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» PAYG Gyms Liverpool (Go to post)29-06-2017 @ 19:50 
Fitness Connection in Seaforth is ok, not tons of weights though.

Bootle Weight Training Club on Irlam Rd if you want no frills.
» Benmacs Training Journal (Go to post)25-11-2015 @ 06:25 
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.
» Benmacs Training Journal (Go to post)20-11-2015 @ 06:56 
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
» Benmacs Training Journal (Go to post)19-11-2015 @ 08:38 
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
» 890kg / 1962lb total at 99.35kg / 219lb - British all time record / any fed (Go to post)17-11-2015 @ 08:43 
Well said, that man.

Awesome lifting.
» Benmacs Training Journal (Go to post)17-11-2015 @ 06:33 
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 &#128514Wink
» Benmacs Training Journal (Go to post)16-11-2015 @ 10:56 
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.
» Benmacs Training Journal (Go to post)13-11-2015 @ 07:00 
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
» Benmacs Training Journal (Go to post)12-11-2015 @ 07:55 
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!
» Benmacs Training Journal (Go to post)11-11-2015 @ 06:55 
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
» Lance Armstrong (Go to post)06-11-2015 @ 07:25 
Bodybuilding.
» Benmacs Training Journal (Go to post)06-11-2015 @ 06:27 
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
» Benmacs Training Journal (Go to post)05-11-2015 @ 06:32 
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
» Benmacs Training Journal (Go to post)04-11-2015 @ 06:24 
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
» 531 and strength (Go to post)27-10-2015 @ 17:29 
How many weeks are you classing as a cycle?

5/3/1 isnt a balls to the wall 6-8 week pre-comp blast, but more of a slow burner over the year type of programme. It can get boring as hell but on the couple of occasions I stuck with it for a prolonged period of time (a cycle on the spreadsheet I use is 20 odd weeks) I got really good gains.

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