was not as quick as I'd hoped. Other than that execution was reasonable. Right hamstring a bit sore though. (90.7)
Billwest		...	17-01-2025 @ 17:15
Member 541, 5091 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Bench (tng) 40kg x 5 60kg x 5 80kg x 10 80kg x 10 80kg x 10 Incline DB 25kg x 8 x 3 sets Pullups Bwt +5kg x 6 Bwt + 2.5kg x 6 x 2 Lat Raises 12.5kg x 12 x 3 sets Reverse Db Curls 20kg x 10 x 3 sets Reset on bench today. Need to change my approach, so made do with some high rep sets. 3 x 10 was about all I had. Incline db press, surprisingly,felt rather light. (90.7)

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