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Training for the Master's Classic March15/16

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Billwest		...	28-10-2018 @ 12:45
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench Press 20kg x 10 60kg x 5 85kg x 3 97.5kg x 3 97.5kg x 3 97.5kg x 3 105kg x 1 105kg x 1 105kg x 3 Incline 60kg x 5 75kg x 5 x 5 Chins wide grip bwt x 6 x 3 sets Close grip bwt x 6 x 2 sets Pressdowns pin12 x 12 x 2 sets pin13 x 13 Seated DB curls 17.5kg x 8 x 3 sets Actually not a bad workout. Bench went a lot smoother than I'd hoped. I'm hopeful of at least 115 next week (which considering I failed it a few weeks ago, would be good. Weight 89.0
Billwest		...	29-10-2018 @ 22:14
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Squat 20kg x 10 20kg x 10 60kg x 5 100kg x 3 120kg x 2 140kg x 5 140kg x 5 140kg x 5 SLDL 60kg x 5 100kg x 5 130kg x 5 x 3 sets Leg extensions 50kg x 10 x 3 sets Single leg curls (left only) 10kg x 12 20kg x 12 x 2 sets Planks/Glute bridge Hurrah,made it through a squat workout with no major back problems. A small miracle. Squat wasn't easy but wasn't horribly difficult either. SLDLs were supposed to be 5x5 but I cut them short just in case. Just under 5 weeks till the comp. It's gonna be a hard few weeks. Weight 89.1kg
Billwest		...	31-10-2018 @ 19:47
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Bench Press 20kg x 10 60kg x 5 85kg x 3 95kg x 5 95kg x 5 95kg x 5 95kg x 5 100kg x 3 100kg x 3 Strict Press 20kg x 10 40kg x 5 52.5kg x 8 x 3 sets DB Rows 45kg x 15 x 3 sets Lat raises 12.5kg x 15 x 3 sets Reverse curls 20kg x 10 x 2 sets Not a bad session. Made the reps on bench, which was the main thing. The rest of the exercises just seemed to flow quite nicely. DB rows finally picking up steam. 89.5kg
Billwest		...	02-11-2018 @ 19:26
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Deadlift 20kg x 10 60kg x 5 100kg x 5 140kg x 5 170kg x 5 170kg x 5 170kg x 5 Paused squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 Bulgarian SS 10KG dbS X 10 each leg (balance) side planks/front plank/back raises superset x2 Happpy with that. Deads could have had a bit more zing, particularly happy with pause squat. Slight muscle problem behind right hip, been there for a week. Weight 89.0
Billwest		...	04-11-2018 @ 14:21
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused bench Press 20kg x 10 60kg x 5 80kg x 3 90kg x 3 95kg x 3 95kg x 3 97.5kg x 3 Incline Press 60kg x 5 80kg x 4 x 5 sets Chins Wide Grip x6, x6, x5 alternating with close grip x6, x6, x 5 Pressdowns pin12 x 12 pin13 x 12 x 2 sets Seated DB Curls 15 kg x 10 x 2 sets Not bad. Paused squats felt ok, last set was a bit tough, but pleased with my first attempt in ages. Rest was fine. Weight 89.9kg, big day of eating yesterday
Billwest		...	05-11-2018 @ 19:16
Member 541, 4894 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 2 150kg x 4 150kg x 4 150kg x 4 SLDL 60kg x 5 100kg x 5 140kg x 5 x 4 sets Planks Surprisingly good since my back felt achy on the warm up sets. I'd like to hit 160 for at least one triple next week. Weight 89.9kg
Billwest		...	07-11-2018 @ 21:52
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Bench Press 20kg x 10 60kg x 5 85kg x 3 95kg x 5 95kg x 5 100kg x 3 100kg x 3 100kg x 3 100kg x 4 Strict Press 20kg x 10 40kg x 5 55kg x 7 x 3 sets DB Row 47.5kg x 15 x 3 sets Lat raises 15kg x 10 x 3 sets Reverse curls 20kg x 10 x 2 sets OK session. Bench has become reasonably consistent recently. No disasters anyway, for which I'm grateful. Dumbbell rows going well, as is strict press. Weight 89.0kg
Billwest		...	09-11-2018 @ 19:37
