Rise through the ranks
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93hopkinsonr01/04/24 @ 10:39
Training 31/3/24
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
157.5kg x 4
157.5kg x 4
Neutral wide grip pulldown
Big stack 1 down x 5
4 down x 5
6 down x 5
8 down x 6,6
Seated OHP
Bar x 5
60kg x 2
80kg x 1
85kg x 6
87.5kg x 6
Lat pulldown
Big stack 1 down x 5
4 down x 5
6 down x 5
8 down x 8,8
JM press
40kg x 8
Travel pushdowns
12,12
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
157.5kg x 4
157.5kg x 4
Neutral wide grip pulldown
Big stack 1 down x 5
4 down x 5
6 down x 5
8 down x 6,6
Seated OHP
Bar x 5
60kg x 2
80kg x 1
85kg x 6
87.5kg x 6
Lat pulldown
Big stack 1 down x 5
4 down x 5
6 down x 5
8 down x 8,8
JM press
40kg x 8
Travel pushdowns
12,12
93hopkinsonr02/04/24 @ 06:11
Training 1/4/23
Safety bar squat
Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 3
142kg x 3
182kg x 1
202kg x 4
Belt on
202kg x 4
Elevated heel goblet squat
15kg x 12,12,12
Hip circle abductions
15,15
Safety bar squat
Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 3
142kg x 3
182kg x 1
202kg x 4
Belt on
202kg x 4
Elevated heel goblet squat
15kg x 12,12,12
Hip circle abductions
15,15
93hopkinsonr04/04/24 @ 16:48
Training 4/4/24
Larsen press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
145kg x 6 (pb6)
Wide grip pull up
Bw x 6,6
Neutral wide grip pulldown
Big stack 1 down x 3
4 down x 3
7 down x 8
Incline bench press
Bar x 5
60kg x 2
100kg x 1
110kg x 1
115kg x 6
115kg x 8
Face pulls
12,12,12
Banded external rotations
10,10,10
Larsen press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
145kg x 6 (pb6)
Wide grip pull up
Bw x 6,6
Neutral wide grip pulldown
Big stack 1 down x 3
4 down x 3
7 down x 8
Incline bench press
Bar x 5
60kg x 2
100kg x 1
110kg x 1
115kg x 6
115kg x 8
Face pulls
12,12,12
Banded external rotations
10,10,10
93hopkinsonr06/04/24 @ 20:38
Training 5/4/24
Sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
205kg fail DOH. Very close
225kg x 1 - mixed grip
Straps on
242.5kg x 5 (beltless pb4 &pb5)
Belt on
242.5kg x 4
Safety bar good mornings
70kg x 3
90kg x 3
100kg x 1
110kg x 6
Behind the back barbell holds
145kg x 20 seconds
145kg x 10 seconds
Hip circle abductions
15,15
10 minutes backwards walk on treadmill
Sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
205kg fail DOH. Very close
225kg x 1 - mixed grip
Straps on
242.5kg x 5 (beltless pb4 &pb5)
Belt on
242.5kg x 4
Safety bar good mornings
70kg x 3
90kg x 3
100kg x 1
110kg x 6
Behind the back barbell holds
145kg x 20 seconds
145kg x 10 seconds
Hip circle abductions
15,15
10 minutes backwards walk on treadmill
93hopkinsonr08/04/24 @ 06:13
Training 7/4/24
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
170kg x 2
150kg x 4
150kg x 4
Neutral wide grip pulldown
Big stack 1 down x 5
5 down x 6
7 down x 6
8 down x 6
9 down x 6
Seated OHP
Bar x 5
60kg x 2
80kg x 1
87.5kg x 6
90kg x 6,6,6
Single arm cable row
Big stack 1 down x 8,8
2 down x 8,8
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
170kg x 2
150kg x 4
150kg x 4
Neutral wide grip pulldown
Big stack 1 down x 5
5 down x 6
7 down x 6
8 down x 6
9 down x 6
Seated OHP
Bar x 5
60kg x 2
80kg x 1
87.5kg x 6
90kg x 6,6,6
Single arm cable row
