Rise through the ranks
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| 93hopkinsonr |  | ... | 22-09-2026 @ 22:39 |
 Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 22/9/26 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 5 140kg x 5 f6 140kg x 5 140kg x 5 - supposed to be 4x6. Just not there Close grip incline bench Bar x 5 60kg x 3 100kg x 1 105kg x 6,6,6,6 Seated row machine 20kg per side x 8,8 25kg x 8,8 Rear delt flies 34kg x 8,8 43kg x 8,8 | ||
| 93hopkinsonr | | ... | 23-09-2026 @ 15:52 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 23/9/26 - Bionik 5 minutes backwards walk on treadmill Low bar squat Bar x 10 Bar x 5 65kg x 5 65kg x 5 105kg x 5 145kg x 3 175kg x 1 Belt on 195kg x 6 195kg x 8 Safety bar squat Bar x 3 65kg x 1 105kg x 1 Belt on 145kg x 1 165kg x 5 Quad extension 40kg x 8 50kg x 8,8,8 Seated calf raise 35kg x 8,8,8 15 minutes backwards walk on treadmill | ||
| 93hopkinsonr | | ... | 24-09-2026 @ 15:55 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 24/9/26 - Bionik Mid grip double paused bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 125kg x 5 125kg x 5 125kg x 5 125kg x 5 Log press - 1 clean 50kg x 3 50kg x 1 60kg x 5 70kg x 5 75kg x 5,5 Close grip lat pulldown 55kg x 8 65kg x 8,8 70kg x 8 Cable external rotations 15kg x 10,10,10 20kg x 10 Rear delt machine 43kg x 10,10,10 12 minutes backwards walk on treadmill | ||
| 93hopkinsonr | | ... | 25-09-2026 @ 17:34 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 25/9/26 - garage 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 Straps on, belt on 202.5kg x 6 202.5kg x 8 Pendlay row 100kg x 6 105kg x 6,6,6 Russian twists 10kg x 10,10,10 Pinch grip machine 10kg x 10,10,10,10 | ||
| 93hopkinsonr | | ... | 27-09-2026 @ 19:15 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 27/9/26 - garage Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 142.5kg x 5 f6 145kg x 4 f5 145kg x 4 - should have been 142.5kg 2x6. Not there yet. My bench has lagged all year quite considerably to be fair. I’m hoping I can pull it together in these final 9 weeks Close grip incline bench Bar x 5 60kg x 3 100kg x 1 107.5kg x 6,6 Wide neutral grip pulldown Big stack 3 down x 5 6 down x 8,8 Face pulls Big stack 2 down x 10,10 | ||
| 93hopkinsonr | | ... | 29-09-2026 @ 06:49 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 28/9/26 - garage Safety bar squat Bar x 10 Bar x 5 62kg x 5 62kg x 5 102kg x 5 102kg x 3 142kg x 2 Belt on 177kg x 6 182kg x 5 Elevated heel goblet squat 10kg x 12 20kg x 10 Squat university heel taps 7,7,7 | ||
| 93hopkinsonr | | ... | 01-10-2026 @ 06:57 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 30/9/26 - garage Mid grip double paused bench Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 130kg x 5 130kg x 5 Wide neutral grip pulldown Big stack 3 down x 5 6 down x 8 7 down x 8 Seated OHP Bar x 5 60kg x 2 90kg x 5,5 Face pulls Big stack 2 down x 8 3 down x 8,8 Tricep pushdowns Big stack 2 down x 10,10 | ||
| 93hopkinsonr | | ... | 03-10-2026 @ 11:29 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 2/10/26 - Bionik 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 Belt on 210kg x 1 - mixed grip Straps on 222.5kg x 6 Pendlay row 60kg x 5 100kg x 2 110kg x 6,6 Russian twists 12kg x 10,10 Abductor machine 10,10,10 Pinch grip machine 10kg x 10 12.5kg x 10,10 12 minutes backwards walk on treadmill | ||
| 93hopkinsonr | | ... | 04-10-2026 @ 15:13 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 4/10/26 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 5 150kg x 5 140kg x 6 140kg x 6 Strict press Bar x 5 60kg x 3 80kg x 5,5 85kg x 5 Seated row 50kg x 8 60kg x 8 65kg x 8 70kg x 8 Rear delt machine 43kg x 10,10 52kg x 10 Triceps cable push downs 30kg x 10 40kg x 10 45kg x 10 50kg x 10 10 minutes backwards walk on treadmill | ||
| 93hopkinsonr | | ... | 05-10-2026 @ 18:56 |
Mr.Potato deadlift Member 2675, 5094 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | Training 5/10/26 - Bionik 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 215kg x 5 195kg x 5 195kg x 5 Quad extension 45kg x 8 57.5kg x 8,8 10 minutes backwards walk on treadmill | ||
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