View All Posts: 93hopkinsonr
12345678910300301302303304305306307308309310
| » Rise through the ranks (Go to post) | 09-11-2023 @ 14:10 | ||
| Recovery 9/11/23 17 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 08-11-2023 @ 17:36 | ||
| Training 7/11/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 160kg x 1 180kg x 1 190kg x 2 (pb2) 200kg x 1 (pb) 140kg x 5 - paused Seated row 40kg x 8 50kg x 8 60kg x 8 70kg x 8 80kg x 8 90kg x 8 Banded face pulls 10,10,10 12 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 04-11-2023 @ 18:21 | ||
| Training 3/11/23 Spoto press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 152.5kg x 1 162.5kg x 4 (pb4) Lat pulldown Big stack 1 down x 3 3 down x 3 5 down x 3 7 down x 3 9 down x 6,6 Seated OHP Bar x 3 60kg x 2 80kg x 1 100kg x 1 102.5kg x 5 Neutral wide grip pulldown Big stack 2 down x 5 6 down x 10 7 down x 10 8 down x 10 9 down x 10 | |||
| » Rise through the ranks (Go to post) | 03-11-2023 @ 06:50 | ||
| Training 2/11/23 Sumo deadlift 70kg x 5 70kg x 5 70kg x 3 110kg x 5 110kg x 3 150kg x 3 190kg x 1 - reverse mixed grip 230kg x 1 - mixed grip Straps on, belt on 260kg x 1 280kg x 2 170kg x 4 - no belt, no straps Pendlay row 70kg x 5 110kg x 6 120kg x 6 Abductor machine 8,8,8,8 12 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 31-10-2023 @ 18:49 | ||
| Training 31/10/23 Low bar squat Bar x 10 Bar x 5 65kg x 5 65kg x 5 105kg x 5 105kg x 3 145kg x 3 Belt on 185kg x 1 225kg x 1 245kg x 1 260kg x 1 Safety bar squats Bar x 2 65kg x 2 105kg x 2 145kg x 1 Belt on 185kg x 1 215kg x 1 225kg x 1 235kg x 2 (pb2) Abductor machine 8,8,8,8 12 mins backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 31-10-2023 @ 18:49 | ||
Post Edited: 31.10.2023 @ 18:51 PM by 93hopkinsonr . | |||
| » Rise through the ranks (Go to post) | 31-10-2023 @ 15:47 | ||
| Training 30/10/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 160kg x 1 172.5kg x 1 182.5kg x 2 - paused 162.5kg x 4 - paused 155kg x 6 - paused (pb6) Seal row 60kg x 6 80kg x 8 85kg x 8 80kg x 8 Incline dumbbell press 50kg x 5 55kg x 5 60kg x 7 T bar row 20kg x 8 40kg x 8 50kg x 8 Ssb JM press Bar x 8 45kg x 8 65kg x 8 8 mins backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 30-10-2023 @ 15:06 | ||
| Training 28/10/23 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 - reverse mix grip 220kg x 1 - mixed grip Belt on 250kg x 1 - mixed grip Straps on 270kg x 2 225kg x 4 225kg x 4 Pendlay row 60kg x 5 90kg x 6 100kg x 6 110kg x 6 10 mins backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 26-10-2023 @ 18:53 | ||
| Training 26/10/23 Spoto press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 1 157.5kg x 5 157.5kg x 5 Lat pulldown Big stack 2 down x 5 5 down x 5 8 down x 6 9 down x 6,6 Seated OHP Bar x 5 60kg x 2 80kg x 1 90kg x 8 100kg x 5 Neutral wide grip pulldown Big stack 2 down x 5 5 down x 5 8 down x 10,10 6 down x 15 | |||
| » Rise through the ranks (Go to post) | 25-10-2023 @ 06:43 | ||
| Training 24/10/23 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 1 Belt on 225kg x 1 250kg x 1 Notes Ran out of time | |||
| » Rise through the ranks (Go to post) | 24-10-2023 @ 10:26 | ||
| Training 22/10/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 160kg x 1 167.5kg x 1 175kg x 3 160kg x 4 - paused 160kg x 4 - paused Neutral wide grip pulldown 6,6,6 Incline bench press Bar x 5 60kg x 1 100kg x 1 120kg x 5 125kg x 5 130kg x 5 Lat pulldown 6,6,6 | |||
| » Rise through the ranks (Go to post) | 20-10-2023 @ 18:15 | ||
| Training 20/10/23 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 - reverse mix grip 220kg x 1 - mixed grip Belt on 240kg x 1 - mixed grip Straps on 260kg x 2 220kg x 4 220kg x 4 Safety bar good mornings 65kg x 3 85kg x 6 100kg x 6 105kg x 6 Single leg hamstring curls 8,8,8 Abductor machine 8,8,8 16 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 20-10-2023 @ 00:03 | ||
| Training 19/10/23 Spoto press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 152.5kg x 5 152.5kg x 5 Shoulder dumbbell press 32kg x 6 38kg x 6 42kg x 6 Seated row 55kg x 5 70kg x 6 80kg x 6 90kg x 6 Wide grip pull up Bw x 8,8,8 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 18-10-2023 @ 06:45 | ||
| Training 16/10/23 Low bar squat Bar x 10 Bar x 5 65kg x 5 65kg x 5 105kg x 5 105kg x 3 145kg x 3 Belt on 185kg x 1 225kg x 1 245kg x 1 Safety bar squat Bar x 3 60kg x 3 100kg x 3 140kg x 1 Belt on 170kg x 1 185kg x 4 | |||
| » Rise through the ranks (Go to post) | 16-10-2023 @ 07:04 | ||
| Training 15/10/23 Bench press Bar 3x10 60kg x 5 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 160kg x 1 172.5kg x 2 172.5kg x 2 157.5kg x 4 - paused Lat pulldown Big stack 2 down x 5 4 down x 5 6 down x 6 8 down x 6,6 | |||