View All Posts: Billwest
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| » 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 TuesdaySquat 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 10-03-2024 @ 14:57 | ||
| Sunday Bench TNG 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 95kg x 5 95kg x 5 95kg x 5 Incline Bench 40kg x 5 65kg x 5 x 3 sets Standing Calf raises pin11 x 12 x 3 sets Chins bwt x 6 x 3 sets Pulley rows pin10 x 12 x 2 sets Pin11 x 12 Reverse curls 20kg x 10 x 3 sets Bench was rather closer to the limit than I'd have liked today. Right shoulder and l;eft forearm were a little sore. I'll add 2.5 next week and hope for the best. Chins felt quite good today. I am going to gradually add reps and/or weight. Rest was fine (91.5) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 08-03-2024 @ 18:37 | ||
Post Edited: 08.03.2024 @ 18:38 PM by Billwest FridayPaused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 1 160kg x 1 140kg x 5 140kg x 5 140kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 5 160kg x 5 160kg x 5 Copenhagen Plank 20 secs x 2 each leg Side plank 1 Min each side Bar Hangs 1 min x 2 This could have been a bad session. Not feeling great, haven't slept particularly well this week, still a bit fatigued from Tuesday. In the end, the session went ok. I was pleased to make 3x5@140, the best volume at this weight since before lockdown. On deadlifts I just wanted to get a little bit of volume, even at a light weighy, as I have neglected this lift the past few weeks. (91.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 07-03-2024 @ 17:45 | ||
| Thursday Paused Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 92.5kg x 1 102.5kg x 1 95kg x 3 95kg x 3 87.5kg x 5 DB Shoulder press 15kg x 8 25kg x 8 x 2 sets Seated Calf Raises 55kg x 12 x 3 sets Lat raises 12.5kg x 12 x 3 sets DB Rows 45kg x 12 x 3 sets This was ok. Bench did not feel great. There was some achyness round the shoulders and arms as a hangover from gripping too tight on squats on Tuesday, but nevertheless, a good start. (91.6) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 05-03-2024 @ 18:46 | ||
| Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 155kg x 1 165kg x 4 165kg x 4 165kg x 4 165kg x 4 Leg extensions 40kg x 12 60kg x 12 70kg x 12 Plank 1 min 30 secs x 1 Bar hangs 1 min x 1 Squatting today took every ounce of my energy. It wasn't pretty, but every set was a fight. Most reps were to a reasonable depth, though my squat was not consistent, and is something I need to work on. But I did the sets and reps, so that is a win. (92.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 05-03-2024 @ 18:43 | ||
| Sunday Bench Press bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 5 80kg x 5 80kg x 5 Incline Bench 40kg x 5 60kg x 5 x 3 sets Standing Calf raises pin 10 x 12 x 3 sets Chins bwt x 6 x 2 sets Pulley rows pin10 x 12 x 3 sets This was very much a deload session. Everything was easy, except the chins which were on a different and less comfortable set up. (91.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 01-03-2024 @ 19:00 | ||
| Friday Paused Squats 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 1 167.5kg x 1 140kg x 5 140kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 2 165kg x 2 185kg x 3 Copenhagen Planks 2 x 20 secs on each leg Side Planks 1 min each side Bar hangs 1 min This was a bit disappointing. Top single@167.5 was a grind, I lost my form forward a bit. The 2 down sets@140 were good. However, I decided against a 3rd set in order to save some energy for Deadlifts, which were rubbish. (92.0) | |||