Benmacs Training Journal
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| BenMac |  | ... | 25-09-2014 @ 20:01 |
 'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | 25th September Abs Hanging leg raise 1 min plank Bench Bar 40kgs x 5 60kgs x 5 80kgs x 5 110kgs x 3 115kgs x 2 120kgs x 1 Deadlift 60kgs x 5 100kgs x 5 130kgs x 5 170kgs x 5 190kgs x 3 200kgs x 2 Cosgrove Evil 8 40kgs 5kg jump on bench was just a step too far rep-wise tonight, form was solid - just the strength that was missing! Pleased with deads. | ||
| BenMac | | ... | 28-09-2014 @ 13:04 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Sunday 28th September Training the day after the derby? UNHEARD OF. FTOH Bar 60kgs x 1 60kgs x 1 60kgs x 1 80kgs x 1 80kgs x 1 100kgs x F (didn't commit to the clean) 100kgs x 1 Death by Clean and Press 60kgs 1-6, 1-4 One Arm DB Press 35kgs x 1 LR 40kgs x 1 LR 45kgs x 1 LR 55kgs x 1 R (possible PB? - vid) Happy enough with that for a f**k-abouty bonus Sunday workout. | ||
| BenMac | | ... | 29-09-2014 @ 17:42 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Monday 29th September Squat bar 60kgs x 5 100kgs x 5 135kgs x 5 150kgs x 3 160kgs x 2 Barbell Lunges 50kgs x 10 x 5 DB Curls Superset 3 sets of 12.5kgs x 12 seated / 10kgs x 20 hammers Bear Complex 45kgs PB Glad that's over and done with, everything felt s**t and heavy tonight. Going to leave the squats at that weight for a few weeks now and get the 160kg to be a thing of beauty before nudging it up again. Bear complex was grim from the first set, by the end of the 5th I looked like I'd been in the shower fully clothed. | ||
| BenMac | | ... | 30-09-2014 @ 20:12 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 30th September Abs 4 x 10 hanging leg raises 70 second plank Strict Press Bar 40kgs x 5 60kgs x 5 70kgs x 4 75kgs x 2 80kgs x 1 Seated DB Press 4 x 8 x 27.5kgs Death by Deadlift 100kgs 1-10, 1-10 Training alone and with very little motivation tonight. Missed a rep on each working set of strict so will drop these a couple of kilo's for a few weeks and hammer them until they are perfect. DBD was tough but fun. First time I've done 100kgs, an 11th set was probably there first time round, but then the last 3 sets of the 2nd lot were pretty grim. | ||
| BenMac | | ... | 17-10-2014 @ 14:12 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | This weeks training so far. Did some s**t the week before, but cant remember what. Will bench tonight and have a little f**k about session tomorrow too. Monday 13th October Squat bar 10 x 60kgs 5 x 80kgs 5 x 100kgs 5 x 115kgs 8 x 130kgs Tuesday 14th October Strict Press bar 10 x 40kgs 5 x 47.5kgs 5 x 55kgs 9 x 60kgs Log Press 3 x 66kgs 1 x 76kgs 1 x 76kgs 1 x 86kgs 1 x 86kgs Seated DB Press - Paused 4 x 10 x 25kgs Rear Delt Machine 4 x 12 x 49kgs Calf Machine Shrugs 4 x 12 x 88kgs Thursday 16th October Dips 8, 8, 6 Tricep Rope Shiz PUMP Deads 5 x 60kgs 5 x 100kgs 5 x 127.5kgs 5 x 147.5kgs 7 x 167.5kgs Cosgrove Evil 8 45kgs | ||
| BenMac | | ... | 17-10-2014 @ 18:33 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 17th October Bench bar 20 x 40kgs 15 x 60kgs 5 x 75kgs 5 x 85kgs 7 x 97.5kgs DB Bench 4 x 10 x 30kgs Curls Superset 3x 10 x 20kgs bb / 12 x 12.5kgs hammers Machine Shrugs 3 x 20 x something | ||
| BenMac | | ... | 18-10-2014 @ 16:36 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Saturday 18th October Squat bar 60kgs x 5 100kgs x 5 140kgs x 1 160kgs x 1 - wraps on for a laugh 180kgs x 1 - wraps DOH Deads No idea what it weighed, not f**king heavy tho! Axle C&P See above Big f**k-Off DB 4 x F Tyre Flip Loads Fun messing about session. | ||
