Benmacs Training Journal

Thursday 6th August

Bench
5 x 60kgs
5 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
3 x 100kgs
3 x 100kgs
3 x 100kgs
1 x 100kgs

Oly bar 21's

Ab wheel - 2 x 10

Floor wipers - 2 x 10

Oly bar 21's

Friday 7th August

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

Deads EMOM
12 x 1 x 170kgs

Squats
5 x 60kgs
3 x 100kgs

Squats EMOM
6 x 2 x 127.5kgs

3 x 127.5kgs

Sunday 9th August

Squat
5 x 60kgs
5 x 60kgs
3 x 100kgs
7 x 127.5kgs

Concept II Rower
8 mins - screen f**ked again.

Weekly Summary

Squats - 30 reps @ 85%

Bench - 20 reps @ 78%%, 10 reps @ 87%

Deadlifts - 20 reps @ 85%

Hypertrophy - One session

Cardio - 1 x 1hr circuits, 1 x 8 min row

First Sunday Session in ages meant a hungover Monday so playing catch-up

Tuesday 11th August

Deads
5 x 60kgs
5 x 60kgs
3 x 100kgs
3 x 140kgs
2 x 180kgs
2 x 180kgs
2 x 180kgs

Squats
Bar
5 x 60kgs
5 x 60kgs
3 x 80kgs
3 x 100kgs
1 x 120kgs
4 x 135kgs
4 x 135kgs

Wednesday 12th August

WG Lat PD
5 x 10 x 59kgs

NG Low Row
5 x 10 x 63kgs

Bench
5 x 60kgs
3 x 80kgs
3 x 90kgs
1 x 110kgs
3 x 100kgs
3 x 100kgs
4 x 100kgs

Shoulder Dislocations / Face Pulls
5 x 12secs x broomstick / 5 x 12 x 30kgs

Thursday 13th August

Deads
5 x 60kgs
5 x 60kgs
3 x 100kgs
3 x 140kgs
2 x 180kgs
2 x 180kgs

Squats
5 x 60kgs
5 x 80kgs
3 x 100kgs
2 x 120kgs
4 x 135kgs
4 x 135kgs

Alternate DB Curl
3 x 12 x 17.5kgs

Friday 14th August

Bench
Bar
10 x 40kgs
5 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
3 x 100kgs
3 x 100kgs
4 x 100kgs

Cable Flyes
5 x 10 x 15kgs

Single Arm Cable Curls
5 x 10 x 20kgs

Saturday 15th August

Concept II Rower

5km - 19.40.4

Overhead BB Walks
30mts, turn at 15

1 x 22.5kgs
1 x 60kgs
1 x 60kgs

[IMG]http://i68.photobucket.com/albums/i9/benmac_2006/Mobile%20Uplo...

Weekly Summary

Squats - 16 reps @ 90%

Bench - 20 reps @ 87%

Deadlifts - 8 reps @ 90%

Hypertrophy - One session

Cardio - 1 x 5000m row

Monday 17th August

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

Tuesday 18th August

Squats
Bar
5 x 60kgs
5 x 80kgs
3 x 100kgs
3 x 120kgs
3 x 142.5kgs
3 x 142.5kgs
2 x 142.5kgs

Wednesday 19th August

Bench
Bar
5 x 60kgs
5 x 70kgs
3 x 80kgs
3 x 90kgs
1 x 115kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs
1 x 105kgs

Flat Bench Cable Flyes
5 x 10 x 15kgs

Shoulder Dislocations

Tricep Rope PD
12 x 40kgs
3 x 8 x 50kgs

Thursday 27th August

Bench
Bar
1 x 60kgs
5 x 60kgs
1 x 80kgs
1 x 90kgs
1 x 100kgs
1 x 110kgs
1 x 120kgs

Concept II Rower
5km - 19mins 49.8secs

Saturday 29th August

Deads
3 x 5 x 60kgs
3 x 100kgs
3 x 3 x 130kgs

Squats
3 x 5 x 60kgs
3 x 3 x 100kgs

Concept II Rower
1000m - 3mins 22.8secs PB