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93hopkinsonrIcon...14-01-2022 @ 06:25 
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Mr.Potato deadlift
Member 2675, 4176 posts
SQ 300, BP 197.5, DL 300
797.5 kgs @ 110kgs UnEq
Training 13/1/22

Mid grip slow eccentric bench

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 5
120kg x 5
120kg x 5

Wide grip pull ups

Bw x 6
Bw +5kg x 6,6

Seated OHP

Bar x 5
60kg x 3
70kg x 8,8,8,8

Lat pulldown

Big stack 1 down x 5
3 down x 5
5 down x 10,10,10,10
93hopkinsonrIcon...16-01-2022 @ 22:50 
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Mr.Potato deadlift
Member 2675, 4176 posts
SQ 300, BP 197.5, DL 300
797.5 kgs @ 110kgs UnEq
Training 16/1/22

Deficit paused sumo deadlift (2 deficit)

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
Straps on
160kg x 1
Belt on
177.5kg x 8
177.5kg x 8

Conventional 2 deficit deadlift

Belt on, straps on
177.5kg x 5

Hamstring curls

15,15,15

Side bends

30kg x 10,10,10
93hopkinsonrIcon...17-01-2022 @ 22:27 
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Mr.Potato deadlift
Member 2675, 4176 posts
SQ 300, BP 197.5, DL 300
797.5 kgs @ 110kgs UnEq
Post Edited: 17.01.2022 @ 22:28 PM by 93hopkinsonr
Training 17/1/22

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
130kg x 8
130kg x 8
130kg x 8
130kg x 8

Seated row

Big stack 1 down x 5
3 down x 5
5 down x 10
6 down x 10,10
7 down x 10

Incline dumbbell press

20kg x 5
44kg x 10
55kg x 6
44kg x 12,12

Inverted row

12,12,12,12

Tricep pushdowns

15,15,15

Pronated grip wrist curl

3kg x 10
5kg x 10,10

Dumbbell hammer curls

16kg x 10,10,10
93hopkinsonrIcon...18-01-2022 @ 23:56 
Avatar
Mr.Potato deadlift
Member 2675, 4176 posts
SQ 300, BP 197.5, DL 300
797.5 kgs @ 110kgs UnEq
Training 18/1/22

Safety bar squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
80kg x 6
100kg x 6
110kg x 6
120kg x 6

Front squat

Bar x 5
60kg x 5
80kg x 5
80kg x 5

Quad extensions

15,15,15,15

Notes

Still taking it easy with the bad back. I was 75kg away from my prescribed weight last week and Ive got that back to 50kg this week as I was supposed to do 170kg 4x6

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