Training for the Master's Classic March15/16
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Billwest19/04/24 @ 16:40
Friday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
135kg x 8
135kg x 8
135kg x 8
135kg x 8
Deficit deads
60kg x 5
100kg x 3
140kg x 2
160kg x 6
160kg x 6
160kg x 6
Leg Extensions
pin8 x 12 x 3 sets
Front Planks
1min 10 secs x 2
Bar hangs
50 secs x 1
Good session today. 4 x 8@135 is not even a post-Covid rep PB, as I have done 140 a couple of years ago, but that was a couple of years ago when I was squatting just one a week and it nearly killed me. Today's was secondary squat and I still had a little fatigue in my back and knees, especially the right one. Deficit deads moved pretty well too. (91.1)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
135kg x 8
135kg x 8
135kg x 8
135kg x 8
Deficit deads
60kg x 5
100kg x 3
140kg x 2
160kg x 6
160kg x 6
160kg x 6
Leg Extensions
pin8 x 12 x 3 sets
Front Planks
1min 10 secs x 2
Bar hangs
50 secs x 1
Good session today. 4 x 8@135 is not even a post-Covid rep PB, as I have done 140 a couple of years ago, but that was a couple of years ago when I was squatting just one a week and it nearly killed me. Today's was secondary squat and I still had a little fatigue in my back and knees, especially the right one. Deficit deads moved pretty well too. (91.1)
Billwest22/04/24 @ 16:26
Monday
Close Grip
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 3
95kg x 3
95kg x 3
100kg x 1
100kg x 1
100kg x 2
Incline bench
40kg x 5
65kg x 8 x 3 sets
Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets
Reverse curls
25kg x 10 x 2 sets
Close Grip was a bit of a disappointment today, was hoping for at least 3 reps, but after a second rep that went offline, making it harder, I decided to stop. Chins also felt quite hard, due to pain in left forearm, something I need to rehab (91.6)
Close Grip
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 3
95kg x 3
95kg x 3
100kg x 1
100kg x 1
100kg x 2
Incline bench
40kg x 5
65kg x 8 x 3 sets
Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets
Reverse curls
25kg x 10 x 2 sets
Close Grip was a bit of a disappointment today, was hoping for at least 3 reps, but after a second rep that went offline, making it harder, I decided to stop. Chins also felt quite hard, due to pain in left forearm, something I need to rehab (91.6)
Billwest23/04/24 @ 16:58
Tuesday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
147.5kg x 10
150 x 3 x 5 sets
SLDL
60kg x 5
100kg x 3
130kg x 3
145kg x 8
145kg x 8
145kg x 8
Copenhagen Planks
2 x 2 secs each leg
Side plank
1 x 1min each side
Bar Hangs
2 x 1 min
This was a good session. Did not feel that great going into it, but gradually improved. The set of 10@147.5 was hard, especially on my breathing. It took about 5 minutes to get my breath back. The short rest triples were especially hard, they really kicked my arse. SLDLs in comparison felt relatively straightforward. I am trying bto eat a bit more to compensate for the hard training, but it is just making me feel a bit sick during training atm, without helping me gain any weight. (91.1)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
147.5kg x 10
150 x 3 x 5 sets
SLDL
60kg x 5
100kg x 3
130kg x 3
145kg x 8
145kg x 8
145kg x 8
Copenhagen Planks
2 x 2 secs each leg
Side plank
1 x 1min each side
Bar Hangs
2 x 1 min
This was a good session. Did not feel that great going into it, but gradually improved. The set of 10@147.5 was hard, especially on my breathing. It took about 5 minutes to get my breath back. The short rest triples were especially hard, they really kicked my arse. SLDLs in comparison felt relatively straightforward. I am trying bto eat a bit more to compensate for the hard training, but it is just making me feel a bit sick during training atm, without helping me gain any weight. (91.1)
Billwest25/04/24 @ 18:33
Thursday
Bench TNG
20kg x 10
