Ben’s Training log

[BenW]

2/11

Sumo deds 220*3,2
Reverse Band deads (blue red) 220*3, 240*3*2
Reverse Hypers 20*10*4
Ab wheel 10*4

[BenW]

3/11

Bike 20mins
BB OHP 60*5, 65*5, 70*5, 75*3
Db lat raises 12.5*12*4
ss/ Hammer curls 20*12*4
Roman chair 8*4
ss/ Back extensions 12*4

5/11

Squats 170*3,2 (belt wraps)
Walkouts 190*1
Bench pulls (thin bar) 65*5*4
Ab wheel 10*4

[BenW]

7/11

BB bench 140*1, 150*1,1 (comp singles)
Log bench press 125*4
Cable rows 60*12,12,12

Bike 20mins

9/11

Sumo deads 230*3,2
Reverse hypers 20*12*4
Neutral grip pullups 10*6*3
Hanging abs 10*4

11/11
bike 20mins
OHP 65*5*3
WG pullups 8*2, neutral 8*2
DB Lat raises 12.5*12*4
Leg raises 12*4

13/11 Deload week
Squat 80*5*3
Bench pull 60*5*4
Reverse hypers 20*8*4

[BenW]

15/11 Deload
Bb bench 70*5*3
Bench pull 60*5*4
Reverse Hypers 20*8*4
Single arm db press 50*5*4
Bike 20mins

[gsengineer]

Coaches note
Saturday 17th contest day.With the coaches words ringing in his ears (9 for 9) weighed in at a little over 109kg. light for the 120 class.Ben then went about doing exactly what the coach wanted 9 for 9. In his 1st contest and with only knee wraps squated an easy 195 benched 152.5 raw and deadlifted a healthy 255 with a belt only and as all his other lifts had room to spare,for excellent 602.5 total, remembering that Ben is 21 and still has another 2 years as junior.Don’t discount Ben for higher honors next year.Well done Ben.
Kevin Strachan

[BenW]

Comp day

For reference my previous gym pb’s before starting the training cycle were:
127.5kg*5 squat
140*1 touch an go bench
220*1 deadlift

Squats
Attempt 1: 170 easy
Attempt 2: 185 good
Attempt 3: 195 good lift, had more in the tank
Ben 195kg squat @ 109kg – YouTube

Depth on all were good, i just need to work on staying more upright during the next cycle

Bench
Attempt 1: 140 easy opener
Attempt 2: 147.5 form was terrible on this but managed to muscle through
Attempt 3: 152.5 good lift. form was a lot better this time and left a bit in the tank
Ben benchpress 152.5kg @ 109kg – YouTube

Deadlift
Attempt 1: 230 very easy opener, got lucky as i nearly jumped the down signal
Attempt 2: 247.5 better form this time
Attempt 3: 255 good lift, had plenty more in the tank.
need to work on keeping my hips down an using leg drive better
Ben benchpress 152.5kg @ 109kg – YouTube

Total 602.5kg @ 108.98 kg bw

I was happy to get 9/9 lifts as that was the goal coming in to the contest. Thanks to kevin and the team at get strength for all the help leading up to the comp and john for doing my wraps on the day. I’m looking forward to Auckland champs and improving on my total.

[Author]

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