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused squat 20kg x 10 60kg x 5 100kg x 3 125kg x 2 145kg x 2 Deadlift 60kg x 5 100kg x 5 140kg x 5 180kg x 5 180kg x 5 180kg x 5 Core circuit (L.plank/R.Plank/Fr.Plank/back raises x 12) x 2 For the first time my back, and the fear of hurting it was not the limiting factor in my lifting. Deadlifts felt ok today. Not superstrong but steady. Weight 89.6kg
Billwest		...	12-11-2018 @ 20:09
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Paused Bench 20kg x 10 60kg x 5 80kg x 3 90kg x 2 95kg x 2 100kg x 2 102.5kg x 2 105kg x 2 Incline Press 60kg x 5 75kg x 6 x 3 sets Chins bwt x 6 x 4 sets Pressdowns pin13 x 12 x 2 sets Seated DB curls 15kg x 10 x 3 sets Paused bench about where I expected. Pretty weak! Oh well, never mind. Only two more paused sessions before the comp. Weight 89.4kg
Billwest		...	14-11-2018 @ 09:57
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Squat 20kg x 10 60kg x 5 100kg x 3 120kg x 2 140kg x 2 160kg x 3 160kg x 3 160kg x 1 (f**ked!!) SLDL 60KG X 5 100KG X 5 145KG X 5 X 3 SETS Planks This was just about OK. First two tripes@160 were really hard, and on the third, I just gave up after 1 rep. My (buckle) belt was too loose and this made a bit of a difference. Next week, 170 for a couple of singles, or a double. Weight 89.1kg
Billwest		...	15-11-2018 @ 20:07
Member 541, 4894 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 90kg x 2 100kg x 3 100kg x 3 100kg x 3 107.5kg x 1 107.5kg x 1 107.5kg x 2 (s**t!) Strict Press 20kg x 10 45kg x 5 57.5kg x 6 x 2 sets DB Rows 50kg x 12 x 3 sets Lat Raises 12.5kg x 15 x 3 sets Reverse curls 17.5kg x 10 x 2 sets Crap bench! God knows where that is going. Nowhere fast. The rest was ok. Was another set of press there if I'd wanted it. Nice to be rowing again with 50kg. Weight 89.6kg
Billwest		...	16-11-2018 @ 20:07
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused squat 20kg x 5 20kg x 5 60kg x 5 90kg x 3 110kg x 2 130kg x 2 150kg x 2 Deadlifts 60kg x 5 100kg x 3 140kg x 3 170kg x 2 190kg x 4 190kg x 4 190kg x 4 Circuit 40 sec left plank, 40 sec right plank, 40 sec front plan, back raise x 12) x 2 Actually pretty good. Particularly pleased as they were on the Eleiko bar rather than the deadlift bar I usually use. Grip was an issue as a consequence. Se deadlift is not as s**t as I feared, unlike bench to a greater and squats to a less er degree. Weight 89.5kg
Billwest		...	18-11-2018 @ 13:45
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 18.11.2018 @ 13:46 PM by Billwest Sunday Paused Bench 20kg x 10 55kg x 5 75kg x 3 85kg x 3 95kg x 2 100kg x 1 105kg x 1 110kg x 1 100kg x 3 Incline 60kg x 5 70kg x 5 80kg x 5 85kg x 5 Chins Wide grip bwt x 6 x 4 sets Narrow Grip bwt x 6 Pressdowns pin 12 x 12 x 2 sets OK session. Achieved my aim, which was a paused 110 bench. Not very smoooth, but not entirely a grinder, so ok. I am about where I thought I was, 2 weeks out. Bwt 89.8kg
Billwest		...	19-11-2018 @ 19:23
Member 541, 4894 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 130kg x 2 150kg x 1 160kg x 1 170kg x 2 SLDL 20kg x 10 60kg x 5 100kg x 5 140kg x 5 x 5 Bulgarian SS BWT X 10 Bwt + 10kg weights x 10 Planks Good session. Achieved what I set out to achieve. A double@170, tho it was hard. SLDLs were ok. My right hamstring is a bit tight. All set for the comp. Weight 89.9kg
Billwest		...	21-11-2018 @ 19:22
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Bench Press 20kg x 10 60kg x 5 80kg x 3 95kg x 2 105kg x 1 110kg x 1 115kg x 1 100kg x 5 Strict Press 20kg x 10 40kg x 5 50kg x 3 60kg x 5 60kg x 5 DB Rows 50kg x 12 x 3 sets Lat Raises 12.5kg x 15 x 3 sets Reverse curls 17.5kg x 10 x 2 sets Just about acceptable session. OK, bench is still s**t, but marginally less so than last time I hit a hvy single. There may have been 117.5 there, but no more. Rest was fine. Weight 89.8kg

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