Benmacs Training Journal
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Friday 22nd January
Overhead
Power Clean & Split Jerk
6 x 50kgs
3 x 70kgs
3 x 80kgs
3 x 80kgs
3 x 80kgs
1 x 90kgs
Push Press
9 x 70kgs
Strict Press (from rack)
10 x 50kgs
3 x 60kgs
3 x 60kgs
3 x 60kgs
One Arm Db Press Medley
Left x 22, 30 , 36, 40, F x 44kgs
Right x 22, 30, 36, 40, F x 44kgs
Incline Db Bench Press
F x 36kgs - Ouch
F x 30kgs - OUCH - something wrong with my left delt when pressing from this position
Notes
Really enjoyed tonight, pressing felt quite strong - anything was better than yesterdays f**k up.
Overhead
Power Clean & Split Jerk
6 x 50kgs
3 x 70kgs
3 x 80kgs
3 x 80kgs
3 x 80kgs
1 x 90kgs
Push Press
9 x 70kgs
Strict Press (from rack)
10 x 50kgs
3 x 60kgs
3 x 60kgs
3 x 60kgs
One Arm Db Press Medley
Left x 22, 30 , 36, 40, F x 44kgs
Right x 22, 30, 36, 40, F x 44kgs
Incline Db Bench Press
F x 36kgs - Ouch
F x 30kgs - OUCH - something wrong with my left delt when pressing from this position
Notes
Really enjoyed tonight, pressing felt quite strong - anything was better than yesterdays f**k up.
Saturday 23rd January
Close Grip Bench Press
20 x 20kgs
20 x 20kgs
10 x 60kgs
6 x 80kgs
6 x 90kgs
2 x 100kgs
3 x 100kgs
2 x 100kgs
Front Squat
6 x 60kgs
6 x 80kgs
3 x 90kgs
3 x 100kgs
3 x 110kgs
3 x 110kgs
3 x 110kgs
Leg Press
6 x 240kgs
6 x 240kgs
6 x 240kgs
Den sum curlzz 4 da GUNZ.
Notes
Not pulling up any trees lately, but other than thursdays headf**k session im really enjoying my training at the moment.
f**ked up on the first 100kgs CGBP, first two reps I had my feet planted where they should be, then on the third rep I moved them out for some reason and was never gonna get the bar back after that.
Forgot my ironworks for the squats, felt nice enough anyway. Reckon id be good for a pb on this soon.
Close Grip Bench Press
20 x 20kgs
20 x 20kgs
10 x 60kgs
6 x 80kgs
6 x 90kgs
2 x 100kgs
3 x 100kgs
2 x 100kgs
Front Squat
6 x 60kgs
6 x 80kgs
3 x 90kgs
3 x 100kgs
3 x 110kgs
3 x 110kgs
3 x 110kgs
Leg Press
6 x 240kgs
6 x 240kgs
6 x 240kgs
Den sum curlzz 4 da GUNZ.
Notes
Not pulling up any trees lately, but other than thursdays headf**k session im really enjoying my training at the moment.
f**ked up on the first 100kgs CGBP, first two reps I had my feet planted where they should be, then on the third rep I moved them out for some reason and was never gonna get the bar back after that.
Forgot my ironworks for the squats, felt nice enough anyway. Reckon id be good for a pb on this soon.
Post Edited: 26.01.2010 @ 22:13 PM by BenMac
Tuesday 26th JanuaryOlympic Gym Session
Trained with Joni tonight, top fella - thanks for all the encouragement and tips mate, hopefully train with you again soon.
Yoke
60kgs x 20mts
60kgs x 20mts
160kgs x 10mts
160kgs x 10mts
240kgs x 10mts
240kgs x 10mts
280kgs x about half a metre
240kgs x 10mts
280kgsx 10mts
Arm over Arm
112kgs x 10mts
132kgs x 10mts
Then tried a sort of harness pull with the rope over my shoulder - 112kgs x 15mts
Back to arm over arm - 152 x 10mts
Cylinder Farmers
52 kgs x 40mts (turn at 20mts)
72kgs x 40mts (turn at 20mts)
92kgs x 10mts (just!)
Loading Medley
Empty Keg, 52kgs keg, 80kgs sandbag, loaded to (i think) 48" - Did this 3 times.
Really enjoyed tonight, training is feeling good without being anything special, think im ticking over quite nicely for the may comps.
Sweet Yoke Mate! I Was In Olympic Tonight But Didnt Know Who You Was! I Do Know like lol Strong Session Mate! 
Cheers Chris, gotta try and make the most of my trips to Olympic Gym.
Ta Sam, 280kgs felt HEAVY, but I slowly staggered along with it! Were you the lad talking to Joni? Wearing the black oly gym t-shirt?
Ta Sam, 280kgs felt HEAVY, but I slowly staggered along with it! Were you the lad talking to Joni? Wearing the black oly gym t-shirt?
BenMac said:Cheers Chris, gotta try and make the most of my trips to Olympic Gym.
Ta Sam, 280kgs felt HEAVY, but I slowly staggered along with it! Were you the lad talking to Joni? Wearing the black oly gym t-shirt?
Ta Sam, 280kgs felt HEAVY, but I slowly staggered along with it! Were you the lad talking to Joni? Wearing the black oly gym t-shirt?
yea thats me mate! lol
280kg for your first yoke is Great in anyones books?
Ah right, gotcha! Hopefully catch you there in a fortnight then mate!
2nd attempt at yoke, did it last week for the first time, gotta get to 300kgs for 20mts so plenty to be done yet!
2nd attempt at yoke, did it last week for the first time, gotta get to 300kgs for 20mts so plenty to be done yet!
HA! Should have recognised you looking like Ben Affleck
Good to put a face on a name mate.
Solid graft yesterday, and cheers for the help with my sluggish farmers
Good to put a face on a name mate.
Solid graft yesterday, and cheers for the help with my sluggish farmers
Joni said:HA! Should have recognised you looking like Ben Affleck
Good to put a face on a name mate.
Solid graft yesterday, and cheers for the help with my sluggish farmers
Good to put a face on a name mate.
Solid graft yesterday, and cheers for the help with my sluggish farmers
PAGAN will pay for this!!
Thursday 28th January
Deadlifts
3 x 60kgs
3 x 80kgs
3 x 100kgs
3 x 120kgs
3 x 140kgs
3 x 160kgs
3 x 180kgs
15" Deadlifts
1 x 150kgs
1 x 190kgs
F x 210kgs - Oooooooooooooowww.wwwwwwww
Something went in my back, bottom left hand side, pretty painful, hurts when i put any weight on my left leg and driving home was a nightmare. Hoping ice, nurofen and KFC will help.
You Unit 20 competitors are f**king animals for training that!
Deadlifts
3 x 60kgs
3 x 80kgs
3 x 100kgs
3 x 120kgs
3 x 140kgs
3 x 160kgs
3 x 180kgs
15" Deadlifts
1 x 150kgs
1 x 190kgs
F x 210kgs - Oooooooooooooowww.wwwwwwww
Something went in my back, bottom left hand side, pretty painful, hurts when i put any weight on my left leg and driving home was a nightmare. Hoping ice, nurofen and KFC will help.
You Unit 20 competitors are f**king animals for training that!
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