Rise through the ranks
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93hopkinsonr08/02/24 @ 18:22
Training 8/2/24
Spoto press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
127.5kg x 6
127.5kg x 6
Neutral wide grip pull up
Big stack 1 down x 5
4 down x 5
7 down x 8,8
Close grip incline press
Bar x 5
60kg x 1
100kg x 1
107.5kg x 5
110kg x 5
Wide grip pull up
Bw x 3
Bw+10kg x 6
Bw x 6
Spoto press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
127.5kg x 6
127.5kg x 6
Neutral wide grip pull up
Big stack 1 down x 5
4 down x 5
7 down x 8,8
Close grip incline press
Bar x 5
60kg x 1
100kg x 1
107.5kg x 5
110kg x 5
Wide grip pull up
Bw x 3
Bw+10kg x 6
Bw x 6
93hopkinsonr09/02/24 @ 19:56
Training 9/2/24
Stiff bar sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
160kg x 1
200kg x 1 - mixed grip
Straps on
212.5kg x 6
Belt on
212.5kg x 6
Front squat
Bar x 3
70kg x 2
Belt on
100kg x 1
112.5kg x 5
Behind the back barbell holds
110kg x 30 seconds
110kg x 30 seconds
12 minutes backwards walk on treadmill
Stiff bar sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
160kg x 1
200kg x 1 - mixed grip
Straps on
212.5kg x 6
Belt on
212.5kg x 6
Front squat
Bar x 3
70kg x 2
Belt on
100kg x 1
112.5kg x 5
Behind the back barbell holds
110kg x 30 seconds
110kg x 30 seconds
12 minutes backwards walk on treadmill
93hopkinsonr12/02/24 @ 06:50
Training 11/2/24
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 6
140kg x 6
140kg x 6
140kg x 6
Neutral wide grip pulldown
Big stack 3 down x 5
6 down x 8,8
7 down x 8,8
Seated OHP
Bar x 5
60kg x 2
80kg x 8,8,8
Lat pulldown
Big stack 6 down x 10,10,10
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 6
140kg x 6
140kg x 6
140kg x 6
Neutral wide grip pulldown
Big stack 3 down x 5
6 down x 8,8
7 down x 8,8
Seated OHP
Bar x 5
60kg x 2
80kg x 8,8,8
Lat pulldown
Big stack 6 down x 10,10,10
93hopkinsonr13/02/24 @ 06:47
Training 12/2/24
Low bar squat
Bar x 10
Bar x 5
65kg x 5
65kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1
207.5kg x 4
Belt on
207.5kg x 4
207.5kg x 4
Elevated heel goblet squat
10kg x 12
15kg x 12
25kg x 12
Low bar squat
Bar x 10
Bar x 5
65kg x 5
65kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1
207.5kg x 4
Belt on
207.5kg x 4
207.5kg x 4
Elevated heel goblet squat
10kg x 12
15kg x 12
25kg x 12
93hopkinsonr16/02/24 @ 12:14
Training 15/2/24
Close grip bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
132.5kg x 5
132.5kg x 5
132.5kg x 5
Incline bench press
Bar x 3
70kg x 1
100kg x 1
102.5kg x 6,6,6
Inverted row
Bw x 8,8,8
Face pulls
10,10,10
Banded external rotations
10,10,10
10 minutes backwards walk on treadmill
Close grip bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
132.5kg x 5
132.5kg x 5
132.5kg x 5
Incline bench press
Bar x 3
70kg x 1
100kg x 1
102.5kg x 6,6,6
Inverted row
Bw x 8,8,8
Face pulls
10,10,10
Banded external rotations
10,10,10
10 minutes backwards walk on treadmill
93hopkinsonr16/02/24 @ 18:46
Training 16/2/24
Conventional deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 5
120kg x 3
170kg x 1
190kg x 1
Straps on
