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» Bens training log 2012 (Go to post)04-07-2012 @ 16:58 
Strict log
5x40kg
5x60kg
5x70kg
5x75kg
3x80kg
2x85kg
1x90kg **PB**
Fx95kg

Week 2 coan
3x100kg
3x140kg
3x180kg
2x207.5kg

8sets of 3x170kg 60 seconds rest inbetween

Assistance circuit
8x100kg sldl
8x60 bent over row
8x10blocks underhand lat pull down
8x30kg good mornings

3 sets 90 secs rest inbetween

Maxle
3x50kg
3x70kg
1x90kg
1x100kg
1x110kg **PB**
Fx115kg

Seated curls
5x25kg
5x35kg
2x45kg
13x25kg

Bench
5x60kg
5x80kg
5x90kg
1x100kg
1x110kg
Fx120kg
15x60kg

Was a good session with afew pb's so very happy and deadlift routine is feeling good
» Bens training log 2012 (Go to post)02-07-2012 @ 20:51 
Close grip bench
5x60kg
5x70kg
5x80kg
3x90kg
1x100kg

Hammer curls
5 sets of 5x22kg

Squats
5x60kg
5x80kg
3x110kg
5x120kg
5x130kg
10x140kg

Seated barbell press
6x60kg
5x70kg
2x75kg
Fx80kg

Need to change this and do it before my arms or on a different day

Atlas stones
5x80kg to 4ft
5x100kg to 4ft
2x120kg to 4ft
Fx150kg to 4ft - failed at the lip few inches at most
1x130kg to 4ft - first time managed to lift this stone as is really chalky
» Bens training log 2012 (Go to post)28-06-2012 @ 20:06 
Week 1 of coan/phillipi 10 week deadlift routine

Deadlift
5x100kg
3x140kg
2x180kg
2x195kg
3x155kg x 8 sets 60 seconds rest inbetween did these with straps

Circuit
Straight leg deadlift 8x100kg
Bent over rows 8x50kg
Underhand lat pull down 8x10blocks
Good mornings 8x20kg (bar)

3 sets 90 seconds rest inbetween

Farmers holds
75kg eachhand 20 seconds
100kg each hand 10 seconds - leg cramped up so left it there

Strict log
5x40kg
5x60kg
5x70kg
3x80kg
1x85kg f2

Hammer curls
5x20kg dumbell
5x22kg dumbell
5x25kg dumbell
» Bens training log 2012 (Go to post)25-06-2012 @ 21:44 
Close grip bench
5x60kg
5x70kg
5x80kg
3x90kg
1x100kg f2 again

Seated barbell press - really poor tonight
5x60kg
5x70kg
3x75kg
Fx80kg

Overhead medley
50kg barrel / 70kg axle / 80kg log
4. 4. 3.
Did the above in 90 seconds

Squat
3x70kg
3x100kg
3x130kg
2x150kg
1x160kg
1x170kg
1x180kg *PB*
fx185kg just fell forward in the hole and couldn't save it 185 is right on the limit
» Salt Ayre Classic 2012 (Go to post)23-06-2012 @ 16:32 
Ben_F said:
How about head to head duck walk into power stairs, one implement x 15m then the six steps, head to head?


Sounds good to me
» Deadlift routine needed (Go to post)21-06-2012 @ 22:03 
Thanks general, would you say an increase of 15kg is achievable from this or would you go more or less?
» Deadlift routine needed (Go to post)21-06-2012 @ 21:19 
Thanks guys, looks good with the circuits at the end is there any set weights that should be used?
» Bens training log 2012 (Go to post)21-06-2012 @ 20:41 
Seated overhead press
5x50kg
5x60kg
5x70kg
5x75kg
1x80kg
2x80kg

Strict log press
5x60kg
5x70kg
5x75kg
3x80kg
1x85kg
Fx90kg

Deadlift
2x100kg
2x140kg
2x180kg
1x220kg
1x230kg
Fx240kg held at knee for good 10 seconds just couldnt straighten up
Fx240kg
Fx230kg
1x220kg

Lat pull down
6x100
5x125
5x150
3x175
3x200

Stones
3x80kg to 4foot
3x100kg to 4foot
1x120kg to 3foot
2x120kg to 4foot
1x150kg to 3foot
Fx150kg to 4foot got to lip put couldnt raise it from there

Not a bad session but think i need a propee routine on my deadlifts
» Deadlift routine needed (Go to post)21-06-2012 @ 20:10 
Hi guys,

Can anybody recommend me a routine for deadlifting I'm only able to train twice a week so need to ideally be one session a week on my back.

