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Training for the Master's Classic March15/16

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BillwestIcon...17-02-2014 @ 16:28 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday training

Squat
20kg x 10
60kg x 5
100kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

Leg Curls
pin10 x 10 x 2 sets
pin9 x 10

Planks 60secs x 2

Stretching

Good squatting today, though it was quite hard towards the end. Pleased with this, hopefully 150 will go in a few weeks time. After squatting sat in a a full squat position. Doing this for any length of time (15-20 secs) is hard, even without weights!
BillwestIcon...20-02-2014 @ 18:35 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Thursday

Bench
20kg x 10
60kg x 5
85kg x 5
95kg x 5
105kg x 5
105kg x 5
105kg x 5

Incline Press
70kg x 8 x 3 sets

Pressdowns
pin14 x 12 x 3 sets

Good bench today. Very happy with three sets@105kg. Definite improvement as a month a go I couldn't manage 1 set. Weight 92.5 this morning.
BillwestIcon...21-02-2014 @ 14:24 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Deadlift
20kg x 10
60kg x 6
100kg x 3
140kg x 3
175kg x 6

DB Rows
100lb x 10 x 3

Pulldowns
2 x 8

Incline sit ups
2 x 20

Low energy plus a niggle in my lower back caused bar spped crapness, so gave up on deads. Feel a bit knackered generally today.
BillwestIcon...24-02-2014 @ 18:04 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Bench
20kg x 10
60kg x 6
80kg x 5
90kg x 5
100kg x 5
110kg x 5
100kg x 5

Incline bench
60kg x 5
75kg x 5
87.5kg x 5
80kg x 5
80kg x 5

Pressdowns
pin12 x 12 x 3sets

Reverse curls
45lb x 10
50lb x 10
55lb x 10

Excellent session. 5@110kg is a weight I've only done a few times before, all when I was around 100kg. As of this morning I was 92.8kg so this is good lifting for me.
RSPIcon...24-02-2014 @ 21:34 
Avatar
RIP sumotwat ...sadly missed
Member 2875, 1811 posts
SQ 200, BP 132.5, DL 235
567.5 kgs @ 90kgs UnEq
110kg x 5, nice stuff Bill.
BillwestIcon...24-02-2014 @ 21:41 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
RSP said:110kg x 5, nice stuff Bill.


Cheers Raj, bench is going better than it has done in ages, and I'm training it every 4 days, which in the past has been a recipe for shoulder injury.
BillwestIcon...26-02-2014 @ 18:55 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Squat (to 12.5" box as depth check)
20kg x 10
60kg x 5
100kg x 4
130kg x 4
155kg x 4
155kg x 4
155kg x 4
155kg x 4


Lrg Curls
pin10 x 10 x 3 sets

Planks
bwt x 60 secs x 2

Stretching.

Good session, despite the strangeness of sets of 4. It was hard though no doubt about it. A few months training at this intensity and my squat should improve quite a bit. weight this morning 91.8kg
mikeypIcon...26-02-2014 @ 19:17 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Nice set on the 5 with 110.....that's my aim on my next 5's week.

What's with the failed 5's though on squats ? Grin
BillwestIcon...26-02-2014 @ 20:20 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Cheers Mike, bench going well, though mine is not paused like yours is. I'm hoping to match my old PBs at a higher weight.

Like the comment about 4s being failed 5s. Actually, it just struck me a couple of days ago to do 5x5, 4x4, then 3x3 on successive weeks for squat putting up the weight 10kg at a time. so 165 for triples next time. That sound awfully heavy to me atm but we shall see.
BillwestIcon...28-02-2014 @ 16:20 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Bench
20kg x 10
60kg x 3
85kg x 3
95kg x 3
105kg x 3
115kg x 3

Incline
60kg x 5
70kg x 5
80kg x 5
90kg x 5

Pressdowns
pin12 x 12 x 4 sets

Bench not bad. PB triple is 117.5 so not far off. I think 90kg might be the most I've lifted on incline-ever! Bit of a cheap PB really considering how infrequently I lift it. Twanged something in my right trap does not feel good. Hope it is ok for Deadlift on Sunday, Weight this morning 91.5kg
BillwestIcon...02-03-2014 @ 14:26 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Sunday

deadlift
20kg x 10
60kg x 5
60kg x 5
100kg x 3
145kg x 3
185kg x 7

DB Rows
100lb x 10
110lb x 10
120lb x 10

Pulldowns
80kg x 8 x 3 sets

Incline sit ups
2 x 20

OK session, deadlift still not feeling particularly fluent, but better than last weeks effort. Deadlift is currently going the least well of the 3 lifts. Several possible reasons for this. 1. Squatting for higher reps is taking a lot out of me, particularly in the lower back. 2. I am not training with enough intent. Today I did not feel at all 'fired up' this seems to matter in the morning sessions when training is the first thing I do. I need an intermediate between my last 2 sets, i.e should have gone 140-165-185 today. Whatever the reason next week I want 5@195. weight this morning 91.8kg
FinchIcon...02-03-2014 @ 15:46 
Avatar
Gonna outlive my opposition !!
Member 123, 3873 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
See you in two weeks Bill.
BillwestIcon...04-03-2014 @ 22:22 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Bench Press
20kg x 8
60kg x 8
82.5kg x 8
102.5kg x 8 (= PB)

Incline Press
60kg x 8
75kg x 8
80kg x 7

Various bicep/Tricep exrcises

Abysmal bar path on the top set but still made 8 reps on the top set, which equals my best ever set for 8 reps. Result! As a result of this incline press was poor.
mikeypIcon...04-03-2014 @ 22:25 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq
Nice work lately Bill, especially considering the weight loss, should be on for PBs at your next comp.
BillwestIcon...06-03-2014 @ 23:21 
Member 541, 3983 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
mikeyp said:Nice work lately Bill, especially considering the weight loss, should be on for PBs at your next comp.


I certainly hope so Mike, but for the minute I want to push the gym weights as much as possible

Thursday

Squat
20kg x 10
60kg x 5
100kg x 3
140kg x 3
165kg x 3
165kg x 3
165kg x 3

Leg Curls
pin10 x 10 x 3

Planks
x 2

Stretching.

Well chuffed with today's squatting, especially as I forgot my squat shoes. Each of the top 3 sets was hard, but just doable. Don't think they would have been easier in other footwear.

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