Ben Machar | Sport & fitness instruction

Ben Machar

Phone: +61 408 324 719

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24.01.2022 @caitlynmcguinness with a very nice set of front squats. 60kg x 8. Training is going well, nutrition is trending in the right direction. Happy days ... @strengthinstituteofmelbourne

23.01.2022 First deadlift session in 5 weeks - 180kg for 5x5 off a deficit and no belt. While this is by no means what I would consider a hard session for me, given I haven’t deadlifted with a barbell in nearly 2 months I definitely could notice weak links in this pattern. Having to lower with more control than usual also made me work more that I’m used to, but it was a nice feeling. Followed this up with staggered stance RDLs, Split Squats and a bunch of core work. ... Ft. @mavthemelbgsd

23.01.2022 @rwgreeny with 132kg x 5 on the safety bar tonight. Pretty sure this is a PB - noice

22.01.2022 @caitlynmcguinness with 100kg x 15 reps. PB .

22.01.2022 DB pressing is quickly becoming a favourite of mine again. Tonight I had 4x8 with the 47.5kg DBs. It’s been nice building both volume and intensity with these, but very soon I’ll be needing to look at trying to push these for more volume as the heaviest I have are 50kg DBs (for now). In the very short period of time where my bench press actually progressed quite rapidly (no, not you naughty boys and girls) I was doing a shit load of pressing through various different angle...s. My incline bench arrives soon, hopefully, so I’m excited for the versatility I’ll have with that. And no, my dog is never far from me when I’m training @benmach @strengthinstituteofmelbourne

21.01.2022 #blacklivesmatter

21.01.2022 So @gemotivates pulled 140kg from blocks. Very excited for her to be able to be more confident with her testing next week now that she knows how this feels in her hands. Well done!

20.01.2022 ‘We are all in the storm. But we are all in different boats.’ I read this quote this morning and it made me reflect more than I thought it would. This lockdown has been an interesting time for a lot of people, hearing and seeing mixed responses to it all, some people thriving while others struggle to just survive - it’s definitely been a testing time; no doubt about that. ... Regardless of which boat you are in, remember to be kind. If someone is working unusually long hours to score bonus points because they’re terrified they’ll lose their job, be kind. If someone is staying home to do their part and using the government support to help get by, be kind. If someone is struggling to get by because they’re isolated, be kind. If someone is making the most of this time to focus on other areas of life they’ve neglected, be kind. If someone is having to become something else to keep their family safe and that’s a struggle, be kind. You only know your boat. Don’t try to Captain someone else’s just because you think you know better. Be kind.

20.01.2022 Just greasing the wheels with 160kg x 5 ft @mavthemelbgsd I think people massively underestimate how much ‘work’ is needed for maintenance. I’m squatting once probably every 10 days or so at the moment - still training about 4 times a week but putting a bit of emphasis on aspects I’ve neglected for years. Body feels good.

18.01.2022 I had to re-upload this because apparently IG doesn’t like to post videos with audio that ‘doesn’t belong to me’. Ipsilateral Bulgarian Split Squat. Definitely a new favourite of mine. I saw @schlesstrength do this variation with the floating foot the other week, so today I tried it out with the added fun of ipsilateral (same side loaded) front rack. Joizus. This absolutely annihilated my feet, hips and core after 5 sets of 10.

15.01.2022 200kg x 12. Lung capacity was definitely my limiting factor for this set. Maybe if I had done my hair today than I’d have been more aerodynamic and I could have gotten 15. Guess we’ll never know!

14.01.2022 This photo to me represents so much more than just one of the best weekends away I’ve ever had. Getting through the last 3 months has been quite difficult. Mixed emotions about the situation, uncertain thoughts as to whether on the other end of it I would continue in the fitness industry. It was a massive fucking roller coaster, if I’m honest. But with gyms in Melbourne set to re-open in a week, I’m feeling a new sense calm and clarity in terms of how I want to approach runn...ing my business. In my decade within this industry, I’ve done a lot of up-skilling, and one thing that I remember a lot of the so called ‘gurus’ talking about is not having balance in order to be successful. I beg to differ. While I am excited and ready to get back into work, I’m also excited for more weekends away, more winery tours, more time around nature, and more time fostering some incredibly valuable relationships.

