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93hopkinsonrIcon...11-11-2021 @ 19:21 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 11/11/21

Spoto press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 5 (pb5)
152.5kg x 5
152.5kg x 5

Lat pull down

Big stack 1 down x 5
4 down x 5
6 down x 5
7 down x 8,8
8 down x 8

Incline dumbbell press

20kg x 3
44kg x 3
57kg x 6,6,6

Face pulls

8,8,8,8

Banded external rotations

12,12,12
93hopkinsonrIcon...13-11-2021 @ 06:47 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 12/11/21

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
220kg x 1 - mixed grip
Belt on
245kg x 1 - mixed grip
Straps on
265kg x 1
285kg x 1 f2

Conventional

245kg x 4 - mixed grip
245kg x 4
260kg x 1

Hamstring curls

10,10,10,10

Notes

Bit of a nightmare missing the second rep on my final heavy deadlift session before competition. I really need to improve my deadlift next year. I’m fed up of it being in this range
93hopkinsonrIcon...16-11-2021 @ 18:56 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 16/11/21

Spoto press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
155kg x 5 (pb5)

Incline bench press

Bar x 8
60kg x 3
80kg x 1
90kg x 6
100kg x 6
110kg x 6,6

Lat pull down

Big stack 3 down x 5
5 down x 5
7 down x 8
8 down x 8,8

Face pulls

8,8,8,10

Banded external rotations

12,12,12

Notes

I pulled my pec 3 days ago at work so opted to do my “lighter” pressing session first this week. The reps strength wise were easy but on the limit of what my pec could take
93hopkinsonrIcon...17-11-2021 @ 19:09 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 17/11/21

Low bar squat

Bar x 10
Bar x 5
65kg x 10
65kg x 5
105kg x 5
105kg x 3
145kg x 3
185kg x 1
Belt on
225kg x 1
255kg x 1
277.5kg x 1 (pb in sleeves)
235kg x 4
235kg x 4

Quad extensions

10,10,10,10
93hopkinsonrIcon...19-11-2021 @ 23:57 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 19/11/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
167.5kg x 4 (pb4)
140kg x 5

Pronated grip pull down

Big stack 1 down x 5
3 down x 5
6 down x 8
7 down x 8
8 down x 8

Z press

Bar x 5
60kg x 6
70kg x 6,6
65kg x 6

Single arm cable row

8,8,8,8

Face pulls

12,12,12
93hopkinsonrIcon...20-11-2021 @ 18:55 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 20/11/21

Sumo deadlift

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
Mixed grip
220kg x 1
Belt on
260kg x 1
290kg x fail, half arsed unplanned attempt
222.5kg x 3
222.5kg x 3
Straps on
222.5kg x 3
222.5kg x 3
222.5kg x 3

Hamstring curls

10,10,10,10
93hopkinsonrIcon...22-11-2021 @ 22:57 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 22/11/21

Weird one today

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
175kg x fail - tendonitis really badly in both forearms
160kg x 1
175kg x 1
183.5kg x 1 f2
170kg x 4 (pb4)

Lat pulldown

Big stack 1 down x 8
3 down x 8
5 down x 8
7 down x 8
8 down x 8
9 down x 8

Face pulls

10,10,10

Notes

I’ve had to squash a few heavy sessions together due to a pec injury sustained at work. It wasn’t ideal and my tendonitis wasn’t right from the start of the session but I’ve managed to salvage it somewhat. After comp and a couple of weeks rest I should be good to go over 200kg
93hopkinsonrIcon...30-11-2021 @ 10:02 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Post Edited: 30.11.2021 @ 10:03 AM by 93hopkinsonr
GPC British Championships 2021, Abergele, Wales

Weighed in at 104.55kg to compete in the 110kg opens.

I bombed out. Missed all 3 squats. I’m extremely confident my first 2 squats were sufficient depth but it is what it is.

