Training for the Master's Classic March15/16
Users viewing topic: & 1 Guest
12345678910697071141142143144145146147148149150151
Billwest04/04/17 @ 19:33
Tuesday
Suitably rested after what was not too taxing a competition on the CNS I decided to start training again today with bench. For the next three weeks I am going to bench squat Press and deadlift once a week each. Trying a new method of controlling the volume of my lifting. Training maxes of (170/110/210) Also bench is going to be paused until further notice.
Paused Bench Press (T1)
20kg x 10
60kg x 5
80kg x 3
95kg x 4
95kg x 4
97kg x 7 (AMRAP - 0 REPS IN THE TANK)
Incline Press (T2)
65kg x 8 x 3 sets
DB Rows (T3)
35kg x 12
40kg x 12 x 2 sets
Bodyweight Dips 3 x 12
supersetted with
Dumbbell curls 15kg x 12, 12, 9
Good session today. It felt like a got through it in double quick time. Paused bench felt fine. Made the necessary reps (15) though last one was hard. Incline bench started paused but became t'n'g as I got tired. The hard stuff was the arms, though. They are gonna hurt in the morning. Weight this morning 92.6kg
Suitably rested after what was not too taxing a competition on the CNS I decided to start training again today with bench. For the next three weeks I am going to bench squat Press and deadlift once a week each. Trying a new method of controlling the volume of my lifting. Training maxes of (170/110/210) Also bench is going to be paused until further notice.
Paused Bench Press (T1)
20kg x 10
60kg x 5
80kg x 3
95kg x 4
95kg x 4
97kg x 7 (AMRAP - 0 REPS IN THE TANK)
Incline Press (T2)
65kg x 8 x 3 sets
DB Rows (T3)
35kg x 12
40kg x 12 x 2 sets
Bodyweight Dips 3 x 12
supersetted with
Dumbbell curls 15kg x 12, 12, 9
Good session today. It felt like a got through it in double quick time. Paused bench felt fine. Made the necessary reps (15) though last one was hard. Incline bench started paused but became t'n'g as I got tired. The hard stuff was the arms, though. They are gonna hurt in the morning. Weight this morning 92.6kg
Billwest05/04/17 @ 21:17
Wednesday
Squat (T1)
20kg x 10
60kg x 5
100kg x 3
127.5kg x 2
145kg x 4
145kg x 4
145kg x 7 (AMRAP)
Safety Bar (T2)
60kg x 5
100kg x 8
100kg x 8
100kg x 8
100kg x 8
Leg curls (t3)
40kg x 12 x 3 sets
Leg Extensions
Pin10 x 12 reps x 3 sets
Doing stuff after squat is a real killer. The squats themselves were ok, it will take a session or two to really get back into them. Safety squats were cardio and leg curls and extensions were a killer. Weight 92.4kg
Squat (T1)
20kg x 10
60kg x 5
100kg x 3
127.5kg x 2
145kg x 4
145kg x 4
145kg x 7 (AMRAP)
Safety Bar (T2)
60kg x 5
100kg x 8
100kg x 8
100kg x 8
100kg x 8
Leg curls (t3)
40kg x 12 x 3 sets
Leg Extensions
Pin10 x 12 reps x 3 sets
Doing stuff after squat is a real killer. The squats themselves were ok, it will take a session or two to really get back into them. Safety squats were cardio and leg curls and extensions were a killer. Weight 92.4kg
Billwest07/04/17 @ 19:30
Friday
OH Press
20kg x 10
40kg x 5
50kg x 3
60kg x 3
65kg x 2
70kg x 2
CGBP
20kg x 10
60kg x 5
75kg x 8
75kg x 8
75kg x 8
75kg x 8
Pulldowns
90kg x 12
90kg x 12
90kg x 12
Lat raises
12.5kg x 2
12.5kg x 12
15kg x 12
Quite pleased with that. Lower body still sore from squat day stuff. Happy with a double with 70 on press. Once did 80 but out of practice with heavy pressing. Close grip was a bit harder than I thought, glad I didn't do more. Felt quite a pump today in back shoulders and triceps. I must be becoming a bodybuilder. 91.1kg this morning, why so light. Plan from now is to steadily put on weight.
OH Press
20kg x 10
40kg x 5
50kg x 3
60kg x 3
65kg x 2
70kg x 2
CGBP
20kg x 10
60kg x 5
75kg x 8
75kg x 8
75kg x 8
75kg x 8
Pulldowns
90kg x 12
90kg x 12
90kg x 12
Lat raises
12.5kg x 2
12.5kg x 12
15kg x 12
Quite pleased with that. Lower body still sore from squat day stuff. Happy with a double with 70 on press. Once did 80 but out of practice with heavy pressing. Close grip was a bit harder than I thought, glad I didn't do more. Felt quite a pump today in back shoulders and triceps. I must be becoming a bodybuilder. 91.1kg this morning, why so light. Plan from now is to steadily put on weight.
