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Training for the Master's Classic March15/16

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BillwestIcon...02-08-2018 @ 21:27 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Thursday

Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
135kg x 6
135kg x 6
135kg x 6

Deadlift
60kg x 5
100kg x 3
140kg x 2
170kg x 6
170kg x 6

Back raises
bwt x 12 x 2 sets

Planks

Steady session. Squat didn't feel too bad, certainly no harder than last week. It could be that I am starting to come out of the crappy training period I've been going through. Bodyweight 90.0kg
BillwestIcon...04-08-2018 @ 14:21 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Bench Press
20kg x 10
60kg x 5
80kg x 3
90kg x 2
100kg x 5
100kg x 5
100kg x 4

Incline Press
60kg x 6
72.5kg x 6 x 5 sets

Chines
bodyweight x 6 x 4 sets

Pressdowns
pin13 x 12 x 3 sets

DB Reverse curls

Not bad, though my bench is still depressingly weak. Triceps seem to be the problem. Rest felt fine. Weight 89.8kg
BillwestIcon...06-08-2018 @ 20:19 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Paused Squat
20kg x 10
60kg x 5
80kg x 3
100kg x 2
120kg x 5
120kg x 5
120kg x 5

SLDL
70KG X 6
125KG X 6 X 5 SETS

Good session,nothing felt too difficult. Gives me something to build on. The volume is coming back. Weight 90.0kg
BillwestIcon...08-08-2018 @ 19:52 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Strict Press
20kg x10
40kg x 5
55kg x 4
65kg x 4
65kg x 3
65kg x 3

CGBP
60kg x 5
87.5kg x 5 x 4 sets

DB Rows
50kg x 15 x 2 sets
50kg x 10

Lat raises
15kg x 12 x 2 sets

Not the greatest session. Fell short on press, close grips felt fine, and rows and lat raises all felt heavy. Off day clearly. weight 90.0kg
BillwestIcon...09-08-2018 @ 19:47 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Thursday

Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 6
140kg x 6
140kg x 6

Deadlift
60kg x 5
100kg x 3
140kg x 2
175kg x 6
175kg x 6

Back raises
bwt x 12 x 2 sets

Plank/side planks

Hard session in the end. Squat was really on the limit today, but hamstrings not fully recovered from Mondays SLDLS. Just no energy today. Deads were hard work but no more. Weight 90.2kg
BillwestIcon...11-08-2018 @ 23:19 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 2
105kg x 3
105kg x 3
105kg x 3

Incline Press
60kg x 5
75kg x 5 x 5 sets

Chins
bwt x 5 x 5 sets

Pressdown machine
60kg x 12
80kg x 12 x 2 sets

Hard session on bench. Was supposed to be 4 sets, but my shoulders just felt crap. Strangely, inclines were ok. Weight 89.5kg
BillwestIcon...13-08-2018 @ 20:01 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Paused squat
20kg x 10
60kg x 5
80kg x 3
100kg x 2
125kg x 5
125kg x 5
125kg x 5

SLDL
60kg x 5
100kg x 5
130kg x 5 x 5 sets

Reasonable session. Not that difficult, deads were fairly straightforward. Paused squats less so. Weight 90.3kg
BillwestIcon...15-08-2018 @ 19:53 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Close Grip Bench
20kg x 10
60kg x 5
75kg x 12
75kg x 8
75kg x 8
75kg x 8

Strict Press
20kg x 10
40kg x 5
50kg x 6 x 3 sets

DB Rows
45kg x 15 x 3 sets

Lat raises 12.5kg x 15 x 2 sets

This was hypertrophy hell today. Close grip..nothing left. Press crap. 15 rep sets for other stuff. I thought I was powerlifter. Weight 89.5kg
BillwestIcon...16-08-2018 @ 20:01 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Thursday

Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 1
160kg x 1
170kg x 1

Deadlift
40kg x 5
80kg x 5
120kg x 3
160kg x 2
180kg x 1
200kg x 1
210kg x 1 (ouch!)

Generally this wasn't a bad session, there were a few kilos more on squat. Deadlift was harder. Twanged my back on 210, stupid ego lifting. Still if I'd been offered this before the workout I'd have taken it. Weight 89.4kg
BillwestIcon...18-08-2018 @ 18:48 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 5
95kg x 5
95kg x 5
95kg x 5
100kg x 3
100kg x 4f5

Incline
60kg x 5
80kg x 5 x 4 sets

Pullups
bwt x 5 x 4 sets
bwt x 8 x 1 set

Not a bad session, despite the distraction of my back injury. Wasn't feeling the strongest, but got the work done. Weight 89.7kg
BillwestIcon...20-08-2018 @ 19:47 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 5
140kg x 5
140kg x 5

Deadlift
70kg x 5
110kg x 3
140kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3

Despite hurting my back last Thursday, today's session went ok. Was super careful, particularly on deads, and it feels ok. Deads I tired quickly, the weight was not heavy. Weight 89.5 before the session
BillwestIcon...22-08-2018 @ 22:10 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday


CGBP
20KG X 10
60KG X 5
80KG X 10
80KG X 8
80KG X 8
80KG X 7

Strict Press
20kg x 10
40kg x 5
55kg x 5 x 3 sets

Pulldown
80kg x 10 x 3 sets

Lat raises
12.5kg x 12 x3 sets

OK session today, thought I might have another set of 8 on close grip. No luck. Weight 89.3kg
BillwestIcon...26-08-2018 @ 13:08 
Member 541, 4881 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 3
95kg x 3
95kg x 3
95kg x 3
95kg x 3
95kg x 3

Chins
bwt x 5 x 5 sets

Dips
bwt x 10 x 3 sets

Reverse curls
17.5kg x 10 x 3 sets

OK session, first since my stomach bug on Wednesday night that completely knocked me out. Strength has not recovered because I haven't been able to eat properly since. Just getting back to normal. My bench is even weaker than it was before this. Everything else felt fine. Weight 88.9kg, lowest this year
BillwestIcon...29-08-2018 @ 18:44 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

After an unsuccessful attempt to put weight on the bar on squat on monday, I gave up. my leg is f**ked. Went to the physio yesterday and he, by giving me a few exercises, managed to restore hope. Still want to compete in divisionals in December, 3 months away

Wednesday
Bench
20kg x 10
60kg x 5
80kg x 3
90kg x 2
100kg x 2
102.5kg x 2
105kg x 2

Feet up bench
80kg x 8
80kg x 8

Incline bench
70kg x 8
70kg x 8

Pulldowns
80kg x 10 x 3 sets

back raises - 1 set
Plank - 1

OK session, realisation is setting on that the road back to full strength may be quite long. Back to 5x3 /3x2/2x1 on bench for a few weeks for a slow build. Weight 88.4kg
BillwestIcon...01-09-2018 @ 16:08 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 2
107.5kg x 1
112.5kg x 1
95kg x 5 (crap)

Strict Press
20kg x 10
40kg x 5
50kg x 6 x 5 sets

Chins
bwt x 6 x 4
bwt x 4

Lat Raises
12.5kg x 15 x 3 sets

Bicep s**t

This was hard work today. Just trying to work up to a heavy-ish single on bench. 112.5 was not that hard, but then downset was beyond s**t. Strict press and chins felt good. Weight 88.7kg

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