View All Posts: Billwest
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| » Training for the Master's Classic March15/16 (Go to post) | 07-01-2024 @ 14:30 | ||
| Sunday Close Grip 20kg x 10 40kg x 5 60kg x 3 80kg x 2 95kg x 3 90kg x 5 90kg x 5 80kg x 8 DB Shoulder Press 27.5kg x 8 x 2 sets 27.5kg x 6 Face Pulls pin12 x 12 x 3 sets Seated Calf raises 55kg x 12 x 3 sets HG Pulldowns 80kg x 10 x 4 sets DB Curls 15kg x 10 x 3 sets Bar hangs 40 secs x 1 This was acceptable. Top set on close grip moved ok. Will look to up this over the next few weeks. Left arm on DB Presses felt significantly weaker than the right today, which was odd. Rest was fine (91.3) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 05-01-2024 @ 18:13 | ||
| Friday Deadlift 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 5 195kg x 1 170kg x 5 170kg x 5 170kg x 5 Squat Safety Bar 30kg x 5 70kg x 5 110kg x 3 130kg x 5 120kg x 7 120kg x 7 120kg x 7 Copenhagen Plank 20 secs x 2 each leg Side plank 1 min per side Bar hangs 40 secs x 1 45 secs x 1 This was a generally good session. Everything moved well, in particular set@180, but even the top single moved pretty well. Squat saftey bar was a fair bit easier than I predicted, which is a bonus. Both SSB and deads will soon get more difficult. (90.7) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 04-01-2024 @ 17:29 | ||
| Thursday Paused Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 92.5kg x 1 102.5kg x 1 90kg x 4 90kg x 4 90kg x 4 Incline DB Press 27.5kg x 12 x 3 sets Standing Calf raises pin10 x 12 x 3 sets Pendlay Rows 80kg x 8 x 4 sets Bar hangs 45 secs x 1 This was a bit harder than I'd hoped. Top single felt a lot more difficult than I'd hoped at this stage. Probably a result of doing too much close grip on Monday. Down sets were better.(91.0) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 02-01-2024 @ 18:50 | ||
| Tuesday Squat 60kg x 5 90kg x 3 120kg x 2 140kg x 1 145kg x 5 160kg x 1 135kg x 5 135kg x 5 135kg x 5 SLDL 60KG X 5 100KG X 3 140KG X 6 140KG X 6 140KG X 6 Back Raises bwt +10kg x 10 x 3 sets Front Planks 1min10 secs x 2 Bar Hangs 40secs x 2 This was ok. Squat was not that fluent, though all looked fine on video. Next week everything should be back to normal. IO forgot to do side planks, which was irritating, but I'll do them on Friday. (90.6) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 01-01-2024 @ 17:13 | ||
| Monday Close Grip 20kg x 10 50kg x 5 70kg x 3 85kg x 5 85kg x 5 85kg x 5 85kg x 5 90kg x 3 90kg x 6 (AMRAP) DB Shoulder Press 20kg x 8 25kg x 8 x 3 sets Seated Calf Raises 50kg x 12 x 3 sets HG Pulldown 75kg x 10 x 4 sets DB Reverse curls 20kg x 10 x 3 sets Bar hangs 30 secs x 1 This was just about ok, after having a cold over most of the post-Christmas period, and a poor diet. Happy enough to make 6 reps@90 on CGBP in a fatigued state (90.6) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 27-12-2023 @ 13:20 | ||
| Wednesday Squat 20kg x 10 60kg x 5 90kg x 3 120kg x 2 140kg x 5 140kg x 5 140kg x 5 Bench Press 20kg x 10 60kg x 5 80kg x 10 80kg x 10 80kg x 10 80kg x 10 Pendlay Rows 80kg x 10 x 4 sets Copenhagen planks 2 x 20 secs each leg Front plank 1 min x 2 Bar hangs 40 secs x 2 Was planniong to max out today, but the fact I now have a cold and didn't have as much time as I planned, I put off that idea. Squat was, effectively, a deload, and felt very comfortable. Bench was ok, hoped for another set, but after squats I lost all shoulder stability. I was pleased with Pendlays which felt strong. Won't hit the gym again till next Tuesday so plenty of time to rest and, hopefully, shake off this cold. (91.6) | |||
| » Jamie's Log.. (Go to post) | 22-12-2023 @ 23:15 | ||
Terminator said:Thanks guys. Squatting going well at the moment Yep Candito, good spot. I really rate that 6 week programme for squat, it’s ok for deadlift but rubbish for bench press Yes, I completely agree with your assessment of it. The deadlift accessory exercises are probably as important as the deadlift sessions themselves. | |||
| » Jamie's Log.. (Go to post) | 22-12-2023 @ 18:57 | ||
| Great lifting! You've really made good gains from Candito 6 week the last couple of cycles. | |||
| » Training for the Master's Classic March15/16 (Go to post) | 22-12-2023 @ 18:55 | ||