40kg x 5
60kg x 3
80kg x 2
92.5kg x 7 (wanted 8)
92.5kg x 4
92.5kg x 4
92.5kg x 4
92.5kg x 4
Pendlay Rows
65kg x 8
85kg x 8 x 3 sets
Lat Raises
10kg x 15 x 3 sets
DB Curls
15kg x 12 x 2 sets
This was not a great session. Bench was weak, and I was short 1 rep on the first set and then did 4 instead of 5 back off sets, as my left shoulder was feeling a bit dodgy. Rest was fairly straightforward. (91.6)
Bench TNG
20kg x 10
40kg x 5
60kg x 3
80kg x 2
92.5kg x 7 (wanted 8)
92.5kg x 4
92.5kg x 4
92.5kg x 4
92.5kg x 4
Pendlay Rows
65kg x 8
85kg x 8 x 3 sets
Lat Raises
10kg x 15 x 3 sets
DB Curls
15kg x 12 x 2 sets
This was not a great session. Bench was weak, and I was short 1 rep on the first set and then did 4 instead of 5 back off sets, as my left shoulder was feeling a bit dodgy. Rest was fairly straightforward. (91.6)
Billwest26/04/24 @ 19:12
Post Edited: 26.04.2024 @ 19:13 PM by Billwest
FridaySquat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 10 (Post-Covid PB)
145kg x 3 x 8 sets (90 secs rest)
Deficit Deadlift
60kg x 5
100kg x 3
140kg x 3
155kg x 8
155kg x 8
This was a hard session. The top set of squats was my best set of 10 since about 2015. It was much harder than Tuesday's set@147.5 as I was still a bit fatigued from that. On the short rest squats it should have been 10 sets but I was running out of energy and was aware I needed to do some deficit deads, so I stopped a couple of sets short. Only did 2 out of 3 sets as my back was starting to ache. This was a good session. Now I just have to recover from it. (91.1)
Billwest29/04/24 @ 13:55
Monday
Paused Bench
20kg x 10
40kg x 5
60kg x 3
75kg x 3 x 5 sets
Chins
bwt x 5 x 4 sets
DB Inclines
20kg x 8
25kg x 8 x 2 sets
Today was just a deload session for upper body, as later in the week I want to test my current max, which might not be that impressive. Bench not going so well atm. On a positive note, chins felt quite good today, and the pain in my left forearm has gone...for now. (92.1)
Paused Bench
20kg x 10
40kg x 5
60kg x 3
75kg x 3 x 5 sets
Chins
bwt x 5 x 4 sets
DB Inclines
20kg x 8
25kg x 8 x 2 sets
Today was just a deload session for upper body, as later in the week I want to test my current max, which might not be that impressive. Bench not going so well atm. On a positive note, chins felt quite good today, and the pain in my left forearm has gone...for now. (92.1)
Billwest30/04/24 @ 17:29
Tuesday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 1
160kg x 5
160kg x 5
160kg x 5
Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2
192.5kg x 5
192.5kg x 5
Plank
1 minute
Bar Hang
1 minutes
This was a tough session, not helped by having to change to the morning at the last minute. Squat felt slightly off compared to last week, all 3 sets were hard. I therefore deadlifted already very fatigued, and was pleased to complete 2 sets of 5 on these. They could have been faster, but I thought before I began that I might really struggle on these, but thankfully not. (91.6)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 1
160kg x 5
160kg x 5
160kg x 5
Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2
192.5kg x 5
192.5kg x 5
Plank
1 minute
Bar Hang
1 minutes
This was a tough session, not helped by having to change to the morning at the last minute. Squat felt slightly off compared to last week, all 3 sets were hard. I therefore deadlifted already very fatigued, and was pleased to complete 2 sets of 5 on these. They could have been faster, but I thought before I began that I might really struggle on these, but thankfully not. (91.6)
Billwest02/05/24 @ 14:16
Thursday
CGBP
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 5
90kg x 6
90kg x 6
Pendlay Rows
60kg x 8
80kg x 8
90kg x 8 x 2 sets
Flat DB Press (paused)
25kg x 8
27.5kg x 8
Lat Raises
12.5kg X 12 X 3 sets
DB Curls
15kg X 10 X 3 sets