Thanks in advance

Ben
» Salt Ayre Classic 2012 (Go to post)21-06-2012 @ 15:28 
Hi ben,
I emailed you my form over when I sent payment will send it again tomorrow if u haven't got it.

Thanks

Ben penswick
» Bens training log 2012 (Go to post)18-06-2012 @ 21:11 
Close grip bench press
5x60kg
5x70kg
5x30kg
3x90kg
1x100kg f second rep

Hammer curls
5x20kg x5

Squat
5x60kg
5x80kg
3x100kg
5x120kg
3x135kg
7x150kg

Straight leg deadlift
5x100kg
5x140kg
3x180kg
2x200kg

Deadlifts - trying to do wendlers 5/3/1 on a monday on these and heavy singles on thursdays

5x165kg
5x175kg
5x185kg

Only doing the working sets wanted afew more reps but made the prescribed and was sweating like a trooper, going to see if deadlifting twice a weeks helps me out
» Bens training log 2012 (Go to post)14-06-2012 @ 20:46 
Poor session tonight, full of a cold and no energy or strength

Close grip bench
5x60kg
5x70kg
5x80kg
2x90kg
8x60kg paused

Hammer curls

5x22kg x3

Lat pull down
5x10blocks
5x12blocks
5x14blocks
5x16blocks
3x18blocks
2x20blocks

Deadlift

5x100kg
3x140kg - no strength or energy on this really struggling
3x180kg - as above
1x220kg
1x230kg
Fx240kg
3x180kg
Left there and went to do cardio

3kg medicine ball throw downs 5sets of 20 with 30 seconds rest inbetween
5 mins kickboxing sparing
15m x 50kg barrell into 5 300kg tyre flips into 15m x 50kg barrell x3

Hopefully shift this cold and next week will be better
» Bens training log 2012 (Go to post)11-06-2012 @ 20:57 
Seated barbell press
5x20kg
5x40kg
5x60kg
5x70kg
2x80kg
Fx85kg

Strict log
5x40kg
5x60kg
5x70kg
3x75kg
2x80kg
1x85kg *PB*

Squat
5x60kg
5x80kg
3x100kg
3x125kg
3x135kg
10x140kg *rep PB*

Straight leg deadlifts
6x100kg
5x140kg
5x160kg
3x180kg
1x200kg *PB*
Did these with straps as dont want to ruin my hands for deadlifts

Cardio
10 mins kickboxing sparing
50 x 3kg medicine ball thrown downs
» Bens training log 2012 (Go to post)09-06-2012 @ 15:47 
Post Edited: 12.06.2012 @ 18:38 PM by TickTock
Log
Ftoh -one motion
5x40kg
5x60kg
Ftoh strict
3x80kg
Ftoh
1x90kg
Ftoh push
1x100
Fx105

Farmers -pickups/ holds

35kg each hand - hold for 20 seconds
75kg each hand - hold for 20 seconds
110kgeach hand - hold for 17 seconds *PB*
130kgeach hand - hold for 2 seconds *PB*
150kgeach hand - fail couldnt break the floor

Atlas Stones

80kg to 3foot
100kg to 4foot
120kg to 3foot
120kg to 4foot
150kg to 3foot *PB*

Really happy with these as the stones are alot bigger than most

Cardio
Bar only front squat
16kg kettlebell swing
16kg kettlebell snatch
21reps on each
15reps on each
9 reps on each
8 minutes 50 seconds
» Bens training log 2012 (Go to post)07-06-2012 @ 21:17 
Close grip bench

5x60kg
5x70kg
5x80kg
3x90kg
1x100kg
9x60kg with 2 second pause at bottom

Hammer curls

5x20kg
5x22kg
5x25kg
3x27kg
3x30kg

Lat pull down

5x10 blocks
5x12 blocks
5x14 blocks
5x16 blocks
3x18 blocks

Deadlift

5x60kg
5x100kg
5x140kg
Belt on
5x180kg
3x200kg
2x220kg
1x230kg
1x240kg
1x245kg **PB**
Fx252.5kg - wasnt really up for this lift should of gone 250 but was trying beat another lad in the gym haha

Felt great and was impressed with my pb as havent deadlifted on anything but an axle for about 10 weeks and cant wait to get back into it.

Then did a little bit of conditioning 10kb swing at 16kg into 10 burpees through 3 times

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