Rise through the ranks
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93hopkinsonr22/12/23 @ 10:11
Training 21/12/23
Triple paused bench
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 5
120kg x 5
120kg x 5
Incline dumbbell press
32kg x 10
36kg x 10
42.5kg x 10
47.5kg x 10
55kg x 5
Reverse bench against bands
12,12,12,12
Wide grip pull ups
Bw x 6,6,6
Triple paused bench
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 5
120kg x 5
120kg x 5
Incline dumbbell press
32kg x 10
36kg x 10
42.5kg x 10
47.5kg x 10
55kg x 5
Reverse bench against bands
12,12,12,12
Wide grip pull ups
Bw x 6,6,6
93hopkinsonr22/12/23 @ 20:55
Training 22/12/23
Stiff bar sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
Straps on
185kg x 8
Belt on
185kg x 8
185kg x 8
185kg x 8
Stiff bar conventional deadlift
Straps on
120kg x 3
160kg x 5
160kg x 5
Ssb good morning
40kg x 10
50kg x 10
60kg x 10
10 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
170kg x 1
Straps on
185kg x 8
Belt on
185kg x 8
185kg x 8
185kg x 8
Stiff bar conventional deadlift
Straps on
120kg x 3
160kg x 5
160kg x 5
Ssb good morning
40kg x 10
50kg x 10
60kg x 10
10 minutes backwards walk on treadmill
93hopkinsonr26/12/23 @ 20:26
Training 26/12/23
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
122.5kg x 10
122.5kg x 10
122.5kg x 10
122.5kg x 10
Single arm cable row
Big stack 1 down x 12,12,12,12
Seated OHP
Bar x 5
60kg x 1
65kg x 8,8,8,8
Lat pulldown
Big stack 1 down x 5
3 down x 10,10
5 down x 10,10
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
122.5kg x 10
122.5kg x 10
122.5kg x 10
122.5kg x 10
Single arm cable row
Big stack 1 down x 12,12,12,12
Seated OHP
Bar x 5
60kg x 1
65kg x 8,8,8,8
Lat pulldown
Big stack 1 down x 5
3 down x 10,10
5 down x 10,10
93hopkinsonr28/12/23 @ 00:05
Training 27/12/23
Safety bar squat
Bar x 10
Bar x 5
75kg x 5
75kg x 5
125kg x 3
125kg x 3
145kg x 8
Belt on
145kg x 8
145kg x 8
145kg x 8
Quad extensions
10,10,10,10
Sssb calf raises
75kg x 10,10,10
Hip circle abductors
10,10,10
10 mins 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
145kg x 8
Belt on
145kg x 8
145kg x 8
145kg x 8
Quad extensions
10,10,10,10
Sssb calf raises
75kg x 10,10,10
Hip circle abductors
10,10,10
10 mins backwards walk on treadmill
93hopkinsonr30/12/23 @ 11:27
Training 29/12/23
Triple paused bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
125kg x 5
125kg x 5
125kg x 5
Incline dumbbell press
40kg x 10,10
47.5kg x 10
55kg x 6
Wide grip pull up
Bw x 6
Bw +7kg x 6,6
Reverse bench against bands
12,12,12,12
6 minutes backwards walk on treadmill
Triple paused bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
125kg x 5
125kg x 5
125kg x 5
Incline dumbbell press
40kg x 10,10
47.5kg x 10
55kg x 6
Wide grip pull up
Bw x 6
Bw +7kg x 6,6
Reverse bench against bands
12,12,12,12
6 minutes backwards walk on treadmill
93hopkinsonr30/12/23 @ 20:41
Training 30/12/23
Stiff bar sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
Straps on
190kg x 8
Belt on
190kg x 8
190kg x 8
190kg x 8
Stiff bar conventional deadlift
Straps on
170kg x 5
170kg x 5
Safety bar good mornings
25kg x 5
55kg x 10
65kg x 10
70kg x 10
5 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
170kg x 1
Straps on
190kg x 8
Belt on
190kg x 8
190kg x 8
190kg x 8
Stiff bar conventional deadlift
Straps on
170kg x 5
170kg x 5
Safety bar good mornings
25kg x 5
55kg x 10
65kg x 10
70kg x 10
5 minutes backwards walk on treadmill
Wiegieboard30/12/23 @ 23:59
Do you do the backwards walk for ypur knees or is it for quads or what?
I've been thinking about it for a while as they say it's good for your knee health.
I've been thinking about it for a while as they say it's good for your knee health.
93hopkinsonr02/01/24 @ 06:45
Wiegieboard said:Do you do the backwards walk for ypur knees or is it for quads or what?
I've been thinking about it for a while as they say it's good for your knee health.
I've been thinking about it for a while as they say it's good for your knee health.
