View All Posts: 93hopkinsonr
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| » Rise through the ranks (Go to post) | 07-12-2023 @ 17:15 | ||
| Training 7/12/23 Mid grip slow eccentric bench 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 +4kg x 6,6 Shoulder dumbbell press 20kg x 10 25kg x 10 30kg x 10 32kg x 10 Lat pulldown 40kg x 12 45kg x 12 50kg x 12 57.5kg x 12 8 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 05-12-2023 @ 06:49 | ||
| Training 4/12/23 High bar squat Bar x 10 Bar x 5 70kg x 5 70kg x 5 100kg x 5 100kg x 3 140kg x 2 155kg x 12 Belt on 155kg x 12 155kg x 12 155kg x 12 Backwards walk on treadmill 7 mins then 4 mins Dumbbell hamstring curls 6kg x 10,10,10 Seated single leg calf raises 10kg x 10,10,10 | |||
| » Rise through the ranks (Go to post) | 03-12-2023 @ 17:10 | ||
| Training 3/12/23 Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 112.5kg x 12 112.5kg x 12 112.5kg x 12 112.5kg x 12 Neutral wide grip pulldown Big stack 2 down x 15 4 down x 15,15 5 down x 15 Seated OHP Bar x 5 60kg x 8 65kg x 8,8,8 Lat pulldown Big stack 4 down x 12,12,12 5 down x 12 | |||
| » Rise through the ranks (Go to post) | 03-12-2023 @ 13:30 | ||
| Training 1/12/23 Deficit stiff bar sumo deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 100kg x 5 100kg x 3 140kg x 3 Straps on 170kg x 8 170kg x 8 Belt on 170kg x 8 170kg x 8 Stiff bar conventional deadlift Straps on 120kg x 5 120kg x 5 9 minutes backwards walk on treadmill Hip circle abductors 10,10,10 | |||
| » Rise through the ranks (Go to post) | 30-11-2023 @ 23:28 | ||
| Training 30/11/23 Mid grip slow eccentric bench Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 127.5kg x 5 127.5kg x 5 127.5kg x 5 Close grip incline bench Bar x 5 60kg x 1 100kg x 1 115kg x 3 115kg x 5 115kg x 5 115kg x 5 Wide grip pull up Bw x 6,6,6 Face pulls 12,12,12 Banded external rotations 10,10,10 | |||
| » Rise through the ranks (Go to post) | 30-11-2023 @ 11:31 | ||
| Recovery 29/11/23 8 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 29-11-2023 @ 10:35 | ||
| Training 28/11/23 High bar squat Bar x 10 Bar x 5 70kg x 5 70kg x 5 100kg x 5 100kg x 3 140kg x 2 150kg x 12 Belt on 150kg x 12 150kg x 12 150kg x 12 Dumbbell hamstring curls 4kg x 10,10,10 | |||
| » Rise through the ranks (Go to post) | 27-11-2023 @ 15:44 | ||
| Training 27/11/23 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 110kg x 12 110kg x 12 110kg x 12 110kg x 12 Lat pulldown 40kg x 15 45kg x 15,15 50kg x 15 Shoulder dumbbell press 17.5kg x 10 22.5kg x 10 25kg x 10 27.5kg x 10 Close grip lat pulldown 45kg x 12 50kg x 12 57.5kg x 12,12 7 minutes backwards walk on treadmill. (s**t treadmill) | |||
| » Rise through the ranks (Go to post) | 25-11-2023 @ 07:49 | ||
| Training 24/11/23 Deficit stiff bar sumo deadlift Bar x 10 Bar x 5 60kg x 5 60kg x 5 100kg x 5 100kg x 3 140kg x 3 Straps on 165kg x 8 165kg x 8 Belt on 165kg x 8 165kg x 8 Conventional stiff bar deadlift Straps on 100kg x 5 100kg x 5 | |||
| » Rise through the ranks (Go to post) | 24-11-2023 @ 21:00 | ||
| Training 23/11/23 Mid grip slow eccentric bench Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 125kg x 5 125kg x 5 125kg x 5 Wide grip pull up Bw x 6,6,6 Close grip incline bench Bar x 5 60kg x 2 100kg x 1 112.5kg x 5 112.5kg x 5 112.5kg x 5 Face pulls 10,10,10 Banded external rotations 10,10,10 | |||
| » Rise through the ranks (Go to post) | 22-11-2023 @ 15:33 | ||
| Recovery 22/11/23 15 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 22-11-2023 @ 09:43 | ||
| Training 21/11/23 High bar squat Bar x 10 Bar x 5 65kg x 10 65kg x 5 105kg x 5 105kg x 3 145kg x 10 Belt on 145kg x 10 145kg x 12 | |||
| » Rise through the ranks (Go to post) | 21-11-2023 @ 16:00 | ||
| Training 20/11/23 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 5 120kg x 3 140kg x 1 160kg x 1 180kg x 1 190kg x 1 201kg x fail 107.5kg x 12 107.5kg x 12 107.5kg x 12 Lat pulldown 15,15,15,15 Shoulder dumbbell press 12.5kg x 10 15kg x 10 20kg x 10 22.5kg x 10 Close grip lat pulldown 12,12,12,12 6 minutes backwards walk on treadmill. Treadmill wasn’t very good though | |||
| » Rise through the ranks (Go to post) | 14-11-2023 @ 10:36 | ||
Post Edited: 14.11.2023 @ 10:40 AM by 93hopkinsonr GPC-GB British Championships 2023, Wrexham 12/11/23Weighed in at 105.6kg to compete in the 110kg open men Squat Warmed up to 240kg 1 - 255kg - good lift 2 - 270kg - good lift 3 - 280kg - good lift. Comp pb in sleeves and sleeves pb Bench press Warmed up to 180kg 1 - 187.5kg - good lift 2 - 200kg - good lift. 5kg comp pb and equal pb 3 - 205kg - no lift Deadlift Warmed up to 255kg 1 - 270kg - good lift 2 - 285kg - good lift 3 - 295kg - good lift. 2.5kg comp pb 280/200/295 - 775kg in sleeves. 15kg comp pb 2nd place | |||
| » Rise through the ranks (Go to post) | 11-11-2023 @ 21:28 | ||
RS86 said: Saw the 200 bench on instagram earlier. Looking strong! Thanks mate. Feeling it too | |||