Training for the Master's Classic March15/16
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| Billwest |  | ... | 20-04-2017 @ 22:39 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | good4gains said: Sounds like you did well at he comp bill , well done on nailing the 9 for 9 , I've not done a comp me for atleast 5 maybe 6 years , I'm planning on getting my numbers and form right then finally getting round too it , might well be next year though cause Mose are fully booked the other day when I was looking Comp went ok. Got 9 for 9 because I didn't push it too hard. My reason for doing it was simply to get a competition under my belt, having not competed for 18 months. So kind of the opposite motivation to you I suppose. If I waited till I was happy with my lifting I'd never compete. If you are looking to compete in the North West, in the GBPF, you've got to be quick. All comps there seem to fill up really really quickly. | ||
| Billwest | | ... | 21-04-2017 @ 19:28 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Strict Press 20kg x 10 40kg x 5 52.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 3 62.5kg x 5 (AMRAP) CGBP 60kg x 5 85kg x 5 x 5 sets Pulldowns 100kg x 10 x 3 sets Lat raises 15kg x 12 x 3 sets Quite a good session. Strioct press felt improved on last week. 3 fairly easy triples followed by an AMRAP, not quite to the limit. Close grip were fine, pulldowns hard, and lat raises ok. After nearly 3 weeks training in a new way, I am feeling good about training ATM. If I can just sort out my deadklifting I'd be laughing. Weight 93.0kg | ||
| Billwest | | ... | 23-04-2017 @ 14:45 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Deadlift (T1) 60kg x 5 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 2 200kg x 2 200kg x 2 200kg x 2 200kg x 2 Wide stance squats -t2 (in socks) 60kg x 5 100kg x 5 120kg x 5 x 5 ROW MACHINE 3 X 12 SS W/ Back Raises 3 x 12 Slightly disappointing deadlift today, though I think this might be a PB for the number of sets over 200kg in one session. Deadlifts were slow off the ground and am toying with reducing the weight right down and focusing more on speed. Wide stance squats were fine and like most things squat-related ATM going well. Weight 93.0kg | ||
| Billwest | | ... | 25-04-2017 @ 19:57 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Paused Bench 20kg x 10 60kg x 5 80kg x 3 95kg x 3 x 2 sets 100kg x 2 x 2 sets 105kg x 4 (AMRAP) Incline bench 80kg x 5 x 4 sets DB Rows 45kg x 12 x 3 sets Seated DB Curls 15kg x 12 x 3 sets SS W/ sEATED dip MACHINE 80KG X 12 X 3 SETS Actually not a bad session. Reasonably happy with the bench AMRAP. Nothing more there. Inclien as a consequence was hard. I thought changing the arm superset would make it easier, but it is still really hard work. Weight 92.9kg | ||
| Finch |  | ... | 26-04-2017 @ 08:53 |
 Gonna outlive my opposition !! Member 123, 4038 posts SQ 202.5, BP 135.0, DL 232.5570.0 kgs @ 117kgs UnEq | 9 from 9 Bill, goodlifting, there's nothing like the feeling when a plan comes together! | ||
| Billwest | | ... | 26-04-2017 @ 09:38 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Finch said:9 from 9 Bill, goodlifting, there's nothing like the feeling when a plan comes together! Cheers Ian, 9 from 9 was a good feeling even though it was because I didn't push it. The next part of the plan is to total 520-525, hopefully at the EM masters in August | ||
| Billwest | | ... | 26-04-2017 @ 19:35 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 28.04.2017 @ 17:05 PM by Billwest WednesdaySquat 20kg x 10 60kg x 5 100kg x 3 125kg x 2 145kg x 3 145kg x 3 150kg x 2 155kg x 2 160kg x 5 (AMRAP) SSB 60kg X 8 105kg X 8 X 4 sets Leg Curls 45kg x 12 x 3 sets Leg Extensions pin13 x 12 x 3 sets Couple of reasons why I was not looking forward to this session. Bad nights sleep and back feeling it a bit still from Sunday's deads. However, in the end it went quite well. Squat form felt pretty good. Feeling the benefit from moving my hands in a smidge. Possibly more there on the top set, but with Squat safety waiting I didn't want to push it too hard. Safety squats were hard work, as ever, but not that heavy. Weight this morning 92.9kg | ||
| Billwest | | ... | 28-04-2017 @ 22:22 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Strict Press 20kg x 10 40kg x 5 55kg x 2 65kg x 2 65kg x 2 65kg x 2 65kg x 2 65kg x 4 (AMRAP) CGBP 60kg x 5 90kg x 5 x 5 sets Pulldowns 85kg x 15 x 2 sets 85kg x 12 (runout of energy) Lat Rises 12.5kg x 15 x 3 sets Actually not a bad session. Press felt ok considering my left shoulder was feeling not ok after tuesday's session. Close Grip were good, wasn't expecting 5 sets. Good form on these. Pulldowns and lat raies were jut hard at 15 rep sets. Weight 93.1kg | ||