| BenMac | | ... | 29-10-2014 @ 08:43 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 28th October Squats Bar x loads 60kgs x 10 60kgs x 5 100kgs x 5 115kgs x 5 130kgs x 3 145kgs x 3 Strict Press Bar 40kgs x 5 50kgs x 5 55kgs x 5 60kgs x 3 67.5kgs x 6 Log Press - FTOH 5 x 62kgs Paused DB Press 10, 10, 7, 7 x 27.5kgs Calf Machine Shrugs 4 x 12 x 106kgs | ||
| BenMac | | ... | 03-01-2015 @ 20:12 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Post Edited: 03.01.2015 @ 20:13 PM by BenMac Starting the new year fat and weaker than usual. 2014 was a very lazy year training-wise for me, I've always been a pretty sporadic trainer but last year took the piss even for me. Got back into the gym today after about 5 weeks off and weighed myself and had a look where I was strength-wise. Not looking to compete in anything, just want to keep a base level of strength and have my clothes fit me a bit better. Got a little one on the way in July, so I best get the 2 stone off before they arrive!Current Weight: 19 stone 3lbs Target Weight: 17 stone 2015 Goals:
Squat Bar 3 x 60kgs 3 x 100kgs 3 x 140kgs 1 x 160kgs (vid) Bench Bar 3 x 60kgs 3 x 80kgs 3 x 100kgs 1 x 110kgs 1 x 120kgs Deadlift 3 x 60kgs 3 x 100kgs 1 x 140kgs 1 x 180kgs 1 x 200kgs Strict Press 1 x 60kgs 1 x 70kgs 1 x 80kgs Hanging Leg Raises 4 sets of 5 | ||
| deleted2_20210523 | | ... | 03-01-2015 @ 20:13 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| BenMac | | ... | 03-01-2015 @ 20:38 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | kirkynick said:Good luck with your goals Ben. Spasibo Nikolai. | ||
| BenMac | | ... | 04-01-2015 @ 11:48 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Sunday 4th January A cup of coffee and off we go Concept 2 Rower 8 mins Wanted to do 2000m in 8mins, but the screens on both the rowers were knackered so just rowed for 8mins instead, fell short of 2000m but pleased to get the minutes done. Previous 2000m PB was around the 7mins 30secs so plenty of work to be done. [IMG]http://i68.photobucket.com/albums/i9/benmac_2006/Mobile%20Uplo... Farmers / Keg / Tyre Medley x 20m (turn at 10m) 80kgs farmers 55kg keg carry Tyre flip (dunno the weight, not heavy though) Did 2 sets of this. Strict Log Press every rep FTOH 3 x 66kgs 3 x 66kgs 3 x 66kgs | ||
| BenMac | | ... | 06-01-2015 @ 20:29 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 6th January FTOH Strict 3 x 50kgs 3 x 60kgs 3 x 70kgs 3 x 80kgs Push Press 2 x 90kgs 1 x 92.5kgs 1 x 100kgs Death By Clean & Press 40kgs 1-10 1-7 1-3 Concept 2 Rower 500m [IMG]http://i68.photobucket.com/albums/i9/benmac_2006/Mobile%20Uplo... | ||
| BenMac | | ... | 07-01-2015 @ 15:42 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Just had to trawl through my journal to find my Concept II times, as Boar, the utter bas***d, has deleted them from the rowing thread. Anyway, my PBs from a couple of years ago are;
So plenty of work to be done to beat even those s**tty times. | ||
| BenMac | | ... | 08-01-2015 @ 19:33 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 8th January Deadlifts Bar 5 x 60kgs 5 x 60kgs 5 x 100kgs 5 x 122.5kgs 5 x 142.5kgs 8 x 160kgs Bench Bar 5 x 40kgs 5 x 50kgs 5 x 60kgs 5 x 72.5kgs 5 x 85kgs 7 x 95kgs Kettlebell Complex 8kgs KB Swing x 25 reps Goblet Squat/Press x 25 reps KB Swing x 25 reps Goblet Squat/Press x 25 reps 2 mins rest KB Swing x 15 reps Goblet Squat/Press x 15 reps KB Swing x 15 reps Goblet Squat/Press x 15 reps 2 mins rest KB Swing x 12 reps Goblet Squat/Press x 12 reps KB Swing x 12 reps Goblet Squat/Press x 12 reps 2 mins rest KB Swing x 10 reps Goblet Squat/Press x 10 reps KB Swing x 10 reps Goblet Squat/Press x 10 reps Abs s**t the bed, that KB business is HARD. Bit off waaaay more than I could chew aiming for 4 sets of 25 and never really recovered from that. Next time out will aim for a more attainable 15 reps. Deads and bench felt nice, smooth and snappy - as they should at that weight. | ||
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