Rise through the ranks

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93hopkinsonr		...	17-01-2018 @ 09:50
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 16/1/18 Front squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 3 120kg x 1 Belt on 142.5kg x 5 (pb4 & pb5) Just a quick one today after 4 very long 12 hour shifts at work. I was f**ked
93hopkinsonr		...	17-01-2018 @ 15:29
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 17/1/18 Squat Bar x 10 Bar 2x5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 1 - paused Belt on 210kg x 5 210kg x 5 210kg x 5 Quad extension 10,10,10
93hopkinsonr		...	18-01-2018 @ 14:17
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 18/1/18 Bench press Bar 4x10 60kg x 10 60kg x 5 80kg x 5 100kg x 5 120kg x 2 140kg x 5 140kg x 5 140kg x 6 Rotator cuff 7.5kg x 10,10 Notes I’ve not had a lot of time to train this week. I’ve done five 12 hour shifts in a row and I’m back in for another 12 hour shift tonight so I’m happy to just hit the basic movement for the sets and reps I wanted. I’ll be back on track with assistance stuff next week
93hopkinsonr		...	19-01-2018 @ 21:07
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 19/1/18 Sumo deadlift Bar x 10 Bar 2x5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 2 Straps on 220kg x 1 Belt on 235kg x 5 235kg x 5 235kg x 5 Conventional deadlift Belt on, straps on 235kg x 3 (pb3)
93hopkinsonr		...	22-01-2018 @ 00:28
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 21/1/18 Squat Bar x 10 Bar 2x5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 1 - paused 200kg x 1 - paused Belt on 225kg x 5 (pb5 & pb4) 220kg x 5 220kg x 1 Notes On the final set I just felt my adductor pull slightly. Usually I’m the type to just try and train through everything so I’m actually proud of myself for stopping. I think it will help in the bigger picture. I’m putting it down to working such a long week last week. I did 72 hours in 6 days which results in worse sleep, less recovery and mobility training and worse nutrition. Back on track now but it’s hard to keep up with it all with long work hours. Physio tomorrow
93hopkinsonr		...	23-01-2018 @ 00:43
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 22/1/18 Bench press Bar 4x10 60kg x 10 60kg x 5 80kg x 5 100kg x 5 120kg x 2 140kg x 1 145kg x 6 (pb6) 145kg x 5 145kg x 3 AMH press Bar 3x10 Lat pull down 70kg x 10,10,10 Dumbbell press 10kg x 10,10,10 Rotator cuff 7.5kg x 10,10,10 Bench press 60kg x 10,10 Notes had physio this morning and it let like a really good session. My right arm however felt really beaten up. I got through the benching and got a nice rep pb but the last rep was very ugly with an uneven lockout and now I’m in a lot of pain with my shoulder. I’m hoping it was because my shoulder was weaker from the physio. Lesson learnt today is that I shouldn’t bench after the physio regardless of the circumstances. With 8 day til I next bench I hope I recover in time. I’m also going to start recording my pain killer intake on bench days. 1 codeine
93hopkinsonr		...	23-01-2018 @ 15:14
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 23/1/18 Sumo deadlift Bar 3x10 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 2 Straps on 220kg x 1 Belt on 245kg x 5 Lat pull down 60kg x 10 85kg x 10 85kg x 10 85kg x 10 Close grip pull down 60kg x 10 60kg x 10 Adductor machine 10,15 Notes Should have been 245kg 3x5 but I could feel my adductor on the 4th and 5th rep of the first set, so I didn’t want to push it too hard. I feel like I’ve been going on about being injured loads recently lol. It will all come together
93hopkinsonr		...	26-01-2018 @ 15:53
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 26/1/18 Front squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 5 140kg x 2 Belt on 152.5kg x 3 Bench press Bar 3x10 Squat 60kg 3x10 Notes Still working around all these injuries. At the moment I have my injured shoulder, my forearm and my adductor. I could feel the adductor on the second and third rep of front squats which is why I left it at one rep. One more 12 hour shift tonight and then 6 off
93hopkinsonr		...	29-01-2018 @ 10:33
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 28/1/18 yesterday morning Squat Bar x 10 Bar 2x5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 1 - paused Belt on 220kg x 1 - paused 230kg x 4 (pb4) Quad extension 10,10,10 Notes Happy to leave it there today. Plan was 3x5 again with the last 2 sets in wraps but my adductor didn’t feel 100%. Once I hit 4 which was a pb in sleeves I left it at that. 24 hours later now though and no pain in my adductor at all so I should be good to deadlift later in the week on Thursday
93hopkinsonr		...	30-01-2018 @ 22:21
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 30/1/18 Bench press Bar 3x10 60kg x 10 60kg x 5 80kg x 5 100kg x 5 120kg x 2 140kg x 1 150kg x 3 150kg x 3 150kg x 4 f5 100kg x 10 AMH press Bar x 10 Called it at that. Killing forearm Lat pull down 50kg x 10 60kg x 10 70kg x 10,10 Pec dec 10,10 Tricep pushdowns 10 Single arm skull crushers 5kg x 10,10,10 Notes A bit of messing around after bench to try and find best exercises to use as assistance. I’m going to swap tricep pushdowns for single arm skull crushers now for my main tricep builders. 50mg tramadol, 400mg ibuprofen
dannyboy73		...	31-01-2018 @ 20:07
Mask it or Casket !! Member 4600, 8166 posts SQ 240, BP 162.5, DL 255 657.5 kgs @ 90.5kgs UnEq	serious pb'ing. Nice training progress fella. Wish I had your youth:
93hopkinsonr		...	31-01-2018 @ 23:22
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	dannyboy73 said:serious pb'ing. Nice training progress fella. Wish I had your youth: Cheers Danny. I keep plodding along. The youth doesn’t seem to be serving me well at the moment as I’ve got loads of niggles lol
93hopkinsonr		...	31-01-2018 @ 23:24
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 31/1/18 Front squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 3 120kg x 1 Belt on 140kg x 2 162.5kg x 2 162.5kg x 2 Single arm skull crusher 7.5kg x 10,10,10,10
93hopkinsonr		...	01-02-2018 @ 21:44
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 1/2/18 Sumo deadlift Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 2 Straps on 220kg x 1 Belt on 240kg x 1 255kg x 5 (pb5) 255kg x 3 Conventional deadlift Belt and straps on 250kg x 2 (pb2) Wide grip lat pull down 70kg x 10 85kg x 8 85kg x 8 70kg x 10 Close grip lat pull down 60kg x 10 60kg x 10 60kg x 10
93hopkinsonr		...	07-02-2018 @ 00:36
Mr.Potato deadlift Member 2675, 4637 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 6/2/18 - Osg Squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 1 - paused Belt on 220kg x 1 240kg x 3 (pb3) 242.5kg x 2 (pb2) Then a bit of messing with bench and triceps to see how my forearm and shoulder are. Still not great for the forearm. Physio tomorrow and then bench Thursday

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