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Training for the Master's Classic March15/16

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Billwest		...	09-01-2024 @ 15:32
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 09.01.2024 @ 18:11 PM by Billwest Tuesday Squat 60kg x 5 90kg x 3 120kg x 2 140kg x 1 150kg x 5 165kg x 1 140kg x 5 140kg x 5 140kg x 5 SLDL 60kg x 5 100kg x 3 130kg x 3 150kg x 5 150kg x 5 150kg x 5 Leg Extensions pin6 x 10 pin7 x 10 pin8 x 10 Back raises bwt +20kg x 10 x 3 sets Planks 1min15 secs x 2 Bar hangs 45 secs x 2 This was a reasonable session. Top set of 5@150 did not feel that fluent but looked fine in replay. On the top single there a bit more forward lean than I'd have liked but it moved well enough. On the back off sets I felt a bit fatigued, not sure why. Rest of the session went fine though took a bit longer than I'd have hoped. (90.8)
Billwest		...	11-01-2024 @ 18:05
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Paused Bench 20kg x 10 50kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 1 100kg x 1 105kg x 1 92.5kg x 3 92.5kg x 3 Pendlay Rows 85kg x 8 x 4 sets Pec Dec pin6 x 12 pin7 x 12 pin8 x 12 Standing Calf Raises pin11 x 12 x 3 sets Reverse Curls 20kg x 10 x 3 sets Bench today felt terrible. Shoulders and forearms felt very sensitive. Didn't like the heavier singles at all. Not sure whether to continue in this vein or take some weight off and continue in 5s for a while (91.3)
Billwest		...	12-01-2024 @ 19:08
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Deadlift 60kg x 5 100kg x 5 140kg x 3 170kg x 2 185kg x 6 (whoops! miscount!) 200kg x 1 175kg x 5 175kg x 5 175kg x 5 SSB 30kg x 10 70kg x 5 110kg x 3 135kg x 5 125kg x 7 125kg x 7 125kg x 7 Copenhagen planks 2 x 20 secs each leg Side planks, 1 per side x 1 min Bar hangs 45 secs x 1 1 min x 1 This was quite a good session. Deadlift moved quite well. Trying to make some technical adjustments to my lift. This resulted in a miscount on the first set. Still things to work on to maximise my leg drive. Lower back was involved a bit much today. I think I'll feel that tomorrow. SSB didn't feel great up to the top set, but the sets@125 moved very well. (91.0)
Billwest		...	14-01-2024 @ 14:07
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench Press (tng) 20kg x 10 40kg x 5 60kg x 3 80kg x 2 85kg x 5 90kg x 5 90kg x 5 90kg x 5 Incline Press 20kg x 10 60kg x 8 x 3 sets Face pulls pin12 x 12 x 3 sets HG Pulldown 85kg x 10 x 3 sets Seated Calf raises 55kg x 12 x 3 sets DB Curls 15kg x 10 x 2 sets Bench did not feel good today, and my right shoulder was the reason. It was a bit sore today, though the more I got into it the easier it became, predictably. Everything after bench was ok, just about. (91.5)
Billwest		...	16-01-2024 @ 18:44
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Squat 60kg x 5 90kg x 3 120kg x 2 140kg x 1 155kg x 5 170kg x 1 145kg x 5 145kg x 5 145kg x 5 SLDL 60kg x 5 100kg x 5 130kg x 3 145kg x 6 145kg x 6 145kg x 6 Leg Extensions pin7 x 12 pin8 x 12 pin9 x 12 Plank 1 min 20 x 2 Bar hangs 45 secs x 2 Squatting today did not feel good today. Possibly not enough warm up reps. Also my back felt a bit dodgy. Made the reps but not much to spare. Strangely SLDLs did not make my back feel worse, while leg extensions were a bit stronger than usual. (91.6)
Billwest		...	18-01-2024 @ 19:18
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Paused bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 1 107.5kg x 1 95kg x 3 90kg x 4 Pendlay rows 85kg x 8 x 4 sets Standing calf raises pin11 x 12 x 3 sets Pec Dec pin6 x 12 pin7 x 12 pin8 x12 This was a fairly short session. Paused bench once again felt pretty horrible on arms and shoulders, but managed to make my top single. Down sets were a bit weak, the last should have been 5 reps but I was not feeling that great, so I stopped. The rest was fine. (90.8)
Billwest		...	19-01-2024 @ 19:07
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Deadlift 60kg x 5 100kg x 5 140kg x 3 170kg x 2 190kg x 5 205kg x 1 180kg x 5 180kg x 5 180kg x 5 Pause Squats 20kg x 10 60kg x 5 100kg x 3 135kg x 5 130kg x 5 130kg x 5 130kg x 5 Copenhagen plank 20 secs x 2 each leg side planks 1 min either side Bar hangs 45 secs x 2 This was an ok session but for one thing. My back has been a bit achey the last few days and I felt it all the way through today. Didn't have a massive effect on my deads but I need to be careful. May be doing a bit too much volume. Will reduce it next week. As it was 190 moved quite well, though 205 was a lot slower. (91.5)
Billwest		...	21-01-2024 @ 14:26
