View All Posts: 93hopkinsonr
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| » Rise through the ranks (Go to post) | 18-03-2024 @ 22:51 | ||
| Training 18/3/24 Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 1 152.5kg x 4 152.5kg x 4 152.5kg x 4 152.5kg x 4 Strict press Bar x 5 70kg x 1 80kg x 1 82.5kg x 6,6,6,6 Seated row against bands 8,8,8,8 Lat pulldown 50kg x 8 57.5kg x 8 65kg x 8 80kg x 8 6 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 16-03-2024 @ 06:41 | ||
| Training 15/3/24 Conventional 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 200kg x fail doh Straps on 212.5kg x 4 212.5kg x 4 Belt on 212.5kg x 4 212.5kg x 4 Safety bar good mornings Bar x 5 62kg x 6 82kg x 6,6 Behind the back barbell holds 130kg x 20 seconds 130kg x 20 seconds Hip circle abductions 10,10,10 | |||
| » Rise through the ranks (Go to post) | 15-03-2024 @ 06:44 | ||
| Training 14/3/24 Larsen press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 130kg x 5 130kg x 5 130kg x 5 Wide grip pull ups Bw x 6 Bw +5kg x 6,6 Incline dumbbell press 42.5kg x 8,8 47.5kg x 8,8 Dumbbell row 32kg x 10 36kg x 10,10 40kg x 10 10 minutes backwards walk on treadmill Supinated grip dumbbell curl 12kg x 10,10 14kg x 10 | |||
| » Rise through the ranks (Go to post) | 12-03-2024 @ 10:11 | ||
| Training 11/3/24 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 220kg x 1 Belt on 230kg x 4 Safety bar squat Bar x 3 70kg x 1 110kg x 1 150kg x 1 Belt on 190kg x 4 190kg x 4 Hamstring curls 10,10,10,10 Quad extension 10,10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 10-03-2024 @ 17:05 | ||
| Training 10/3/24 Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 4 150kg x 4 150kg x 4 150kg x 4 Seated row 6,6,6,6 Strict press Bar x 5 60kg x 2 80kg x 5,6,6,6 Lat pulldown 10,10,10,10 5 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 09-03-2024 @ 11:41 | ||
| Training 8/3/24 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 200kg x 1 - mixed grip Straps on 222.5kg x 8 (beltless pb8) Belt on 222.5kg x 6 Pendlay row 60kg x 5 100kg x 5 110kg x 8 Behind the back barbell holds 125kg x 30 seconds 125kg x 30 seconds | |||
| » Rise through the ranks (Go to post) | 06-03-2024 @ 19:34 | ||
| Training 6/4/24 Close grip bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 132.5kg x 1 142.5kg x 5 (pb5) Inverted row Bw x 8,8 Seated OHP Bar x 5 60kg x 2 100kg x 1 110kg x 1 117.5kg x 4,4 Face pulls Big stack 1 down x 10,10 2 down x 10 Banded external rotations 10,10,10 | |||
| » Rise through the ranks (Go to post) | 05-03-2024 @ 06:43 | ||
| Training 4/3/24 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 187kg x 4 Belt on 187kg x 4 Elevated heel goblet squat 40kg x 12,12 Hip circle abductions 15,15 | |||
| » Rise through the ranks (Go to post) | 04-03-2024 @ 06:49 | ||
| Training 3/3/24 Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 147.5kg x 6 147.5kg x 6 Single arm cable row Big stack 1 down x 5,8 2 down x 8 Seated OHP Bar x 5 60kg x 1 80kg x 1 82.5kg x 8 82.5kg x 8 Lat pulldown Big stack 2 down x 5 4 down x 5 6 down x 5 7 down x 10,10 | |||
| » Rise through the ranks (Go to post) | 02-03-2024 @ 06:36 | ||
| Training 1/3/24 Conventional deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 170kg x 1 195kg x 1 Straps on 202.5kg x 6 Belt on 202.5kg x 6 202.5kg x 6 202.5kg x 6 Pendlay row 70kg x 5 90kg x 8 100kg x 8 110kg x 8 Behind the back barbell holds 122.5kg x 30 seconds 122.5kg x 30 seconds 160kg x 3 seconds 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 01-03-2024 @ 10:23 | ||
| Training 29/2/24 Close grip bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 130kg x 1 137.5kg x 5 137.5kg x 5 137.5kg x 5 Inverted row Bw x 8,8,8 Incline bench press Bar x 5 70kg x 1 100kg x 1 112.5kg x 6 112.5kg x 6 112.5kg x 6 Seal row 30kg x 10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 28-02-2024 @ 00:01 | ||
| Training 27/2/24 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 215kg x 4 (beltless pb4) Belt on 215kg x 4 215kg x 4 215kg x 4 Goblet squat 15kg x 12 30kg x 12,12 Single leg calf raise 20kg x 15,15,15 | |||
| » Rise through the ranks (Go to post) | 26-02-2024 @ 19:52 | ||
| Training 26/2/24 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 140kg x 1 145kg x 6 145kg x 6 145kg x 6 145kg x 6 Dumbbell seal row 25kg x 8 30kg x 8 36kg x 8,8 Shoulder dumbbell press 30kg x 5 36kg x 8 42.5kg x 8 47.5kg x 6 42.5kg x 8 Ssb JM press Bar x 8 45kg x 8 55kg x 8 65kg x 8 Lat pulldown 50kg x 10 57.5kg x 10 65kg x 10 72.5kg x 10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 22-02-2024 @ 18:48 | ||
| Training 22/2/24 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 200kg x fail DOH Straps on 217.5kg x 6 217.5kg x 8 (beltless pb8) Belt on 217.5kg x 6 217.5kg x 6 Pendlay row 60kg x 5 100kg x 8 105kg x 8 110kg x 8 Behind the back barbell hold 120kg x 30 seconds 120kg x 30 seconds - max effort | |||
| » Rise through the ranks (Go to post) | 21-02-2024 @ 19:08 | ||
| Training 21/2/24 Close grip bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 130kg x 1 135kg x 5 135kg x 5 135kg x 5 Inverted row Bw x 8,8,8 Incline bench press Bar x 5 60kg x 3 100kg x 1 107.5kg x 6,6,6 Face pulls Big stack 1 down x 10 2 down x 10,10 Banded external rotations 10,10,10 | |||