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Training for the Master's Classic March15/16

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Billwest		...	10-03-2017 @ 17:40
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused Bench Press 20kg x 10 60kg x 5 80kg x 3 90kg x 3 100kg x 3 95kg x 3 95kg x 3 Pulldown#s 100kg x 10 100kg x 10 100kg x 8 + 2 crappy reps Lat Raises 15kg x 10 15kg x 10 15kg x 10 Chest supported Row machine 80kg x 10 90kg x 10 90kg x 10 Pressdowns 2 x 10 Bit of weak feeling on the bench today. My shoulders and pecs were STILL sore from the pin presses on Tuesday so I took it easy on bench. Rest was OK, no great shakes. Weight 91.8kg
Billwest		...	12-03-2017 @ 14:21
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday Squat 20kg x 5 60kg x 5 100kg x 3 130kg x 2 155kg x 3 155kg x 3 155kg x 3 155kg x 3 (with reverse bands) Deficit (2") deadlifts 60kg x 5 100kg x 3 140kg x 2 170kg x 5 175kg x 5 Crunch machgine 35kg x 35 x 2 sets Slightly strange feeling at the beginning of this. Felt very stiff, too ages to limber up. Didn't feel great today despite new squat shoes and new knee sleaves. Squat was ok as were deads. Not sure if ireally learnt much from this. Next two sundays just going to add 5k to squat and drop sets if it gets hard. Deadlift play by ear. Weight 91.5kg
Billwest		...	14-03-2017 @ 19:37
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Pin Press (pin 5 - 1 down from last week) 20kg x 10 60kg x 5 80kg x 3 95kg x 2 105kg x 3 115kg x 3 100kg x 3 100kg x 3 Pulldowns 80kg x 10 120kg x 10 120kg x 10 DB Press 22.5kg x 12 22.5kg x 12 Row machine 3 x 10 Top set of pin press, starting about an inch above my chest, was bloody hard today. 3rd rep was a grinder. Will go lighter next week. These were supposed to supplement paused pressing, not leave me too knackered to do them properly. Weight this morning 91.9kg
Billwest		...	15-03-2017 @ 20:12
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Anderson Squat 20kg x 10 60kg x 5 100kg x 5 120kg x 3 130kg x 3 140kg x 3 Paused squat 100kg x 3 120kg x 2 140kg x 2 150kg x 2 (with knee sleeves) SLDL 110kg x 6 150kg x 6 150kg x 6 Planks bwt x 60 secs x 2 Not a bd session, first with Anderson squats. I couldn't decide whether I should stay tight at the bottom or loose tightness. With the latter I tended to use my back a bit. Paused squats I was very happy with. Double@150 with a bit to spare. I might try 160 next week, Weiught this morning 92.3kg,
Billwest		...	17-03-2017 @ 19:53
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Paused bench 20kg x 10 60kg x 5 80kg x 3 90kg x 2 100kg x 2 105kg x 2 105kg x 2 Close grip 90kg x 8 80kg x 8 Pulldowns 90kg x 13 90kg x 13 90kg x 13 Lat raises 12.5kg x 12 15kg x 12 15kg x 12 Row machine 80kg x 10 80kg x 10 OK session, paused bench felt a bit weak. Second rep of second work set came up a bit slower than hoped. Only 3 more bench sessions left before the comp. 105 is a probable opener. Haven't really got time to max out on paused. Weight this morning 92.1kg
Billwest		...	18-03-2017 @ 19:12
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Saturday Squat 20kg x 10 60kg x 5 100kg x 3 120kg x 2 140kg x 2 160kg x 3 160kg x 3 160kg x 3 Reverse band (blue) squat 180kg x 5 2" deficit deadlift 70kg x 5 110kg x 3 150kg x 2 180kg x 5 Crunch Machine 30kg x 40 x 2 Good squat session today. Starting to hit good form on the squat. Last set was actually the best. Top set of deads was hard work but I mthink it may be some kind of record. Particularly enjoyed the reverse band squats. Supposed to give me 35kg at the bottom and 11 at the top. Would like to use these some more in the future. Weight this morning 91.8kg.
Billwest		...	21-03-2017 @ 19:25
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench - T'n'g 20kg x 10 60kg x 5 80kg x 3 90kg x 2 100kg x 2 110kg x 1 120kg x 1 100kg x 7 Pulldowns 80kg x 10 120kg x 10 120kg x 10 Strict Press 55kg x 6 55kg x 6 55kg x 6 Row machine 80kg x 10 120kg x 10 120kg x 10 OK session I suppose. Having not tested bench since before Christmas I am about where I expected. 120 went up with no real problem. Might have been another 2.5kg..maybe. The down set@100 was awful form-wise. I just lost control over the bar. I must have if I can sort it out. Pressing was inconsistent too until the last set. Weight this morning 92.5kg, so the weight is coming back.
