Benmacs Training Journal
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Post Edited: 27.03.2015 @ 19:48 PM by BenMac
Friday 27th March Deadlift
5 x 60kgs
5 x 60kgs
5 x 100kgs
3 x 130kgs
5 x 162.5kgs
3 x 182.5kgs
2 x 205kgs
Bench
5 x 60kgs
5 x 75kgs
5 x 95kgs
3 x 107.5kgs
2 x 120kgs
Post Edited: 29.03.2015 @ 13:16 PM by BenMac
Sunday 29th March Biceps
3 sets of;
16 x 15kg alternate DB curls
12 x 7.5kgs hammers
1 x 20kgs 21's
Power Shrugs
8 x 60kgs
8 x 100kgs
8 x 140kgs
8 x 180kgs
Death by Deadlift
100kgs x 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Katerina Johnson-Thomson, Jess Taylor and a couple of other Team GB girls were in the gym today, interesting to see them training. Some of the Sugden Squat Police would have been all over them telling them they won't get anywhere with the 1/4 squats they were doing
Death by ends with you dead Ben mate!
I think yours are called ups and downs
After you did Karen I thought I would pass this one your way...
10 minutes to work up to a1RM deadlift then 10 mins of cindy then 10 mins of 10 box jumps and 10 am KB swings
Three wods together added up
Also one could put 3 mins rest in between adding a bit more aerobic power to the three combined workouts
Anyway have a think about it and let me know what you think.
(Personally I'd just smash them one after another )
I think yours are called ups and downs
After you did Karen I thought I would pass this one your way...
10 minutes to work up to a1RM deadlift then 10 mins of cindy then 10 mins of 10 box jumps and 10 am KB swings
Three wods together added up
Also one could put 3 mins rest in between adding a bit more aerobic power to the three combined workouts
Anyway have a think about it and let me know what you think.
(Personally I'd just smash them one after another
) deleted2_2021052330/03/15 @ 15:30
PhillippeHalter said:Death by ends with you dead Ben mate!
I think yours are called ups and downs
After you did Karen I thought I would pass this one your way...
10 minutes to work up to a1RM deadlift then 10 mins of cindy then 10 mins of 10 box jumps and 10 am KB swings
Three wods together added up
Also one could put 3 mins rest in between adding a bit more aerobic power to the three combined workouts
Anyway have a think about it and let me know what you think.
(Personally I'd just smash them one after another )
I think yours are called ups and downs
After you did Karen I thought I would pass this one your way...
10 minutes to work up to a1RM deadlift then 10 mins of cindy then 10 mins of 10 box jumps and 10 am KB swings
Three wods together added up
Also one could put 3 mins rest in between adding a bit more aerobic power to the three combined workouts
Anyway have a think about it and let me know what you think.
(Personally I'd just smash them one after another
)Believe me, I was dead after that!
Looks good that one mate, I will give it a go on Friday and report back to you - nice one.
kirkynick said:How's the back pump today?
Still no rower?
Still no rower?
Little bit tight, but nothing too major.
Nope, both rowers still out of action. They have just bought two strange contraptions though, a "ski erg" I think its called. A bit like someone has stood a rowing machine up and made it less good.
This is me demonstrating it;
deleted2_2021052330/03/15 @ 15:49
Monday 30th March
Squats
5 x 60kgs
5 x 100kgs
5 x 122.5kgs
5 x 142.5kgs
4 x 160kgs
Strict Press
5 x 50kgs
5 x 60kgs
5 x 70kgs
3 x 80kgs
Squats
5 x 60kgs
5 x 100kgs
5 x 122.5kgs
5 x 142.5kgs
4 x 160kgs
Strict Press
5 x 50kgs
5 x 60kgs
5 x 70kgs
3 x 80kgs
Thursday 2nd April
Bench
5 x 50kgs
5 x 60kgs
3 x 90kgs
3 x 105kgs
2 x 120kgs
Deads
Loads of 60kgs
1 x 100kgs
1 x 140kgs
1 x 180kgs
1 x 200kgs
1 x 220kgs
F x 227.5kgs
Some rows and FTOH.
Bored f**kless of 5/3/1 now, and a bit fed up of the gym in general at the moment. I'm going away for three days next week and was planning to train round that (tomorrow, sat, mon, fri) but instead I'm going to have a total break and come back the following Monday hopefully reinvigorated and with something other than 5/3/1 to attack.
Bench
5 x 50kgs
5 x 60kgs
3 x 90kgs
3 x 105kgs
2 x 120kgs
Deads
Loads of 60kgs
1 x 100kgs
1 x 140kgs
1 x 180kgs
1 x 200kgs
1 x 220kgs
F x 227.5kgs
Some rows and FTOH.
Bored f**kless of 5/3/1 now, and a bit fed up of the gym in general at the moment. I'm going away for three days next week and was planning to train round that (tomorrow, sat, mon, fri) but instead I'm going to have a total break and come back the following Monday hopefully reinvigorated and with something other than 5/3/1 to attack.
Tuesday 21st April
Circuits - 1hr
Thursday 23rd April
Circuits - 1hr
Friday 24th April
EZ Bar Curls - 3 x 12 x 27.5kgs
Inc DB Curls - 3 x 10 x 10kgs
CGBP - 3 x 10 x 80kgs
Tricep Kickbacks - 3 x 12 x 10kgs
Squats - 3 x 10 x 60kgs
Quad Extensions - 3 x 12 x 55kgs
Hamstring Curls - 3 x 12 x 49kgs
Standing Calf Raise - 3 x 15 x 55kgs
Seated Calf Raise - 3 x 20 x empty machine
Hanging Leg Raise - 3 x 8
Circuits - 1hr
Thursday 23rd April
Circuits - 1hr
Friday 24th April
EZ Bar Curls - 3 x 12 x 27.5kgs
Inc DB Curls - 3 x 10 x 10kgs
CGBP - 3 x 10 x 80kgs
Tricep Kickbacks - 3 x 12 x 10kgs
Squats - 3 x 10 x 60kgs
Quad Extensions - 3 x 12 x 55kgs
Hamstring Curls - 3 x 12 x 49kgs
Standing Calf Raise - 3 x 15 x 55kgs
Seated Calf Raise - 3 x 20 x empty machine
Hanging Leg Raise - 3 x 8
Monday 27th April
Squats and OHP, reps
Tuesday 28th April
1hr circuits
Thursday 30th April
1hr circuits
Friday 1st May
Deadlifted up to 210kg, FTOH up to 90kg
Tuesday 5th May
5km run - 29mins 22secs
Squats and OHP, reps
Tuesday 28th April
1hr circuits
Thursday 30th April
1hr circuits
Friday 1st May
Deadlifted up to 210kg, FTOH up to 90kg
Tuesday 5th May
5km run - 29mins 22secs
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