Training for the Master's Classic March15/16

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Billwest		...	09-12-2025 @ 17:24
Member 541, 5277 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 2 85kg x 4 x 3 sets 85kg x 6 Incline Bench 60kg x 5 70kg x 5 x 3 sets Pulldowns 95kg x 12 x 3 sets DB Curls 15kg x 10 x 2 sets Was expecting Bench to be a bit challenging today, given how distinctly average it has been recently. It moved quite well today, and last set there were at least a couple of reps to spare. Good thing, as my travails with squats the last couple of weeks have been seriously getting to me. (89.9)
Billwest		...	10-12-2025 @ 17:25
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 8 155kg x 5 x 3 sets Hack Squats 40kg x 12 50kg x 12 60kg x 12 Front leg raised lunges 20kg x 12 x 2 sets Bar hangs 1min x 1 On the back of some dodgy training recently, this was not bad. Deadlift moved reasonably well, considering my left knee hurt on the warm up sets, and then my lower back ache took over.????. Rest of the session was to strengthen and rehab my knees. (89.3)
Billwest		...	12-12-2025 @ 17:19
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Close Grip 40kg x 5 60kg x 5 80kg x 3 90kg x 1 95kg x 5 85kg x 8 80kg x 8 Wide Grip 65kg x 8 70kg x 8 75kg x 8 Pull ups Bwt + 10kg x 5 x 2 sets Bwt + 5kg x 8 x 2 sets Horizontal row machine 150 x 10 170 x 10 x 2 sets Not a bad session. Close Griptop set was hardish but never in doubt despite being a bit all over the place. Pull ups also hard but felt quite strong. (89.6)
Billwest		...	14-12-2025 @ 20:15
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 14.12.2025 @ 20:16 PM by Billwest Sunday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 5 x 3 sets Paused Squats 100kg x 3 120kg x 3 x 2 sets SLDL 60kg x 5 100kg x 3 140kg x 3 160kg x 6 Copenhagen planks 3 x 15 secs per leg Bar hangs 1 min x 2 Side Planks 1 min each side. Interesting to see what my strange sleep habits (2-3 hours Friday, 10 hours last night after spotting amd loading at a west mids comp) had on my lifting. Squat did feel heavy today, but Sunday is also my most relaxed day. Need to move it to Monday, realistically). (89.2)
Billwest		...	16-12-2025 @ 16:42
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 23.01.2026 @ 13:37 PM by Billwest Tuesday Paused Bench 40kg x 5 60kg x 5 80kg x 3 90kg x 3 x 3 90kg x 5 Incline Press 60kg x 5 70kg x 6 x 3 sets Pulldown Machine 100kg x 12 x 3 sets Horizontal row machine 150 x 10 170 x 10 190 x 10 This was not bad. Paused Bench felt a bit harder than expected. Warm up on 80 felt a bit heavy. Made 5 reps on last set with little to spare. Incline sets had an extra rep, and pulldowns was a best, so overall not bad. (89.9)
Billwest		...	18-12-2025 @ 14:24
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 1 190kg x 5 160kg x 5 x 3 sets Hack Squats 50kg x 12 60kg x 12 70kg x 12 Front foot raised lunges 10kg per hand x 12 x 3 sets Plank 1 min x 1 Bar hangs 1 min x 1 Bit of a so-so session. Deadlift was disappointing. My lower back was a bit sore, and the bar moved much slower than I hoped. I could have squeezed out another rep or two but it was not worth it. (90.2)
Billwest		...	20-12-2025 @ 14:16
Member 541, 5277 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 85kg x 6 x 2 sets Wide Grip Bench 70kg x 8 75kg x 8 x 2 sets Pull ups Bwt + 10kg x 5 x 3 sets Bwt + 5kg x 8 x 2 sets Not bad. Tweaked my back on Thursday so was a bit apprehensive. Happy to progress top set to 97.5, but this was on the limit, and made the 2 following sets harder than they should have been. Still making progress on pull ups too. (90.2) .