197.5kg x 6
197.5kg x 6
Belt on
197.5kg x 6
197.5kg x 6
Pendlay row
70kg x 5
95kg x 8
100kg x 8
105kg x 8
Behind the back barbell holds
115kg x 30 seconds
115kg x 30 seconds
140kg x 1 pickup
Hip circle abductions
10,10,10
10 minutes backwards walk on treadmill
Conventional deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 5
120kg x 3
170kg x 1
190kg x 1
Straps on
197.5kg x 6
197.5kg x 6
Belt on
197.5kg x 6
197.5kg x 6
Pendlay row
70kg x 5
95kg x 8
100kg x 8
105kg x 8
Behind the back barbell holds
115kg x 30 seconds
115kg x 30 seconds
140kg x 1 pickup
Hip circle abductions
10,10,10
10 minutes backwards walk on treadmill
93hopkinsonr19/02/24 @ 14:44
Training 20/2/24
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
142.5kg x 6
142.5kg x 6
142.5kg x 6
142.5kg x 6
Dumbbell seal row
20kg x 8
25kg x 8
27.5kg x 8
30kg x 8
Shoulder dumbbell press
30kg x 8
35kg x 8
42.5kg x 8,8
Lat pulldown
10,10,10,10
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
142.5kg x 6
142.5kg x 6
142.5kg x 6
142.5kg x 6
Dumbbell seal row
20kg x 8
25kg x 8
27.5kg x 8
30kg x 8
Shoulder dumbbell press
30kg x 8
35kg x 8
42.5kg x 8,8
Lat pulldown
10,10,10,10
93hopkinsonr21/02/24 @ 10:20
Training 20/2/24
Safety bar squat
Bar x 10
Bar x 5
75kg x 5
75kg x 5
125kg x 3
125kg x 3
165kg x 1
177.5kg x 4
177.5kg x 4
Belt on
177.5kg x 4
177.5kg x 4
Quad extensions
10,10,10
Hamstring curls with dumbbell
12.5kg x 10,10,10
8 minutes backwards walk on treadmill
Safety bar squat
Bar x 10
Bar x 5
75kg x 5
75kg x 5
125kg x 3
125kg x 3
165kg x 1
177.5kg x 4
177.5kg x 4
Belt on
177.5kg x 4
177.5kg x 4
Quad extensions
10,10,10
Hamstring curls with dumbbell
12.5kg x 10,10,10
8 minutes backwards walk on treadmill
93hopkinsonr21/02/24 @ 19:08
Training 21/2/24
Close grip bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
130kg x 1
135kg x 5
135kg x 5
135kg x 5
Inverted row
Bw x 8,8,8
Incline bench press
Bar x 5
60kg x 3
100kg x 1
107.5kg x 6,6,6
Face pulls
Big stack 1 down x 10
2 down x 10,10
Banded external rotations
10,10,10
Close grip bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
130kg x 1
135kg x 5
135kg x 5
135kg x 5
Inverted row
Bw x 8,8,8
Incline bench press
Bar x 5
60kg x 3
100kg x 1
107.5kg x 6,6,6
Face pulls
Big stack 1 down x 10
2 down x 10,10
Banded external rotations
10,10,10
93hopkinsonr22/02/24 @ 18:48
Training 22/2/24
Sumo deadlift
Bar x 10
Bar x 5
60kg x 5
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x fail DOH
Straps on
217.5kg x 6
217.5kg x 8 (beltless pb8)
Belt on
217.5kg x 6
217.5kg x 6
Pendlay row
60kg x 5
100kg x 8
105kg x 8
110kg x 8
Behind the back barbell hold
120kg x 30 seconds
120kg x 30 seconds - max effort
Sumo deadlift
Bar x 10
Bar x 5
60kg x 5
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x fail DOH
Straps on
217.5kg x 6
217.5kg x 8 (beltless pb8)
Belt on
217.5kg x 6
217.5kg x 6
Pendlay row
60kg x 5
100kg x 8
105kg x 8
110kg x 8
Behind the back barbell hold
120kg x 30 seconds
120kg x 30 seconds - max effort
93hopkinsonr26/02/24 @ 19:52
Training 26/2/24
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
145kg x 6
