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Training for the Master's Classic March15/16

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BillwestIcon...24-02-2018 @ 14:18 
Member 541, 4881 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
130kg x 2
150kg x 2
165kg x 2
165kg x 2
165kg x 5 (AMRAP)

SLDL
80kg x 5
120kg x 4
160kg x 4
160kg x 4
160kg x 8 (AMRAP)

Good session, especially considering I was feeling a bit flat for this one. 5@165 was exactly what I wanted. Filmed it. Weight 94.7kg
BillwestIcon...26-02-2018 @ 19:52 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Strict Press
20kg x 10
40kg x 5
50kg x 3
62.5kg x 3
67.5kg x 2
67.5kg x 2
72.5kg x 1
72.5kg x 4 (Rep PB)

Close Grip
60kg x 5
80kg x 5
105kg x 4 x 3 sets

DB Rows
55kg x 13, 13, 10

Not bad. Strict press was reasonably good, about on a par with last week, while close grip was quite hard. DB rows were really haeavy and grip was a factor. Weight 94.4kg
BillwestIcon...27-02-2018 @ 20:36 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 27.02.2018 @ 21:48 PM by Billwest
Tuesday

Paused squat
20kg x 10
60kg x 5
100kg x 3
125kg x 2
145kg x 3
152.5kg x 2
152.5kg x 2
160kg x 1
160kg x 5 (Rep PB)

Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2
190kg x 4
190kg x 4
190kg x 8 (AMRAP)

#Back raises
3 x 12

Front plank x 45 secs

Side Planks x 30 secs per side

Good session, excellent squat and epic deadlift. I'm sure 10 reps were there on the AMRAP set if I'd dug deep!! weight 94.4kg!
HenkIcon...27-02-2018 @ 22:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Billwest said:Tuesday

Paused squat
20kg x 10
60kg x 5
100kg x 3
125kg x 2
145kg x 3
152.5kg x 2
152.5kg x 2
160kg x 1
160kg x 5 (Rep PB)

Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2
190kg x 4
190kg x 4
190kg x 8 (AMRAP)

#Back raises
3 x 12

Front plank x 45 secs

Side Planks x 30 secs per side

Good session, excellent squat and epic deadlift. I'm sure 10 reps were there on the AMRAP set if I'd dug deep!! weight 94.4kg!


Very nice deads, especially after a squat PB.
BillwestIcon...27-02-2018 @ 22:30 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Henk said:
Very nice deads, especially after a squat PB.


Cheers mate. For some reason my deadlifts are flying ATM, even after hard squats
BillwestIcon...01-03-2018 @ 20:19 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Thursday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 2
107.5kg x 3
115kg x 2
120kg x 1
120kg x 1
120kg x 2 (AMRAP)

Incline Press
60kg x 5
80kg x 3
90kg x 3 x 4 sets
90kg x 5 (AMRAP)

Chins
bodyweight x 6 x 4 sets

OK session, considering my shoulders feeling not quite recovered from Tuesday's pressing. Wanted 3@120 but not today, didn't want to injure myself. Bodyweight 94.4kg
BillwestIcon...03-03-2018 @ 14:34 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 03.03.2018 @ 14:38 PM by Billwest
Saturday

Squat
20kg x 10
60kg x 5
100kg x 3
120kg x 2
140kg x 2
157.5kg x 3
165kg x 2
175kg x 1
175kg x 1
175kg x 3 (AMRAP)

SLDL
60kg x 5
100kg x 5
140kg x 3
170kg x 3 x 4 sets
170kg x 5 (AMRAP)

Not bad. It's week 10 of a 12 program course and stuff recent heavy weights and AMRAPs have been taking their toll. Took me a while to get into squatting as my knees were feeling it. Pleased with a triple@175, probably could have ground out another but couldn't see the point. Same with deadlifts, another couple of reps there. Weighbt 94.5kg
BillwestIcon...05-03-2018 @ 21:36 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Strict Press
20kg x 10
40kg x 5
55kg x 3
65kg x 3
70kg x 3
75kg x 1
75kg x 1
75kg x 3 (AMRAP- pb)

