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Training for the Master's Classic March15/16

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BillwestIcon...18-03-2024 @ 18:54 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
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)
BillwestIcon...21-03-2024 @ 19:04 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
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)
BillwestIcon...22-03-2024 @ 16:41 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
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)
BillwestIcon...24-03-2024 @ 15:06 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
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)
BillwestIcon...26-03-2024 @ 10:19 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
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)

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