Interesting journal... I find as mainly a deadlifter with a reasonable squat and a poverty bench ... and approaching 47 in May there's a fine line between getting in a bit of volume and overtraining ... upper body can take quite a bit of high rep stuff and volume, I'm now getting more out of lower reps and lower volume on squats and deadlift I'm finding..
Billwest07/04/17 @ 23:30
kennybaby said:Interesting journal... I find as mainly a deadlifter with a reasonable squat and a poverty bench ... and approaching 47 in May there's a fine line between getting in a bit of volume and overtraining ... upper body can take quite a bit of high rep stuff and volume, I'm now getting more out of lower reps and lower volume on squats and deadlift I'm finding..
The point about the fine line between volume and overtraining, I couldn't agree more. Recently decided to try and regulate the number of reps over 80% a bit better. I have tended to either do too many many sets and/or reps and then at other times too few. Trying to find a balance is hard, too often in the past i've gone just a bit too hard so when it comes to the big PB lift I don't have it in me.
Post Edited: 08.04.2017 @ 08:30 AM by kennybaby
Yeah ... I often find that lower body is tired. Competed in Salford in March... managed to get slightly into red zone about 2 weeks before meet .. luckily I just got out of red zone by meet but it meant I wasn't sure where I was ... I'm at week 5 next week of 10 and I'm starting to pull quite a bit out already to avoid the same issue. It's a major issue that I didn't need to think about maybe 6 or 7 years ago Billwest09/04/17 @ 14:44
kennybaby said:Yeah ... I often find that lower body is tired. Competed in Salford in March... managed to get slightly into red zone about 2 weeks before meet .. luckily I just got out of red zone by meet but it meant I wasn't sure where I was ... I'm at week 5 next week of 10 and I'm starting to pull quite a bit out already to avoid the same issue. It's a major issue that I didn't need to think about maybe 6 or 7 years ago
Ihave found that as I get older, stuff hurts or starts pulling for no particular reason. Resting and stretching are only partially effective. You just have to accept it and try and differentiate between aches and injuries. Not easy in my experience.
Billwest09/04/17 @ 14:49
Sunday
Deadlift (T1)
20kg x 10
70kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 5
180kg x 5
180kg x 5
Wide position squat - beltless, socks only (T2)
60kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
Row machine (T3)
3 x 12
Back Raises (T3)
3 x 12
Planks (T3)
bwt x 60 secs x 2
Deadlift was hard today and left my back in pieces and with a slight twinge. I hope it is nothing serious. wide squats were just an attempt to do something leg rather than back based. Will have to work on these. Weight this morning 92.7kg
Deadlift (T1)
20kg x 10
70kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 5
180kg x 5
180kg x 5
Wide position squat - beltless, socks only (T2)
60kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
Row machine (T3)
3 x 12
Back Raises (T3)
3 x 12
Planks (T3)
bwt x 60 secs x 2
Deadlift was hard today and left my back in pieces and with a slight twinge. I hope it is nothing serious. wide squats were just an attempt to do something leg rather than back based. Will have to work on these. Weight this morning 92.7kg
Billwest11/04/17 @ 19:30
Tuesday
Paused bench Press
20kg x 10
60kg x 5
80kg x 3
90kg x 2
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Incline Press
70kg x 6 x 5 sets
DB Rows
40kg x 12 x 3 sets
Dips
Bwt x 12 x 3 sets
SS W/
db cURLS
15KG X 12 X 3 SETS
Not the greatest paused bench this week. Felt a bit weak, but at least I made the reps. All the other stuff was quite hard, especially the superset. Should be sore tomorrow. On the back front, it has not felt good at all since Sunday. There is little or no chance of doing the squats I hoped for tomorrow. It's a toss up between complete rest and very light. Weight 92.7kg
Paused bench Press
20kg x 10
60kg x 5
80kg x 3
90kg x 2
100kg x 3
100kg x 3
100kg x 3
100kg x 3
Incline Press
70kg x 6 x 5 sets
DB Rows
40kg x 12 x 3 sets
Dips
Bwt x 12 x 3 sets
SS W/
db cURLS
15KG X 12 X 3 SETS
Not the greatest paused bench this week. Felt a bit weak, but at least I made the reps. All the other stuff was quite hard, especially the superset. Should be sore tomorrow. On the back front, it has not felt good at all since Sunday. There is little or no chance of doing the squats I hoped for tomorrow. It's a toss up between complete rest and very light. Weight 92.7kg
Billwest12/04/17 @ 20:13
Wednesday
Squat
20kg x 10
60kg x 5
100kg x 3
130kg x 2
152.5kg x 3
152.5kg x 3
152.5kg x 3