Big stack 1 down x 8,8
2 down x 8,8
93hopkinsonr10/04/24 @ 09:15
Training 9/4/24
Low bar squat
Bar x 10
Bar x 5
75kg x 5
75kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1
220kg x 1
240kg x 1 - (beltless pb)
Belt on
260kg x 2
225kg x 3
225kg x 3
Quad extensions
8,8,8
Hamstring curls
8,8,8
Abductor machine
10,10,10,10
10 minutes backwards walk on treadmill
Low bar squat
Bar x 10
Bar x 5
75kg x 5
75kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1
220kg x 1
240kg x 1 - (beltless pb)
Belt on
260kg x 2
225kg x 3
225kg x 3
Quad extensions
8,8,8
Hamstring curls
8,8,8
Abductor machine
10,10,10,10
10 minutes backwards walk on treadmill
93hopkinsonr12/04/24 @ 09:12
Training 10/4/24
Spoto press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 5
140kg x 5
140kg x 5
Close grip incline
Bar x 5
70kg x 3
100kg x 1
110kg x 5
110kg x 5
110kg x 5
Dumbbell seal row
20kg x 6
30kg x 6
40kg x 6,6
Lat pulldown
8,8,8
10 minutes backwards walk on treadmill
Spoto press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 5
140kg x 5
140kg x 5
Close grip incline
Bar x 5
70kg x 3
100kg x 1
110kg x 5
110kg x 5
110kg x 5
Dumbbell seal row
20kg x 6
30kg x 6
40kg x 6,6
Lat pulldown
8,8,8
10 minutes backwards walk on treadmill
93hopkinsonr16/04/24 @ 01:41
Training 15/4/24
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 1
162.5kg x 1
172.5kg x 1 f2 - first rep missed of the whole trip. Just back from 3 days in Copenhagen
Spoto press
145kg x 5
145kg x 5
Seated row against bands
6,6,6,8
Shoulder dumbbell press
20kg x 6
30kg x 6
40kg x 6,6
Single arm cable row
20kg x 8
25kg x 8
30kg x 8
35kg x 8
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
152.5kg x 1
162.5kg x 1
172.5kg x 1 f2 - first rep missed of the whole trip. Just back from 3 days in Copenhagen
Spoto press
145kg x 5
145kg x 5
Seated row against bands
6,6,6,8
Shoulder dumbbell press
20kg x 6
30kg x 6
40kg x 6,6
Single arm cable row
20kg x 8
25kg x 8
30kg x 8
35kg x 8
10 minutes backwards walk on treadmill
93hopkinsonr16/04/24 @ 15:25
Training 16/4/24
Safety bar squat
Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 3
142kg x 3
182kg x 1
207kg x 1
Belt on
227kg x 3 (pb3)
217kg x 3
217kg x 3
Elevated heel goblet squat
15kg x 8
20kg x 8,8
Kettlebell swing
15kg x 10,10,10
Hip circle abductions
8,8,8
Safety bar squat
Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 3
142kg x 3
182kg x 1
207kg x 1
Belt on
227kg x 3 (pb3)
217kg x 3
217kg x 3
Elevated heel goblet squat
15kg x 8
20kg x 8,8
Kettlebell swing
15kg x 10,10,10
Hip circle abductions
8,8,8
93hopkinsonr19/04/24 @ 10:36
Training 18/4/24
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 1
162.5kg x 1
172.5kg x 2
152.5kg x 4 - paused
Close grip incline bench
Bar x 5
70kg x 1
100kg x 1
115kg x 2
115kg x 5
115kg x 5
Lat pulldown
8,8,8
Seated row against bands
8,6,6
8 minutes backwards walk on treadmill
Bench press
Bar 3x10
70kg x 5
70kg x 5
100kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 1
162.5kg x 1
172.5kg x 2
152.5kg x 4 - paused
Close grip incline bench
Bar x 5
70kg x 1
100kg x 1
115kg x 2
115kg x 5
115kg x 5
Lat pulldown
8,8,8
Seated row against bands
8,6,6
8 minutes backwards walk on treadmill
93hopkinsonr19/04/24 @ 18:06
Training 19/4/24
Sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
