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Training for the Master's Classic March15/16

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BillwestIcon...04-09-2021 @ 11:58 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Finch said:5 x 190 is very good deadlifting Bill.


Thanks Ian, deadlift has been the easiest to improve since April, followed by squat, and bench has just been really poor.
BillwestIcon...04-09-2021 @ 15:03 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Rehab Adductor machine
pin4 x 15 x 3 sets

Bench Press - Feet up
20kg x 10
40kg x 5
60kg x 5
80kg x 8 x 3 sets

Close Grip pull ups
bwt x 8 x 3 sets

Incline Press
20kg x 10
50kg x 5
65kg x 8 x 2 sets

Seated DB Curls
12.5kg x 10
15kg x 10 x 2 sets

Step ups
20kg x 12

Plank x 1min30

Forced to come home early from my walking holiday due to a knackered adductor, so went to the gym to rehab it and get in an upper body session. Rehab went fine, though I thought it better to bench with my feet up. The workout felt quite good, just really aiming for a decent amount of reps and not go cazy with the weights. Will probably do some lower body if I get no reaction from the rehab to my leg. (86.9)
BillwestIcon...05-09-2021 @ 15:37 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Sunday

Squat
20kg x 10
40kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg x 5
120kg x 5
120kg x 5

Deadlift
20kg x 10
60kg x 5
100kg x 5
140kg x 5

Adductor machine
pin5 x 15 x 3 sets


A very wary session. Aches and pains in muscles of both legs plus back still feeling a bit sore. Squat predictably a bit weak, but pleased with it. Deadlift did not feel great. Both will improve by Wednesday. (86.9)
BillwestIcon...07-09-2021 @ 21:40 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday


Strict Press
20kg x 10
40kg x 5
50kg x 5
55kg x 5
55kg x 5

Close Grip
20kg x 10
60kg x 5
80kg x 6
85kg x 6
85kg x 5

Chins
bwt x 7 x 4 sets

Lat raises
12.5kg x 12 x 3 sets

Rear lat machine
pin6 x 12 x 3 sets

Reverse DB Curls
15kg x 10 x 2 sets

Step ups
7.5kg DBs x 12 x 2 sets


At the end of a long hot day this actually was ok. Strct press I was a little out of practice but it went well, and the same for close grip. Training atm has a bit of a sem-serious holiday vibe to it. (86.5)
BillwestIcon...08-09-2021 @ 14:24 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Paused Squat
20kg x 10
60kg x 5
80kg x 3
100kg x 3
110kg x 5
115kg x 5

Deadlift
20kg x 10
60kg x 5
100kg x 3
130kg x 3
150kg x 1
160kg x 2

Adductor machine
pin5 x 15 x 3 sets


Fairly straightforward session. Had meant to work up to 5@120 on paused squat, but that was too heavy today, and I didn't want to push it. Deadlift felt about 20kg heavier than it was. (86.5)
BillwestIcon...14-09-2021 @ 17:15 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 3
90kg x 5
90kg x 5
90kg x 6 (AMRAP)

Incline
20kg x 10
60kg x 8 x 4 sets

Close grip pull ups
bwt x 10 x 2 sets
bwt x 8

Step Ups
12kg DBs x 12 x 2 sets

Adductor machine
pin5 x 15 x 2 sets


Hanging leg raises x 20

First session back after nearly a week in East Anglia. Bench went well considering. Made the reps I wanted. Rhabbed my leg a bit too. Hope it's ok for squatting tomorrow (87.2)
BillwestIcon...15-09-2021 @ 14:03 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Squat
20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 5
125kg x 5
130kg x 5

SLDL
20kg x 10
60kg x 5
100kg x 5
120kg x 5 x 3 sets


Adductor machine
pin5 x 15
pin6 x 15
pin7 x 15

Step ups
15kg per hand x 12 x 2 sets

Pretty happy with that. was going to do 3x5@120, but first set felt comfortable so put the weight up. 1 more session before I get serious on squat. My leg gave me very few problems. Deads were reasonably easy too (87.2)
BillwestIcon...19-09-2021 @ 14:55 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Overhead Press
20kg x 10
40kg x 5
50kg x 3
55kg x 5
55kg x 5
55kg x 5

