Training for the Master's Classic March15/16
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| Billwest |  | ... | 15-01-2014 @ 19:12 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Squat (to 12/5" box) 20kg x 10 60kg x 5 100kg x 3 130kg x 3 140kg x 3 150kg x 3 155kg x 3 140kg x 3 130kg x 5 130kg x 5 Leg Curls pin10 x 10 x 2 sets pin9 x 10 Incline situps 2 x 20 Stretching Squatting a bit easier today. 150 felt quite comfortable, though 155 was hard. Good volume today. | ||
| Billwest | | ... | 17-01-2014 @ 19:24 |
Member 541, 5108 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 3 95kg x 3 100kg x 3 105kg x 4 Slingshot 105kg x 5 105kg x 5 105kg x 5 Pressdown pin13 x 12 x 3 sets Seated DB curls 45lb x 8 x 2 sets Slight improvement in bench today. I think I may have good chance of getting 5x105kg today but no spotter, so bottled it. Only about 2nd or 3rd time I've used the slingshot. I really must use it more often. It is a lot more forgiving on the shoulders than flat bench | ||
| Billwest | | ... | 19-01-2014 @ 16:42 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Box Squat (paused to 11") 20kg x 10 60kg x 5 80kg x 3 100kg x 3 Deadlift 60kg x 5 100kg x 5 140kg x 3 170kg x 2 190kg x 1 200kg x 1 180kg x 3 160kg x 5 DB Rows 100lb x 12 x 3 sets Planks Stretching This session came a day or two early. My back was not up to it today and everything felt slow. 200kg was a grind. More crap deadlifting. Not sure where to go with this. Bench and squat feel better, deadlift worse. Weight 91.4kg Up a kilo in a week. Hmm! | ||
| mikeyp | | ... | 19-01-2014 @ 16:59 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | How's the slingshot Bill ? Thinking about getting one to use instead of my bench to foam roller sessions....what type / where did you get it ?, do you get many kg's out of it ? | ||
| Billwest | | ... | 20-01-2014 @ 15:59 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said:How's the slingshot Bill ? Thinking about getting one to use instead of my bench to foam roller sessions....what type / where did you get it ?, do you get many kg's out of it ? I'd definitely recommend one Mike. Much less stress on the shoulders than boards or equivalent. As for cost I can't really remember. £20 from strengthshop I think. Only 2 types of slingshot, not much difference between them as far as I can make out. How much can you get from it. I'm not sure, I've only used it 2 or 3 times. 10 or 20kg(??). | ||
| Billwest | | ... | 20-01-2014 @ 16:01 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Looks like I won't be going to the Master's classic. I thought it was going to be in Northampton and it's in the wilds of Lincolnshire. For someone like me who doesn't drive its virtually impossible to get to. | ||
| Billwest | | ... | 21-01-2014 @ 21:32 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Bench Press 20kg x 8 60kg x 8 80kg x 8 95kg x 8 Incline Press 60kg x 5 80kg x 5 80kg x 5 80kg x 5 Lat Raises 30lb x 10 x 3 sets Rear Lats pin8 x 10 x 2 sets Reverse curls 30lb x 10 40lb x 10. Comfortable session, which was good as my left wrist is hurting from something I've done to it, and my lower back is feeling iffy after the Sunday. | ||
| Billwest | | ... | 23-01-2014 @ 18:57 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 24.01.2014 @ 18:39 PM by Billwest ThursdaySquat (to 12.5") 20kg x 10 60kg x 5 100kg x 5 140kg x 5 140kg x 5 140kg x 5 140kg x 5 140kg x 5 Leg Curls pin10 x 10 x 3 sets Incline sit ups 2 x 20 stretching Excellent squat session. No way I thought I'd be able to do 5 x 5 at this weight, 3 x 5 at best. Best squatting since my weight loss. Weight 91.2 this morning | ||
| Billwest | | ... | 25-01-2014 @ 16:24 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Saturday Bench 20kg x 10 60kg x 5 80kg x 5 95kg x 5 105kg x 5 Incline 60kg x 8 70kg x 8 80kg x 8 And that was that, had to leave because the gym was closing. Still 5@105kg represents my best benching since being at the new weight. Result. Weight this morning 91.4 | ||
| Billwest | | ... | 27-01-2014 @ 16:08 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Deadlift 20kg x 10 60kg x 5 60kg x 5 100kg x 3 140kg x 3 170kg x 10 Pulldowns 80kg x 8 x 3 sets DB Rows 100lb x 10 x 3 sets Planks Stretching. Good short session. Been having some niggles in my lower back on deads so decided to lower the weights and up the reps. It felt good. 180 for reps next week then. | ||
| Billwest | | ... | 29-01-2014 @ 20:10 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 3 100kg x 3 110kg x 3 Slingshot 107.5kg x 5 107.5kg x 5 107.5kg x 4 Incline curls 35lb x 8 x 3 sets Pressdowns pin12 x 15 x 2 sets Reasonably happy with this workout. Managed a triple@110kg despite my upper back feeling a bit tight from high reps deadlifts on Monday. Sligshot I was tring to complete a slow descent and this fried my triceps. Just needto hit a singl;e@120 I will be happy with this block of training. | ||
| RSP | | ... | 29-01-2014 @ 20:19 |
 RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | Solid training recently Bill. Are you pausing the bench with the slingshot? I found doing this really helped my bench. | ||
| Billwest | | ... | 30-01-2014 @ 13:54 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | RSP said:Solid training recently Bill. Are you pausing the bench with the slingshot? I found doing this really helped my bench. Cheers Raj at the moment everything is going just about ok, better this month than last no doubt. At the moment it's about half and half pausing on the slingshot. I haven't really honed the slingshot training tech yet. I need to be a bit more disciplined. | ||
| Billwest | | ... | 31-01-2014 @ 18:02 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Squat 20kg x 10 60kg x 5 100kg x 5 130kg x 5 150kg x 5 150kg x 5 140kg x 5 Leg Curls pin10 x 12 x 3 sets Incline sit ups 2 x 20 Stretching. Quite a good session. Wanted a set of 5@150 and got 2. Wouldn't have got 3 as last set@140 was harder than previous 2@150. Next squat session I thin will be a tripe@160, then back to 145 for more volume. | ||
| Billwest | | ... | 02-02-2014 @ 15:55 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench 20kg x 8 60kg x 8 80kg x 8 97.5kg x 8 Incline Press 60kg x 5 82.5kg x 5 x 5 Pressdown Pin12 x 15 Pin13 x 15 Pin14 x 14 Reverse DB Curls 45lb x 10 x 2 sets Good session. Top bench set was OK, so next time move up to 100kg. Incline press was the main work today and it was quite hard. Weight this morning 91.7, so still comfortably within 93kg limit. | ||
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