152.5kg x 5 (AMRAP)
SSB
60kg x 6
110kg x 6 x 5 sest
Leg Curls
40kg x 12 x 3 sets
Leg extensions
pin11 x 12 x 3 sets
That I got through this workout without a twinge in my lower back, which even yesterday felt stiff and sore, is a miracle. I actually squatted well, being doubly careful about my form. Squat safety a bit easier than last week as were the others . Result! 92.3kg this morning
Squat
20kg x 10
60kg x 5
100kg x 3
130kg x 2
152.5kg x 3
152.5kg x 3
152.5kg x 3
152.5kg x 5 (AMRAP)
SSB
60kg x 6
110kg x 6 x 5 sest
Leg Curls
40kg x 12 x 3 sets
Leg extensions
pin11 x 12 x 3 sets
That I got through this workout without a twinge in my lower back, which even yesterday felt stiff and sore, is a miracle. I actually squatted well, being doubly careful about my form. Squat safety a bit easier than last week as were the others . Result! 92.3kg this morning
Billwest14/04/17 @ 14:09
Friday
OHP (T1)
20kg x 10
40kg x 5
50kg x 3
60kg x 5
60kg x 4
60kg x 5
CGBP (T2)
20kg x 10
60kg x 6
80kg x 6 x 5 sets
Pulldowns (T3)
95kg x 11 x 3 sets
Lat Raises
15kg x 12 x 3 sets
Not bad today. After a sloppy first working set on press I decided to pause at the bottom and this made it easier. Close Grip was easier than last weeks. Pulldowns and Lat raises were just hard work but not impossibly so. Weight this morning 93.1kg. Back problems not totally gone, still a bit achey.
OHP (T1)
20kg x 10
40kg x 5
50kg x 3
60kg x 5
60kg x 4
60kg x 5
CGBP (T2)
20kg x 10
60kg x 6
80kg x 6 x 5 sets
Pulldowns (T3)
95kg x 11 x 3 sets
Lat Raises
15kg x 12 x 3 sets
Not bad today. After a sloppy first working set on press I decided to pause at the bottom and this made it easier. Close Grip was easier than last weeks. Pulldowns and Lat raises were just hard work but not impossibly so. Weight this morning 93.1kg. Back problems not totally gone, still a bit achey.
Billwest16/04/17 @ 14:29
Sunday
Deadlift (T1)
60kg x 5
100kg x 3
150kg x 3
170kg x 3
190kg x 3
190kg x 3
190kg x 3
190kg x 3
Squat (T2)- wide stance no squat shoes
60kg x 5
80kg x 5
110kg x 5 x 5 sets
Row machine (T3)
80kg x 12 x 3 sets
Back raises (T3)
bwt x 12 x 3 sets
In the end not a bad session. Deadlifts were very hard, my back is still a bit weakened, despite not pulling today. After first set I changed the bar to one with better grip, or I would never have made four sets. As it was, last rep of last set a grinder. Wide squats were OK, just about. Weight this morning 92.4kg
Deadlift (T1)
60kg x 5
100kg x 3
150kg x 3
170kg x 3
190kg x 3
190kg x 3
190kg x 3
190kg x 3
Squat (T2)- wide stance no squat shoes
60kg x 5
80kg x 5
110kg x 5 x 5 sets
Row machine (T3)
80kg x 12 x 3 sets
Back raises (T3)
bwt x 12 x 3 sets
In the end not a bad session. Deadlifts were very hard, my back is still a bit weakened, despite not pulling today. After first set I changed the bar to one with better grip, or I would never have made four sets. As it was, last rep of last set a grinder. Wide squats were OK, just about. Weight this morning 92.4kg
Billwest18/04/17 @ 19:54
Tuesday
Paused Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
Incline Bench
60kg x 5
75kg x 5 x 5 sets
DB Rows
42.5kg x `12 x 3 sets
Dips
bwt x 12 x 3 sets
SS w/
DB Curls
17.5kg x 10 x 3 sets
Surprisingly good session. Paused bench felt good, only second rep oif last set was hard because I paused too long. Inclines were fine, even paused all the last set. Dips and curls still a killer. Weight 93.0kg this morning
Paused Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
Incline Bench
60kg x 5
75kg x 5 x 5 sets
DB Rows
42.5kg x `12 x 3 sets
Dips
bwt x 12 x 3 sets
SS w/
DB Curls
17.5kg x 10 x 3 sets
Surprisingly good session. Paused bench felt good, only second rep oif last set was hard because I paused too long. Inclines were fine, even paused all the last set. Dips and curls still a killer. Weight 93.0kg this morning
Billwest19/04/17 @ 19:37
Wednesday
Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 3
SSB
80kg x 5
120kg x 5 x 5
Leg Curtls
45kg x 12 x 3 sets
Leg Extensions
pin12 x 12 x 3 sets
Good session. Squat generally felt good despite back still feeloing a bit lacking in recovery and achey. Experimented with narrower hand grip and it felt good. SSBs were good today and just blasted them out. Weight this morning 93.0kg
Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 2
160kg x 3
SSB
80kg x 5
120kg x 5 x 5
Leg Curtls
45kg x 12 x 3 sets
Leg Extensions
pin12 x 12 x 3 sets
Good session. Squat generally felt good despite back still feeloing a bit lacking in recovery and achey. Experimented with narrower hand grip and it felt good. SSBs were good today and just blasted them out. Weight this morning 93.0kg
Billwest said:Sunday
West Midlands Juniors and Masters Comp.