This was a reasonably consistent session. Perhaps my pressing is not quite as awful as I feared. Top set of close grip matched my best post-covid, and the 3rd rep hit the safeties at the bottom, which threw me off. Flat DB Press I was just trying to see how they feel on my chest and shoulders. (91.6)
CGBP
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 5
90kg x 6
90kg x 6
Pendlay Rows
60kg x 8
80kg x 8
90kg x 8 x 2 sets
Flat DB Press (paused)
25kg x 8
27.5kg x 8
Lat Raises
12.5kg X 12 X 3 sets
DB Curls
15kg X 10 X 3 sets
This was a reasonably consistent session. Perhaps my pressing is not quite as awful as I feared. Top set of close grip matched my best post-covid, and the 3rd rep hit the safeties at the bottom, which threw me off. Flat DB Press I was just trying to see how they feel on my chest and shoulders. (91.6)
Billwest03/05/24 @ 18:28
Post Edited: 03.05.2024 @ 18:29 PM by Billwest
FridaySquat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 1
162.5kg x 6 (aim 4-6)
SLDL
60KG X 5
100KG X 3
140KG X 3
160KG X 8
Copenhagen Plank
2 x 2 secs each side
Side planks
1 min each side
Bar Hangs
1 min x 1
I was not feeling particularly energetic today, so I'm glad I only had 1 working set on squats and 1 on SLDLs. I was pleased with the squats even though there was some real ginding going on. Stiff leg deads were ok too, though I almost lost my grip on the last rep. (91.3)
Billwest05/05/24 @ 17:14
Sunday
Paused Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1 (3 count)
Regular pause
90kg x 4
90kg x 4
90kg x 4
Chins
bwt x 5 x 4 sets
Incline DB Press
20kg x 8
27.5kg x 8 x 2 sets
This was ok. I was aiming for not to tough, and I just about hit that. 3 count paused benches are soon going to get tough I fear. (91.9)
Paused Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1 (3 count)
Regular pause
90kg x 4
90kg x 4
90kg x 4
Chins
bwt x 5 x 4 sets
Incline DB Press
20kg x 8
27.5kg x 8 x 2 sets
This was ok. I was aiming for not to tough, and I just about hit that. 3 count paused benches are soon going to get tough I fear. (91.9)
Billwest07/05/24 @ 16:54
Tuesday
Squat
60kg x 5
10kg x 3
100kg x 3
120kg x 2
140kg x 2
155kg x 1
165kg x 3
167.5kg x 3
170kg x 2
Deficit Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
170kg x 6
170kg x 6
Front Planks
1 min x 2
Bar hangs
1min x 2
This was fairly good session. Made all the reps on squat, which was the main aim. Last rep@170 was a bit harder than I'd have liked, but I was trying to take it smooth and steady today. Deadlifts were hard work, but in the end reasonably straightforward. I could have added 10kg to the last set, but saw no point as I'm deadlifting heavy at the end of the week. (91.5)
Squat
60kg x 5
10kg x 3
100kg x 3
120kg x 2
140kg x 2
155kg x 1
165kg x 3
167.5kg x 3
170kg x 2
Deficit Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
170kg x 6
170kg x 6
Front Planks
1 min x 2
Bar hangs
1min x 2
This was fairly good session. Made all the reps on squat, which was the main aim. Last rep@170 was a bit harder than I'd have liked, but I was trying to take it smooth and steady today. Deadlifts were hard work, but in the end reasonably straightforward. I could have added 10kg to the last set, but saw no point as I'm deadlifting heavy at the end of the week. (91.5)
Billwest09/05/24 @ 17:46
Thursday
Paused Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 1
105kg x 1
85kg x 5
85kg x 5
Paused DB bench
25kg x 5
30kg x 8 x 2 sets
Pendlay Rows
60kg x 10
80kg x 10 x 3 sets
Lat raises
12.5kg x 12 x 3 sets
Machine bicep curl
3 x 10
This was a bit of a car crash. Had been running around all morning, so was quite tired before I even began. Had the hooks too low as well, so the 105 I expended a lot of energy before i got ion a start position. Changed it after the single, and it all became easier. Might try and get some help with my bench opnce the next comp is out of the way. (91.9)
Paused Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 1
105kg x 1
85kg x 5
85kg x 5
