View All Posts: Billwest
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| » Training for the Master's Classic March15/16 (Go to post) | 18-08-2023 @ 18:59 | ||
| Friday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 2 155kg x 2 Deadlift 20kg x 10 60kg x 5 100kg x 5 140kg x 3 170kg x 2 190kg x 5 190kg x 5 190kg x 5 Pulldowns 70kg x 10 90kg x 10 x 2 sets This ended up being a reasonably good session. Having abandoned the safety squat bar for paused squats, I can feel how out of practice I have become. 2@155 was quite hard today. Deadlifts were reasonably fluent if not a vintage performance. (91.5) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 17-08-2023 @ 19:27 | ||
Post Edited: 17.08.2023 @ 20:17 PM by Billwest ThursdayPaused Bench 20kg x 10 40kg x 5 60kg x 5 80kg x 3 92.5kg x 1 102.5kg x 1 95kg x 3 95kg x 3 87.5kg x 5 87.5kg x 5 Incline Press 20kg x 10 60kg x 5 70kg x 6 70kg x 6 Face Pulls Pin10 x 12 Pin11 x 12 x 2 sets Standing Calf Raises Pin11 x 12 x 3 sets Reverse Curls 20kg x 10 x 3 sets Hanging from bar 30secs hang 30 secs rest x 2 Quite pleased with this session, if only for the down sets on bench. Felt reasonably good considering I slept badly last night. My left adductor, which had been aggravated by squatting on Tuesday, hurt a lot yesterday, but today it was gone, thankfully. (92.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 15-08-2023 @ 19:58 | ||
| Tuesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 1 160kg x 3 160kg x 3 160kg x 3 Paused Deadlifts 20kg x 10 60kg x 5 100kg x 3 130kg x 3 150kg x 6 150kg x 6 150kg x 6 Just about made it to the end of this session. Went to physio last week, seems to have sorted by knee, my left adductor is now giving me pain. Probably not clever to squat, but I decided to be stubborn. It was hard! Hard to focus against nagging pain, not knowing if it would really hurt a lot. Thankfully it didn’t. (91.9) | |||
| » A Hebridean Diary (Go to post) | 14-08-2023 @ 21:35 | ||
| Great lifting Martin, shame about the car. Can you get it fixed?. Any other way of getting to Dundee? | |||
| » Training for the Master's Classic March15/16 (Go to post) | 13-08-2023 @ 14:50 | ||
| Sunday Bench Press (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 DB OHP 15KG X 8 20KG X 8 25KG X 8 X 2 sets Chins bwt x 5 x 3 sets Seated Calf raises 50kg x 12 x 3 sets Rear lat machine pin6 x 12 pin7 x 12 x 2 sets DB Curls 15kg x 10 17.5kg x 10 x 2 sets Hanging from a bar hang 30 rest 30 x 3 This was a reasonable session. Bench moved reasonably well, as did dumbbell press, gives me something to work with in future weeks. Strangely, on chins, something in my left shoulder did not like it. Maybe changing my grip can fix that. Anyway, Sunday is going to be hypertrophy day I think (92.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 11-08-2023 @ 21:33 | ||
| Friday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 3 145kg x 3 150kg x 3 Deadlift 20kg x 10 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 6 180kg x 6 180kg x 6 Knee rehab Plank 1 min 30 secs This went quite well. Decided to do paused squats rather than Safety bar, discretion being the better part of valour with my dodgy knee. Hadn't done paused squats since mid-may, so I was pleased with how thay turned out. Zero knee pain. Deadlifts were pretty fluent today, so it looks like I'm back on track. (92.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 10-08-2023 @ 21:15 | ||
Post Edited: 10.08.2023 @ 21:15 PM by Billwest ThursdayClose Grip - Paused 20kg x 10 40kg x 5 60kg x 5 80kg x 5 80kg x 5 80kg x 5 Incline Bench 20kg x 10 60kg x 8 x 3 sets Standing Calf raises pin11 x 12 x 3 sets Face Pulls pin10 x 12 pin11 x 12 x 2 sets Reverse Curls 20kg x 12 x 3 sets Hanging from a bar 30 secs hang - 30 secs rest - 30 secs hang This was ok, just another deload on upper body. Paused close grip felt easier than conventional bench on Sunday. Bit of discomfort in my right shoulder. It was all over in about 45 minutes (91.8) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 08-08-2023 @ 19:04 | ||
| Tuesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 5 130kg x 5 130kg x 5 SLDL 20kg x 10 60kg x 5 100kg x 3 140kg x 5 140kg x 5 140kg x 5 Hanging from a bar 30secs x 2 (30 sec rest) Side plank 1 min per side This was a deload today, ahead of going to the physio tomorrow. Actually it felt quite good. My knees did not hurt at all during the squats. I hope that remains the case tomorrow morning. SLDLs were really easy, too. (92.1) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 06-08-2023 @ 15:00 | ||
