Training for the Master's Classic March15/16

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Billwest		...	17-04-2014 @ 18:33
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 20kg x 10 60kg x 5 80kg x 3 100kg x 3 110kg x 3 105kg x 3 Incline Press 70kg x 8 x 3 sets Lat Raises 30lb x 10 x 3 sets Lying DB tri press 25lb x 10 x 3 sets Ugh! This was a crap session.
deleted2_20210523		...	17-04-2014 @ 18:45
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted
Billwest		...	19-04-2014 @ 16:31
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Cheers Nick, coming back after a week on holiday has been hard though, especially as I have a cold at the minute. Deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 3 180kg x 2 Speed deads 120kg x 2 x 5 sets 18/19" deads 140kg x 3 180kg x 3 200kg x 3 SLDL 100KG X 8 X 3 SETS Pulldowns 80kg x 8 x 3 sets db rows 100lb x 10 x 3 sets Good mornings 60kg x 8 80kg x 8 Incline sit ups 2 x 20 Lightish session today, as it is the first day of a little experiment with deadlifting, trying to bring in more variation. Basic aim is to build up to a double then do various speed/deficit/pin deadlifts. Double@180 Felt weak today. Weight this morning 91.6kg
Billwest		...	22-04-2014 @ 15:55
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench Press 20kg x 10 60kg x 5 80kg x 5 97.5kg x 8 97.5kg x 7 97.5kg x 7 Incline Press 60kg x 5 70kg x 5 80kg x 5 80kg x 5 NGBP 60kg x 5 70kg x 5 80kg x 5 Seated DB Curl 40lb x 8 45lb x 8 x 2 Having had a horrible cold for the last few days, this was actually not a bad workout. Meant to be 3 sets of 8, but was close enough that I expect to make this next time. weight this morning 91.8kg.
Billwest		...	23-04-2014 @ 19:19
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat 20kg x 10 60kg x 5 100kg x 3 140kg x 1 160kg x 1 (belt) beltless 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 2 (left knee was twinging a bit so stopped) Hyperextensions bwt +10kg x 10 x 3 sets Planks bwt x 60 secs x 1 Then spent an age in the squat rack with just the bar holding the full squat position, then Paused 11" box squats 20kg x loads 60kg x 3 90kg x 3 110kg x 3 left feeling a bit happier with a couple of ideas about the future of my squatting. Regular squatting all felt hard today. My CNS still feels a bit fried from the cold I had.
Billwest		...	25-04-2014 @ 17:03
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday 20kg x 10 x 2 60kg x 5 80kg x 2 90kg x 2 100kg x 2 110kg x 2 115kg x 2 112.5kg x 2 112.5kg x 2 Squat (paused) 60kg x 5 100kg x 5 120kg x 5 60kg x 5 Lat Raises 35lb x 10 x 3 sets DB tri press 5 sets w/30lb OK bench today. Not feeling strong today as only benched on Tuesday. Couldn't get in a strong balanced position. Last double with 112.5 was the only one that felt good. weight this morning 91.8
Billwest		...	27-04-2014 @ 15:44
Member 541, 5304 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 140kg x 3 170kg x 2 190kg x 2 Speed deads 130kg x 2 x 5 sets 16" DEADS 140KG X 3 180KG X 2 210KG X 2 SLDL 110kg x 8 x 3 sets PULLDOWNS 80kg x 8 x 3 sets DB Rows 100lb x 8 x 3 sets Incline sit ups 2 x 20. Back not quite recovered from I don't know what. All deads felt heavy today. Grip was going on the pin pulls -on 210kg - which is pathetic. I am in 2 minds whether to prioritise squats at the moment, and have a rest from heavy deadlifts for a while. Weight 91.7kg this morning.
