Benmacs Training Journal
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| BenMac |  | ... | 04-11-2015 @ 06:24 |
 'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 4th November Squats Bar 5 x 65kgs 5 x 80kgs 3 x 100kgs 5 x 105kgs 5 x 122.5kgs 5 x 137.5kgs Some TUT bicep curls in between that. DB Curls 3 x 6 x 20kgs Abs | ||
| BenMac | | ... | 05-11-2015 @ 06:32 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 5th November Bear Crawls - 10 lengths 9kg med ball slams - 3 x 1min 30kg prowler - 10 lengths Box Jumps - 3 x 1min OH BB Walks - 40kgs x 10 lengths Foam Roller | ||
| BenMac | | ... | 06-11-2015 @ 06:27 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 6th November Bench Bar 10 x 40kgs 5 x 60kgs 5 x 65kgs 5 x 70kgs 5 x 80kgs 7 x 92.5kgs PC & Press - EMOM 10 rounds - 60kgs Cable Flyes 1 x 10 x 10kgs 4 x 10 x 15kgs Inc DB Bench 3 x 8 x 15kgs | ||
| BenMac | | ... | 11-11-2015 @ 06:55 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 11th November Squats 5 x 65kgs 5 x 80kgs 3 x 100kgs 3 x 112.5kgs 3 x 130kgs 3 x 145kgs 6 x 6 x 27.5kgs Ez bar curls inbetween sets. Hook Grip Shrugs 10 x 60kgs 10 x 70kgs 10 x 80kgs 10 x 90kgs Seated DB Curls 3 x 10 x 10kgs Barbell Rows 3 x 10 x 60kgs | ||
| BenMac |  | ... | 12-11-2015 @ 07:55 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 12th November Box Jumps 10 x box 3 x box +1 mat 3 x box +2 mats 3 x box +3 mats 3 x box +4 mats 3 x box +5 mats 3 x box +6 mats Some pull ups and chins First attempt at a snatch, worked from empty bar up to 30kgs. Fun session! | ||
| BenMac | | ... | 13-11-2015 @ 07:00 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 13th November Bench Bar 5 x 45kgs 5 x 55kgs 3 x 65kgs 3 x 70kgs 3 x 90kgs 3 x 100kgs - couple more reps were there with a spotter, not risking that s**t on Friday 13th tho. Hammer Strength Incline 3 x 8 x 20kgs either side - TUT, paused, all that palaver. Cable Flyes 5 x 10 x 15kgs Foam Roll 1 x pain | ||
| BenMac | | ... | 16-11-2015 @ 10:56 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Monday 16th November Squats bar 5 x 65kgs 5 x 80kgs 3 x 100kgs 5 x 122.5kgs 3 x 137.5kgs 1 x 155kgs Push Press 3 x 60kgs 3 x 65kgs 3 x 70kgs 3 x 75kgs 3 x 80kgs 3 x 85kgs 100 x 10kgs rear delt rows in between the PP. | ||
| BenMac | | ... | 17-11-2015 @ 06:33 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Tuesday 17th November Bear Crawls - 10 lengths 9kg med ball slams - 3 x 1min 35kg prowler - 10 lengths Box Jumps - 3 x 1min Plank - 3 mins (done in about 6 stages 😂  | ||
| BenMac | | ... | 19-11-2015 @ 08:38 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Thursday 19th November 8 sets per exercise - 20 secs on, 10 secs rest. 30 secs changeover time between exercises. 1. 40kgs bench 2. 9kg wall ball slams 3. 10kg flat DB flyes 4. 10kg seated DB shoulder press 5. 5kg DB lateral raise 6. Battle ropes 7. 20kg BB squat jumps | ||
| BenMac | | ... | 20-11-2015 @ 06:56 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Friday 20th November Bench Bar 5 x 45kgs 5 x 55kgs 5 x 65kgs 5 x 80kgs 3 x 92.5kgs 3 x 102.5kgs DB Power Shrugs 12, 13, 15, 10 x 37.5kgs DB Rear Delt Flyes 12, 13, 15, 10 x 8kgs Foam rolling | ||
| BenMac | | ... | 25-11-2015 @ 06:25 |
'Looks like Ben Affleck according to Pagan' Member 876, 2506 posts SQ 220, BP 140, DL 260620.0 kgs @ 110kgs UnEq | Wednesday 25th November Squats 5 x 60kgs 5 x 80kgs 3 x 95kgs 5 x 107.5kgs 5 x 125kgs 5 x 140kgs Push Press 5 x 60kgs 5 x 65kgs 5 x 70kgs 60 x 12.5kgs plate rows in between sets. | ||
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