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Training for the Master's Classic March15/16

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BillwestIcon...01-02-2017 @ 19:32 
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 2
120kg x 2
140kg x 1
150kg x 5
150kg x 5
150kg x 5

Deadlift
60kg x 5
100kg x 3
140kg x 2
180kg x 5

Crunch Machine
30kg x 30 x 2 sets

This was a session aimed to test where I was ahead of some time off. Squats were hard but actually OK, 5kg less than last Monday before I got sick, so I am happy with that. Deadlifts were also ok, There was another set there if I had wanted. Weight this morning 90.0kg
BillwestIcon...08-02-2017 @ 19:59 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Bench Press
20kg x 10
60kg x 5
80kg x 8
90kg x 8
90kg x 8

Squat
20kg x 8
20kg x 8
60kg x 8
100kg x 8
120kg x 8
120kg x 8

Deadlift
60kg x 8
100kg x 8
140kg x 8
140kg x 8

Planks
bwt x 60 secs x 2

This session was just intended to get some blood flowing into my muscles, as I have not been able to train much the last couple of weeks, and won't be able to train again till next Monday. Verdict: skinny-fat, and weak. Bench was particularly crap. Weight 90.5kg this morning
BillwestIcontraining for West Midlands masters starts here!13-02-2017 @ 19:36 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 15.02.2017 @ 11:12 AM by Billwest
Monday

Bench Press
20kg x 10
60kg x 5
80kg x 3
95kg x 6
95kg x 6
95kg x 6

Pulldowns
40kg x 10
80kg x 10
110kg x 10
110kg x 10

Lat raises
15kg x 10
15kg x 10
15kg x 10

Row machine
80kg x 10
90kg x 10
90kg x 10

OK, I suppose, after a few days away at a wedding. Bench was quite hard, the rest was less so. I need to get my act together if I am going to be fit for the west midlands masters on April 2nd. That is just under 7 weeks, 6 weeks training. Weight 90.6kg
BillwestIcon...15-02-2017 @ 19:18 
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
120kg x 2
140kg x 6
140kg x 6
140kg x 6

Deadlift
70kg x 5
110kg x 3
150kg x 2
170kg x 6
170kg x 6

Crunch machine
35kg x 30 x 2 sets

OK session, made the reps though form did not feel thjat great. Squats were to a good depth and deadlifts came up at a reasonable speed so I am happy. Weight this morning 90.9kg.
BillwestIcon...17-02-2017 @ 19:15 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Spoto Press
20kg x 10
60kg x 5
85kg x 4
85kg x 4
85kg x 4
85kg x 4

Pulldowns
80kg x 8
100kg x 8
110kg x 7 (too heavy)

Press
40kg x 5
50kg x 5
55kg x 5

Row machine
3 x 10

Pressdown machine
2 x 12

OK session. Spoto press went well, though I haven't done it in ages. All trhe rest was fairly low rep stuff. Didn't take too much out of me. Weight 91.5kg
BillwestIcon...19-02-2017 @ 17:56 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Post Edited: 20.02.2017 @ 22:59 PM by Billwest
Sunday

Paused Squat
20kg x 5
60kg x 5
100kg x 3
122.5kg x 3 (misload)
122.5kg x 3 "
122.5kg x 3 "
122.5kg x 3 "
125kg x 3

Paused Deadlift
70kg x 5
110kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3

Planks
bwt x 60 secs x 2

OK today, squat was fine, although misload was a bit annoying. Deadlifts were a bit tougher. This workout gets tougher quickly and in a couple of weeks will be a killer. Weight this morning 91.0.

Put my application in for the West Mids Masters on April 2nd yesterday. Today marked the end of the first week of 6 intended to get me something reasonable at that comp.
BillwestIcon...21-02-2017 @ 19:27 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday - week 2 of 6 build -up

Bench Press
20kg x 10
60kg x 5
85kg x 3
97.5kg x 6
97.5kg x 6
97.5kg x 5

Pulldopwns
80kg x 10
120kg x 10
120kg x 10

DB Press
27.5kg x 10
27.5kg x 10

Row machine
80kg x 10
120kg x 10
120kg x 10

Bench Press was a bit s**t today. Disappointed not to do 3 sets of 6. I did feel a bit better than last week in the shoulders, and I was on the s**t bench with the hard lift out (too high) Will continue with 100kg x next wek, hopefully I will make a couple of sets of 6. Weight this morning 91.7kg
BillwestIcon...25-02-2017 @ 12:53 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Saturday

