Training for the Master's Classic March15/16
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| Billwest |  | Training for the Master's Classic March15/16 | 01-12-2013 @ 15:19 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 06.12.2013 @ 07:43 AM by Billwest Just started training for the 2014 Master's Classic. It will be my 3rd competition. My two previous comps wereWest Mids Divisionals 2012 Weight 98.5 Squat 190 Bench 117.5 Deadlift 215 West Mids Divisionals 2013 Weight 90.7 Squat 170 Bench 107.5 Deadlift 200 The difference between the two was my weight. I lost 7.5kg in the 10 weeks leading up to this comp. Too quick. Also I knew I only needed 417.5 to qualify. My squat was particularly disappointing. Lack of depth was the main problem. Squat, and to a lesser extent bench, are my focus for the next few weeks. My aim for the classic is 185/115/210, which will be hard at my lower bodyweight, but doable. Sunday training Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 3 130kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 Leg Curls Pin10 x 10 pin9 x 10 pin8 x 10 Hacks 80kg x 10 x 3 sets Hyperextensions bwt +10kg x 10 x 3 sets Planks 2 x 90secs stretching. Today's squatting was all done to a box just about 12 and a bit inches. It was quite hard tbh, and will require a lot of work in the weeks ahead. Felt good though. None of the forward lean I got from the Wednesday session. Weight 90.5 | ||
| RSP | | ... | 01-12-2013 @ 17:51 |
 RIP sumotwat ...sadly missed Member 2875, 1788 posts SQ 200, BP 132.5, DL 235567.5 kgs @ 90kgs UnEq | Solid 1st session of the build up Bill. | ||
| Billwest | | ... | 01-12-2013 @ 22:14 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Cheers Raj, fairly light at the moment, though doesn't feel it. | ||
| Billwest | | ... | 03-12-2013 @ 18:51 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 05.12.2013 @ 19:22 PM by Billwest TuesdayBench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 100kg x 2 102.5kg x 2 105kg x 2 Strict Press 40kg x 5 60kg x 5 60kg x 5 60kg x 5 Lat raises 35lb x 10 x 3 sets Felt like quite a good session. Trying to work on keeping bar speed quick on bench. Am training low volume and fairly high frequency ATM. Left shoulder did not think much of the strict press. After Sunday's squat session it felt slightly iffy. Weight 90.3kg this morning | ||
| Billwest | | ... | 05-12-2013 @ 19:21 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Thursday Squat (to a lowish bench) 20kg x 10 60kg x 5 80kg x 5 100kg x 5 100kg x 5 Deadlift 60kg x 5 100kg x 5 140kg x 3 175kg x 3 175kg x 3 175kg x 3 175kg x 3 175kg x 3 DB Rows 110lb x 10 x 3 sets Pulldowns 80kg x 8 x 3 Incline sit ups 2 x 20 Good session. Hardest session since the comp. Deadlift went quite well today. The plan on deadlifts is to add 10kg next week and reduce the reps. Weight stable at 90.4kg this morning | ||
| Billwest | | ... | 09-12-2013 @ 18:53 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Saturday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 95kg x 2 107.5kg x 1 112.5kg x 1 95kg x 8 Incline Press 70kg x 8 x 2 Pressdowns 3 x 12 (pin12/pin13/pin13) Seated DB Curls 40lbx 10 x 2 sets Nice session. Bench was reasonably comfortably. I am hoping this slow but sure stuff will help me get back to at least 120 by the Master's Classic and hopefully 125 tng Monday Squat 20kg x 10 60kg x 5 90kg x 3 110kg x 3 130kg x 2 150kg x 2 150kg x 2 150kg x 2 Leg Curls pin10 x 10 pin9 x 10 pin9 x 10 Hack squat 90kg x 10 x 3 sets Hyperextension bwt +15kg x 10 x 3 sets Plank 1 x 60secs Stretching Not a bad session, squatting to 12.5 inches. Feels quite low atm but I want to get used to this depth because this is a good depth to aim for in comps. 160 next time. | ||
| Billwest | | ... | 12-12-2013 @ 16:06 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday training Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 97.5kg x 3 97.5kg x 3 97.5kg x 3 97.5kg x 3 97.5kg x 3 Pressdowns 3 x 15 (pin12) Fairly minimal 35 minute session, just to get the 5x3 done. No extra shoulder exercises so as not to aggravate my shoulder in any way. | ||