| Sunday Paused Bench 20kg x 10 40kg x 5 60kg x 5 80kg x 5 80kg x 5 80kg x 5 DB OHP 20kg x 8 x 3 sets Seated Calf Raises 45kg x 12 x 3 sets Pendlay rows (off 6 inch blocks) 60kg x 8 80kg x 8 x 3 sets Lateral raises 12.5kg x 15 x 3 sets DB Curls 17.5kg x 10 x 2 sets Pressdowns pin12 x 12 x 2 sets pin12 x 7 (sudden forearm pain so stopped) Hanging from bar - 40 secs This was all fairly straightforward. Just doing a deload today (and for the next week). Slightly weird feeling in my arm on pressdowns so stopped. Nothing to worry about (92.1) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 04-08-2023 @ 19:32 | ||
Post Edited: 04.08.2023 @ 21:24 PM by Billwest FridayDeadlift 20kg x 10 60kg x 5 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 2 195kg x 4 195kg x 4 195kg x 4 195kg x 6 (AMRAP) Leg Extensions 20kg x 12 30kg x 12 40kg x 12 Chins Bwt x 5 x 2 sets Plank 1 min 30secs Looks like a good session, but my left knee gave me some pain today. Avoided squats to rest my knee a bit, but deads hurt it anyway. Leg extensions were meant to strengthen it, not sure if that worked. First Chins in months. Felt ok coming after the deadlifting. Strange, but deadlifting first was weird, didn’t feel hyped enough to lift. Still, deadlift was ok today. Will probably avoid heavy squats and deads for the next week. (91.6) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 03-08-2023 @ 19:00 | ||
| Thursday Paused Bench 20kg x 10 40kg x 5 60kg x 5 80kg x 2 90kg x 1 100kg x 1 110kg x 1 100kg x 3 Wide Grip Bench 85kg x 5 x 3 sets Standing Calf Raises pin11 x12 pin12 x 12 x 2 sets Face Pulls pin10 x 12 x 3 sets Reverse curls 20kg x 10 x 2 sets Hanging from a bar - 40 seconds This was ok today. Made my goal today. Will do a higher volume block next before returning to paused Bench. My wide grip still ticking over, a bit more each week (91.9) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 31-07-2023 @ 18:57 | ||
| Monday Squat 20KG X 10 60KG X 5 80KG X 3 100KG X 3 120KG X 2 140KG X 1 155KG X 1 165KG X 2 165KG X 2 165KG X 2 165KG X 2 Paused Deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 3 162.5kg x 4 162.5kg x 4 162.5kg x 4 162.5kg x 6 (AMRAP) Squat was hard today, not helped by the fact that my left knee was hurting a bit. Got the 4 doubles I had been aiming at. Paused deads were also hard-ish, but still had enough over at the end for a couple of extra reps (91.7) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 30-07-2023 @ 15:08 | ||
| Sunday Close Grip Bench 20kg x 10 40kg x 5 60kg x 5 80kg x 3 90kg x 1 100kg x 5 Pin Press 90kg x 5 85kg x 5 x 2 sets Seated Calf Raises 50kg x 12 x 3 sets Pendlay Rows (from blocks) 60kg x 8 80kg x 8 90kg x 8 DB Curls 15kg x 10 17.5kg x 10 15kg x 10 Rear Lat Machine pin6 x 12 pin7 x 12 x 2 sets This went better than I'd hoped. Drunk too much and not eaten well over the last couple of days. Made 5@100 easier than I'd done 97.5 last week. Did 90 on the 1st set of pin, so things looking positive. On the less positive my left knee is hurting and I'm squatting heavy tomorrow. I'll have to wait and see if that is going to happen | |||
| » Training for the Master's Classic March15/16 (Go to post) | 27-07-2023 @ 15:41 | ||
| Thursday Safety Bar Squat 30kg x 10 70kg x 5 90kg x 3 110kg x 3 130kg x 2 147.5kg x 4 147.5kg x 4 147.5kg x 4 Deadlift 20kg x 10 60kg x 5 100kg x 5 140kg x 3 170kg x 2 185kg x 5 185kg x 5 185kg x 5 185kg x 5 This session seemed to go well, but I'll wait to see what my knees feel like in the morning before passing a final judgement. Safety bar squats felt good, and I'm sure I could have ground out another 2 or so reps on the final set, but decided discretion was the better part of valour as my left knee was feeling a bit sore at this point. Deadlifts felt good, and moved smoothly, even the last set was only an RPE 7 OR 8. (91.7) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 26-07-2023 @ 14:10 | ||
| Wednesday Paused Bench 20kg x 10 40kg x 5 60kg x 5 80kg x 3 90kg x 1 100kg x 1 135kg x 15 secs heavy hold 107.5kg x 1 97.5kg x 3 90kg x 5 Wide Grip Bench 80kg x 6 x 3 sets Standing calf raises pin11 x 12 x 3 sets Face pulls pin10 x 12 pin11 x 12 x 2 sets Reverse curls 20kg x 10 x 2 sets Hanging from a bar 40 secs This was ok, despite my left shoulder feeling horrible after Mondays squats. I've been stretching it at every opportunity and it has improved a bit. The heavy hold felt good this week, and the top set better than I'd expected. Wide grip is still a bit uncomfortable on my left wrist and elbow, but this is part of a longer term project to improve my pressing from all angles. (91.7) | |||