Training for the Master's Classic March15/16
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| Billwest |  | ... | 18-12-2013 @ 00:20 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said: Yes I want to get myself in good shape at some point, but I've decided to do this when I have hit my squat, bench and dead goals at this weight (holding steady at 115kg despite eating what I want and when I want ). So maybe in a couple of years I'll join you in the 93's  Well done on the weight loss anyway. Thanks Mike. Actually the weight loss was quite straightforward. I just went on a high protein/lowish carb diet and the weight came off quite quickly, and because it was low carb, I didn't get the cravings for sweet stuff. At the end of August my lean bodyweight was 70.7kg and fat 27.9kg A couple of days ago lean bodyweight was 68.5kg and fat 21.9kg So 8.2kg loss 6.2kg fat and 2kg muscle, and I lost weight too quickly My plan for the next 3 months is maintain roughly the same bodyweight but try and maybe lose a kilo of fat and gain a kilo of muscle. I expect at the Master's to do rather better than I did at the divisionals. | ||
| Billwest | | ... | 19-12-2013 @ 18:37 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Thursday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 97.5kg x 2 107.5kg x 1 115kg x 1 97.5kg x 8 Incline Press 60kg x 8 70kg x 8 70kg x 8 Pressdowns pin12 x 15 x 3 sets OK session. 115kg felt fine, as it should I suppose. 97.5kg x 8 was a lot harder, but only a smidgen off 100x8. If I get that it will be a sign my benching isn't too far off where I'd like it to be by the Masters. Weight 90.2kg this morning | ||
| Billwest | | ... | 20-12-2013 @ 19:14 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Squat (to 11" box) 60kg x 5 90kg x 3 110kg x 3 110kg x 3 110kg x 3 Pause squat 130kg x 3 Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 1 180kg x 1 200kg x 1 180kg x 3 160kg x 5 DB Rows 100lb x 10 x 3 Incline sit ups 2 x 20 gym closed tomorrow so had to train today. Don't like training back the day after bench as my lower back feels a bit crunched. Top single @200kg was quite hard, but I made it, job done. Slightly disappointing nevertheless. Weight 90.0kg | ||
| Billwest | | ... | 23-12-2013 @ 19:19 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 100kg x 3 Squat (to 12.5") 20kg x 10 60kg x 5 100kg x 3 120kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 Strict Press 20kg x 8 52.5kg x 8 52.5kg x 8 52.5kg x 8 Pressdown Pin12 x 15 x 3 sets Plamk x60 secs Stretching Solid session. Neither bench or squat felt to the limit though both were making me work. Strict press for higher reps I like a lot more than low reps. I need more squat sessions like this, just knocking out the sets. Will stick with the 5x3 on squats for a couple of weeks more. | ||
| Billwest | | ... | 28-12-2013 @ 10:11 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 100kg x 2 105kg x 2 107.5kg x 2 107.5kg x 2 Incline press 60kg x 8 75kg x 8 75kg x 8 Pressdowns pin13 x 12 x 3 sets A bit rushed. Arrived at 2.55 to be told the gym closed in 5 minutes. Talked them into opening for an extra half hour but had to reduce rest. OK session. Have a bit of a cold and didn't eat particularly well over Christmas. Weight 90.5kg | ||
| Billwest | | ... | 29-12-2013 @ 16:37 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Squat (to 11"box) 20kg x 10 60kg x 5 80kg x 3 100kg x 3 115kg x 3 115kg x 3 Deadlift 60kg x 5 100kg x 3 140kg x 3 180kg x 3 180kg x 3 180kg x 3 180kg x 3 180kg x 3 DB Rows 110lb x 10 x 3 sets Puldown 80kg x 8 x 2 Incline sit ups 2 x 20 Stretching Felt hard today. Was feeling a bit knackered starting. Deadlift was not very fluent. A lot of variation between lifts. My back will be sore tomorrow. 90.6kg this morning | ||
