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Training for the Master's Classic March15/16

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BillwestIcon...12-05-2017 @ 19:41 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Strict Press
20kg x 10
40kg x 5
50kg x 3
60kg x 3
65kg x 2
70kg x 1
70kg x 1
70kg x 3 (AMRAP)

CGBP
60kg X 6
85kg x 6 x 5 sets

Chest supported row machine
85kg x 12 x 3 sets

Lat raises
15kg x 12 x 3 sets

In the end a good session. Bodypower this weekend, and as the gym close to the city centre, it was rammed when I left and will be even more so this evening. Press went well, and I was pleasantly surprised to hit my working max for a triple, fatigued, whereas 5 weeks ago I did a double when fresh. Close grip were hardish but I did the reps. Weight 93.8kg.
BillwestIcon...14-05-2017 @ 13:54 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Sunday

Deadlift
20kg x 10
70kg x 5
70kg x 5
110kg x 5
150kg x 3
170kg x 2
190kg x 2
190kg x 2
190kg x 2
190kg x 2
190kg x 4

Squat (Wide stance flat shoe)
80kg x 6
110kg x 6 x 4 sets

Pull ups narrow/neutral grip
bwt x 7 x 4 sets
SS w/
Back Rises
bwt x 12 x 4 sets

Deadlift did not go particularly well today. First 3 sets went from bad to worse. Last two sets a little better. Think I was leaning forward too much. Squats felt ok, but a little stiff at depth. Weight 93.8kg

GZCL Method. As a way of regulating volume this has worked reasonably well on everything except deadlift. While squat bench and strict press have all felt quite strong, deadlift has been a bit of a grind. Need to decide what to do about it.
BillwestIcon...16-05-2017 @ 19:11 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Bench Press - TnG
20kg x 10
60kg x 5
80kg x 3
90kg x 2
100kg x 5
100kg x 5
100kg x 5

CGBP
65KG X 10 X 3 SETS

DB Rows
47.5kg x 12 x 3 sets

Pressdowns
pin13 x 12 x 3 sets
SS W/
Reverse DB curls
17.5kg x 12 x 3 sets

First time doing touch and go bench since the comp, and it felt a bit awkward. Did the reps though they could have been more fluent. Rest was fairly straightforward. Back has been feeling a bit sore since Sunday. Hopefully baths and stretching will have it ready for tomorrow's squats. Weight 94.3kg.
BillwestIcon...17-05-2017 @ 19:23 
Member 541, 3487 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
100kg x 3
130kg x 2
150kg x 5
150kg x 5
150kg x 5

SLDL
70kg x 6
110kg x 5
150kg x 6
150kg x 6
150kg x 6
140kg x 6
140kg x 6

Leg Extensions
pin13 x 12 x 3 sets

OK session today, but with a slight twinge in my lower back on first set of deadlifts means I will have to be careful Squats were not too hard, and I could have managed another couple of sets if pushed. Stiff-leg deads were hard until after three working sets I realised I had 10kg too much weight on the bar. After that they were ok. Weight 93.6kg
BillwestIcon...19-05-2017 @ 15:59 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Bench Press
20kg x 10
60kg x 5
87.5kg x 6 x 6

Strict Press
20kg x 8
50kg x 8 x 4sets

Chest supported rows
90kg x 12 x 3 sets

Lat RAISES
12.5kg x 12 x 3 sets

Weights weren't heavy, but the volume was quite high today. Probably about the right mix for a Friday afternoon. Bench was tiring and following this, I only just about managed to complete the strict presses. Felt a bit like bodybuilding. Weight 93.5kg, despite having some dodgy fish last night that put me on the toilet rather more than I would have cared for.
BillwestIcon...21-05-2017 @ 15:03 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Sunday

Pause Squat
20kg x 5 x 2 sets
60kg x 5
100kg x 3
120kg x 2
135kg x 5
135kg x 5
135kg x 5

Deadlift
60kg x 6
100kg x 6
150kg x 6 x 5 sets

Chins - wide grip
bwt x 5 x 3sets
SS W/
Back Rises
bwt x 12 x 3 sets

Good session today. Higher volume and low weights as begins the first session of a new block of training (as it has been all week) Pause squats weren't as bad as I expected considering I haven't done them in a couple of months. Deads were fine, I was trying to focus on squeezing them from the bottom rather than ripping them. Back feels fine, which is the main thing. Weight 93.9kg
FinchIcon...21-05-2017 @ 22:42 
Avatar
Gonna outlive my opposition !!
Member 123, 3594 posts
SQ 202.5, BP 132.5, DL 232.5
567.5 kgs @ 114kgs UnEq
Not doing the All England this year Bill?
BillwestIcon...21-05-2017 @ 23:33 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Finch said:Not doing the All England this year Bill?


No, unfortunately not Ian, I didn't get my s**t together in time. Did a local comp at the beginning of April against the backdrop of a couple of crap months training and a couple of colds. Wasn't confident about that and by the time I'd done it it was much too late to apply for the All England
BillwestIcon...23-05-2017 @ 22:05 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Bench Press - TnG
20kg x 10
60kg x 5
80kg x 3
95kg x 2
105kg x 3
105kg x 3
105kg x 3
105kg x 4

CGBP
70kg x 8 x 4 sets

DB Rows
40kg x 15 x 3 sets

Pressdowns
Pin14 x 15 x 3 sets
SS W
Reverse DB Curls
20kg x 10 x 3 sets

Very reasonable session on the hottest day in the gym this year so far. Bench went quite well, haven't quite nailed technique/descent yet but better than last week. Close grips very easy, rest was quite hard as high reps = hard work. Weight 94.4kg
BillwestIcon...24-05-2017 @ 19:30 
Member 541, 3487 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
100kg x 3
120kg x 2
140kg x 2
157.5kg x 3
157.5kg x 3
157.5kg x 3
157.5kg x 5 (AMRAP)

SLDL
70kg x 5
110kg x 5
150kg x 5 x 5 sets

Leg Extensions
pin14 x 12 x 3 sets

Good squat session, though f**king hot. My god I was sweating buckets before I ever picked up the bar. Squats actually felt really good. Deadlifts felt fairly fluent too, though by this stage I was amount 70% sweat. Weight 94.1kg
BillwestIcon...26-05-2017 @ 18:40 
Member 541, 3487 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Bench Press TnG
20kg x 10
60kg x 5
80kg x 3
95kg x 5 x 5 sets

Strict Press
20kg x 10
40kg x 6
55kg x 6 x 4 sets

Chest supported rows
95kg x 12 x 3 sets

Lat Raises
15kg x 12 x 3 sets

Hard hot work. Bench was a bit harder than I expected, as was press. Both were supposed to 2.5kg less, but I couldn't find any 1.25kg weights. Felt like a bit of a bodybuilding session. Weight 93.7kg. A bit of weight has melted off this week.

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