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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 😂 ![]() | |||
» 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. |