Arrived at the venue quite relaxed this morning as I knew I was comfortably under 93kg, and hadn't had to lose any weight overnight. Weighed in at 91.5kg
Also relaxed because I knew I was going to lift within myself, and not push the boat out. The aim was just to get a total and if possible, 9 out of 9.
Squat warm up was remarkably smooth. Worked up to 140 for a single, as I aimed to open at 155kg, my lowest ever opener on squat.
First lift 155 - easy, a bit of a pause at the bottom 3 whites
Second 165 -still fairly easy again a slight pause 3 whites
Third 175 - Harder, but not to the limit 3 whites
Bench warm up again went smoothish, despite our group being masters and women and warm up weights chopping around all over the place. Last warm up 100, went up ok, could have gone up a bit quicker
Opener 105 - not difficult, not in such a great position 3 whites
Second 110 - went up ok-ish, not particularly quick 3 whites
third 115 - better position, went up with no grind 3 whites
Deadlift warm up. Back was aching a bit by this stage. Last warm up at 180 went up reasonably well, could have been quicker
Opener 190 - got a bit too close to the bar, but comfy still 3 whites
Second 200 - was ok, a bit slow but never in doubt 3 whites
Third 210 - Bit of grind, but went up 3 whites
So finished with 9 out of 9 and a total of 500, just as I had planned. Particularly pleased with squat, left a bit on the platform though. Better depth. Bench was a bit weak, but still maybe had another 2,5. Deadlift I felt out of practice but could have managed a bit more with a major grind.
So objectives achieved. Can get into my next block of training having a rough idea of where I am. No plans to compete before divisionals in December but who knows..
It was a very well run comp all in all, with many newbies. Everyone was very supportive of them, and the rest of us. Great day out
West Midlands Juniors and Masters Comp.
Arrived at the venue quite relaxed this morning as I knew I was comfortably under 93kg, and hadn't had to lose any weight overnight. Weighed in at 91.5kg
Also relaxed because I knew I was going to lift within myself, and not push the boat out. The aim was just to get a total and if possible, 9 out of 9.
Squat warm up was remarkably smooth. Worked up to 140 for a single, as I aimed to open at 155kg, my lowest ever opener on squat.
First lift 155 - easy, a bit of a pause at the bottom 3 whites
Second 165 -still fairly easy again a slight pause 3 whites
Third 175 - Harder, but not to the limit 3 whites
Bench warm up again went smoothish, despite our group being masters and women and warm up weights chopping around all over the place. Last warm up 100, went up ok, could have gone up a bit quicker
Opener 105 - not difficult, not in such a great position 3 whites
Second 110 - went up ok-ish, not particularly quick 3 whites
third 115 - better position, went up with no grind 3 whites
Deadlift warm up. Back was aching a bit by this stage. Last warm up at 180 went up reasonably well, could have been quicker
Opener 190 - got a bit too close to the bar, but comfy still 3 whites
Second 200 - was ok, a bit slow but never in doubt 3 whites
Third 210 - Bit of grind, but went up 3 whites
So finished with 9 out of 9 and a total of 500, just as I had planned. Particularly pleased with squat, left a bit on the platform though. Better depth. Bench was a bit weak, but still maybe had another 2,5. Deadlift I felt out of practice but could have managed a bit more with a major grind.
So objectives achieved. Can get into my next block of training having a rough idea of where I am. No plans to compete before divisionals in December but who knows..
It was a very well run comp all in all, with many newbies. Everyone was very supportive of them, and the rest of us. Great day out
Sounds like you did well at he comp bill , well done on nailing the 9 for 9 , I've not done a comp me for atleast 5 maybe 6 years , I'm planning on getting my numbers and form right then finally getting round too it , might well be next year though cause Mose are fully booked the other day when I was looking
12345678910697071141142143144145146147148149150151