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Training for the Master's Classic March15/16

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BillwestIcon...01-02-2017 @ 19:32 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Squat
20kg x 10
60kg x 5
100kg x 2
120kg x 2
140kg x 1
150kg x 5
150kg x 5
150kg x 5

Deadlift
60kg x 5
100kg x 3
140kg x 2
180kg x 5

Crunch Machine
30kg x 30 x 2 sets

This was a session aimed to test where I was ahead of some time off. Squats were hard but actually OK, 5kg less than last Monday before I got sick, so I am happy with that. Deadlifts were also ok, There was another set there if I had wanted. Weight this morning 90.0kg
BillwestIcon...08-02-2017 @ 19:59 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Bench Press
20kg x 10
60kg x 5
80kg x 8
90kg x 8
90kg x 8

Squat
20kg x 8
20kg x 8
60kg x 8
100kg x 8
120kg x 8
120kg x 8

Deadlift
60kg x 8
100kg x 8
140kg x 8
140kg x 8

Planks
bwt x 60 secs x 2

This session was just intended to get some blood flowing into my muscles, as I have not been able to train much the last couple of weeks, and won't be able to train again till next Monday. Verdict: skinny-fat, and weak. Bench was particularly crap. Weight 90.5kg this morning
BillwestIcontraining for West Midlands masters starts here!13-02-2017 @ 19:36 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 15.02.2017 @ 11:12 AM by Billwest
Monday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 6
95kg x 6
95kg x 6

Pulldowns
40kg x 10
80kg x 10
110kg x 10
110kg x 10

Lat raises
15kg x 10
15kg x 10
15kg x 10

Row machine
80kg x 10
90kg x 10
90kg x 10

OK, I suppose, after a few days away at a wedding. Bench was quite hard, the rest was less so. I need to get my act together if I am going to be fit for the west midlands masters on April 2nd. That is just under 7 weeks, 6 weeks training. Weight 90.6kg
BillwestIcon...15-02-2017 @ 19:18 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 6
140kg x 6
140kg x 6

Deadlift
70kg x 5
110kg x 3
150kg x 2
170kg x 6
170kg x 6

Crunch machine
35kg x 30 x 2 sets

OK session, made the reps though form did not feel thjat great. Squats were to a good depth and deadlifts came up at a reasonable speed so I am happy. Weight this morning 90.9kg.
BillwestIcon...17-02-2017 @ 19:15 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Spoto Press
20kg x 10
60kg x 5
85kg x 4
85kg x 4
85kg x 4
85kg x 4

Pulldowns
80kg x 8
100kg x 8
110kg x 7 (too heavy)

Press
40kg x 5
50kg x 5
55kg x 5

Row machine
3 x 10

Pressdown machine
2 x 12

OK session. Spoto press went well, though I haven't done it in ages. All trhe rest was fairly low rep stuff. Didn't take too much out of me. Weight 91.5kg
BillwestIcon...19-02-2017 @ 17:56 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 20.02.2017 @ 22:59 PM by Billwest
Sunday

Paused Squat
20kg x 5
60kg x 5
100kg x 3
122.5kg x 3 (misload)
122.5kg x 3 "
122.5kg x 3 "
122.5kg x 3 "
125kg x 3

Paused Deadlift
70kg x 5
110kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3

Planks
bwt x 60 secs x 2

OK today, squat was fine, although misload was a bit annoying. Deadlifts were a bit tougher. This workout gets tougher quickly and in a couple of weeks will be a killer. Weight this morning 91.0.

Put my application in for the West Mids Masters on April 2nd yesterday. Today marked the end of the first week of 6 intended to get me something reasonable at that comp.
BillwestIcon...21-02-2017 @ 19:27 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday - week 2 of 6 build -up

Bench Press
20kg x 10
60kg x 5
85kg x 3
97.5kg x 6
97.5kg x 6
97.5kg x 5

Pulldopwns
80kg x 10
120kg x 10
120kg x 10

DB Press
27.5kg x 10
27.5kg x 10

Row machine
80kg x 10
120kg x 10
120kg x 10

Bench Press was a bit s**t today. Disappointed not to do 3 sets of 6. I did feel a bit better than last week in the shoulders, and I was on the s**t bench with the hard lift out (too high) Will continue with 100kg x next wek, hopefully I will make a couple of sets of 6. Weight this morning 91.7kg
BillwestIcon...25-02-2017 @ 12:53 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Spoto Press
20kg x 10
60kg x 5
87.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4

Pulldown
90kg x 12
90kg x 12
90kg x 12

Incline Press - paused
60kg x 8
60kg x 8
60kg x 8

Row machine - chest supported
70kg x 10
80kg x 10
80kg x 10

OK session, after a few days off after another cold. Competition is 5 weeks today so I have about 4 weeks training left, and I have yet to really get into my training. I am looking at 170-175 squat 110-115 bench and 205-210 deadlift, and at this stage I'd take that I think. Crap I know. Weight this morning 91.0
BillwestIcon...26-02-2017 @ 14:27 
Member 541, 3415 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Sunday

Squat
20kg x 10
60kg x 5
100kg x 3
125kg x 2
145kg x 6
145kg x 6
145kg x 6

Deadlift
70kg x 5
110kg x 3
150kg x 2
175kg x 6

Crunch machine
30kg x 30 x 2 sets

Generally quite happy with this. Squats, though hard were to a goodish depth and they all came up ok. Deadlifts however, felt really heavy and after the first work set I had nothing left. A hangover from my cold no doubt. By next Sunday I'll be fine again. Weight this morning 91.3kg

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