Benmacs Training Journal

Just took 2hrs to drive 8 miles home from work and then found out the gym is s**t - BALLS.

Wednesday 6th January

Overhead

Power Clean and Push-Press
12 x 20kgs (strict)
8 x 40kgs (strict)
1 x 60kgs
1 x 70kgs
1 x 80kgs
F x 90kgs
3 x 80kgs
1 x 90kgs

Military Press (from rack)
6 x 50kgs
4 x 60kgs
3 x 70kgs

One Arm DB Press
1 x 24kgs
1 x 30kgs
1 x 34kgs
1 x 40kgs
1 x 44kgs

Think I need to drop one reps on overhead for the forseeable, start using some reps to work on building some muscle and developing some sort of technique, rather than just working up to the same failed single every week!

you may b right 2 and 4 reps .

this is working for me on all my
pressing bench and overhead.

Just found out that our game on Sunday has been called off, stinks of an olympic sesh!

Friday 8th January

Week 1 - Coan Phillippi DL Routine

Warmup Deadlift
2 x 12 x 20kgs
6 x 60kgs
3 x 100kgs
1 x 130kgs
1 x 150kgs
1 x 170kgs

Deadlifts
2 x 190kgs

Speed Deadlifts (90 secs rest between each set)
3 x 150kgs
3 x 150kgs
3 x 150kgs
3 x 150kgs
3 x 150kgs
3 x 150kgs
3 x 150kgs
3 x 150kgs

3 Circuits of... (90 secs between exercises)
Stiff leg deadlift - 8 x 110kgs
Bent over row - 8 x 70kgs
Rev grip lat pd - 8 x 80kgs
Arched back gm - 8 x 40kgs

Notes:
f**k me, this was a graft - good fun tho. Havent deadlifted since Dec 16th and they felt heavy, also not used to training with timed rest intervals, so was proper blowing by the end of it. I think its going to suit me having a structured programme with a set goal rather than turning up at the gym and not knowing what im going to do that night.

One week down, nine to go.

When I was planning to do this routine, I printed off a target of 250kgs and 240kgs, decided the 240kgs was a more realistic target, just realised that the workout I did yesterday was the 1st week of the 250kgs one - durrrrrrrrrr.

The DL should have been 180kgs and the speed deads should have been 145kgs, ah well.

nice work Ben

I agree about the rep issue. I think I need to include some more rep work or at least more volume of singles. I tend to work up to a fail then f**k it off.

Monday 11th January

Close Grip Bench
20 x 40kgs
10 x 60kgs
8 x 80kgs
6 x 90kgs
6 x 90kgs
6 x 90kgs
6 x 90kgs

Front Squats
8 x 60kgs
8 x 80kgs
6 x 100kgs
6 x 100kgs
6 x 100kgs
6 x 100kgs

Leg Press
6 x 220kgs
6 x 220kgs
6 x 220kgs

DB Hammers
6 x 24kgs
6 x 24kgs
6 x 24kgs

Notes
Had to drop the weight on the close grip bench as I usually use a reverse grip, but as a didnt have a spotter had to use regular grip. Might keep it like this now as its more similar to the position on overhead event.

Reps of front squats were HARD, blowing out my arse on these! Leg press was up 20kgs from last week and all nice and deep.

working hard mate .

good session there ben

Cheers boys, gonna take a while to get used to reps, but should be worth it I think.

Tuesday 12th January

Olympic Gym

Yolk
160kgs x 20mts
160kgs x 20mts
200kgs x 20mts
200kgs x 20mts
240kgs x 10mts
240kgs x 10mts

Duckwalk (All weights not including the bar)
120kgs x 15mts
120kgs x 15mts
140kgs x 10mts
140kgs x 10mts

Suitcase Farmers
112kgs x 3mts - Oops...

Tyre Stand Up
330kgs x 1
330kgs x 1
330kgs x 1

Notes
Popped my Yolk cherry tonight, felt good. The first 240kgs was a wobbly drunk effort, but the second was much better. The next comp im doing is a 260kgs yolk so work to be done, but pretty please for a first attempt.

Duckwalk felt ok, my stupidly long legs seem to allow me to move this at a decent pace, 160kgs is the comp weight, so wasnt far off that tonight (Anyone know what JT's duckwalk weighs??)

Farmers... lets leave that one... Call it farmers deadlift x 1!!

Tyre was a struggle too. Always good to get to Olympic gym, and it was my first time ever doing yolk, and my first time doing the other events since JT's comp so overall pretty pleased.

that was a good session Ben..

Thanks mate.

Do you know what one of JT's duckwalks weighs?