Spoto Press
20kg x 10
60kg x 5
87.5kg x 4
87.5kg x 4
87.5kg x 4
87.5kg x 4

Pulldown
90kg x 12
90kg x 12
90kg x 12

Incline Press - paused
60kg x 8
60kg x 8
60kg x 8

Row machine - chest supported
70kg x 10
80kg x 10
80kg x 10

OK session, after a few days off after another cold. Competition is 5 weeks today so I have about 4 weeks training left, and I have yet to really get into my training. I am looking at 170-175 squat 110-115 bench and 205-210 deadlift, and at this stage I'd take that I think. Crap I know. Weight this morning 91.0
BillwestIcon...26-02-2017 @ 14:27 
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
125kg x 2
145kg x 6
145kg x 6
145kg x 6

Deadlift
70kg x 5
110kg x 3
150kg x 2
175kg x 6

Crunch machine
30kg x 30 x 2 sets

Generally quite happy with this. Squats, though hard were to a goodish depth and they all came up ok. Deadlifts however, felt really heavy and after the first work set I had nothing left. A hangover from my cold no doubt. By next Sunday I'll be fine again. Weight this morning 91.3kg
BillwestIcon...28-02-2017 @ 19:05 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Bench Press
20kg x 10
60kg x 5
80kg x 3
100kg x 6
100kg x 6
100kg x 6

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

Lat Raises
15kg x 10 x 3 sets

Deadstop barbell rows
60kg x 10
70kg x 10

Good improvement in bench on last week's miserable effort. Set up felt good today and was pushing through the right line with no wobbly reps. Rest was ok. Barbell rows stopped early. It was only an experiment and lower back was feeling sensitive. Weight 91.3kg
BillwestIcon...01-03-2017 @ 19:43 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Paused Squat
20kg x 5
60kg x 5
90kg x 3
110kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3

Paused Deadlift
70KG X 5
110KG X 3
155KG X 3
155KG X 3
155kg x 3
155kg x 3

Planks
bwt x 60 secs x 2

Happy with tgis. Paused squats went well, and the depth and length of the paused was good. More there for sure. One more week of these. Deadlifts were ok, no sign of the lower back niggle I felt yesterday on barbell rows. Sorted. Weight 91.2kg
BillwestIcon...03-03-2017 @ 18:56 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Friday

Spoto Press
20kg x 10
60kg x 5
80kg x 3
90kg x 4
90kg x 4
90kg x 4
90kg x 4

Pulldowns
95kg x 11
95kg x 11
95kg x 11

Military Press
50kg x 5
50kg x 8
50kg x 8

Chest supported row machine
80kg x 10
80kg x 10
80kg x 10

Feeling a bit fatigued in traps, shoulders and upper back today. Spoto press was a lot harder than last week, but in the end not too bad. Rest was quite good. Overhead press felt ok, not much more there today. Weight 91.0kg
BillwestIcon...05-03-2017 @ 13:38 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Sunday

Squat
20kg x 5 (just holding the bottom position for 5 seconds
60kg x 5
100kg x 3
130kg x 2
150kg x 6
150kg x 6
150kg x 6

Deadlift
60kg x 5
100kg x 3
140kg x 2
180kg x 6
180kg x 6

Crunch machine
35kg x 30 x 2 sets

Good session. About the right level of efort. It awas hard but I maintained form. This is the end of the linear progression for squats and deads. Lower reps and hopefully higher weights from here on. Weight 91.4kg.
BillwestIcon...07-03-2017 @ 19:28 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Tuesday

Pin Press (pin left bar 3" above my chest)
20kg x 10
60kg x 5
80kg x 3
100kg x 2
110kg x 5
105kg x 5
105kg x 5
100kg x 5
100kg x 5

Row machine
80kg x 10
120kg x 10
120kg x 10

DB Press
22.5kg x 8
27.5kg x 8
35kg couldn't clean it in a sitting possition

Pulldowns
100kg x 10
100kg x 10
100kg x 10.

Reasonably happy with pin press, first time I've tried these. Bar was bent which didn't. I soon tired on these. Rest was fairly ho hum. Weight this morning 91.5kg.
BillwestIcon...08-03-2017 @ 19:20 
Member 541, 4881 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Wednesday

Paused Squat
20kg x 5 (5 seconds in the hole)
60kg x 6
100kg x 3
120kg x 2
135kg x 3
135kg x 3
135kg x 3
135kg x 3
135kg x 3

Paused Deadlifts
80kg x 5
120kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3

bwt x 60 secs x 2

Not bad. Paused squats felt ok considering I had quite a few aches and pains before starting. Paused deadlifts were a bit harder. Time for a new squat and deadlift appraoch for the last 2 and a half weeks training before the comp. Weight this morning 91.9kg

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