Training for the Master's Classic March15/16

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Billwest		...	19-09-2025 @ 14:10
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Overhead Press 20kg x 10 40kg x 12 x 2 sets CGBP 40kg x 5 60kg x 10 x 3 sets Rear lat machine Pin5 x 12 x 3 sets Lat Raises 10kg x 15 x 3 sets Pulldown 80kg x 12 x 3 sets DB Rows 35kg x 12 x 3 sets High rep workout today. Went quite well. 10 - 15 rep sets are strange. I'm sure I'll be sore tomorrow, despite the light weights. (90.0)
Billwest		...	21-09-2025 @ 14:18
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused Squat 60kg xc5 80kg x 3 100kg x 2 120kg x 2 125kg x 4 130kg x 4 135kg x 4 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 5 x 3 sets Leg curls 45kg x 12 63kg x 12 x 2 sets Bar Hangs 1 min x 2 Front Planks 1 min 10 x 2 This went reasonably. Paused Squats were reasonably comfortable. Deadlifts felt like quite hard work, though on replay they seemed to move ok. All sets rpe 7-8. Was thinking of doing an AMRAP on the final set, but my back has been a bit twingy the last few weeks so I didn't chance it. (90.6)
Billwest		...	23-09-2025 @ 16:32
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench Press 40kg x 5 60kg x 5 72.5kg x 12 x 3 sets Incline BB Press 40kg x 5 55kg x 8 x 3 sets Pec Dec Pin8 x 10 x 3 sets Pull ups Bwt + 2.5kg x 6 x 4 sets Bwt x 6 Pendlay Rows 65kg x 8 x 4 sets Machine dips 70kg x 12 x 3 sets Reverse DB Curls 20kg x 10 x 3 sets Pretty good session. Bench has started to feel harder already. Pec dec replacing flyes felt like hard work. Everything else proceeded according to plan. (90.5)
Billwest		...	24-09-2025 @ 22:06
Member 541, 5277 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 150kg x 4 x 2 sets 150kg x 6 (AMRAP) SLDL 60kg x 5 100kg x 5 130kg x 3 150kg x 5 x 3 sets Copenhagen Planks 3 x 15 secs each leg Lunges 2 x 10 each plus 2 x 10kg weights Bar hangs 1 min x 2 Side Planks 1 min each side Considering how sensitive my knees and lower back have been recently 6@150 was definitely at the top end of expectations. Probably rpe 8 or 9. Everything else was fine. Couldn't get on either leg extension machine so substituted lunges. (89.9)
Billwest		...	26-09-2025 @ 17:17
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Overhead Press 20kg x 10 42.5kg x 12 x 3 sets CGBP 40kg x 5 65kg x 10 x 3 sets Rear Lat Machine Pin6 x 12 x 3 sets Lat Raises 12.5kg x 15 x 3 sets Pulldowns 85kg x 12 x 3 sets DB Rows 40kg x 12 x 3 sets This was interesting. Overhead was not too difficult, but 4 sets@45 next week will be a challenge. Close Grip started difficult but got easier. Sets of 15 with lat raises nearly killed me. Pulldowns weren't too difficult, then inexplicably db rows were quite hard. Interesting workout, need to pull on the big boy pants next week (90.5)
Billwest		...	28-09-2025 @ 14:41
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 4 135kg x 4 140kg x 4 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 1 190kg x 4 x 2 sets Leg Curls 45 x 12 63 x 12 72 x 12 Bar Hangs 1 min x 2 Front Planks 1 min x 2 This was a slightly frustrating session, especially deadlifts, which were both quite hard, in particular the 1st rep. Well down on where I was at the beginning of the summer. Paused Squats moved reasonably well, despite my knee not being 100%. (90.5)
Billwest		...	30-09-2025 @ 17:11
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 30.09.2025 @ 17:25 PM by Billwest Tuesday Bench Press 40kg x 5 60kg x 5 75kg x 12 x 4 sets Incline BB bench 40kg x 5 60kg x 8 x 3 sets Pull ups Bwt + 2.5kg x 6 x 5 sets Pendlays 70kg x 8 x 4 sets Dips machine 80kg x 12 x 3 sets Reverse db curls 22.5kg x 10 x 3 sets Pleasantly surprised today. Got all the sets and reps on bench today, and on weighted pull ups. Of course, inclines after bench were hard. Pendlays after pull ups were easy though. If I make the 4 x 12 on overhead on Friday I'll be very happy because itcwill mean I've not lost much on pressing exercised over the past couple of years. (90.0)
Billwest		...	01-10-2025 @ 18:08