Paused DB bench
25kg x 5
30kg x 8 x 2 sets
Pendlay Rows
60kg x 10
80kg x 10 x 3 sets
Lat raises
12.5kg x 12 x 3 sets
Machine bicep curl
3 x 10
This was a bit of a car crash. Had been running around all morning, so was quite tired before I even began. Had the hooks too low as well, so the 105 I expended a lot of energy before i got ion a start position. Changed it after the single, and it all became easier. Might try and get some help with my bench opnce the next comp is out of the way. (91.9)
Billwest10/05/24 @ 17:04
Friday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 1
160kg x 1
170kg x 3
175kg x 1 (aim for 1-2)
Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 2
200kg x 3
Didn't even attempt 210
This was a terrible session. First really hot day in the gym. Squat warm-up felt ok,. Set@170 was all over the place, only the last rep felt ok. single@175 was a grind. Deadlift was also ok, until the working sets. Reps @200 were quite grindy, and there was no point even attempting 210. Days like this I wonder why I bother. (92.3)I'll give it another week
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
150kg x 1
160kg x 1
170kg x 3
175kg x 1 (aim for 1-2)
Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2
180kg x 2
200kg x 3
Didn't even attempt 210
This was a terrible session. First really hot day in the gym. Squat warm-up felt ok,. Set@170 was all over the place, only the last rep felt ok. single@175 was a grind. Deadlift was also ok, until the working sets. Reps @200 were quite grindy, and there was no point even attempting 210. Days like this I wonder why I bother. (92.3)I'll give it another week
Billwest12/05/24 @ 13:51
Post Edited: 16.05.2024 @ 11:06 AM by Billwest
SundayPaused Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
92.5kg x 1
102.5kg x 1 (3 count)
CGBP
90kg x 5
90kg x 5
90kg x 4
Chins
bwt x 5 x 4 sets
Incline DB Press
20kg x 8
30kg x 8 x 2 sets
Reverse curls
17.5kg x 10
20kg x 10 x 2 sets
This was not that bad. The 3 count pause was not easy, and ended up doing down sets close grip because they were less painful on forearms and shoulders. By the time I did incline press I was already tired, so I abandoned them a set early. (92.3)
Billwest14/05/24 @ 19:13
Tuesday
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
155kg x 1
165kg x 1
175kg x 3
SLDL
60kg x 5
100kg x 5
130kg x 3
150kg x 5
150kg x 5
150kg x 5
Front Planks
1 min x 2
Bar Hangs
1 min x 2
I had originally intended my max squat today to be 180kg, but last Friday's s**t show showed a re-think was needed. As it is, 3@175kg is marginally the best squat PB since before lockdown (I did 177.5 x 2 in March and 175 x 2 in December, though I did 170 x 4 last May) but considering the effort I have put into squatting in the past 8 months, this does not seem like even close to being good enough. I'm still undecided about whether I'm going to do the masters. I'll make a final decision later this week once I've deadlifted and benched. I really don't see the point in competing unless I can show progress (91.8)
Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
155kg x 1
165kg x 1
175kg x 3
SLDL
60kg x 5
100kg x 5
130kg x 3
150kg x 5
150kg x 5
150kg x 5
Front Planks
1 min x 2
Bar Hangs
1 min x 2
I had originally intended my max squat today to be 180kg, but last Friday's s**t show showed a re-think was needed. As it is, 3@175kg is marginally the best squat PB since before lockdown (I did 177.5 x 2 in March and 175 x 2 in December, though I did 170 x 4 last May) but considering the effort I have put into squatting in the past 8 months, this does not seem like even close to being good enough. I'm still undecided about whether I'm going to do the masters. I'll make a final decision later this week once I've deadlifted and benched. I really don't see the point in competing unless I can show progress (91.8)
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