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 92.5kg x 5 92.5kg x 5 92.5kg x 5 Incline Bench Press 20kg x 10 62.5kg x 8 x 3 sets Face Pulls pin12 x 12 x 3 sets Hammer Grip pulldowns 80kg x 10 x 3 sets Seated Calf Raises 55kg x 12 x 3 sets Seated DB Curls 12.5kg x 10 15kg x 10 17.5kg x 10 Bench was a little easier this week, though it was still fairly laboured. Incline press moved well (glad something did) and the rest was fine (91.5)
Billwest		...	23-01-2024 @ 18:41
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 1 160kg x 5 175kg x 1 150kg x 5 150kg x 5 150kg x 5 Leg Extensions pin7 x 12 pin8 x 12 pin9 x 12 Back raises bwt +20kg x 10 bwt +25kg x 10 x 2 sets Plank 1 min 20 secs x 1 Bar Hangs 50 secs x 1 This was a good session, despite a few issues. Top set of 5 was solid was never in doubt, though it was a little inconsistent. Not helped by my back aching through this and subsequent sets. Top single was not as difficult as I feared, and on the down sets I just had to dig in. Cut out SLDLs this week due to the back ache. (91.5)
Billwest		...	25-01-2024 @ 18:40
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Paused Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 1 110kg x 1 CGBP 90kg x 5 x 2 sets Pendlay Rows 80kg x 8 90kg x 8 x 2 sets Standing calf raises pin11 x 12 x 3 sets Pec dec pin7 x 10 pin8 x 10 pin9 x 10 Reverse curls 20kg x 10 x 3 sets This was an ok session. single@110 was right on the limit, depressingly. Close grip felt slightly off-balance after that. In truth everything was a bit hard today, but sometimes you just have to plough on regardless. (91.5)
Billwest		...	26-01-2024 @ 19:06
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Deadlift 60kg x 5 100kg x 5 140kg x 3 170kg x 2 195kg x 5 210kg x 1 185kg x 5 Paused Squats 60kg x 5 100kg x 3 120kg x 2 140kg x 3 130kg x 5 130kg x 5 Copenhagen Planks 20 secs x 2 each leg Side planks 1 min each side bar hangs 1 min x 2 This was an ok session. Top set of 5 moved quite well. The top fatigued single was slow and rather hard. My back did not like deadlifts today, so in retrospect I was pretty happy with what I did. Paused squats put less pressure on my lower back, and felt generally fine. Some rehabbing needed. (91.5)
Billwest		...	28-01-2024 @ 14:38
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Bench TNG 20kg x 10 40kg x 5 60kg x 5 80kg x 3 90kg x 1 95kg x 5 95kg x 5 95kg x 5 Incline Press 45kg x 8 65kg x 8 65kg x 8 65kg x 8 Front pulldowns HG 70kg x 10 80kg x 10 x 3 sets Seated Clf raises 55kg x 12 x 3 sets Seated Curls 12.5kg x 10 15kg x 10 x 2 sets This was ok, though bench was harder than I'd expected, partly because i was a bit inconsistent with bar path. Last set was quite hard, and felt a bit uncomfortable in my shoulders and forearms. Nit sure where to go with this. Tempted to go with narrow grip paused bench for a while as my main focus. (91.9)
Billwest		...	30-01-2024 @ 18:49
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 31.01.2024 @ 08:34 AM by Billwest Tuesday Squat 60kg x 5 90kg x 3 110kg x 3 130kg x 2 145kg x 3 145kg x 3 145kg x 3 145kg x 3 145kg x 3 145kg x 3 SLDL 60kg x 5 100kg x 3 140kg x 8 x 3 sets Leg Extensions pin7 x 12 pin8 x 12 pin9 x 12 Planks 1 min 20 secs Bar hangs 45 secs x 1 This aws supposed to be an easier day on squats and it was. Squats felt a bit slower than I expected, but no problems. Looking forward to getting my squat back on track by Easter. Less than 3 mins between sets today. (91.7)
Billwest		...	01-02-2024 @ 18:49
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday CGBP Paused 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 1 95kg x 3 90kg x 5 90kg x 5 Pendlay Rows 80kg x 10 x 3 sets Floor Press 80kg x 5 x 2 sets 85kg x 5 Standing Calf Raises Pin11 x 12 x 3 sets Reverse Curls 22.5kg x 10 x 2 sets This was a transition session. Not decided what I'm going to do from here. I enjoyed close grip. Top single was reasonably straightforward, only the last rep on the last set was hard. I have not done floor press in about 10 years and it felt weird, but good nonetheless. (92.1)
Billwest		...	02-02-2024 @ 19:16
Member 541, 4903 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused Squats 60kg x 5 90kg x 3 120kg x 2 140kg x 1 150kg x 2 135kg x 4 135kg x 4 135kg x 4 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 2 200kg x 5 Copenhagen planks 2 x 20 secs each leg Side plank 1 min each side Bar hangs 50 secs x 2 This was actually a fairly good session in the end. Squat started feeling a bit weak. Need to reconsider the number of warm up sets. Working sets felt strong. Deadlift I decided to play it by ear and hit my 1st 5x at 200kg or above of the year. First rep could have been quicker. Back still not quite 100%. (91.6)

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