Billwest		...	22-03-2017 @ 21:12
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Anderson squat 20kg x 5 60kg x 5 100kg x 3 130kg x 3 145kg x 3 Pause Squat 100kg x 3 120kg x 2 140kg x 2 150kg x 1 160kg x 2 SLDL 70kg x 8 100kg x 8 140kg x 8 140kg x 8 140kg x 8 Planks bwt x 60 secs x 2 Actually a pretty good session. Anderson squat went well and could possibly have done a bit more. Pause squat I pushed to the limit, and was very happy with, possibly 165 there for a single. Stiff legs were fine good reps. Weight 92.5kg
Billwest		...	24-03-2017 @ 19:16
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Friday Bench Press - paused 20kg x 10 60kg x 5 80kg x 3 90kg x 2 100kg x 2 105kg x 1 110kg x 1 Close grip Bench 90kg x 5 90kg x 5 90kg x 5 Pulldowns 90kg x 12 90kg x 12 90kg x 12 Lat raises 12.5kg x 12 12.5kg x 12 12.5kg x 12 Chest supported Rows 80kg x 12 80kg x 12 80kg x 12 DB Curls 2 sets This was an OK session. The 110 bench was OK, could have moved faster but by no means a grinder. Shoulders not feeling terribly fresh after maxing on Tuesday. Rest was good high rep stuff. Not too taxing on the CNS. Weight 91.8kg this morning
Billwest		...	26-03-2017 @ 14:02
Member 541, 4894 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 130kg x 2 150kg x 1 165kg x 3 165kg x 3 Deadlift 60kg x 5 100kg x 3 140kg x 4 170kg x 1 190kg x 1 200kg x 1 Crunch machine 20kg x 40 Last proper squat and dead session before next Sunday's comp. It went about as I expected. Squat was hard but felt good as I focused on control and depth. Deadlift on the other hand has been hampered by slight backache over the last week or so that I just can't shake off, making everything a bit harder than usual. 190 was a lot harder than it should have been, while 200 was actually a bit easier than 190. Will give my back plenty of rest over the next week. Bench to opener (105) on Tuesday and light squat deads on Wednesday and that's it before the comp. 92.5kg this morning
Billwest		...	28-03-2017 @ 19:03
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Tuesday Bench Press Paused 20kg x 10 60kg x 5 80kg x 3 90kg x 2 100kg x 1 (last warm up) 105kg x 1 (opener) Row machine 80kg x 10 100kg x 10 x 2 sets DB Press 20kg x 10 x 3 sets Pulldowns #80kg x 10 100kg x 10 x 2 sets Relatively easy session today. Worked up to Sunday's opener, which felt fairly straightforward., then I just took it easy, scaling back all additional exercises. Just going to do a light squat and deadlift session tomorrow, then that's it. Weight 92.6kg, maintaining well
Billwest		...	29-03-2017 @ 19:18
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Wednesday Squat 20kg x 10 60kg x 5 60kg x 5 80kg x 3 100kg x 3 120kg x 2 Deadlift 70kg x 5 110kg x 3 130kg x 3 130kg x 3 130kg x 3 Planks 60 secs x 1 Just a warm down session really. On squat I didnt feel that mobile but it was ok, on deads it was fine. Now just rest and let the aches and pains dissipate. Weight 92.8kg, need to make sure I don't drift above 93
good4gains		...	01-04-2017 @ 21:32
good with physics, not so with grammar Member 900, 2544 posts SQ 300, BP 220, DL 350 870.0 kgs @ 95kgs UnEq	Good luck in the comp bill.
Billwest		...	01-04-2017 @ 22:19
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	good4gains said:Good luck in the comp bill. Cheers mate, the plan is to go for 9 of 9 rather than go for broke. Probably means I'll bomb on squat.
Billwest		...	02-04-2017 @ 17:11
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5 535.0 kgs @ 92.8kgs UnEq	Sunday West Midlands Juniors and Masters Comp. Arrived at the venue quite relaxed this morning as I knew I was comfortably under 93kg, and hadn't had to lose any weight overnight. Weighed in at 91.5kg Also relaxed because I knew I was going to lift within myself, and not push the boat out. The aim was just to get a total and if possible, 9 out of 9. Squat warm up was remarkably smooth. Worked up to 140 for a single, as I aimed to open at 155kg, my lowest ever opener on squat. First lift 155 - easy, a bit of a pause at the bottom 3 whites Second 165 -still fairly easy again a slight pause 3 whites Third 175 - Harder, but not to the limit 3 whites Bench warm up again went smoothish, despite our group being masters and women and warm up weights chopping around all over the place. Last warm up 100, went up ok, could have gone up a bit quicker Opener 105 - not difficult, not in such a great position 3 whites Second 110 - went up ok-ish, not particularly quick 3 whites third 115 - better position, went up with no grind 3 whites Deadlift warm up. Back was aching a bit by this stage. Last warm up at 180 went up reasonably well, could have been quicker Opener 190 - got a bit too close to the bar, but comfy still 3 whites Second 200 - was ok, a bit slow but never in doubt 3 whites Third 210 - Bit of grind, but went up 3 whites So finished with 9 out of 9 and a total of 500, just as I had planned. Particularly pleased with squat, left a bit on the platform though. Better depth. Bench was a bit weak, but still maybe had another 2,5. Deadlift I felt out of practice but could have managed a bit more with a major grind. So objectives achieved. Can get into my next block of training having a rough idea of where I am. No plans to compete before divisionals in December but who knows.. It was a very well run comp all in all, with many newbies. Everyone was very supportive of them, and the rest of us. Great day out

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