Training for the Master's Classic March15/16
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| Billwest |  | ... | 18-03-2014 @ 19:29 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said:Nice work lately Bill.... Cheers Mike. Training has been jogging along quite nicely of late. Just need to push on in the next few months. | ||
| Billwest | | ... | 20-03-2014 @ 18:57 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Thursday Bench 20kg x 10 60kg x 8 85kg x 8 105kg x 6 f7 100kg x 5 Pressdown 3 sets Reverse curls 3 sets Lying tricep extensions Below par today. Confidently expected 7 (which would have equalled best reps@105) wanted 8, but failed the 7th on lockout. Shoulders felt a bit sore today. No stamina. Bar path better today, which is positive. | ||
| Billwest | | ... | 22-03-2014 @ 14:12 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Saturday Squat 20kg x 10 60kg x 5 100kg x 3 140kg x 3 160kg x 4 160kg x 4 160kg x 4 160kg x 4 Leg Curls pin10 x 10 x 3 sets Planks bwt x 60 secs x 2 Stretching Good session. Every working set of squats was hard, and last 2 were on the limit. 170 for triples next week. | ||
| andydanjosh | | ... | 23-03-2014 @ 12:29 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | Keep at the reps on the bench u will get there nice work bill  | ||
| Billwest | | ... | 23-03-2014 @ 14:14 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | andydanjosh said:Keep at the reps on the bench u will get there nice work bill Cheers Andy, if the last couple of months are anything to go by, more work is the way to go to improve my bench | ||
| Billwest | | ... | 24-03-2014 @ 16:07 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Bench 20kg x 10 60kg x 3 80kg x 3 90kg x 3 100kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 2 Incline Press 70kg x 8 75kg x 8 80kg x 8 Lat Raises 35lb x 10 x 3 sets OK session today. Didn't complete 5x3@110 cos I didn't have a spotter and didn't want to chance it. Reasonably happy with this. I have 2 more bench sessions before I have a week in Sicily. One of those I'd like to try something above 120. | ||
| Billwest | | ... | 26-03-2014 @ 19:11 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Deadlift 20kg x 10 60kg x 5 100kg x 3 150kg x 3 190kg x 7 DB Rows 110lb x 10 120lb x 10 120lb x 10 Pulley rows pin10 x 10 pin12 x 10 pin12 x 10 Incline sit ups 2 x 20 Stretching. Good session today. Deads felt quite fluent. Seventh rep on top set a mess as I did not reset from the one before. Anyway, looking for 5@200 next week to complete quite a reasonable 6 weeks deadlifting. | ||
| Billwest | | ... | 28-03-2014 @ 13:34 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 28.03.2014 @ 18:10 PM by Billwest FridayBench 20kg x 10 60kg x 5 80kg x 3 95kg x 2 105kg x 2 115kg x 2 115kg x 2 115kg x 2 110kg x 3 100kg x 8 NGBP 70kg x 5 80kg x 5 80kg x 5 Reverse curls 50lb x 10 55lb x 10 55lb x 10 Good session to end the week. First two doubles@115 were relatively straightforward, though the 3rd one was harder. This seems to have halted the run of average bench sessions of the last couple of weeks. weighed 92.4kg this morning | ||
| Billwest | | ... | 31-03-2014 @ 16:42 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Squat 20kg x 10 60kg x 5 100kg x 3 140kg x 3 170kg x 3 170kg x 3 170kg x 3 Bulgarian split squat bodyweight x 10 20kg x 10 both legs 20kg x 10 left leg only Leg Curls pin10 x 10 x 3sets Planks bodyweight x 60 secs x 2 Hyperextensions bodyweight x 10 Hard squatting once again. Last set was a real grind. But I made it so job done. Bulgarians I found it very difficult to balance, that will come with time I'm sure. Off to Sicily for a week on Saturday, and I now have a good base on which to build my squat. | ||
| Billwest | | ... | 02-04-2014 @ 19:10 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Bench 20kg x 10 60kg x 5 80kg x 3 100kg x 2 110kg x 1 120kg x 1 (fairly easy) 125 x spotted 110kg x 4 105kg x 5 Incline bench 80kg x 8 x 3 sets Pressdown pin13 x 12 x 3 sets Slightly disappointing session. Should have had the 125 but for the intervention of the spotter, a recurring theme. I would have benched in the squat rack with pins but it was occupied. Last time I was 'spotted' a couple of months ago it was 117.5kg so at least the trajectory of my bench is positive. I have my next bench program all worked out for when I get back from holiday and I am looking forward to break my bench PB. | ||
| Billwest | | ... | 04-04-2014 @ 14:47 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | FRIDAY Deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 3 180kg x 1 200kg x 3 Deficit (1") deadlift 140kg x 3 x 3 DB Rows 100lb x 10 x 3 Pulldowns 80kg x 8 85kg x 8 x 2 sets Incline sit ups 2 x 20 Weak deadlifting. No mystery as to why. I'm tired, a hard week at work, not enough sleep. But I've got a week in Sicily to recover. Generally the period since new year has been very positive. All three lifts moving in the right direction. | ||
| mikeyp | | ... | 04-04-2014 @ 19:43 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Good work lately Bill......I agree everything is going well for you and the holiday will be a good break at the right time....enjoy it mate. | ||
| Billwest | | ... | 04-04-2014 @ 21:56 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said:Good work lately Bill......I agree everything is going well for you and the holiday will be a good break at the right time....enjoy it mate. Cheers Mike, I intend to take it very easy over the next week or so. | ||
| Billwest | | ... | 13-04-2014 @ 15:20 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench 20kg x 10 60kg x 5 80kg x 5 95kg x 8 95kg x 8 95kg x 8 Pulley rows pin12 x 10 x 3 sets Pressdowns pin12 x 12 x 3 sets Incline DB Curls 3 sets x8 Rear leat machine 3 sets x 10 First session back after a weeks holiday. Reasonably pleased with bench, good volume for me. The rest was just to give my upper bod some work. 91.9kg this morning. | ||
| Billwest | | ... | 15-04-2014 @ 19:15 |
Member 541, 5108 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Squat 20kg x 10 60kg x 5 100kg x 3 130kg x 3 155kg x 5 155kg x 5 150kg x 3 150kg x 1 Leg Curls seated 45kg x 10 50kg x 10 x 2 Planks bwt x 60 secs x 2 Stretching. Not the most successful squat session. Everything felt heavy. Gave up on last set@150, did 1 rep then stopped. Just wasn't happening. Need slight rethink on squat. Weight 91.8kg this morning, a kilo down on pre-holiday weight. | ||
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