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Training for the Master's Classic March15/16

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Billwest		...	19-04-2024 @ 16:40
Member 541, 4908 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 135kg x 8 135kg x 8 135kg x 8 135kg x 8 Deficit deads 60kg x 5 100kg x 3 140kg x 2 160kg x 6 160kg x 6 160kg x 6 Leg Extensions pin8 x 12 x 3 sets Front Planks 1min 10 secs x 2 Bar hangs 50 secs x 1 Good session today. 4 x 8@135 is not even a post-Covid rep PB, as I have done 140 a couple of years ago, but that was a couple of years ago when I was squatting just one a week and it nearly killed me. Today's was secondary squat and I still had a little fatigue in my back and knees, especially the right one. Deficit deads moved pretty well too. (91.1)
Billwest		...	22-04-2024 @ 16:26
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Close Grip 20kg x 10 40kg x 5 60kg x 3 80kg x 2 95kg x 3 95kg x 3 95kg x 3 100kg x 1 100kg x 1 100kg x 2 Incline bench 40kg x 5 65kg x 8 x 3 sets Chins bwt x 6 x 2 sets bwt x 5 x 2 sets Reverse curls 25kg x 10 x 2 sets Close Grip was a bit of a disappointment today, was hoping for at least 3 reps, but after a second rep that went offline, making it harder, I decided to stop. Chins also felt quite hard, due to pain in left forearm, something I need to rehab (91.6)
Billwest		...	23-04-2024 @ 16:58
Member 541, 4908 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 2 147.5kg x 10 150 x 3 x 5 sets SLDL 60kg x 5 100kg x 3 130kg x 3 145kg x 8 145kg x 8 145kg x 8 Copenhagen Planks 2 x 2 secs each leg Side plank 1 x 1min each side Bar Hangs 2 x 1 min This was a good session. Did not feel that great going into it, but gradually improved. The set of 10@147.5 was hard, especially on my breathing. It took about 5 minutes to get my breath back. The short rest triples were especially hard, they really kicked my arse. SLDLs in comparison felt relatively straightforward. I am trying bto eat a bit more to compensate for the hard training, but it is just making me feel a bit sick during training atm, without helping me gain any weight. (91.1)
Billwest		...	25-04-2024 @ 18:33
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday Bench TNG 20kg x 10 40kg x 5 60kg x 3 80kg x 2 92.5kg x 7 (wanted 8) 92.5kg x 4 92.5kg x 4 92.5kg x 4 92.5kg x 4 Pendlay Rows 65kg x 8 85kg x 8 x 3 sets Lat Raises 10kg x 15 x 3 sets DB Curls 15kg x 12 x 2 sets This was not a great session. Bench was weak, and I was short 1 rep on the first set and then did 4 instead of 5 back off sets, as my left shoulder was feeling a bit dodgy. Rest was fairly straightforward. (91.6)
Billwest		...	26-04-2024 @ 19:12
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 26.04.2024 @ 19:13 PM by Billwest Friday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 10 (Post-Covid PB) 145kg x 3 x 8 sets (90 secs rest) Deficit Deadlift 60kg x 5 100kg x 3 140kg x 3 155kg x 8 155kg x 8 This was a hard session. The top set of squats was my best set of 10 since about 2015. It was much harder than Tuesday's set@147.5 as I was still a bit fatigued from that. On the short rest squats it should have been 10 sets but I was running out of energy and was aware I needed to do some deficit deads, so I stopped a couple of sets short. Only did 2 out of 3 sets as my back was starting to ache. This was a good session. Now I just have to recover from it. (91.1)
Billwest		...	29-04-2024 @ 13:55
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Monday Paused Bench 20kg x 10 40kg x 5 60kg x 3 75kg x 3 x 5 sets Chins bwt x 5 x 4 sets DB Inclines 20kg x 8 25kg x 8 x 2 sets Today was just a deload session for upper body, as later in the week I want to test my current max, which might not be that impressive. Bench not going so well atm. On a positive note, chins felt quite good today, and the pain in my left forearm has gone...for now. (92.1)
Billwest		...	30-04-2024 @ 17:29
Member 541, 4908 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 1 160kg x 5 160kg x 5 160kg x 5 Deadlift 60kg x 5 100kg x 3 140kg x 3 170kg x 2 192.5kg x 5 192.5kg x 5 Plank 1 minute Bar Hang 1 minutes This was a tough session, not helped by having to change to the morning at the last minute. Squat felt slightly off compared to last week, all 3 sets were hard. I therefore deadlifted already very fatigued, and was pleased to complete 2 sets of 5 on these. They could have been faster, but I thought before I began that I might really struggle on these, but thankfully not. (91.6)