145kg x 6
145kg x 6
145kg x 6
Dumbbell seal row
25kg x 8
30kg x 8
36kg x 8,8
Shoulder dumbbell press
30kg x 5
36kg x 8
42.5kg x 8
47.5kg x 6
42.5kg x 8
Ssb JM press
Bar x 8
45kg x 8
55kg x 8
65kg x 8
Lat pulldown
50kg x 10
57.5kg x 10
65kg x 10
72.5kg x 10
10 minutes backwards walk on treadmill
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
145kg x 6
145kg x 6
145kg x 6
145kg x 6
Dumbbell seal row
25kg x 8
30kg x 8
36kg x 8,8
Shoulder dumbbell press
30kg x 5
36kg x 8
42.5kg x 8
47.5kg x 6
42.5kg x 8
Ssb JM press
Bar x 8
45kg x 8
55kg x 8
65kg x 8
Lat pulldown
50kg x 10
57.5kg x 10
65kg x 10
72.5kg x 10
10 minutes backwards walk on treadmill
93hopkinsonr28/02/24 @ 00:01
Training 27/2/24
Low bar squat
Bar x 10
Bar x 5
65kg x 5
65kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1
215kg x 4 (beltless pb4)
Belt on
215kg x 4
215kg x 4
215kg x 4
Goblet squat
15kg x 12
30kg x 12,12
Single leg calf raise
20kg x 15,15,15
Low bar squat
Bar x 10
Bar x 5
65kg x 5
65kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1
215kg x 4 (beltless pb4)
Belt on
215kg x 4
215kg x 4
215kg x 4
Goblet squat
15kg x 12
30kg x 12,12
Single leg calf raise
20kg x 15,15,15
93hopkinsonr01/03/24 @ 10:23
Training 29/2/24
Close grip bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
130kg x 1
137.5kg x 5
137.5kg x 5
137.5kg x 5
Inverted row
Bw x 8,8,8
Incline bench press
Bar x 5
70kg x 1
100kg x 1
112.5kg x 6
112.5kg x 6
112.5kg x 6
Seal row
30kg x 10,10,10
10 minutes backwards walk on treadmill
Close grip bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
130kg x 1
137.5kg x 5
137.5kg x 5
137.5kg x 5
Inverted row
Bw x 8,8,8
Incline bench press
Bar x 5
70kg x 1
100kg x 1
112.5kg x 6
112.5kg x 6
112.5kg x 6
Seal row
30kg x 10,10,10
10 minutes backwards walk on treadmill
93hopkinsonr02/03/24 @ 06:36
Training 1/3/24
Conventional deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
195kg x 1
Straps on
202.5kg x 6
Belt on
202.5kg x 6
202.5kg x 6
202.5kg x 6
Pendlay row
70kg x 5
90kg x 8
100kg x 8
110kg x 8
Behind the back barbell holds
122.5kg x 30 seconds
122.5kg x 30 seconds
160kg x 3 seconds
10 minutes backwards walk on treadmill
Conventional deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
195kg x 1
Straps on
202.5kg x 6
Belt on
202.5kg x 6
202.5kg x 6
202.5kg x 6
Pendlay row
70kg x 5
90kg x 8
100kg x 8
110kg x 8
Behind the back barbell holds
122.5kg x 30 seconds
122.5kg x 30 seconds
160kg x 3 seconds
10 minutes backwards walk on treadmill
93hopkinsonr04/03/24 @ 06:49
Training 3/3/24
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
147.5kg x 6
147.5kg x 6
Single arm cable row
Big stack 1 down x 5,8
2 down x 8
Seated OHP
Bar x 5
60kg x 1
80kg x 1
82.5kg x 8
82.5kg x 8
Lat pulldown
Big stack 2 down x 5
4 down x 5
6 down x 5
7 down x 10,10
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
147.5kg x 6
147.5kg x 6
Single arm cable row
Big stack 1 down x 5,8
2 down x 8
Seated OHP
Bar x 5
60kg x 1
80kg x 1
82.5kg x 8
82.5kg x 8
Lat pulldown
Big stack 2 down x 5
4 down x 5
6 down x 5
7 down x 10,10
123456789108586878889909192939495