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Benmacs Training Journal

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BenMac		...	05-01-2010 @ 17:22
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Just took 2hrs to drive 8 miles home from work and then found out the gym is s**t - BALLS.
BenMac		...	07-01-2010 @ 10:13
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	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!
andydanjosh		...	07-01-2010 @ 10:41
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	you may b right 2 and 4 reps . this is working for me on all my pressing bench and overhead.
BenMac		...	08-01-2010 @ 12:20
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Just found out that our game on Sunday has been called off, stinks of an olympic sesh!
BenMac		...	08-01-2010 @ 16:59
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	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.
BenMac		...	09-01-2010 @ 13:29
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	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.
andydanjosh		...	09-01-2010 @ 15:55
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	nice work Ben
PAGAN		...	09-01-2010 @ 16:01
I took about £4 out of Sooty's bottom Member 685, 8719 posts SQ 225, BP 150, DL 290 665.0 kgs @ 93kgs UnEq	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.
BenMac		...	11-01-2010 @ 21:14
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	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.
andydanjosh		...	11-01-2010 @ 21:19
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	working hard mate .
pikey_dan		...	11-01-2010 @ 21:24
Dropped a bollock somewhere Member 808, 1241 posts SQ 225, BP 120, DL 250 595.0 kgs @ 98kgs UnEq	good session there ben
BenMac		...	11-01-2010 @ 21:32
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Cheers boys, gonna take a while to get used to reps, but should be worth it I think.
BenMac		...	12-01-2010 @ 21:56
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Post Edited: 13.01.2010 @ 10:00 AM by BenMac 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.
andydanjosh		...	13-01-2010 @ 09:00
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	that was a good session Ben..
BenMac		...	13-01-2010 @ 10:01
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260 620.0 kgs @ 110kgs UnEq	Thanks mate. Do you know what one of JT's duckwalks weighs?

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