CGBP
60kg x 5
80kg x 3
100kg x 2
110kg x 3 x 3
100kg x 5

DB Rows
50kg x 15 x 3 sets

Fairly reasonable session today, even though close grip called for 5 sets of 3. I was happy with 1. OHP about what I expected. Weight 93.1kg. Sudden drop!
BillwestIcon...06-03-2018 @ 20:29 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 07.03.2018 @ 13:38 PM by Billwest
Tuesday

Pause Squat
20kg x 10
60kg x 5
100kg x 3
130kg x 2
147.5kg x 3
157.5kg x 2
165kg x 1
165kg x 1
165kg x 4 (AMRAP...REP PB)

Deadlift
60KG X 5
100kg x 3
140kg x 3
180kg x 2
200kg x 3 x 4 sets
200kg x 6 (AMRAP = REP PB)

Backraises and Planks

A good session. Was feeling a bit feeble in warm up. Paused squats got better and better, as did deadlifts. Pleasently surprised by equaling my rep PB on deads in the 5th set, on a not particularly good day, after a squat rep PB. Weight 94.0 kg
BillwestIcon...08-03-2018 @ 19:57 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 09.03.2018 @ 09:04 AM by Billwest
Thursday

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

Chins
Bodyweight x 6 x 4 sets

Incline
60kg x 5
80kg x 5 x 2 sets

Not too hard today, as I was feeling very tired from Wednesday's squats and deads. Found it very difficult to maintain upper back tightness today. Left shoulder giving me jip on inclines, so stopped a set short of what I intended. Weight 94.8kg
BillwestIcon...10-03-2018 @ 13:55 
Member 541, 4881 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
157.5kg x 2
157.5kg x 2
157.5kg x 2
157.5kg x 3

Safety bar squats
60kg x 5
100kg x 5
130kg x 5

SLDL
60kg x 5
100kg x 5
140kg x 5 x 3 sets

Squats today were hard, my back was a bit stiff. Squats were well-controlled, was gonna go for 5 on AMRAP set but i tweaked something in my right side. Safety bar squats were easier than I thought they'd be. Weight 94.8kg
BillwestIcon...12-03-2018 @ 20:08 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Monday

Strict Press
20kg x 10
40kg x 5
55kg x 3
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 7 (AMRAP - rep pb)

cgbp
60KG X 5
80KG X 3
100KG X 5 X 3 SETS

Dumbbell Rows
50kg x 15 x 3 sets

OK, more energy that the last couple of sessions. Less soreness. Rep PB on OHP. Close grip sufferred a bit asa result, but ok. Weight 94.8kg
BillwestIcon...13-03-2018 @ 20:02 
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
130kg x 2
147.5kg x 2
147.5kg x 2
147.5kg x 2
147.5kg x 5 (AMRAP)

Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 2
190kg x 1
210kg x 4f5

BACK RAISES
PLANKS

Don't know whether to be annoyed or pleased with this. Felt a bit weak on squats, so deadlifts I was just taking it as it came. 4 reps@210 and failing a 5th on grip. Not bad I suppose. All weights up to 190 moved well Weight 94.8kg. Try again next week.
BillwestIcon...15-03-2018 @ 19:31 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 15.03.2018 @ 19:33 PM by Billwest
Thursday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 2
105kg x 1
115kg x 1
125kg x 1
100kg x 8

Incline Press
60kg x 5
80kg x 3
92.5kg x 4

Chins
bwt x 7 x 4 sets

Frustrating session. On a good day I'm sure I have 130 in me. Today, however, was not that day. 125 was on the limit. Probably the first time I've ever been disappointed with 125. Down set felt hard. Shoulders not quite right. Weight 94.2kg
BillwestIcon...18-03-2018 @ 13:27 
Member 541, 4881 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
170kg x 1
180kg x 1
190kg x 1

Deadlift
60kg x 5
100kg x 3
140kg x 2
180kg x 1
200kg x 1
220kg x 2

Was supposed to go to Solihull, to train with a mate, but too snowy, so stayed in usual gym. Wasn't feeling great, spilt half my energy drink on changing room floor, so in the circumstances wasn;t bad. Squat felt hard warming up but got better and better. Maybe another 5kg there if I had gone for broke. Deadlift felt similarly slow in warming up, but a double@220 is the best I've done in more than a year. This session made me wonder what I could do if properly rested. Weight 94.5kg

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