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Training for the Master's Classic March15/16

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BillwestIcon...04-12-2017 @ 20:19 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Squat
20kg x 10
60kg x 5
100kg x 3
130kg x 2
150kg x 1
160kg x 1
170kg x 1

Bench Press - paused
20kg x 10
60kg x 5
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1

Deadlift
70kg x 5
110kg x 3
140kg x 3
160kg x 1
180kg x 1
190kg x 1
200kg x 1

Worked up to what would be second lifts today. Squat felt good, bench ok, and deadlift felt good until the 200kg. I reamin hopeful of 180/115/210 which would give 505kg, I'd be happy with that at this point. 92.7kg
BillwestIcon...08-12-2017 @ 07:50 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

93.3kg. Perfect. Back not quite 100%, a bit stiff . Hopefully a bath and stretching tonight will sort it out
BillwestIcon...11-12-2017 @ 10:55 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Competed in my first British Masters Yesterday.
Skipping over the absolute nightmare it was to get to Horncastle and back cos of the weather and the train strike, it was an a brilliant event. Great atmosphere, great comp, even if Ricky Mullan did make me change my undies during deadlift.

Weighed in at 92.0

Squat
Warmed up tp 150 for a single which went quite well
Opened on 162.5, which felt surprisingly heavy on my back. No problem. 3 whites
Next 172.5kg, again went up, not quickly but not too bad 3 whites
final lift 182.5kg - felt like a ton, really struggled with this 2 whites

Bench
Warmed up to 100 for a single. quite easy
Opener 107.5kg - Easy peasy 3 whites
second 112.5kg - not as easy but not bad 3 whites
Final 117.5kg didn't think I'd get it but went ok, no doubt 3 whites

Sub total 300
Back was hurting at this stage. Just a general ache. Didn't change my opener tho
Warmed up to 185 for a single. Bit slow, cos someone had misloaded on side

Opener 195kg This was harder than usual, back feeling a bit nasty 3 whites
Second 205kg This was rather slow, 3 whites
Final lift Passed. Didn't want to injure myself

Total 505kg. Not great, but ok. 2nd of 3

Great comp. Met Robert Rodney, who beat me. A gent I think, wants to go to 83s next year. Would suit me. 1 less oldie who can kick my ass.

Plans for forthcoming comps. Uncertain
FinchIcon...11-12-2017 @ 15:24 
Avatar
Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq
Nice lifting Bill, I thought that you had more in the tank, but perhaps that was just the impression that you give!

Well done.
BillwestIcon...11-12-2017 @ 18:17 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Finch said:Nice lifting Bill, I thought that you had more in the tank, but perhaps that was just the impression that you give!

Well done.


I always try and give that impression Ian. It's not always true Grin
BillwestIcon...12-12-2017 @ 19:44 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Close grip Bench
20kg x 10
60kg x 5
80kg x 5
90kg x 1
100kg x 8 (REP PB)

Wide grip chins
bwt x 8, 8, 6


Lat Raises
12.5kg x 12
15kg x 12 x 2 sets

DB Rows
45kg x 12x 3 sets

This ended up a very good session. Close grip I was looking for a 5 rep pb, but 5 felt easy so continued. Weight 92.9kg
BillwestIcon...13-12-2017 @ 17:29 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Squat
20kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5

Deadlift
60kg x 5
100kg x 5
140kg x 5
140kg x 5
140kg x 5

Just getting some blood back into the system, a bit stiff around the hips and lower back. Weight 92.6kg
BillwestIcon...16-12-2017 @ 12:19 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Incline Bench
20kg x 10
60kg x 5
80kg x 5
90kg x 5

Close grip
60kg x 5
80kg x 5
90kg x 1
100kg x 5

Pulldown
80kg x 10
110kg x 10
120kg x 10

Row machine
70kg x 10
90kg x 10
100kg x 10

Fairly straightforward session. Will start the program next bench session. Just wanted to find a 5 rep pb on incline. Not good form, so this may be a little low. But doesn't matter. Weight 92.5kg
BillwestIcon...17-12-2017 @ 13:37 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Sunday

Paused squats
20kg x 10
60kg x 5
100kg x 3
130kg x 5
130kg x 5
130kg x 5

Deadlifts
50kg x 5
90kg x 5
130kg x 5
150kg x 5
150kg x 5
150kg x 5

Back raises
bwt x 12 x 3 sets

Planks
2 side x 30 secs
2 front x 45 secs

Today was ok, a little harder on paused squats than I'd hoped. Deads were fine. Niggles in lower back and right hip fine today. Next week add 10kg. Weight 92.5kg
BillwestIconGZCL Wave19-12-2017 @ 19:09 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 21.12.2017 @ 08:40 AM by Billwest
Tuesday

Bench press
20kg x 10
60kg x 5
80kg x 3
90kg x 2
102.5kg x 5
102.5kg x 5
102.5kg x 5

Incline Press
72.5kg x 6 x 5 sets

Chins
bwt x 6 x 4 sets

Lat Raises
12.5kg x 15 x 3 sets

Not bad start to the new block. Bench felt sllightly below form, as shoulders did not feel particularly fresh, but I made the reps. Chins I was hoping for 30 reps but that will have to be a medium term aim. weight 93.5kg
BillwestIcon...21-12-2017 @ 00:29 
Member 541, 4881 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
130kg x 2
150kg x 5
150kg x 5
150kg x 5

SLDL
55kg x 6
95kg x 6
135kg x 6 x 5 sets


Leg Extensions
40kg x 15 x 3 sets

Leg curls- 1 leg
40kg x 10 x 2

Good session. Squats were relatively straightforward. Deads were easy peasy. Good start to new cycle. Weight 93.4kg
BillwestIcon...23-12-2017 @ 16:18 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 23.12.2017 @ 16:18 PM by Billwest
Saturday

Strict Press
20kg x 10
50kg x 5
52.5kg x 3
62.5kg x 5
62.5kg x 5
62.5kg x 5

CGBP
60kg x 6
87.5kg x 6 x 5 sets

DB Rows
40kg x 15 x 3 sets

This was ok, preesing all felt a bit hard today, but I made the reps. weight 94.0kg
BillwestIcon...26-12-2017 @ 16:33 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Paused squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 5
140kg x 5
140kg x 5

Deadlifts
60kg x 5
100kg x 5
140kg x 5
160kg x 6
160kg x 6
160kg x 6
160kg x 6

And...enough. Not bad, considering I was feeling a bit sick from Christmas overindulgence. Squat was hard but never in doubt. Deadlifts were easy but left it a set short as I was feeling rough. Weight. Don't know, but at least 50% Christmas pudding
BillwestIcon...30-12-2017 @ 14:29 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 2
107.5kg x 3
107.5kg x 3
107.5kg x 3
107.5kg x 4 (AMRAP)

Incline Press
60kg x 5
77.5kg x 5 x 5 sets

Wide grip chins
bwt x 6 x 4 sets

Lat Raises
12.5kg x 15 x 3 sets

In the end a good session, though quite hard work as was feeling a bit rusty on account of all that Christmas Cheer. Felt pretty good at the end of it. Weight 94.2kg, a bit of Christmas chub but that will soon go.
BillwestIcon...31-12-2017 @ 16:42 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 31.12.2017 @ 16:43 PM by Billwest
Sunday

Squat
20kg x 10
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
60kg x 5
100kg x 5
145kg x 5 x 5

Leg extensions
50kg x 12 x 3 sets

Plank
bwt x 60 secs

Good session to finish 2017. Squats felt strong, and similarly the deads. Starting to pull out of the Christmas stuffing period. 93.9kg

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