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Benmacs Training Journal

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BenMacIcon...09-01-2015 @ 20:12 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq
Post Edited: 09.01.2015 @ 20:14 PM by BenMac
Friday 9th January

Deadlift into Hang Clean
5 x 60kgs
5 x 60kgs
5 x 60kgs
5 x 60kgs
5 x 60kgs
3 x 80kgs (video)
2 x 80kgs
1 x 80kgs
F x 90kgs
1 x 90kgs

Trap Bar Shrugs
12 x 86kgs
12 x 98.5kgs
12 x 98.5kgs
12 x 98.5kgs

Front Squat Holds
90kgs - 30secs on, 30secs rest - 5 rounds

Abs

BenMacIcon...11-01-2015 @ 13:24 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Sunday 11th January

Moving About Medley
3 sets of:

80kgs Farmers x 30mt (turn at 15)
55kg keg shoulder and carry x 30mt
87kg Tyre Flip x 30mt

2 mins rest in between sets. Did this in roughly 10mins 30secs

Paused Squat into BTN Press
5 x 60kgs
5 x 80kgs
5 x 80kgs (Vid)
5 x 80kgs
1 x 90kgs
1 x 100kgs (Vid)

Really wimpy, weakling version of Diane
60kgs Deadlift / Regular Press-ups - 21/15/9



BenMacIcon...12-01-2015 @ 20:28 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq
Post Edited: 13.01.2015 @ 16:03 PM by BenMac
Monday 12th January

Squats
Bar
5 x 60kgs
5 x 70kgs
3 x 90kgs

3 x 112.5kgs
3 x 122.5kgs
5 x 137.5kgs

Strict Press
Bar
5 x 40kgs
5 x 50kgs

3 x 55kgs
3 x 60kgs
5 x 70kgs

Circuity Thing
Suitcase Squats x 12
Press Ups x 12
Bent Over Row x 12

4 sets, 60 secs rest in between. 8mins 11secs

Abs
BenMacIcon...13-01-2015 @ 19:45 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Tuesday 13th January

Strength and Conditioning Circuit

45 mins
deleted2_20210523Icon...13-01-2015 @ 19:49 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BenMacIcon...13-01-2015 @ 21:41 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq
kirkynick said:Soon burn off the fat with that lot.


Cheers Nick, that's the plan.
BenMacIcon...15-01-2015 @ 20:11 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Thursday 15th January

Deadlift
Bar
5 x 60kgs
5 x 80kgs
5 x 100kgs

3 x 125kgs
3 x 150kgs
7 x 170kgs

Bench
Bar
5 x 40kgs
5 x 50kgs
5 x 60kgs

3 x 80kgs
3 x 90kgs
6 x 102.5kgs

Circuit

25 x 20kg bb lunge (each leg), 30kg push press, 30kg CG Lat
2 mins rest
20 x 20kg bb lunge (each leg), 30kg push press, 30kg CG Lat
2 mins rest
15 x 20kg bb lunge (each leg), 30kg push press, 30kg CG Lat
2 mins rest
10 x 20kg bb lunge (each leg), 30kg push press, 30kg CG Lat
2 mins rest
5 x 20kg bb lunge (each leg), 30kg push press, 30kg CG Lat
DEATH
BenMacIcon...16-01-2015 @ 17:44 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Friday 16th January

Concept II Rower

2000m - 7mins 28.4secs PB!

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

Ever So Slightly Less Weakling Version of Diane WOD

80kg Deadlift / Decline Press-Ups (feet on a 70cm box)
21 / 15 / 9
5mins 06 secs
BenMacIcon...19-01-2015 @ 20:19 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Monday 19th January

Squats
Bar
5 x 60kgs
5 x 80kgs
3 x 90kgs

5 x 115kgs
3 x 130kgs
3 x 145kgs

Strict Press
Bar
5 x 30kgs
5 x 40kgs

5 x 57.5kgs
3 x 65kgs
3 x 72.5kgs

Circuit

5 rounds of;
12 x 17.5kgs DB Suitcase Squat
12 x Pressups
12 x 17.5kgs DB Row

1 min rest between rounds. 9mins 50secs

Abs
BenMacIcon...21-01-2015 @ 21:38 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Wednesday 21st January

Circuit

3 sets

One minute on each of;

Hack Squats
Prowler
Log C&P
One Armed T-Bar Press
Arm over arm
Overhead keg walk

Then 2 mins rest, then go again.
BenMacIcon...22-01-2015 @ 20:21 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Thursday 22nd January

Deads
5 x 60kgs
5 x 100kgs

5 x 140kgs
3 x 160kgs
5 x 180kgs

Bench
10 x 60kgs

5 x 85kgs
3 x 95kgs
5 x 107.5kgs

Grace
30 x 62.5kgs FTOH - 6mins 28secs.
BenMacIcon...25-01-2015 @ 15:08 
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'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq		Sunday 25th January

Concept II Rower

4 x 500m

  • 1.34.1 secs PB

2 mins rest
  • 1.37.4 secs

2 mins rest
  • 1.46.7 secs

2 mins rest
  • 1.44.5 secs


DT WOD

70kgs - DNF! - Failed the 3rd rep of hang cleans on the 1st set.

Put 40kgs on and did it in 11mins 18secs

TRX 45 Degree Pull Ups
4 x 12 reps
deleted2_20210523Icon...25-01-2015 @ 16:29 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
BenMacIcon...25-01-2015 @ 17:06 
Avatar
'Looks like Ben Affleck according to Pagan'
Member 876, 2506 posts
SQ 220, BP 140, DL 260
620.0 kgs @ 110kgs UnEq
kirkynick said:Nice rowing. You'll soon be under 1.30 I reckon.

Wish they had more rowers here. Hard to come by.


Thanks Nick. I think I could get sub 1.30 very soon to be honest - if I was just doing a one off 500m and didn't have another 3 looming after it I reckon I could get close.
deleted2_20210523Icon...25-01-2015 @ 18:00 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted

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