| Friday Paused Squat 60kg x 5 90kg x 3 120kg x 3 140kg x 1 155kg x 1 170kg x 1 155kg x 3 140kg x 3 140kg x 3 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 5 180kg x 5 Copenhagen planks 2 x 20 secs each leg Side planks 1 min each side Bar hangs 45 secs x 2 This went really well. Top single moved well enough to think this was not quite at the limit. Strong triples@ 155 and 140. Deadlift moved pretty well too, considering I have not really been focued on them recently. (90.8) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 20-12-2023 @ 14:36 | ||
| Wednesday OHP 20kg x 10 40kg x 5 50kg x 10 50kg x 10 50kg x 10 50kg x 10 50kg x 10 CGBP 60kg x 5 75kg x 8 x 3 sets Pendlay Rows 75kg x 10 x 4 sets Seated Calf Raises 55kg x 12 x 3 sets Face Pulls pin12 x 12 x 3 sets Lat Raises 10kg x 12 x 3 sets DB Curls 15kg x 10 x 2 sets Bar Hangs 40 secs x 1 Overall, not a bad session. Especially pleased to make the reps on overhead, though this not surprisingly negative;y affected the close grip. Pendlays felt really strong and pretty easy, despite the higher reps. (91.5) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 18-12-2023 @ 18:47 | ||
| Monday Squat 20kg x 10 60kg x 5 90kg x 3 120kg x 2 140kg x 1 160kg x 1 175kg x 2 175kg x 2 Leg Extensions pin7 x 10 pin8 x 10 pin9 x 10 Back Raises bwt x 10 bwt +15kg x 10 bwt +20kg x 10 Copenhagen Planks 2 x 20 secs per leg Front plank 1 min 20 secs x 2 Bar hangs 40 secs x 2 Good session, though there was no indication it would be in the warm up. Everything felt heavy and 175 felt like a ton on my shoulders, but it went up. 2nd rep of 2nd set was a complete grinder. (91.5) So for the final week of this (next Wednesday, hopefully) I'll be looking to go above 180, buit even if I fail or can't get a session in, I consider this runthrough of the Russian Masters squat routine a success. | |||
| » Training for the Master's Classic March15/16 (Go to post) | 17-12-2023 @ 22:14 | ||
| Sunday Bench Press 20kg x 10 50kg x 5 70kg x 3 77.5kg x 10 77.5kg x 10 77.5kg x 10 77.5kg x 10 Incline DB Press 25kg x 12 x 3 sets Pec Dec pin6 x 12 pin7 x 12 pin8 x 12 HG Pulldown 75kg x 12 x 3 sets DB Rows 45kg x 10 x 3 sets Reverse Curls 17.5kg x 10 x 3 sets Reasonably good session. A combination of high rep bench, incline and pec dec gave me a great pump. I have enjoyed this block with high rep pressing, just one more overhead and 1 more bench session to go. (91.5) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 15-12-2023 @ 19:41 | ||
| Friday Paused Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 1 177.5kg x F 167.5kg x 1 152.5kg x 3 140kg x 3 140kg x 3 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 3 Side planks 1 each each side x 1 minute Bar hangs 50 secs x 2 This went ok in the end. Had a horribly demotivating fail on paused squats, until I realised it was a misload. Didn't do a lot for my lower back though. Surprising thing was that I was quite close to grinding it out. After that everything went to plan. Deadlifts I cut short as my back was complaining. (91.3) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 13-12-2023 @ 18:35 | ||
| Wednesday OHP 20kg x 10 40kg x 4 47.5kg x 10 47.5kg x 10 47.5kg x 10 47.5kg x 10 CGBP 70KG X 8 X 4 SETS Pendlay Rows 70kg x 10 x 4 sets Face Pulls pin12 x 12 pin13 x 12 x 2 sets Seated Calf Raises 50kg x 12 x 3 sets DB Curls 15kg x 10 x 2 sets This was a reasonably good workout. Overhead Press went quite well, felt more fluent than last week anyway. Close grip was reasonably easy, as were pendlays as both were lighter than last week. Forgot lat raises....whoops! (91.1) | |||
| » Training for the Master's Classic March15/16 (Go to post) | 11-12-2023 @ 19:46 | ||
| 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 3 165kg x 3 165kg x 3 Leg Extensions pin6 x 12 pin7 x12 pin8 x 12 Copenhagen plank left leg 3 x 20 secs right leg 2 x 20 secs Front planks 1 min 20 secs x 2 Bar Hangs 50 secs x 2 Good session. I was afraid as the weight rose I would not be able to complete today's session but, though it was by no means easy, I got the reps without any bad reps. A few were less than perfect but I managed to grind them out. (91.1) Getting towards the end of the program now. Feeling positive! | |||