| Finch | | ... | 29-12-2013 @ 17:14 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Good session on the deads Bill but I find it a bit boring when doing this work and would have mixed it up a little, probably 3x177.5 3x180 3x182.5 3x180 3x177.5. Just to give me something to do between sets! | ||
| RSP | | ... | 29-12-2013 @ 18:14 |
 RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | Solid session Bill, look forward to seeing how your build up goes for the Masters. | ||
| Billwest | | ... | 29-12-2013 @ 20:01 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Finch said:Good session on the deads Bill but I find it a bit boring when doing this work and would have mixed it up a little, probably 3x177.5 3x180 3x182.5 3x180 3x177.5. Just to give me something to do between sets! You are undoubtedly right, I am just aiming to have one deadlift session in three with a bit of volume in it. | ||
| Billwest | | ... | 29-12-2013 @ 20:02 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | RSP said:Solid session Bill, look forward to seeing how your build up goes for the Masters. Cheers Raj, it's going fairly slow atm. Struggling with CBA syndrome, THOUGH IT IS XMAS SO I HAVE AN EXCUSE. | ||
| Billwest | | ... | 06-01-2014 @ 16:54 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Thursday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 100kg x 1 107.5kg x 1 112.5kg x 1 117.5kg x 1 (HMM?) 100kg x 6 f7 Incline Press 60kg x 8 x 3 sets Pressdowns pin12 x 15 x 3 sets Seated DB Curls 2 sets x 30lb Not an inspired session. I think the spotter touched the 117.5 though I think I would have made it anyway (Grr!), would have been a PB at this weight Friday Squat (to 12.5") 20kg x 10 60kg x 5 100kg x 3 125kg x 3 142.5kg x 3 145kg x 3 147.5kg x 3 145kg x 3 142.5kg x 3 Leg Curls pin9 x 10 x 3 sets Hyperextensions BWT + 10kg x 12 x 3 sets Incline sits ups 2 x 20 Hard squatting today. A little more there I think Monday Strict Press 20kg x 8 40kg x 8 55kg x 8 x 3 sets Lat Raises 35lb x 10 x 3 sets Rear Lat machine 3 x 10 These last three sessions show just how much I have to do to get my lifting to where I want it by mid march I want; Squat 160kg x 3 (to the low box) Bench 120kg x 1 110kg x 3 105kg x 5 100kg x 8 | ||
| mikeyp | | ... | 06-01-2014 @ 19:22 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Nice work Bill, very achievable goals with the sessions you are doing. I bench in a power rack / cage and never use a spotter for that reason. | ||
| Billwest | | ... | 11-01-2014 @ 09:33 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said:Nice work Bill, very achievable goals with the sessions you are doing. I bench in a power rack / cage and never use a spotter for that reason. I would bench in the power rack, it's just I do virtually all my other heavy training there and we don't have any decent benches to move into there. | ||
| Billwest | | ... | 11-01-2014 @ 09:38 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Squat (to 11") 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 3 Deadlift 60kg x 5 60kg x 5 100kg x 5 140kg x 3 170kg x 2 190kg x 4 170kg x 5 150kg x 5 DB Row 100lb x 10 x 3 sets Planks. Too a couple of days extra off this week to help get rid of a persistent cold, but even so everything felt heavy. The top set was HARD. Also I have been a bit slack diet wise the last 2-3 weeks. Weight 90.3kg. | ||
| Billwest | | ... | 13-01-2014 @ 16:19 |
Member 541, 5098 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Bench Press 20kg x 10 40kg x 5 60kg x 5 80kg x 5 95kg x 5 97.5kg x 5 100kg x 5 Incline Press 60kg x 5 65kg x 5 70kg x 5 75kg x 5 80kg x 5 NGBP (index finger on smooth) 60kg x 5 70kg x 5 75kg x 5 80kg x 5 85kg x 4 Pressdown pin12 x 12 x 3 sets Reps and more reps today. Wanted to do something other than the usual 5x3. Felt good though weight not bgreat. 1 hour 20 sets. Job done. | ||
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