View All Posts: Billwest
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| » Training for the Master's Classic March15/16 (Go to post) | 08-02-2024 @ 18:37 | ||
| Thursday CGBP - Paused 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 2 102.5kg x 1 95kg x 3 87.5kg x 3 87.5kg x 3 Slingshot 90kg x 8 95kg x 8 95kg x 8 Pendlay Rows 80kg x 10 x 3 sets Standing Calf Raises pin11 x 12 x 3 sets Reverse curls 20kg x 10 x 3 sets This was an enjoyable session. None of the pressing felt really heavy, and neither shoulders nor arms hurt. Sligshot worked well, probably as it was easy to get on. Last time I used it was in the summer when it was really difficult to use as I was sweaty. Will slowly up the weight and reduce the reps on this. (91.7) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 06-02-2024 @ 18:52 | ||
| Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 145kg x 4 145kg x 4 145kg x 4 145kg x 4 145kg x 4 145kg x 4 SLDL 60KG X 5 100KG X 3 145KG X 8 145KG X 8 145KG X 8 Leg Extensions pin8 x 10 pin9 x 10 pin10 x 10 Plank 1 min 20 x 1 Bar hangs 50 secs x 1 Squatting did not feel good today. No idea why really. Bracing was not great. Perhaps I thought it would be easier than it was. My back is still bothering me a bit, but not enough to affect SLDLs, which is counter-intuitive. Anyway, no danger of missing reps, which was the main thing. (91.5) | |||
| » Wiegieboard doesn't even lift. (Go to post) | 06-02-2024 @ 07:29 | ||
| Excellent session. Some very solid squatting over the last few sessions. | |||
| » Training for the Master's Classic March15/16 (Go to post) | 05-02-2024 @ 18:43 | ||
| Monday TNG Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 95kg x 3 87.5kg x 3 x 3 sets Pin Press (at chest) 60kg x 5 85kg x 5 80kg x 5 x 3 sets Seated Calf Raises 55kg x 12 x 3 sets HG Pulldowns 70kg x 10 80kg x 10 x 3 sets Seated db curls 12.5kg x 10 x 3 sets Lighter session today, starting another building phase. Not to much volume on the main lift, but more the secondary, pin press, to work my weaknesses. (92.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 02-02-2024 @ 19:16 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 01-02-2024 @ 18:49 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 30-01-2024 @ 18:49 | ||
Post Edited: 31.01.2024 @ 08:34 AM by Billwest TuesdaySquat 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) | |||
| » A Hebridean Diary (Go to post) | 30-01-2024 @ 18:45 | ||
| Good to see you back Martin. | |||
| » Training for the Master's Classic March15/16 (Go to post) | 28-01-2024 @ 14:38 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 26-01-2024 @ 19:06 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 25-01-2024 @ 18:40 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 23-01-2024 @ 18:41 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 21-01-2024 @ 14:26 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 19-01-2024 @ 19:07 | ||
| 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) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 18-01-2024 @ 19:18 | ||
| 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) | |||