| Billwest | | ... | 13-12-2013 @ 18:10 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday session Squat (to 11" box) 20kg x 10 60kg x 5 80kg x 3 100kg x 3 100kg x 3 Deadlift 60kg x 5 100kg x 5 140kg x 3 185kg x 2 190kg x 2 195kg x 2 DB Rows 100lb x 10 110lb x 10 120lb x 10 Pulldowns 80kg x 8 x 2 sets Incline sit ups 2 x 20 stretching Enjoyed this today. Deadlifts were quite hard though not horribly so. Next week will work up to a couple of singles around 200. Low squats are a good warm up for deadlifting I think. 11" feels low but doesn't look like it in the mirror. Tried to do it without sitting back on the box. It got easier. 90.4 kg this morning. Pleased with this as I have stopped anything resembling a diet. | ||
| Billwest | | ... | 15-12-2013 @ 16:54 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday training Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 97.5kg x 2 102.5kg x 2 105kg x 2 107.5kg x 2 Strict Press 50kg x 8 50kg x 8 50kg x 8 Lat Raises 35lb x 10 35lb x 10 35lb x 10 Seated DB curls 3 sets Narrow Grip bench 60kg x 5 70kg x 5 80kg x 5 Enjoyable little session this, stuck to the plan and ignored any impulses to go heavier on bench. Reasonably comfortable. Steady progress. Enjoyed the Strict press, took a narrower grip and was amazed how fast they went. Weight this morning 90.8 | ||
| mikeyp | | ... | 15-12-2013 @ 19:09 |
 bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Bloody hell Bill what's with the weight loss ?? Well done for getting stuck in at your comp despite the weight loss. Is that for aesthetic purposes  | ||
| Finch | | ... | 15-12-2013 @ 19:52 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | Building nicely Bill, don't peak too soon though. | ||
| Billwest | | ... | 17-12-2013 @ 19:13 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | mikeyp said:Bloody hell Bill what's with the weight loss ?? Well done for getting stuck in at your comp despite the weight loss. Is that for aesthetic purposes Yes, I decided in the summer it was time to get a bit lighter and a bit fitter. The trouble is I lost weight too quickly and the competition was at the low point. A few months at a stable weight and I hope to claw back most of the strength I lost. | ||
| Billwest | | ... | 17-12-2013 @ 19:14 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Finch said:Building nicely Bill, don't peak too soon though. No worries there at the moment Ian. Steady build for the next month then see where I am and maybe make a fresh plan then. | ||
| Billwest | | ... | 17-12-2013 @ 19:19 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday training Squat (to 12.5") 20kg x 10 60kg x 5 100kg x 3 120kg x 2 140kg x 1 160kg x 2 140kg x 5 Leg Curls 3 x 10 (pin 10/10/9) Hack Squats 110kg x 10 x 3 sets Hyperextensions bwt +15kg x 12 x 3 Plank x 60 secs This was a hard session, though the weights lifted may suggest otherwise. The second rep on top double on squats was quite hard. Conversely, the down set@140kg felt quite strong. Hack squats felt really rather hard, as did the hyperextensions. | ||
| mikeyp | | ... | 17-12-2013 @ 19:39 |
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235560.0 kgs @ 115kgs UnEq | Billwest said: Yes, I decided in the summer it was time to get a bit lighter and a bit fitter. The trouble is I lost weight too quickly and the competition was at the low point. A few months at a stable weight and I hope to claw back most of the strength I lost. Yes I want to get myself in good shape at some point, but I've decided to do this when I have hit my squat, bench and dead goals at this weight (holding steady at 115kg despite eating what I want and when I want ). So maybe in a couple of years I'll join you in the 93's Well done on the weight loss anyway. | ||
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