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» Training for the Master's Classic March15/16 (Go to post)12-04-2024 @ 13:12 
Friday

Squat
60kg x 5
80kg x 3
100kg x3
120kg x 2

130kg x 8
130kg x 8
130kg x 8
130kg x 8

Deadlift
60kg x 5
100kg x 3
140kg x 3

155kg x 8
155kg x 8


Front planks
1 min x 2

Bar hangs
1 min x 1
40 secs x1


This was a bit easier than I thought it would be. Squats I just took my time and the weight itself felt pretty light - as indeed it is - but I didn't get overly out of breath, unlike on Tuesday. Deadlift does not feel quite right atm, but I just blasted through the 2 working sets with no real issues. My wrists felt a bit tight, which I suppose is not surprising after chins yesterday and high rep deads today, so I cut the second one short. (90.6)
» Training for the Master's Classic March15/16 (Go to post)11-04-2024 @ 16:15 
Thursday

Bench Press
20kg x 10
40kg x 5
60kg x 3
80kg x 2

82.5kg x 12
82.5kg x 8
82.5kg x 8
82.5kg x 8

Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets

DB Shoulder Press
20kg x 8
25kg x 8

Lat raises
12.5kg x 12 x 3 sets

DB Curls
15kg x 10 x 3 sets


Bench felt a bit heavy today, so I started 2.5kg lighter. This was a good decision, as I made exactly the number of reps I wanted to. 85 would have been too heavy. Chins felt hard today, and today's session in general shows me that I'm still not quite where I was before I went away. I hope this sorts itself out in the next week (91.2)
» Training for the Master's Classic March15/16 (Go to post)09-04-2024 @ 16:51 
Post Edited: 09.04.2024 @ 16:51 PM by Billwest
Tuesday

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2

145kg x 6
145kg x 6
145kg x 6
145kg x 6

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2

175kg x 6
175kg x 6

Copenhagen Planks
20 secs x 2 each side

Side plank
45 secs each side

Bar hangs
45 secs x 3


This was a hard session. I was not feeling very good today. My insides feeling a bit choppy . Squat was hard and I soon ran out of energy. Deadlift was even harder. 175 has never felt heavier. On the plus side, I made the weight and the build-up to the masters classic continues. (90.8)
» Training for the Master's Classic March15/16 (Go to post)08-04-2024 @ 16:27 
Post Edited: 08.04.2024 @ 16:27 PM by Billwest
Monday

Close Grip Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2

87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
92.5kg x 3
92.5kg x 5 (AMRAP)

Pendlay Rows
80kg x 8 x 3 sets

Incline Bench
40kg x 5
60kg x 8 x 3 sets

Reverse DB Curls
20kg x 10 x 3 sets

This was an ok session. Close Grip was not hard until the last set. I wanted 6 but 5 will do. Not quite at full strength yet. Rest was very easy. (91.4)
» Training for the Master's Classic March15/16 (Go to post)05-04-2024 @ 14:41 
Friday

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2

140kg x 5
140kg x 5
140kg x 5

Deficit Deadlifts
60kg x 5
100kg x 5
140kg x 3

150kg x 6
150kg x 6
150kg x 6

Copenhagen planks
20 secs x 2 per leg


Front plank
1 min x 2

Bar Hangs
45 secs x 2

This was ok, a bit harder than I'd have liked. Squat felt about 10kg heavier than it did before the holidays, still no real problems. Deficits felt quite good. Was a bit gassed after the sets. (91.0) Nine weeks tomorrow till UK Masters in Belfast.
» Training for the Master's Classic March15/16 (Go to post)04-04-2024 @ 19:29 
Thursday

Bench Press
20kg x 10
40kg x 5
60kg x 3

80kg x 8
80kg x 8
80kg x 8

Overhead Press
40kg x 6

50kg x 6
50kg x 6
50kg x 6

Chins
bwt x 5 x 4 sets

Lat Raises
12.5kg x 12 x 3 sets

DB Curls
15kg x 10 x 3 sets

After 10 days holidays in Portugal - during which time it rained every day - this was just the session I needed. Something to make me work a bit without coming close to failing. Need to a similar intensity session for squats tomorrow then start prep for the UK Masters on Monday. (91.5)
» Phil Richard passed away (Go to post)30-03-2024 @ 19:17 
Post Edited: 30.03.2024 @ 19:19 PM by Billwest
Martin1956 said:Awful news. He had recently been diagnosed with a heart condition and had retired from competitive lifting, but was still working out. But no one expected this. Super nice guy. RIP


Yes, I met him at the masters in Belfast last. Really nice guy. I didn't realise he had any health issues. That puts things into a bit of perspective I suppose
» Training for the Master's Classic March15/16 (Go to post)26-03-2024 @ 10:19 
Monday

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2

140kg x 5
145kg x 5
150kg x 5

Deficit Deads
60kg x 5
100kg x 5
140kg x 6
150kg x 6
160kg x 6

Plank
1min 30 secs

Bar Hangs
1 min

This was my last session before a 10 day holiday in Portugal. It was fairly straightforward session. Nothing too taxing. 150 is my new repping weight. Deficit deads are an attempt to improve my normal deadlift off the floor (91.5)
» Training for the Master's Classic March15/16 (Go to post)24-03-2024 @ 15:06 
Sunday