Member 541, 5277 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 1 145kg x 2 125kg x 5 x 3 sets SLDL 60KG X 5 100kg x5 135kg x 5 125kg x 5 x 3 sets Leg Extensions 40kg x 12 60kg x 12 x 2 sets Copenhagen planks 3 x 15 secs each leg Side Planks 1 min each side Bar hangs 1 min 10 x 1 Very gentle 1st day of a new Squat and deadlift block. This was lucky as I was pretty tired today. All working sets moved well though. So happy with this. Roll on the rest of the block. (90.0)
Billwest		...	03-10-2025 @ 17:21
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Overhead Press 20kg x 8 40kg x 5 45kg x 12 x 4 sets CGBP 40kg x 5 60kg x 3 70kg x 10 x 3 sets Pulldowns 90kg x 12 x 3 sets DB Rows 45kg x 12 x 3 sets Rear lat machine Pin7 x 12 x 3 sets Very happy with this. Made the 4 x 12 week. Also without majorly affecting my close grip. Back was all heavier than last week, as was rear lat machine. I wimped out on lat Raises though. No way was I going to do sets of 15 with 15kg. Will reduce the weight and continue. Next goal is 5 x 10 in 3 weeks, hopefully with 80kg on bench and 50kg on overhead. (90.5)
Billwest		...	05-10-2025 @ 14:53
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2. 135kg x 2 120kg x 3 x 3 sets Deadlift 60kg x 5 100kg x 3 140kg x 3 165kg x 5 150kg x 5 x 3 sets Leg Curls 49kg x 12 63kg x 12 70kg x 12 Bar hang 1 min 30 Plank 1 min 30 This was a nice easy session. Everything moved easily. Lower back still not quite 100%, but my knee feels much better. (89.9)
Billwest		...	07-10-2025 @ 17:17
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench Press 40kg x 5 60kg x 5 75kg x 10 x 3 sets Incline BB 40kg x 5 55kg x 8 x 3 sets Pull ups Bwt + 5kg (?) x 6 x 3 sets Pendlay Rows 65kg x 8 x 4 sets Dip machine 65kg x 12 x 3 sets Reverse DB Curls 20kg x 10 x 3 sets This was a fairly straightforward session, which was lucky as I was feeling completely knackered coming into it. Bench was reasonably easy, pull ups were OK, with an increase in weight and a reduction in volume. Everything else was quite easy. (90.0)
Billwest		...	08-10-2025 @ 22:16
Member 541, 5277 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 2 152.5kg x 2 130kg x 5 x 3 sets SLDL 60kg x 5 100kg x 3 130kg x 3 145kg x 5 130kg x 5 x 3 sets Copenhagen planks 3 x 15 secs each leg Leg Extensions 40kg x 12 60kg x 12 x 2 sets Bar hangs 1 min x 2 Side Planks 1 min each side This felt ok. Knees feeling a bit better. Top set for squats felt a bit slower than I'd have liked, but back offs moved well. Sldls felt quite comfy too . (89.5)
Billwest		...	10-10-2025 @ 17:18
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Overhead Press 20kg x 10 40kg x 5 45kg x 10 x 3 sets Close Grip Bench 40kg x 5 65kg x 10 x 3 sets Rear lat machine Pin6 x 10 x 3 sets Lat Raises 10kg x 12 x 3 sets Pulldowns 85kg x 12 x 3 sets DB Rows 40kg x 10 x 3 sets This was a fairly straightforward session, less volume than last week on overhead. Still, would have been easier without the cold I picked up this week. Fingers crossed I can shake it off quickly. (89.9)
Billwest		...	12-10-2025 @ 18:20
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused Squat 60kg x 5 80kg x 3 100kg x 2 120kg x 2 142.5kg x 2 125kg x 3 x 3 sets Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 5 155kg x 5 x 3 sets Bar hangs 1min x 2 Planks 1 min x 2 This was satisfactory, considering I was getting over a cold, and both strength and stamina were down a bit. Particularly felt this on top set of Paused Squat. (89.8)
Billwest		...	14-10-2025 @ 17:24
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench Press 40kg x 5 60kg x 5 77.5kg x 10 x 4 sets Incline Press 40kg x 5 60kg x 8 x 3 sets Pull ups Bwt + 5kg x 6 x 4 sets Pendlays 70kg x 8 x 4 sets Dip Machine 70kg x 12 x 3 sets Reverse Curls 22.5kg x 10 x 3 sets Goodish session. Bench went well despite using a crap bar and having to Bench in the squat rack. 80kg for 5 sets of 10 next week. It will be difficult. Pull up side hustle is progressing well, and pendlays are still easy. (89.5)

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