Billwest		...	02-05-2024 @ 14:16
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Thursday CGBP 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 5 90kg x 6 90kg x 6 Pendlay Rows 60kg x 8 80kg x 8 90kg x 8 x 2 sets Flat DB Press (paused) 25kg x 8 27.5kg x 8 Lat Raises 12.5kg X 12 X 3 sets DB Curls 15kg X 10 X 3 sets This was a reasonably consistent session. Perhaps my pressing is not quite as awful as I feared. Top set of close grip matched my best post-covid, and the 3rd rep hit the safeties at the bottom, which threw me off. Flat DB Press I was just trying to see how they feel on my chest and shoulders. (91.6)
Billwest		...	03-05-2024 @ 18:28
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Post Edited: 03.05.2024 @ 18:29 PM by Billwest Friday Squat 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 2 150kg x 1 162.5kg x 6 (aim 4-6) SLDL 60KG X 5 100KG X 3 140KG X 3 160KG X 8 Copenhagen Plank 2 x 2 secs each side Side planks 1 min each side Bar Hangs 1 min x 1 I was not feeling particularly energetic today, so I'm glad I only had 1 working set on squats and 1 on SLDLs. I was pleased with the squats even though there was some real ginding going on. Stiff leg deads were ok too, though I almost lost my grip on the last rep. (91.3)
Billwest		...	05-05-2024 @ 17:14
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 2 90kg x 1 100kg x 1 (3 count) Regular pause 90kg x 4 90kg x 4 90kg x 4 Chins bwt x 5 x 4 sets Incline DB Press 20kg x 8 27.5kg x 8 x 2 sets This was ok. I was aiming for not to tough, and I just about hit that. 3 count paused benches are soon going to get tough I fear. (91.9)
Billwest		...	07-05-2024 @ 16:54
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Squat 60kg x 5 10kg x 3 100kg x 3 120kg x 2 140kg x 2 155kg x 1 165kg x 3 167.5kg x 3 170kg x 2 Deficit Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 170kg x 6 170kg x 6 Front Planks 1 min x 2 Bar hangs 1min x 2 This was fairly good session. Made all the reps on squat, which was the main aim. Last rep@170 was a bit harder than I'd have liked, but I was trying to take it smooth and steady today. Deadlifts were hard work, but in the end reasonably straightforward. I could have added 10kg to the last set, but saw no point as I'm deadlifting heavy at the end of the week. (91.5)
Billwest		...	09-05-2024 @ 17:46
Member 541, 4908 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 95kg x 1 105kg x 1 85kg x 5 85kg x 5 Paused DB bench 25kg x 5 30kg x 8 x 2 sets Pendlay Rows 60kg x 10 80kg x 10 x 3 sets Lat raises 12.5kg x 12 x 3 sets Machine bicep curl 3 x 10 This was a bit of a car crash. Had been running around all morning, so was quite tired before I even began. Had the hooks too low as well, so the 105 I expended a lot of energy before i got ion a start position. Changed it after the single, and it all became easier. Might try and get some help with my bench opnce the next comp is out of the way. (91.9)
Billwest		...	10-05-2024 @ 17:04
Member 541, 4908 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 150kg x 1 160kg x 1 170kg x 3 175kg x 1 (aim for 1-2) Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 180kg x 2 200kg x 3 Didn't even attempt 210 This was a terrible session. First really hot day in the gym. Squat warm-up felt ok,. Set@170 was all over the place, only the last rep felt ok. single@175 was a grind. Deadlift was also ok, until the working sets. Reps @200 were quite grindy, and there was no point even attempting 210. Days like this I wonder why I bother. (92.3)I'll give it another week
Billwest		...	12-05-2024 @ 13:51
Member 541, 4908 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Paused Bench 20kg x 10 40kg x 5 60kg x 3 80kg x 2 92.5kg x 1 102.5kg x 1 (3 count) CGBP 90kg x 5 90kg x 5 90kg x 5 Chins bwt x 5 x 4 sets Incline DB Press 20kg x 8 30kg x 8 x 2 sets Reverse curls 17.5kg x 10 20kg x 10 x 2 sets This was not that bad. The 3 count pause was not easy, and ended up doing down sets close grip because they were less painful on forearms and shoulders. By the time I did incline press I was already tired, so I abandoned them a set early. (92.3)

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