View All Posts: 93hopkinsonr
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| » Rise through the ranks (Go to post) | 30-04-2024 @ 10:01 | ||
| Training 29/4/24 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 140kg x 1 157.5kg x 1 167.5kg x 1 176kg x 1 f2 180kg x 1 160kg x 3 T bar row 8,8,8 Face pulls 8,8,8 Banded external rotations 10,10,10 | |||
| » TV SHOW IN AMERICA NEXT WEEK (Go to post) | 27-04-2024 @ 23:27 | ||
unit94 said:Tbf Rob not many on here still lift anymore! I'm the reserve, currently on the flight out, got a late notice call up but I feel very strong so fingers crossed I can get in. Good luck if you get the nod for it mate. Social media killed sugden lol | |||
| » TV SHOW IN AMERICA NEXT WEEK (Go to post) | 26-04-2024 @ 20:14 | ||
| Looking forward to it as much as every other year to be honest | |||
| » Rise through the ranks (Go to post) | 26-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 26-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 23-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 21-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 19-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 19-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 16-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 16-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 12-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 10-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 08-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 06-04-2024 @ 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 | |||