View All Posts: Billwest
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| » Training for the Master's Classic March15/16 (Go to post) | 18-02-2024 @ 16:39 | ||
| Sunday TNG Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 3 92.5kg x 3 92.5kg x 3 92.5kg x 3 Board press 100kg x 3 (aborted) Row 1 plate per side x 12 2 plates per side x 10 x 2 sets Pulldowns 3 x 10 (indeterminate weight) DB Curls 30lb x 10 x 3 sets A pleasent rip out to Dino's gym in solihull to train with a mate. Got the bench done easily enough. The board press felt weird so I stopped, and the rest was just fluff. Easy sesh. (91.7) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 16-02-2024 @ 19:04 | ||
| Friday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 1 160kg x 2 145kg x 3 140kg x 3 140kg x 3 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 5 Copenhagen Plank 2 x 20 secs per side Side plank 1 min per side Bar hangs 1 min x 2 This wenty ok, even on a day when I felt a bit crap. Mystomach felt decidedly dodgy todday and that affected my mood. I still got a double@160 which was a surprise. I decided before this session that I was going to take it easy on deads today, and even though they could have been faster, I still reckon I had 10 reps@180 today, and today was a bad day (91.8) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 15-02-2024 @ 12:46 | ||
| Thursday Close Grip Bench - Paused 20kg x 10 40kg x 5 60kg x 3 80kg x 2 95kg x 1 105kg x 1 97.5kg x 3 90kg x 3 90kg x 3 Slingshot Bench 92.5kg x 8 97.5kg x 8 97.5kg x 8 Standing Calf Raises PIN10 X 12 PIN11 X 12 PIN12 X 12 Dumbbell Rows 40kg x 12 x 3 sets Lat raises 12.5kg x 12 x 2 sets # This was a reasonable session. Close grip was not too hard. Top single was fine, set@97.5 was the hardest, but the 2 sets@90kg felt really comfy. Need to sort my grip on these. Top set was painful on my right palm. Last set of slingshot was on the limit, time to cut some reps(?) (91.8) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 13-02-2024 @ 22:24 | ||
| Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 145kg x 5 145kg x 5 145kg x 5 145kg x 5 145kg x 5 145kg x 5 SLDL 60kg x 5 100kg x 3 130kg x 3 150KG X 8 150KG X 8 150KG X 8 Leg Extensions pin8 x 12 pin9 x 12 pin10 x 12 Planks 1 min 20 secs x 1 Bar Hangs 50 secs x1 This was a hardish session, and next week will be harder with 6 x 6. I think I may drop all the accessories next week. At least this week squat felt better than last week, but it's only going to get more difficult. I was surprised that SLDLs felt no harder than last week. (91.2) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 12-02-2024 @ 18:45 | ||
| Monday Bench Press - TNG 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 97.5kg x 3 90kg x 3 90kg x 3 90kg x 3 Pin Press 60kg x 5 87.5kg x 5 82.5kg x 5 x 3 sets Seated Calf Raises 55kg x 12 x 3 sets Chins bwt x 5 x 3 sets Pulley Rows pin9 x 12 x 3sets DB Curls 15kg x 10 x 2 sets This was ok. Bench still does not feel great, but today was no great problem. Will add 2.5kg x to both bench and poin press next week. Chins felt ok today. I'm going to stick with them as an overhead pull exercise for a while. (92.1) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 09-02-2024 @ 18:50 | ||
| Friday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 2 140kg x 3 140kg x 3 140kg x 3 Deadlift 60kg x 5 100kg x 5 140kg x 3 170kg x 2 190kg x 5 190kg x 5 Copenhagen Planks 20 secs x 2 both legs Bar Hangs 1min x 2 (PB) This was a fairly good session in the end. Paused squats went quite well, and the top set moved better than it felt. Tripoles@140 seem fairly easy now. Deadlifts I experimented with how far I was from the bar. First working set was slightly slower than I wanted. Second was a bit better. (91.4) | |||
| » 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) | |||