View All Posts: 93hopkinsonr
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| » Rise through the ranks (Go to post) | 18-09-2023 @ 15:11 | ||
| Training 18/9/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 4 150kg x 4 150kg x 3 150kg x 3 Strict press Bar x 5 60kg x 8 65kg x 8 70kg x 8 72.5kg x 7 f8 Seated row 55kg x 6 65kg x 6 75kg x 6 80kg x 6 55kg x 10 Single arm seated row machine 20kg x 5 30kg x 10 40kg x 10 50kg x 10,10 Dumbbell hammer curl 12kg x 10,10,10 10 mins backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 10-09-2023 @ 16:39 | ||
| Training 10/9/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 147.5kg x 4 147.5kg x 4 147.5kg x 4 147.5kg x 3 Strict press Bar x 5 50kg x 8 55kg x 8 60kg x 8 65kg x 8 Seated row 50kg x 6 60kg x 6 70kg x 6 75kg x 6 Single arm machine row 25kg x 10 30kg x 10 35kg x 10 40kg x 10 Backwards sled drags Sled +50kg 3x20m Sled +70kg 3x20m Sled +70kg 3x20m Backwards walk on treadmill 8 mins | |||
| » Rise through the ranks (Go to post) | 08-09-2023 @ 20:57 | ||
| Training 8/9/23 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 - mixed grip reverse 190kg x 5 - mixed grip Straps on, belt on 190kg x 5 Safety bar good mornings Bar x 5 60kg x 5 70kg x 8 75kg x 8 | |||
| » Rise through the ranks (Go to post) | 07-09-2023 @ 10:29 | ||
| Training 6/9/23 Close grip bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 135kg x 1 142.5kg x 4 145kg x 3 f4 Wide grip pull ups Bw x 6 Bw+10kg x 6,4 Seated OHP Bar x 5 60kg x 1 80kg x 1 87.5kg x 8 80kg x 8 Lat pulldown Big stack 1 down x 5 4 down x 5 6 down x 5 8 down x 10 9 down x 10 | |||
| » Rise through the ranks (Go to post) | 05-09-2023 @ 06:55 | ||
| Training 4/9/23 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 5 Belt on 185kg x 5 | |||
| » Rise through the ranks (Go to post) | 04-09-2023 @ 10:39 | ||
| Training 3/9/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 145kg x 5 f6 145kg x 4 145kg x 3 - paused Lat pulldown Big stack 2 down x 5 4 down x 5 6 down x 5 8 down x 8 9 down x 8 Incline bench Bar x 5 60kg x 1 100kg x 1 120kg x 1 120kg x 1 Notes Just back from camping. Had a mare. f**ked it off | |||
| » Rise through the ranks (Go to post) | 01-09-2023 @ 18:10 | ||
| Training 1/9/23 7 minutes backwards walk on treadmill Sumo deadlift Bar x 10 Bar x 5 65kg x 5 65kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 - mixed grip reversed 185kg x 5 - mixed grip Straps on 185kg x 5 185kg x 5 Safety bar good mornings Bar x 8 65kg x 8,8 70kg x 8 Backwards sled drags Sled +50kg 3x20m Sled +60kg 3x20m Sled +60kg 4x20m Single leg hamstring curls 15kg x 8 20kg x 8,8 | |||
| » Rise through the ranks (Go to post) | 01-09-2023 @ 10:19 | ||
| Training 31/8/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 142.5kg x 6 142.5kg x 6 142.5kg x 6 Seal row 50kg x 8 60kg x 8 70kg x 8 75kg x 8 Incline bench press Bar x 5 60kg x 1 100kg x 1 110kg x 1 115kg x 6 115kg x 6 115kg x 6 Seated row 50kg x 8 60kg x 8 65kg x 8 70kg x 8 Close grip seated row 75kg x 8 70kg x 8 | |||
| » Rise through the ranks (Go to post) | 30-08-2023 @ 16:00 | ||
| Training 30/8/23 15 minutes backwards walk on treadmill Backwards sled drags Sled +60kg 3x20m Sled +90kg 3x20m Sled +90kg 3x20m Single leg hamstring curl 15kg x 8 20kg x 8,8 Abductor machine 30kg x 8 35kg x 8 40kg x 8 | |||
| » Rise through the ranks (Go to post) | 29-08-2023 @ 18:28 | ||
| Training 29/8/23 Low bar squat Bar x 10 Bar x 5 65kg x 5 65kg x 5 105kg x 5 105kg x 3 145kg x 3 175kg x 5 Belt on 175kg x 5 175kg x 5 Notes I’ll do accessories tomorrow at the gym | |||
| » Rise through the ranks (Go to post) | 27-08-2023 @ 19:20 | ||
| Training 27/8/23 Close grip bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 137.5kg x 5 137.5kg x 5 137.5kg x 5 Wide grip pull up Bw x 6 Bw +10kg x 6,6 Seated OHP Bar x 5 60kg x 1 80kg x 1 85kg x 8,8 Lat pulldown Big stack 1 down x 5 4 down x 5 7 down x 10,10 5 down x 12 | |||
| » Rise through the ranks (Go to post) | 27-08-2023 @ 06:18 | ||
| Training 25/8/23 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 - mixed grip reverse 180kg x 5 - mixed grip Straps on 180kg x 5 180kg x 5 Safety bar good mornings Bar x 5 55kg x 8 65kg x 8,8 Backwards sled drags Sled +60kg 3x20m Sled +80kg 3x20m Sled +80kg 3x20m Seated calf raises 10,10,10 Single leg hamstring curls 15kg x 8 20kg x 8,8 Backwards treadmill walk 8 mins | |||
| » Rise through the ranks (Go to post) | 24-08-2023 @ 20:57 | ||
| Training 24/8/23 Close grip bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 135kg x 5 135kg x 5 135kg x 5 Seal row 40kg x 5 50kg x 6 60kg x 6 70kg x 6 Shoulder dumbbell press 27.5kg x 8,8 32kg x 8,8 Lat pulldown 60kg x 10 70kg x 10 80kg x 10,10 12 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 23-08-2023 @ 19:33 | ||
| Training 23/8/23 Accessories I didn’t have time for yesterday 12 minutes backwards walk on treadmill Seated calf raises - paused at the top Double leg 20kg 3x10 Single leg 15kg 3x10 Backwards sled drags Sled +45kg 3x20m Sled +55kg 3x20m Sled +65kg 3x20m | |||
| » Rise through the ranks (Go to post) | 23-08-2023 @ 05:46 | ||
| Training 22/8/23 Low bar squat Bar x 5 Bar x 5 65kg x 5 65kg x 5 105kg x 5 105kg x 3 145kg x 3 170kg x 5 Belt on 170kg x 5 170kg x 5 Notes No time for accessories or backwards work as I trained at home in between night shifts | |||