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93hopkinsonrIcon...18-02-2020 @ 13:12 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 17/2/20

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1
242.5kg x 1 - I wanted 3/4
242.5kg oblique tear.

It felt like I had a stitch but as soon as I drove up from the hole it popped like bubble wrap. Started rehab already today with some exercises and ordered some hydrapharm - unbreakable which has bpc 157 in it. Hopefully start to make a quick recovery. Next comp was supposed to be on April 18th which is just under 9 weeks away
93hopkinsonrIcon...19-02-2020 @ 14:05 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Post Edited: 19.02.2020 @ 14:06 PM by 93hopkinsonr
Training 18/2/20

Bench press

Had no idea how this was going to go due to the oblique strain/tear from the day before. Turns out benching itself wasnít too much of an issue, but I needed help getting off the bench after every set. Used this session as a bit of a taster and Iíll bench properly on Friday

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 2

Squat

Bar x 5,5,5

Compression of the body in the hole of the squat was painful, but Iím going to keep on with active recovery
93hopkinsonrIcon...20-02-2020 @ 20:50 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 19/2/20

Squat

Bar x 10
Bar x 5
40kg x 5,5,5

Lat pull down

12,12,12,12

Close grip lat pull down - couldnít do. Too painful on oblique

Seated row

10,10,10,10

Lat raises

12,12,10

Face pulls

10,10,10,10

Rear delt flies

10,10,10,10

Single arm preacher curls

10,10,10
93hopkinsonrIcon...20-02-2020 @ 20:52 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Post Edited: 20.02.2020 @ 20:54 PM by 93hopkinsonr
Training 20/2/20

Deadlift

Bar x 10 - conventional
Bar x 5
60kg x 5 - conventional
60kg x 5
60kg x 5 - conventional
60kg x 5

Painful at the bottom when gripping the bar, especially on conventional. Hoping this active recovery helps the oblique heal quicker

Hamstring curls

10,10,10,10

Quad extensions

10,10,10,10

An machine

10,10,10,10

Rehab exercises for oblique

Using the hydrapharm: unbreakable for the bpc in it. 3 tablets a day at the moment. The rehab continues
93hopkinsonrIcon...21-02-2020 @ 23:32 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 21/2/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 4
152.5kg x 4
152.5kg x 4
152.5kg x 4 (4x4 pb)

Chest dumbbell press

40kg x 5
50kg x 2
60kg x 2 - didnít feel hard but this weight hurt my oblique
50kg x 10

Shoulder dumbbell press

30kg x 5
30kg x 8
93hopkinsonrIcon...22-02-2020 @ 23:25 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 22/2/20

Lat pull down

25kg x 10
45kg x 10
65kg x 10
75kg x 10,10

Close grip lat pull down

20kg x 10
30kg x 10
40kg x 10

Seated row

40kg x 10
50kg x 10
60kg x 10

Reverse bench

40kg x 10
50kg x 10
60kg x 10
45kg x 12

Lat raises

10kg x 10
12.5kg x 10,10
10kg x 10

Face pulls

10,10,10,10

Rear delt flies

10,10,10,10
93hopkinsonrIcon...28-02-2020 @ 14:16 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Post Edited: 28.02.2020 @ 14:17 PM by 93hopkinsonr
Training 27/2/20

Continuing the rehab for the oblique injury

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
80kg x 5
60kg x 10
60kg x 10 - could still feel oblique in the hole on all reps

Quad extensions

10,10,10,10

Hamstring curls

10,10,10,10

Standing weighted twists

10kg x 10,10 - didnít like these. Fatigued shoulders more than obliques

Ab machine

10,10,10
93hopkinsonrIcon...29-02-2020 @ 02:01 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 28/2/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 5
140kg x 5
140kg x 3 - CGBP
Slingshot on
160kg x 1
170kg x 1
180kg x 1

Shoulder dumbbell press

30kg x 10
35kg x 5
30kg x 10
93hopkinsonrIcon...02-03-2020 @ 10:18 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 1/3/20

Sumo deadlift

Bar x 10,5
Bar x 5 - conventional
60kg x 10
60kg x 5 - conventional
100kg x 5
100kg x 5 - conventional
100kg x 5
100kg x 5 - conventional

I could still feel my oblique/abs when bracing at the bottom of the movement

Single leg quad extensions

10,10,10,10

Hamstring curls

10,10,10,10

Rear delt flies

10,10,10,10

Face pulls

10,10,10,10,10
93hopkinsonrIcon...02-03-2020 @ 23:21 
Avatar
Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 2/3/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
157.5kg x 2
157.5kg x 3
157.5kg x 2

Chest dumbbell press

50kg x 2
60kg x 3
50kg x 10

Shoulder dumbbell press

30kg x 10
35kg x 6
35kg x 6

Tricep pushdowns

12,12,12,12
93hopkinsonrIcon...03-03-2020 @ 23:14 
Avatar
Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 3/3/20

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 3
100kg x 3
100kg x 10 - I could feel my oblique slightly on the 100s but nothing really on the bar or 60 which is good progress

Hamstring curls

10,10,10

Quad extensions

10,10,10
93hopkinsonrIcon...07-03-2020 @ 11:04 
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Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
5/3/20

Back workout

Lat pull down

10,10,10,10,10

Close grip lat pull down

10,10,10,10

Seated row

10,10,10,10,10

Lat raises

10,10,10

Face pulls

10,10,10,10
93hopkinsonrIcon...09-03-2020 @ 10:16 
Avatar
Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 8/3/20

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
120kg x 5
120kg x 10
120kg x 10

Quad extensions

10,10,10,10

Hamstring curls

10,10,10,10
93hopkinsonrIcon...10-03-2020 @ 10:02 
Avatar
Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 9/3/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
157.5kg x 4 (pb4)
157.5kg x 3
157.5kg x 3
Slingshot on
170kg x 1
182.5kg x 2 (pb2)

Shoulder dumbbell press

30kg x 10
35kg x 8
35kg x 8

Tricep pushdowns

10,10,10,10,10
93hopkinsonrIcon...11-03-2020 @ 11:11 
Avatar
Mr.Potato deadlift
Member 2675, 3712 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 10/3/20

Lat pulldown

20kg x 10
40kg x 10
60kg x 10
80kg x 10,10

Close grip lat pulldown

60kg x 10,10,10

Seated row

45kg x 10
55kg x 10
65kg x 10

Reverse bench

50kg x 10
40kg x 10,10

Lat raises

10kg x 10
12.5kg x 10,10

Face pulls

10,10,10,10,10

Rear delt machine

10,10,10,10

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