| Billwest | | ... | 30-04-2017 @ 14:10 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Deadlift (T1) 20kg x 10 60kg x 5 60kg x 5 100kg x 5 140kg x 3 170kg x 4 170kg x 4 170kg x 4 170kg x 8 Wider stance squats flat shoes 60kg x 5 100kg x 5 125kg x 5 x 4 sets Neutral grip chins bwt x 6, 8, 8 SS W/ bACK RAISES bwt x 12 x 3 sets Crunch machine 30kg x 30 30kg x 20 Not a bad session. Decided to play the long game on deadlifts. Good idea as my back is not quite right ATM. Deadlifts felt ok today, all reps came up at a reasonable speed. Squats were harder this week, didn't feel quite so mobile in my hips (which is why I'm doing them.) Added chins which I aim to build up to 50 over time. Weight this morning 93.5kg | ||
| Billwest | | ... | 02-05-2017 @ 19:40 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Paused Bench Press 20kg x 10 60kg x 5 80kg x 3 97.5kg x 3 102.5kg x 2 102.5kg x 2 107.5kg x 1 107.5kg x 2 Incline Press 70kg x 8 x 4 sets DB Rows 42.5kg x 12 x 3 sets Seated DB Curls 12.5kg x 10 15kg x 10 17.5kg x 10 SS W/ Dip machine 70kg x 10 80kg x 10 80kg x 15 A little disappointed with bench, I thought I should have been on for a triple@107.5, which would have been a PB, but everything felt a bit heavy today, and I didn't want to compound that with a long and potentially failed grind for a 3rd rep. Rest was hard work but completed with no alarms. Weight 93.2kg | ||
| Billwest | | ... | 03-05-2017 @ 19:35 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Squat 20kg x 10 60kg x 5 100kg x 3 130kg x 2 150kg x 3 157.5kg x 2 157.5kg x 2 165kg x 1 165kg x 5 (AMRAP) Squat Safety Bar 80KG X 6 115KG X 6 X 5 SETS Leg Curls 50kg x 12 x 3 sets Leg Extensions pin12 x 12 x 3 sets Top set of squats wasn't particularly pretty, but it felt quite good. Squat could have been better, second dpouble@157.5kg and single@165 I was a bit far forward. Safety Squat did not feel that difficult today. I must be getting the hang of it. Weight 93.2kg | ||
| Billwest | | ... | 05-05-2017 @ 19:40 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Strict Press 20kg x 10 40kg x 5 50kg x 3 60kg x 3 65kg x 2 65kg x 2 67,5kg x 1 67.5kg x 3 (AMRAP) CGBP 60KG X 8 80KG X 8 X 4 sets Chest supported Row machine 80kg x 12 x 3 sets Lat Raises 12.5kg x 15 x 3 sets OK session, despite my shoulders feeling a less than fresh and my traps have been aching all week. Everything was quite hard today, but at least I made the reps I wanted. Weight 93.4kg | ||
| Billwest | | ... | 07-05-2017 @ 13:59 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Deadlift 20kg x 10 60kg x 5 60kg x 5 100kg x 5 140kg x 3 160kg x 2 180kg x 3 180kg x 3 180kg x 3 180kg x 6 (AMRAP) Wide Stance Squats/ flat shoes 60kg x 8 100kg x 8 x 4 sets Close Grip chins - Neutral hand position BWT X 8 reps x 3 sets SS W/ Back Raises bwt x 12 x 3 sets OK session. Deadlift was harder than I expected, but I made the reps I wanted without too many problems. Squats were fine, high reps are finding me out a bit though. Rest was ok. Weight this morning 92.6kg, light because last night and this morning I had an upset stomach | ||
| Billwest | | ... | 09-05-2017 @ 19:29 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Paused Bench Press 20kg x 10 60kg x 5 80kg x 3 90kg x 2 100kg x 3 105kg x 2 110kg x 1 110kg x 1 110kg x 2 (AMRAP) Incline Bench Press 60kg x 6 75kg x 6 x 5 sets DB Rows 45kg x 12 x 3 sets Pressdown machine 80kg x 12 100kg x 12 x 2 sets Reverse DB Curls 20kg x 12 x 2 sets Bench started quite well, but swiftly got difficult on the working sets. The second rep on the last set was a grind, and I'm surprised I got it. That equals my paused double PB. Incline bench, because paused was hard, became rather hard rather quickly. Rest was ok, rows feeling a bit esier than last week. Not sure if that was a good or bad session. It was progress, though and I'll add 2.5kg to my working max (110kg + 2.5kg = 112.5kg, hurrah!. Weight this morning 93.0kg | ||
| Billwest | | ... | 10-05-2017 @ 16:24 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 130kg x 2 152.5kg x 3 160kg x 2 170kg x 1 170kg x 1 170kg x 5 (AMRAP) SSB 80kg x 5 125kg x 5 x 5 sets Leg Curls 50kg x 12 x 3 sets Leg Extensions pin12 x 12 x 3 sets Excellent session today, lifting at 2.30 rather than 5.30. Squat generally felt good all the way through and the last set of 5@170 is my best for about a year, and it was fatigued (it was my 5th work set) The rule for progression with GZCL is 3-4 reps at target weight (in this case 170) +2.5kg on working max, 5-6 = +5kg and 7+ = 7.5. So having hit 1+1+5=7, but I think I will just add 5kg. Let's not go crazeeeeee! Safety bar squats were effing agony after the last set of back squats. Maybe I should have gone lighter. Weight this morning 93.1kg | ||
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