Straps on
220kg x 1
Belt on
250kg x 1
270kg x 2
240kg x 3
Conventional deadlift
Straps on
220kg x 1
232.5kg x 3 (beltless pb2 &pb3)
Safety bar good mornings
Bar x 4
65kg x 4
85kg x 4
95kg x 4
100kg x 4
Abduction machine
8,8,8,8
10 minutes backwards walk on treadmill
Sumo deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
Straps on
220kg x 1
Belt on
250kg x 1
270kg x 2
240kg x 3
Conventional deadlift
Straps on
220kg x 1
232.5kg x 3 (beltless pb2 &pb3)
Safety bar good mornings
Bar x 4
65kg x 4
85kg x 4
95kg x 4
100kg x 4
Abduction machine
8,8,8,8
10 minutes backwards walk on treadmill
93hopkinsonr21/04/24 @ 18:58
Training 21/4/24
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
167.5kg x 1
175kg x 1 f2
175kg x 1 f2
Slingshot on
185kg x 1
190kg x 1
195kg x 2
Slingshot off
155kg x 3
155kg x 4
Wide neutral grip pull down
Big stack 2 down x 5
4 down x 5
6 down x 6
7 down x 6
8 down x 6
9 down x 6
Seated OHP
Bar x 5
60kg x 2
80kg x 1
92.5kg x 6
95kg x 6
Face pulls
10,10,10,10
Bench press
Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
167.5kg x 1
175kg x 1 f2
175kg x 1 f2
Slingshot on
185kg x 1
190kg x 1
195kg x 2
Slingshot off
155kg x 3
155kg x 4
Wide neutral grip pull down
Big stack 2 down x 5
4 down x 5
6 down x 6
7 down x 6
8 down x 6
9 down x 6
Seated OHP
Bar x 5
60kg x 2
80kg x 1
92.5kg x 6
95kg x 6
Face pulls
10,10,10,10
93hopkinsonr23/04/24 @ 12:45
Training 22/4/24
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
225kg x 1
Belt on
245kg x 1
265kg x 2
230kg x 3
Notes
Ran out of time inbetween night shifts
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
225kg x 1
Belt on
245kg x 1
265kg x 2
230kg x 3
Notes
Ran out of time inbetween night shifts
93hopkinsonr26/04/24 @ 10:33
Training 25/4/24
Spoto press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 5
150kg x 5
150kg x 5
Close grip incline bench
Bar x 5
70kg x 2
100kg x 1
120kg x 5
120kg x 5
120kg x 5
Seated row against bands
8,8,8
Lat pulldown
8,8,8
10 minutes backwards walk on treadmill
Spoto press
Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 5
150kg x 5
150kg x 5
Close grip incline bench
Bar x 5
70kg x 2
100kg x 1
120kg x 5
120kg x 5
120kg x 5
Seated row against bands
8,8,8
Lat pulldown
8,8,8
10 minutes backwards walk on treadmill
93hopkinsonr26/04/24 @ 20:11
Training 26/4/24
Conventional deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - mixed grip
Straps on
220kg x 1
240kg x 3 (beltless pb2 & pb3)
Belt on
240kg x 3
240kg x 3
Pendlay row
70kg x 6
90kg x 6
100kg x 6,6
Behind the back barbell holds
150kg x 10 seconds - max effort
150kg x 7 seconds - max effort
Adductor machine
8,8,8
Single leg quad extensions
8,8,8
Single leg hamstring curls
8,8
10 minutes backwards walk on treadmill
Conventional deadlift
Bar x 10
Bar x 5
70kg x 5
70kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - mixed grip
Straps on
220kg x 1
240kg x 3 (beltless pb2 & pb3)
Belt on
240kg x 3
240kg x 3
Pendlay row
70kg x 6
90kg x 6
100kg x 6,6
Behind the back barbell holds
150kg x 10 seconds - max effort
150kg x 7 seconds - max effort
Adductor machine
8,8,8
Single leg quad extensions
8,8,8
Single leg hamstring curls
8,8
10 minutes backwards walk on treadmill
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