Close Grip Bench
20kg x 10
40kg x 4
60kg x 3
80kg x 1

85kg x 10
85kg x 6
85kg x 6
85kg x 6
85kg x 7

DB Shoulder Press
20kg x 8
25kg x 8 x 2 sets

Chins
Bwt x 6 x 3 sets
Bwt x 5

Pulley Rows
pin11 x 12 x 2 sets

This was a short and fairly sweet session. Close Grip for volume went reasonably well. I think that may be a 10 rep PB,a dn there was another rep in reserve. On the down sets, though I made the reps I wanted, it showed that I was a bit out of practice with the higher rep close grip stuff. Chins and pulley rows both felt a bit harder than usual today. (91.5)
» Training for the Master's Classic March15/16 (Go to post)22-03-2024 @ 16:41 
Friday

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 2
155kg x 1
165kg x 1

177.5kg x 2

Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2

190kg x 5
190kg x 5


Side planks
1 min each side

Bar hangs
1 min x 2

This was slightly disappointing. I have been feeling a bit beaten up since my last major squat session, but I hoped to get 177.5 x 3 on my top set but a 3rd rep was not there today. Deadlift went ok, a bit slow. 2nd set was better than the first (91.6)
» Training for the Master's Classic March15/16 (Go to post)21-03-2024 @ 19:04 
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
100kg x 3
92.5kg x 5

Incline Bench
50kg x 5
70kg x 5 x 3 sets

Lat Raises
12.5kg x 12 x 3 sets

DB Rows
45kg x 12 x 3 sets

This was hard today. Top single@107.5 was on the limit, and the down sets were hard too. I need to find a way to improve in the next 10 weeks or so before the masters. (91.6)
» Training for the Master's Classic March15/16 (Go to post)18-03-2024 @ 18:54 
Monday

Paused Squat
60kg x 5
90kg x 3
105kg x 3 (misload - should have been 110)
125kg x 2
145kg x 1
160kg x 1

170kg x 1
150kg x 3
150kg x 3
150kg x 3

TNG Bench Press
40kg x 5
60kg x 3
80kg x 2
90kg x 1

97.5kg x 5
90kg x 5
90kg x 5

Chins
bwt x 6 x 2 sets
bwt x 5 x 2 sets

Pulley Rows
pin10 x 12
pin11 x 12 x 2 sets

Leg Extensions
pin8 x 12
pin9 x 12
pin10 x 12

Front planks
1 min x 2

Bar Hans
45 secs x 1
35 secs x 1

Didn't go to the gym yesterday because it was Arnold's weekend and it was rammed, so i decided to do upper and lower body in 1 session today. Paused squat felt really heavy in warm up, especially 125 and 145, so doing 170 without too many problems was a good result, matching my pre-Christmas best. The 3 triples@150 though heavy, felt good. Bench suffered a bit in comparison. Top set took a lot out of me, so I reduced the weight. Chins starting to feel good as well. All in all a reasonably good though long session (91.5)
» Training for the Master's Classic March15/16 (Go to post)15-03-2024 @ 17:00 
Friday

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2

140kg x 5
140kg x 5
140kg x 5

Deadlift
60kg x 5
100kg x 3
140kg x 3
160kg x 2

180kg x 5
180kg x 5

Side planks

1min per side

Bar Hangs
1 min x 2

This was of somewhat lower intensity than the last few sessions, as I was fatigued and my knees were feeling a bit sore. This generally was a relatively straightforward session. Nothing felt overly heavy. Deadlifts could have moved a smidgen quicker. (91.5)
» Training for the Master's Classic March15/16 (Go to post)15-03-2024 @ 16:57 
Thursday

Paused Bench
20kg x 10
40kg x 5
60kg x 3
80kg x 2
95kg x 1

105kg x 1
97.5kg x 3
90kg x 5

DB Press
17.5kg x 8
25kg x 5
27.5kg x 8

Lat raises
12.5kg x 12 x 3 sets

DB Rows
45kg x 12 x 3 sets

Started 1t 9.30 to avoid the Arnolds crowd later. It was too early I was only half awake, so everything felt a bit harder than it should have. Still I made the reps so I'm happy (91.5)
» Training for the Master's Classic March15/16 (Go to post)12-03-2024 @ 18:44 
Post Edited: 12.03.2024 @ 21:23 PM by Billwest
Tuesday

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 2
140kg x 1
160kg x 1

172.5kg x 3
172.5kg x 3
172.5kg x 3

SLDL
60kg x 5
100kg x 5
140kg x 3

160kg x 5
160kg x 5

Planks
1 min 30 secs x 1

Bar Hang
1 min x 1


Though I successfully made the reps I wanted, this was an immensely frustrating session on squats. The smallest difference in technique made a massive difference to the difficulty of the lift. A couple were too deep and other 1 or 2 were too far forward. This just shows that I need to continue the pause squats to control the descent. SLDLs were a bit easier. (91.5)

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