Yeah it’s for knee health mate. I had a really bad knee injury in May. It’s still not 100% now but the backwards work definitely helps. Keep the treadmill turned off so you’re pushing the belt around yourself
93hopkinsonr02/01/24 @ 06:48
Training 1/1/24
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
125kg x 10
125kg x 10
125kg x 10
125kg x 10
Dumbbell row
22.5kg x 12
27.5kg x 12
32kg x 12
36kg x 12
Strict press
Bar x 5
60kg x 1
70kg x 8
70kg x 8
70kg x 8
70kg x 8
Lat pulldown
40kg x 12
45kg x 12
50kg x 12
57.5kg x 12
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
125kg x 10
125kg x 10
125kg x 10
125kg x 10
Dumbbell row
22.5kg x 12
27.5kg x 12
32kg x 12
36kg x 12
Strict press
Bar x 5
60kg x 1
70kg x 8
70kg x 8
70kg x 8
70kg x 8
Lat pulldown
40kg x 12
45kg x 12
50kg x 12
57.5kg x 12
93hopkinsonr03/01/24 @ 06:44
Training 2/1/24
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 8
Belt on
185kg x 8
185kg x 8
185kg x 8
Single leg calf raises
10kg x 12,12,12
Hip circle abduction
12,12,12
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 8
Belt on
185kg x 8
185kg x 8
185kg x 8
Single leg calf raises
10kg x 12,12,12
Hip circle abduction
12,12,12
93hopkinsonr05/01/24 @ 06:51
Training 4/1/23
Triple paused bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
130kg x 5
130kg x 5
130kg x 5
Wide grip pull up
Bw x 6
Bw+10kg x 6,6
Incline bench press
Bar x 5
60kg x 3
100kg x 10
105kg x 10
Neutral wide grip pulldown
Big stack 1 down x 5
4 down x 5
6 down x 12
7 down x 12
Triple paused bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
130kg x 5
130kg x 5
130kg x 5
Wide grip pull up
Bw x 6
Bw+10kg x 6,6
Incline bench press
Bar x 5
60kg x 3
100kg x 10
105kg x 10
Neutral wide grip pulldown
Big stack 1 down x 5
4 down x 5
6 down x 12
7 down x 12
93hopkinsonr07/01/24 @ 00:13
Training 6/1/24
Sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
Straps on
195kg x 8
Belt on
195kg x 8
195kg x 8
195kg x 8
Conventional deadlift
Straps on
160kg x 1
180kg x 5 - belt on
180kg x 5
Safety bar good mornings
Bar x 5
65kg x 10
70kg x 10
75kg x 10
12 minutes backwards walk on treadmill
Sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
Straps on
195kg x 8
Belt on
195kg x 8
195kg x 8
195kg x 8
Conventional deadlift
Straps on
160kg x 1
180kg x 5 - belt on
180kg x 5
Safety bar good mornings
Bar x 5
65kg x 10
70kg x 10
75kg x 10
12 minutes backwards walk on treadmill
93hopkinsonr08/01/24 @ 17:41
Training 8/1/24
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
127.5kg x 10
127.5kg x 10
Dumbbell row
40kg x 12,12
Strict press
Bar x 5
60kg x 1
75kg x 8
75kg x 8
Lat pulldown
20kg x 5
40kg x 5
57.5kg x 10
65kg x 10
Ssb JM presses
25kg x 8
35kg x 8
45kg x 8
10 minutes backwards walk on treadmill
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
127.5kg x 10
127.5kg x 10
Dumbbell row
40kg x 12,12
Strict press
Bar x 5
60kg x 1
75kg x 8
75kg x 8
Lat pulldown
20kg x 5
40kg x 5
57.5kg x 10
65kg x 10
Ssb JM presses
25kg x 8
35kg x 8
45kg x 8
10 minutes backwards walk on treadmill
93hopkinsonr09/01/24 @ 22:01
Training 9/1/24
Safety bar squat
Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 5
142kg x 3
157kg x 8
Belt on
157kg x 8
Elevated heels goblet squat
Bw x 12,12,12
Hip circle abductions
15,15
Safety bar calf raises
82kg x 15,15
Safety bar squat
Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 5
142kg x 3
157kg x 8
Belt on
157kg x 8
Elevated heels goblet squat
Bw x 12,12,12
Hip circle abductions
15,15
Safety bar calf raises
82kg x 15,15
93hopkinsonr11/01/24 @ 23:22
Training 11/1/24
Triple paused bench
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
130kg x 1
135kg x 5
Wide grip pull ups
Bw x 6
Bw+12kg x 6
Incline dumbbell press
40kg x 10
47.5kg x 10
55kg x 7
Reverse bench against bands
12,12,12
5 minutes backwards walk on treadmill
Triple paused bench
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
130kg x 1
135kg x 5
Wide grip pull ups
Bw x 6
Bw+12kg x 6
Incline dumbbell press
40kg x 10
47.5kg x 10
55kg x 7
Reverse bench against bands
12,12,12
5 minutes backwards walk on treadmill
123456789108586878889909192939495