Squat - in knee sleeves

Warmed up to 250kg

1 - 265kg. Moved easily enough, but reds for depth. No lift
2 - 270kg. Moved a bit better and even better depth but still got reds. No lift
3 - 270kg. Changed my stance to try and get lower and lost it at the bottom. No lift

Bench press

Warmed up to 170kg

1 - 180kg. Good lift, competition pb
2 - 187.5kg. Good lift, competition pb
3 - 192.5kg. Good lift, competition pb

Deadlift

Warmed up to 250kg

1 - 265kg. Easy, good lift
2 - 280kg. Moved better than I thought but my callous tore off. Good lift
3 - 292.5kg. Even with the torn callous I hit this which surprised me. Good lift, competition pb.

So obviously no total as I bombed on squat but had I been given the lifts I got which I’m 100% we’re below parallel I would have annihilated my pb total. Also this was just in knee sleeves and my best total is in wraps.

Lots of positives to take and I’m hungry for the next competition already
93hopkinsonrIcon...04-12-2021 @ 06:52 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 2/12/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
180kg x 1
200kg x fail
185kg x 2 (pb2)
150kg x 8 (pb6, pb7, pb8)

Lat pulldown

Big stack 1 down x 5
3 down x 5
5 down x 8
6 down x 8
7 down x 8

Close grip incline bench

Bar x 5
60kg x 4
80kg x 1
100kg x 1
120kg x 6,6

Face pulls

12,12,12

Banded external rotations

12,12,12

Notes

In hindsight I shouldn’t have attempted the 200kg. I had some elbow tendonitis but I went for it anyway. I’m going to do a Spoto press on Sunday and then attempt a pb again on Thursday.
93hopkinsonrIcon...06-12-2021 @ 06:34 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 5/12/21

Spoto press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
160kg x 5 (pb5)

Mid grip slow eccentric bench

135kg x 5 (pb5)

Seated row

8,8,8

Wide grip strict press

Bar x 5
60kg x 3
80kg x 1
100kg x 4
80kg x 6

Lat pull down

8,8,8
93hopkinsonrIcon...10-12-2021 @ 10:28 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 10/12/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
180kg x 1
190kg x 1
200kg x fail - close but no cigar
150kg x 10 (pb10)

Incline bench press

Bar x 5
60kg x 3
80kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 1 (pb)
160kg x 1 (pb)

Notes

A very good bench pressing cycle. PB’s from 10 reps down to 2 and in all variations including a 15kg competition bench pb. The only missing piece was the 200kg single in the gym. New build up now anyway, I don’t want to keep going for it
93hopkinsonrIcon...12-12-2021 @ 12:26 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 10/12/21

Worked up to a 220kg sumo deadlift and then a 250kg conventional.

Safety bar squat

240kg x 1 (pb)
93hopkinsonrIcon...12-12-2021 @ 17:27 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 12/12/21

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10
112.5kg x 10

Lat pulldown

Big stack 1 down x 5
3 down x 12,12,12
4 down x 12,12

Shoulder dumbbell press

20kg x 8
44kg x 8
20kg x 8,8

Bent over row

60kg x 10,10,10,10
93hopkinsonrIcon...14-12-2021 @ 01:20 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 13/12/21

High bar squat paused

Bar x 10
Bar x 5
65kg x 10
65kg x 5
105kg x 5
105kg x 3
145kg x 1
150kg x 8
150kg x 8
Belt on
150kg x 8
150kg x 8

Stiff leg deadlift

60kg x 5
100kg x 5
140kg x 8
150kg x 8
160kg x 8
93hopkinsonrIcon...15-12-2021 @ 18:45 
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Mr.Potato deadlift
Member 2675, 4618 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 15/12/21

Larsen press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 1
105kg x 6
105kg x 6
105kg x 6
105kg x 6

Neutral grip pull ups

Bw x 8,8,8,8

Incline bench press

Bar x 8
60kg x 3
100kg x 1
105kg x 8,8,8,8

Close grip lat pull down

Big stack 1 down x 5
3 down x 8
4 down x 8,8
5 down x 8

Tricep pushdowns

12,12,12

Face pulls

12,12

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