Benmacs Training Journal

Thursday 9th July

Deads
5 x 60kgs
2 x 60kgs
2 x 100kgs
2 x 120kgs
2 x 140kgs
2 x 160kgs
2 x 180kgs
2 x 180kgs

Bench
5 x 60kgs
3 x 70kgs
3 x 80kgs
4 x 100kgs
4 x 100kgs
2 x 100kgs

Squat
5 x 60kgs
2 x 100kgs
2 x 120kgs
2 x 135kgs
2 x 135kgs

Friday July 10th

Strict Press
Bar
5 x 50kgs
2 x 60kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs
2 x 72.5kgs

Seated DB Press
8 x 22.5kgs
6 x 22.5kgs - delt said no

Face Pulls / Dislocations
4 x 20 x 20kgs / Broomstick

Abs

Sunday 12th July

500m Row - 1.31.5 PB

WG Lat PD - 5 x 10 x 54kgs

NG Low Row - 5 x 10 x 56kgs

DB Flye - 5 x 10 x 10kgs

Face Pulls / Shoulder Dislocations - 4 x 20 x 20kgs / Broomstick

Cable Tricep PD - 5 x 10 x 40kgs

Cable Bicep Curl - 5 x 10 x 40kgs

Ab wheel - 2 x 10

Floor Wipers - 2 x 10

Plank - 1 min

Monday 13th July

Deads
5 x 60kgs
2 x 110kgs
1 x 130kgs
1 x 150kgs
1 x 170kgs
1 x 190kgs
1 x 190kgs
1 x 190kgs

Squats
5 x 60kgs
1 x 100kgs
1 x 120kgs
2 x 142.5kgs
2 x 142.5kgs

Plank - 1 min

Shortly after the above workout Mrs Macs waters broke and after a lengthy and at times traumatic labour we welcomed a gorgeous baby girl into the world on the Thursday!

First post-baby session today

Monday 27th July

Deads
3 x 60kgs
3 x 100kgs
3 x 150kgs
6 x 160kgs
5 x 160kgs
4 x 160kgs

Bench
3 x 60kgs
3 x 80kgs
1 x 105kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs
5 x 90kgs

Squats
5 x 60kgs
2 x 80kgs
2 x 100kgs
2 x 132.5kgs - misload
2 x 127.5kgs
2 x 127.5kgs

Wednesday 29th July

1000m Row - 3.31.9

WG Lat PD - 5 x 10 x 54kgs

NG Low Row - 5 x 10 x 56kgs

DB Flye - 5 x 10 x 10kgs

Shoulder Dislocations - 5 x 12 secs x Broomstick

Cable Tricep PD - 5 x 10 x 40kgs

Cable Bicep Curl - 5 x 10 x 40kgs

Ab wheel - 2 x 10

Thursday 30th June

Deads
6 x 60kgs
3 x 100kgs
3 x 140kgs
5 x 160kgs
5 x 160kgs

Squats
Bar
3 x 60kgs
3 x 80kgs
3 x 100kgs
4 x 120kgs
4 x 120kgs
4 x 120kgs

21's
20kgs - 2 sets

Friday 31st July

Concept II Row
500m - 1.36.8 - Started off way too slow.

DT WOD - Scaled down
50kgs - 15mins 21secs

Bicep Curls
10kgs strict / 17.5kgs far from strict

1 set of 21's with Oly Bar

Saturday 1st August

Deads
5 x 60kgs
5 x 60kgs
3 x 100kgs
3 x 140kgs
8 x 160kgs

Squat
Bar
5 x 60kgs
3 x 100kgs
6 x 120kgs
6 x 120kgs
6 x 120kgs
6 x 120kgs

Weekly Summary

Squats - 42 reps @ 80%

Bench - 20 reps @ 80%

Deadlifts - 33 reps @ 80%

Hypertrophy - One session

Cardio - 1 x 1000m row, 1 x 500m row, 1 x WOD

Monday 3rd August

Squat
5 x 60kgs
5 x 60kgs
3 x 100kgs
3 x 110kgs
4 x 127.5kgs
4 x 127.5kgs

Bench
5 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
1 x 105kgs
5 x 95kgs
5 x 95kgs
5 x 95kgs
5 x 95kgs

Deadlift
5 x 60kgs
3 x 100kgs
1 x 140kgs
4 x 170kgs
4 x 170kgs

Tuesday 4th August

Circuits - 1hr

deleted

Thanks Nick!

Sylvie.

Wednesday 5th August

WG Lat PD - 5 x 10 x 54kgs

NG Low Row - 5 x 10 x 56kgs

DB Flyes - 5 x 10 x 12.5kgs

Shoulder Dislocations - 5 x 12secs x broomstick

Tricep Rope PD - 5 x 10 x 45kgs

Bicep Rope Curls - 5 x 10 x 45kgs