13.01.2022 140kg for 4x8 (Pay not attention to that red contraption on my arms). Must say, I’m getting pretty comfortable with benching in my lounge room, listening to @theamityaffliction while I train and having @mavthemelbgsd watch my sets. ... I just want to fucking deadlift though

13.01.2022 #blackouttuesday

11.01.2022 Let the rebuild commence. 122kg for 5x5 paused, no belt or sleeves. This is well below what I would consider to be an appropriate load selection ordinarily, but I’ve barely trained in the last 3 months, so I’m easing back in with weights I know won’t kill me, but are going to make me do some work.

11.01.2022 So @rachaelbaxterr benched 100kg today . 6 days out!

10.01.2022 120kg x 8 for some fairy comfortable sets. It’s not very often that my bench feels like my strongest lift, but I’ll take it.

10.01.2022 @rwgreeny with 140kg x 5 tonight. PB

08.01.2022 Today I had a much needed zoom catch up with @alexdekenpl and @cro_sensei - we talked shit, drank some beers, had some seriously meaningful conversations, and fucking cheered for each other’s wins.. it’s the sort of mateship that I think everyone needs in their life. When I was a lot younger I never really had really close guy mates like I do now. The older I get, and the more I embrace the man I am and am becoming, the more I find I have found a really incredible circle of... men who I respect and value a lot. After our chat I took Mav out for another walk, and found myself at one of a few new spots I’ve come across during these lockdowns and got to enjoy a few minutes here in peace, reflecting on the last 6 months... I won’t lie, I’ve really fucking struggled; the last two months in particular. I’ve cried a LOT. I’ve been really frustrated and overwhelmed.. I’ve felt a lack of purpose and lacked fulfillment not being able to properly do what I fucking love to do. But I’ve also been really grateful I live next door to my grandparents and have been able to develop an extremely important bond with them. I’m grateful I’ve had some forced time to slow down and actually embrace a slower pace for once. I’m grateful for the friends who have been there even when things have felt incredibly dark. I’m grateful for the morning coffees in bed watching the sunrise that I didn’t need to set an alarm for. I’m grateful for the wins that nobody knows about. I’m not really sure where I’m going with this, but if you’ve gotten this far, I’m grateful for you taking the time to read my mental dump, and I hope that you’re holding on. As always, if you need, my DMs are always available, and I will always respond. To all the people who make this world a better place, I love you. To all the people hurting, I hope your hurting stops soon, I love you.

04.01.2022 There are a few things I’ve tried to focus on in the time that I’ve been unable to see clients face to face (the last 5 months, give or take) as it has really challenges some components to my identity and my perception.. 1. I’ve tried to really dive into who I want to be as a man. I’m quickly approaching 30 (few months to go) and while I have a pretty good grasp on who I see myself as, I also know there is an incredible amount of growth still to come. I’ll never regret being... known for someone who cares or loves too much about the people in my life, but who/what I want to be in the years to come is still something I ask myself quite frequently.. 2. It’s really okay to ask for help. I’ve always been a big advocate of reaching out when you’re struggling, yet it was something I’ve struggled with. I speak to my psychologist regularly which is an incredible support, but don’t forget that your friends and loved ones are also there for you when you may struggle to be there for yourself. 3. Don’t be afraid to try new things. I know I got caught up in the perception of being a great Coach, thinking I needed to always do X, Y & Z to be seen as the ‘go-to’ guy. The reality, I’m going to attract those who are right for me, and those who aren’t won’t last long with me. During the last 5 months I’ve enjoyed an incredible amount of good wine and whiskey, eaten way too many roast potatoes (is that even possible), stayed up late watching way too many captivating films and did a very last minute photoshoot for @woodsmanskincare. Do I regret any of it? Not a fucking chance. What have been your take aways from lockdowns?

03.01.2022 @jmsfoote with 110kg x 2. PB. Equal to his best off the chest. This is working nicely

01.01.2022 There are a lot of good things going on in this video. @mavthemelbgsd @eleikosport @strength.tribe ... @arethafranklin I saw this floating foot variation the other week from @schlesstrength and added the front rack loading (a personal favourite of mine) and boy oh boy, it hit all the right spots better than I had anticipated. The floating foot forces the muscles of the elevated foot to actually do their job (personally for me it eliminated practically all of the hip niggles which usually get exacerbated by unilateral movements), the ipsilateral (loaded on the same side) front rack made my hips and core work like crazy. Definitely one to add to the arsenal!