Billwest		...	08-05-2014 @ 19:43
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	First gym session in a week and a half. Just taking it easy Bench 20kg x 10 60kg x 5 80kg x 5 90kg x 5 90kg x 5 Pressdowns pin11 x 12 x 3 sets Squat (beltless) 20kg x 10 60kg x 5 100kg x 5 x 3 sets SLDL 100kg x 5 x 3 sets Incline sit ups 2 x 20 Easy comeback session. Nothing tricky. My right knee is not feeling quite right and I'm not sure why. 90.5kg this morning. skinny fat I believe it is called
Billwest		...	11-05-2014 @ 14:03
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday bench press 20kg x 10 60kg x 5 80kg x 5 95kg x 5 95kg x 5 Squat (beltless) 20kg x 10 60kg x 5 100kg x 3 120kg x 3 130kg x 3 130kg x 3 Deadlift (beltless) 60kg x 5 100kg x 3 140kg x 3 170kg x 3 Lying tri press 25lb x 10 30lb x 8 x 2 sets Plank bwt x 60 secs x 1 Still feeling my way back into lifting again. TBH I am not feeling very motivated at the minute. Squat is the only exercise I am interested in and this because I am trying to squat upright. 120-130 for triples is a good weight to practice the new technique beltless, though I'd like to push this up to 140 within a few weeks. I'm doing this not cos I think it will enable me to lift more, but because I want my back not to hurt after squatting heavy.
Billwest		New plan	14-05-2014 @ 19:37
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Today I decided to change my training. My plan for the next 9 weeks is as follows Wednesday - squat- beltless triples adding 5kg per session - Paused squat - beltless triples Friday - Bench - Not sure what rep range Sunday -Coan deadlift target 220kg Squat I may alternate ordinary squats and paused squats or may do them in the same session. I haven't decided yet. Will depend how I feel tomorrow having combined them today Today's training Squat - beltless 20kg x 10 60kg x 5 100kg x 3 130kg x 3 x 8 sets Paused squats (2 secs) 60kg x 3 100kg x 3 110kg x 3 Incline sit ups 2 x 20 Stretching OK session. Plan with doing squats beltless is to stay more upright. Not using a belt will limit the weight I use. weight this morning 90.4, could do with another couple of kilos that I've lost in the last month.
mikeyp		...	14-05-2014 @ 19:46
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235 560.0 kgs @ 115kgs UnEq	Good luck with the new plan mate.....
Billwest		...	16-05-2014 @ 16:50
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	mikeyp said:Good luck with the new plan mate..... Cheers Mike, it is just something to get me out out of the current slump I'm in training wise Friday Bench 20kg x 10 60kg x 3 80kg x 3 102.5kg x 3 x 5 or 6 sets (lost count) Incline 70kg x 5 x 3 sets Presdowns 4 x 10 Military press 20kg x 10 30kg x 10 40kg x 10 OK session, bench a bit harder than I'd have liked, but not so bad. Military press very wobbly as both shoulder and triceps were knackered by this point. Weight 90.6
Billwest		...	18-05-2014 @ 14:48
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Deadlift - Coan Week 1 target-220 20kg x 10 60kg x 5 100kg x 3 140kg x 2 165kg x 2 Speed deads 130kg x 3 x 8 sets Circuit 3 x 8 SLDL 110kg Bent rows 70kg Good mngs 80kg Pulldowns 70kg Stretching Goo session, though felt more like cardio. Kept the circuit weights quite light, except for stiff leg deads which I intend to push this time. The others I am going to keep lightish, especially good mornings, as I really hate them. Weight this morning 91.1kg.
Billwest		...	21-05-2014 @ 20:40
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat - beltless 20kg x 10 60kg x 5 100kg x 3 135kg x 3 x 5 sets Paused squat beltless 115kg x 3 x 3 Incline sit ups 2 x 20 Enjoyable session. Will keep the paused squats up as long as I can after the normal squats. On normal squats my form is holding up so quite happy with that. Weight 91.1 this morning
Billwest		...	23-05-2014 @ 17:56
Member 541, 5304 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Bench 20kg x 10 60kg x 5 85kg x 5 95kg x 5 100kg x 5 Incline bench paused 60kg x 5 75kg x 5 75kg x 5 75kg x 5 Pressdown ]pin 12 x 12 x 3 sets Both shoulders have been feeling bad this week. No real idea why. Bench was a bit of a struggle today. Might go back to twice a week. 91.3kg this morning.

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