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Training for the Master's Classic March15/16

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Billwest		...	18-03-2024 @ 18:54
Member 541, 4898 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)
Billwest		...	21-03-2024 @ 19:04
Member 541, 4898 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)
Billwest		...	22-03-2024 @ 16:41
Member 541, 4898 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)
Billwest		...	24-03-2024 @ 15:06
Member 541, 4898 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)
Billwest		...	26-03-2024 @ 10:19
Member 541, 4898 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)
Billwest		...	04-04-2024 @ 19:29
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 8 80kg x 8 80kg x 8 Overhead Press 40kg x 6 50kg x 6 50kg x 6 50kg x 6 Chins bwt x 5 x 4 sets Lat Raises 12.5kg x 12 x 3 sets DB Curls 15kg x 10 x 3 sets After 10 days holidays in Portugal - during which time it rained every day - this was just the session I needed. Something to make me work a bit without coming close to failing. Need to a similar intensity session for squats tomorrow then start prep for the UK Masters on Monday. (91.5)
Billwest		...	05-04-2024 @ 14:41
Member 541, 4898 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 5 140kg x 5 140kg x 5 Deficit Deadlifts 60kg x 5 100kg x 5 140kg x 3 150kg x 6 150kg x 6 150kg x 6 Copenhagen planks 20 secs x 2 per leg Front plank 1 min x 2 Bar Hangs 45 secs x 2 This was ok, a bit harder than I'd have liked. Squat felt about 10kg heavier than it did before the holidays, still no real problems. Deficits felt quite good. Was a bit gassed after the sets. (91.0) Nine weeks tomorrow till UK Masters in Belfast.
Billwest		...	08-04-2024 @ 16:27
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 08.04.2024 @ 16:27 PM by Billwest Monday Close Grip Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 87.5kg x 5 87.5kg x 5 87.5kg x 5 87.5kg x 5 92.5kg x 3 92.5kg x 5 (AMRAP) Pendlay Rows 80kg x 8 x 3 sets Incline Bench 40kg x 5 60kg x 8 x 3 sets Reverse DB Curls 20kg x 10 x 3 sets This was an ok session. Close Grip was not hard until the last set. I wanted 6 but 5 will do. Not quite at full strength yet. Rest was very easy. (91.4)
Billwest		...	09-04-2024 @ 16:51
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 09.04.2024 @ 16:51 PM by Billwest Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 145kg x 6 145kg x 6 145kg x 6 145kg x 6 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 6 175kg x 6 Copenhagen Planks 20 secs x 2 each side Side plank 45 secs each side Bar hangs 45 secs x 3 This was a hard session. I was not feeling very good today. My insides feeling a bit choppy . Squat was hard and I soon ran out of energy. Deadlift was even harder. 175 has never felt heavier. On the plus side, I made the weight and the build-up to the masters classic continues. (90.8)
Billwest		...	11-04-2024 @ 16:15
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 82.5kg x 12 82.5kg x 8 82.5kg x 8 82.5kg x 8 Chins bwt x 6 x 2 sets bwt x 5 x 2 sets DB Shoulder Press 20kg x 8 25kg x 8 Lat raises 12.5kg x 12 x 3 sets DB Curls 15kg x 10 x 3 sets Bench felt a bit heavy today, so I started 2.5kg lighter. This was a good decision, as I made exactly the number of reps I wanted to. 85 would have been too heavy. Chins felt hard today, and today's session in general shows me that I'm still not quite where I was before I went away. I hope this sorts itself out in the next week (91.2)
Billwest		...	12-04-2024 @ 13:12
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Squat 60kg x 5 80kg x 3 100kg x3 120kg x 2 130kg x 8 130kg x 8 130kg x 8 130kg x 8 Deadlift 60kg x 5 100kg x 3 140kg x 3 155kg x 8 155kg x 8 Front planks 1 min x 2 Bar hangs 1 min x 1 40 secs x1 This was a bit easier than I thought it would be. Squats I just took my time and the weight itself felt pretty light - as indeed it is - but I didn't get overly out of breath, unlike on Tuesday. Deadlift does not feel quite right atm, but I just blasted through the 2 working sets with no real issues. My wrists felt a bit tight, which I suppose is not surprising after chins yesterday and high rep deads today, so I cut the second one short. (90.6)
Billwest		...	15-04-2024 @ 19:16
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Close Grip Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 87.5kg x 5 87.5kg x 5 92.5kg x 3 92.5kg x 3 92.5kg x 3 92.5kg x 6 (AMRAP) Incline Bench 40kg x 5 62.5kg x 8 x 3 sets Pendlay Rows 85kg x 8 x 3 sets Reverse Curls 22.5kg x 10 x 3 sets This was actually not a bad session. 6 reps on the AMRAP set was quite pleasing as I struggled to get 3 reps on the previous set. Rest was fairlt straightforward, and not too tiring. (90.9)
Billwest		...	16-04-2024 @ 16:33
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 6 150kg x 6 150kg x 6 150kg x 6 SLDL 60kg x 5 100kg x 5 140kg x 8 140kg x 8 140kg x 8 Copenhagen Planks 20 secs x 2 each side Side planks 1 min each side Bar Hangs 1 min x 1 50 secs x1 This was a good session, hit 150 for 4 sets of 6 for the first time for 7 or 8 years. Did not feel like it was quite on the limit either. SLDLs went ok too. My grip on the bar hangs has been a bit week since i got back from holiday. (90.9)
Billwest		...	18-04-2024 @ 14:13
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 87.5kg x 10 87.5kg x 5 87.5kg x 5 87.5kg x 5 87.5kg x 6 Chins bwt x 6 x 3 sets Lat raises 12.5kg x 12 x 3 sets Pressowns pin10 x 12 pin11 x 12 x 2 sets DB Curls 17.5kg x 8 x 3 sets. Bench was a struggle today. First set was right on the limit. Follow up sets should have been sets of 6 but they just weren't there, except for the last one. Rest of the session was ok. (91.1)
Billwest		...	18-04-2024 @ 14:13
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 87.5kg x 10 87.5kg x 5 87.5kg x 5 87.5kg x 5 87.5kg x 6 Chins bwt x 6 x 3 sets Lat raises 12.5kg x 12 x 3 sets Pressowns pin10 x 12 pin11 x 12 x 2 sets DB Curls 17.5kg x 8 x 3 sets. Bench was a struggle today. First set was right on the limit. Follow up sets should have been sets of 6 but they just weren't there, except for the last one. Rest of the session was ok. (91.1)

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