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93hopkinsonrIcon...22-12-2023 @ 10:11 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 21/12/23

Triple paused bench

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 5
120kg x 5
120kg x 5

Incline dumbbell press

32kg x 10
36kg x 10
42.5kg x 10
47.5kg x 10
55kg x 5

Reverse bench against bands

12,12,12,12

Wide grip pull ups

Bw x 6,6,6
93hopkinsonrIcon...22-12-2023 @ 20:55 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 22/12/23

Stiff bar sumo deadlift

Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
Straps on
185kg x 8
Belt on
185kg x 8
185kg x 8
185kg x 8

Stiff bar conventional deadlift

Straps on
120kg x 3
160kg x 5
160kg x 5

Ssb good morning

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

10 minutes backwards walk on treadmill
93hopkinsonrIcon...26-12-2023 @ 20:26 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 26/12/23

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
122.5kg x 10
122.5kg x 10
122.5kg x 10
122.5kg x 10

Single arm cable row

Big stack 1 down x 12,12,12,12

Seated OHP

Bar x 5
60kg x 1
65kg x 8,8,8,8

Lat pulldown

Big stack 1 down x 5
3 down x 10,10
5 down x 10,10
93hopkinsonrIcon...28-12-2023 @ 00:05 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 27/12/23

Safety bar squat

Bar x 10
Bar x 5
75kg x 5
75kg x 5
125kg x 3
125kg x 3
145kg x 8
Belt on
145kg x 8
145kg x 8
145kg x 8

Quad extensions

10,10,10,10

Sssb calf raises

75kg x 10,10,10

Hip circle abductors

10,10,10

10 mins backwards walk on treadmill
93hopkinsonrIcon...30-12-2023 @ 11:27 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 29/12/23

Triple paused bench press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
125kg x 5
125kg x 5
125kg x 5

Incline dumbbell press

40kg x 10,10
47.5kg x 10
55kg x 6

Wide grip pull up

Bw x 6
Bw +7kg x 6,6

Reverse bench against bands

12,12,12,12

6 minutes backwards walk on treadmill
93hopkinsonrIcon...30-12-2023 @ 20:41 
Avatar
Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 30/12/23

Stiff bar sumo deadlift

Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
Straps on
190kg x 8
Belt on
190kg x 8
190kg x 8
190kg x 8

Stiff bar conventional deadlift

Straps on
170kg x 5
170kg x 5

Safety bar good mornings

25kg x 5
55kg x 10
65kg x 10
70kg x 10

5 minutes backwards walk on treadmill
WiegieboardIcon...30-12-2023 @ 23:59 
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as crimson as my last victims underclothing.....
Member 899, 11361 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Do you do the backwards walk for ypur knees or is it for quads or what?
I've been thinking about it for a while as they say it's good for your knee health.
93hopkinsonrIcon...02-01-2024 @ 06:45 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Wiegieboard said:Do you do the backwards walk for ypur knees or is it for quads or what?
I've been thinking about it for a while as they say it's good for your knee health.


Yeah itís for knee health mate. I had a really bad knee injury in May. Itís still not 100% now but the backwards work definitely helps. Keep the treadmill turned off so youíre pushing the belt around yourself
93hopkinsonrIcon...02-01-2024 @ 06:48 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 1/1/24

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
125kg x 10
125kg x 10
125kg x 10
125kg x 10

Dumbbell row

22.5kg x 12
27.5kg x 12
32kg x 12
36kg x 12

Strict press

Bar x 5
60kg x 1
70kg x 8
70kg x 8
70kg x 8
70kg x 8

Lat pulldown

40kg x 12
45kg x 12
50kg x 12
57.5kg x 12
93hopkinsonrIcon...03-01-2024 @ 06:44 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 2/1/24

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 8
Belt on
185kg x 8
185kg x 8
185kg x 8

Single leg calf raises

10kg x 12,12,12

Hip circle abduction

12,12,12
93hopkinsonrIcon...05-01-2024 @ 06:51 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 4/1/23

Triple paused bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
130kg x 5
130kg x 5
130kg x 5

Wide grip pull up

Bw x 6
Bw+10kg x 6,6

Incline bench press

Bar x 5
60kg x 3
100kg x 10
105kg x 10

Neutral wide grip pulldown

Big stack 1 down x 5
4 down x 5
6 down x 12
7 down x 12
93hopkinsonrIcon...07-01-2024 @ 00:13 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 6/1/24

Sumo deadlift

Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
Straps on
195kg x 8
Belt on
195kg x 8
195kg x 8
195kg x 8

Conventional deadlift

Straps on
160kg x 1
180kg x 5 - belt on
180kg x 5

Safety bar good mornings

Bar x 5
65kg x 10
70kg x 10
75kg x 10

12 minutes backwards walk on treadmill
93hopkinsonrIcon...08-01-2024 @ 17:41 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 8/1/24

Bench press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
127.5kg x 10
127.5kg x 10

Dumbbell row

40kg x 12,12

Strict press

Bar x 5
60kg x 1
75kg x 8
75kg x 8

Lat pulldown

20kg x 5
40kg x 5
57.5kg x 10
65kg x 10

Ssb JM presses

25kg x 8
35kg x 8
45kg x 8

10 minutes backwards walk on treadmill
93hopkinsonrIcon...09-01-2024 @ 22:01 
Avatar
Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 9/1/24

Safety bar squat

Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 5
142kg x 3
157kg x 8
Belt on
157kg x 8

Elevated heels goblet squat

Bw x 12,12,12

Hip circle abductions

15,15

Safety bar calf raises

82kg x 15,15
93hopkinsonrIcon...11-01-2024 @ 23:22 
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Mr.Potato deadlift
Member 2675, 4680 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 11/1/24

Triple paused bench

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
130kg x 1
135kg x 5

Wide grip pull ups

Bw x 6
Bw+12kg x 6

Incline dumbbell press

40kg x 10
47.5kg x 10
55kg x 7

Reverse bench against bands

12,12,12

5 minutes backwards walk on treadmill

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