Billwest		...	22-12-2025 @ 17:32
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 4 140kg x 4 150kg x 4 x 2 sets Paused Deadlift 60kg x 5 100kg x 3 140kg x 5 x 3 sets Leg Extensions 40kg x 10 50kg x 10 60kg x 10 Bar Hangs 1 min x 1 Side Planks 1 min each side Back raise Bwt x 10 Bwt + 10kg x 10 Bwt + 15kg x 10 After tweaking my lower back on Thursday, I had to be careful on squats today, so I was pleased to come through unscathed. Paused deads put a bit of a strain on my back, even though they weren't heavy. I might use back Raises for rehab (90.1)
Billwest		...	26-12-2025 @ 20:42
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Comp Bench 40kg x 5 60kg x 5 80kg x 2 85kg x 5 95kg x 1 80kg x 5 x 3 sets Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 5 190kg x 1 160kg x 5 x 3 sets Paused Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 5 110kg x 5 x 2 sets Plank 1min x 1 Wasn't expecting to train today so that wax a surprise. Bench went ok, deadlift felt quite hard, while Paused Squats i ran out of time. No training now till new year.
Billwest		...	03-01-2026 @ 18:17
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 135kg x 5 150kg x 1 120kg x 5 x 3 sets Comp Bench 40kg x 5 60kg x 3 80kg x 2 85kg x 5 95kg x 1 80kg x 5 x 3 sets Paused Deadlift 60kg x 5 100kg x 3 140kg x 5 x 3 sets First session of 2026, and it was hard work, squat in particular. Bench was reasonably straightforward, as were paused deadlifts. Lucky this was week 1, and I'm sure it will get easier. (90.4)
Billwest		...	05-01-2026 @ 22:57
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Close Grip 40kg x 5 60kg x 5 80kg x 3 85kg x 5 x 3 sets DB Overhead 20kg x 10 x 3 sets Lat Raises 10kg x 12 x 3 sets Planks 1 min x 2 Just a short session today, as I did comp bench on Saturday. Most things moved just about ok, though things feeling heavy at present. Right shoulder does not like lat Raises atm. (89.9)
Billwest		...	06-01-2026 @ 18:22
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 175kg x 5 190kg x 1 160kg x 5 x 3 sets Paused Squats 60kg x 5 90kg x 3 110kg x 2 125kg x 5 140kg x 1 110kg x 5 x 3 sets Bar hangs 1min x 2 This was not bad. Even though my back still does quite feel right, this was better than my boxing day session with the same weight on deads. Top single moved better today. Paused Squats also moved quite well. (89.9)
Billwest		...	08-01-2026 @ 17:12
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Comp Bench 40kg x 5 60kg x 5 80kg x 3 87.5kg x 5 97.5kg x 1 82.5kg x 5 x 3 sets Incline Bench 60kg x 8 x 3 sets Pull ups Bwt x 8 x 3 sets Horizontal row machine 130 x 10 150 x 10 170 x 10 Reverse db curls 17.5kg x 10 x 2 sets This went quite well. Overextended my right elbow hanging on a bus that almost crashed on Tuesday, and it was painful and not fully mobile Tuesday and yesterday. Still doesn't feel quite right, but it didn't give me any problems on pressing or pulling movements, All of which moved smoothly. (89.6)
Billwest		...	09-01-2026 @ 21:13
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 5 155kg x 1 125kg x 5 x 3 sets Paused Deadlifts 60kg x 5 100kg x 3 130kg x 3 150kg x 5 140kg x 5 x 2 sets Copenhagen Planks 3 x 15 secs each leg Bar Hang 1 x 1 min 30 Plank 1 x 1min 30 This went ok. Definitely lost a bit of confidence on squat in the last few months, as a result of my knee and back niggles. Hopefully getting a bit back. Squat moved quite well even if it did not feel great. Paused Squat moved very well. (89.6)
Billwest		...	11-01-2026 @ 18:43
Member 541, 5277 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Close Grip Bench 40kg x 8 60kg x 5 80kg x 12 80kg x 8 x 3 sets DB OHP 20kg x 10 x 3 sets Lat Raises 10kg x 12 x 3 sets DB Curls 15kg x 10 x 2 sets Was tempted to leave this till Tuesday, but got bored so decided to train. Went as well as it could have. Made the reps on close grip, while dumbbell pressing and lat raises were a bit easier than last week. (89.6)

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