View All Posts: 93hopkinsonr
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| » 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 | |||
| » Rise through the ranks (Go to post) | 04-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 02-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 01-04-2024 @ 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 | |||
| » Rise through the ranks (Go to post) | 29-03-2024 @ 17:52 | ||
| Training 29/3/24 Conventional deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 170kg x 1 200kg x 1 Straps on 222.5kg x 5 (beltless pb4 & pb5) Belt on 222.5kg x 4 222.5kg x 4 222.5kg x 4 Safety bar good mornings Bar x 5 65kg x 3 85kg x 6 95kg x 6 105kg x 6 Behind the back barbell holds 140kg x 20 seconds 140kg x 20 seconds 10 minutes backwards walk on treadmill Dumbbell side bend 9kg x 10 12kg x 10 15kg x 10 Hip circle abductions 12,12,12 | |||
| » Rise through the ranks (Go to post) | 28-03-2024 @ 20:40 | ||
| Training 28/3/24 Larsen press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 140kg x 5 140kg x 5 140kg x 5 Lat pulldown 57.5kg x 8 72.5kg x 8 87.5kg x 8 Incline dumbbell press 40kg x 3 47.5kg x 8 55kg x 10 Dumbbell row 40kg x 10 47.5kg x 10 8 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 27-03-2024 @ 17:54 | ||
| Training 27/3/24 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 215kg x 1 232.5kg x 1 (beltless pb) Belt on 240kg x 3 215kg x 4 215kg x 4 Quad extension 30kg x 10 35kg x 10 40kg x 10 45kg x 10 Dumbbell hamstring curl 12kg x 10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 27-03-2024 @ 11:01 | ||
| Training 26/3/24 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 1 155kg x 4 155kg x 4 155kg x 4 155kg x 4 Strict press Bar x 5 70kg x 2 80kg x 1 85kg x 5,5,5,5 Banded seated row 8,8,8,8 Lat pulldown 50kg x 5 57.5kg x 8 65kg x 8 72.5kg x 8 80kg x 8 Dumbbell skull crushers 9kg x 10 12kg x 10 15kg x 10 8 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 24-03-2024 @ 07:46 | ||
| Training 22/3/24 Larsen press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 135kg x 5 135kg x 5 135kg x 5 Neutral wide grip lat pulldown Big stack 1 down x 5 4 down x 5 6 down x 6 7 down x 6 8 down x 6 Incline bench press Bar x 5 60kg x 3 100kg x 1 110kg x 8,8 Dumbbell row 44kg x 10,10 | |||
| » Rise through the ranks (Go to post) | 21-03-2024 @ 20:13 | ||
| Training 21/3/24 Sumo deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 110kg x 5 110kg x 3 150kg x 3 190kg x 1 200kg x 1 220kg x 1 - mixed grip Straps on 232.5kg x 4 Belt on 232.5kg x 4 232.5kg x 4 232.5kg x 4 Ssb good mornings Bar x 3 55kg x 3 75kg x 1 85kg x 6 90kg x 6 95kg x 6 100kg x 6 Behind the back barbell holds 135kg x 20 seconds 135kg x 20 seconds Hip circle abductions 10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 19-03-2024 @ 16:50 | ||
| Training 19/3/24 Safety 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 195kg x 4 Belt on 195kg x 4 195kg x 4 Quad extension 10,10,10,10 Dumbbell hamstring curl 10kg x 10,10,10 10 minutes backwards walk on treadmill | |||