Close Grip
20kg x 10
50kg x 5
75kg x 6 x 5 sets

Lat raises
12.5kg x 12 x 3 sets

Lying trip DB Press
10kg x 12 x 2 sets

Step ups
10kg x 15 x 3 sets each leg

Abductor machine
pin 5 x 15
pin 6 x 15
pin 7 x 15

Steady session. Good volume on slcose Grip (86.7)
BillwestIcon...19-09-2021 @ 14:59 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Coan week 1 - goal 225kg

Deadlift
20kg x 10
60kg x 5
100kg x 3
140kg x 3
160kg x 2
170kg x 2
135kg x 3 x 8 sets


SLDL
100KG X 8 X 3 SETS

Pendlay rows
60kg x 8
70kg x 8 x 2 sets

Close grip pull ups
bwt x 8 x 3 sets

Back raises
15kg x 8 x 3 sets

Good session for 1st week of Coan. All easy weights. Might have to use a pulldown machine rather than do close grip chins (86.7)
BillwestIcon...21-09-2021 @ 12:49 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Step ups
20kg x 12 x 3 sets (left) 2 sets (right)

Bench Press
20kg x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 1
95kg x 3
95kg x 3
95kg x 3
95kg x 4

Chins
bwt x 7 x 4 sets

Incline Press
20kg x 10
50kg x 5
65kg x 7 x 4 sets

Adductor
pin3/4/5 x 15

Really quite a weak session today on bench. Not too motivated. (86.4)
BillwestIcon...22-09-2021 @ 16:40 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday


Squat
20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 2
130kg x 5
135kg x 5
135kg x 5

Paused squat
100kg x 5
110kg x 5
120kg x 5

Single leg curls
20kg x 12
25kg x 12
30kg x 12

Step ups
10kg DBs x 12 x 2 sets

Adductor machine
pin 5 x 15 x 3 sets

Better squat session this week, though it was quite hard. Need to get a few calories in me brfore next week when it gets serious (86.2)
BillwestIcon...24-09-2021 @ 17:20 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 27.09.2021 @ 23:27 PM by Billwest
Friday

Strict Press
20kg x 10
40kg x 5
50kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 5 (AMRAP)

CGBP
20KG X 10
50KG X 5
60KG X 5
80KG X 5 X 5 sets

Lat raises
12.5kg x 15 x 3 sets

This was fine. Not too difficult, was quite pleased with my overhead today. (86.4)
BillwestIcon...25-09-2021 @ 19:09 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Coan week 2

Deadlift
20kg x 10
60kg x 5
100kg x 3
140kg x 2
160kg x 2
180kg x 2

145kg x 3 x 8 sets

Circuit-ish
SLDL
110KG X 8 X 3 SETS

Pendlay rows
75kg x 8 x 3 sets

HG Pulldowns
80kg x 8 x 3 sets

Back raises
15kg x 8 x 3 sets

Step ups
20kg x 12 x 2 sets (really high bench)

This was ok, though the top double was less fluent than I'd hoped. The 8 back off sets were all good and fast though. Had to adapt the circuit as some of the equipment I wanted was being used (86.4)
BillwestIcon...28-09-2021 @ 18:24 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Bench Press
20kg x 10
40kg x 5
60kg x 5
80kg x 3
90kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2 (should have been 5 doubles not 4)

Chins
bwt x 7 x 3
bwt x 8 or 9

Incline Bench
20kg x 10
50kg x 5
70kg x 6 x 4 sets

Step ups
10kg per hand x 12 x 3 sets


The bench was crap! Just felt weak today. Not helped by the fact after a busy morning's teaching I popped home for a snooze (1st week fatigue). The rest of it was ok. I'm not sure whether I'm suited to low rep stuff. (87.0)
BillwestIcon...29-09-2021 @ 19:32 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday


Squat
20kg x 10
60kg x 5
90kg x 3
110kg x 3
130kg x 1
140kg x 5
140kg x 5
140kg x 4


Paused Squats
100kg x 6 x 5 sets

Single leg leg cur;s
25kg x 12
30kg x 12
35kg x 12

Adductor machine
pin5 x 15
pin6 x 15
pin7 x 15

This was a bit more like it, after yesterdays feeble benching. It wasn't easy, I probably could have made the 5th rep on the final set, if I had really dug deep. Paused squats were tiring enough as it was. Nearly back to where I was on squat before my break and injuring my leg (86.8)

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