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93hopkinsonrIcon...30-04-2024 @ 10:01 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 29/4/24

Bench press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
157.5kg x 1
167.5kg x 1
176kg x 1 f2
180kg x 1
160kg x 3

T bar row

8,8,8

Face pulls

8,8,8

Banded external rotations

10,10,10
93hopkinsonrIcon...06-05-2024 @ 09:31 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
GPC North Wales qualifier 2024 - Rhyl

Weighed in at 101.2kg to compete in the 110kg open men

Squat

Warmed up to 235kg

1 - 252.5kg - good lift
2 - 267.5kg - good lift
3 - 275kg - good lift

Bench press

Warmed up to 160kg

1 - 172.5kg - good lift
2 - 180kg - good lift
3 - 185kg - no lift

Deadlift

Warmed up to 250kg

1 - 265kg - good lift
2 - 275kg - good lift
3 - 282.5kg - no lift

275/180/275 - 2.5kg natty pb total

1st place
93hopkinsonrIcon...12-05-2024 @ 19:11 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 12/5/24 - garage

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
110kg x 12
110kg x 12
110kg x 12
110kg x 12

Seated row against bands

15,15,15,15

Seated OHP

Bar x 5
60kg x 10,10
65kg x 10,10

Lat pulldown

Big stack 1 down x 5
2 down x 12,12,12
3 down x 12
93hopkinsonrIcon...13-05-2024 @ 18:44 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 13/5/24 - garage

High bar squat

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

High bar squat paused

125kg x 3
125kg x 3
93hopkinsonrIcon...17-05-2024 @ 13:07 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Post Edited: 18.05.2024 @ 10:18 AM by 93hopkinsonr
Training 16/5/24 - Bionik

Mid grip slow eccentric bench

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
127.5kg x 4
127.5kg x 5
127.5kg x 5

Wide grip pull ups

Bw x 6,6,6

Incline dumbbell press

30kg x 10
32.5kg x 10
35kg x 10
37.5kg x 10

Dumbbell seal row

22.5kg x 12,12
25kg x 12,12
93hopkinsonrIcon...18-05-2024 @ 10:18 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 17/5/24 - Bionik

2.5 stiff bar deficit deadlift

Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 5
120kg x 3
Straps on
170kg x 8
170kg x 8
170kg x 8
170kg x 8
93hopkinsonrIcon...20-05-2024 @ 11:31 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 19/5/24 - Bionik

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
112.5kg x 12
112.5kg x 12
112.5kg x 12
112.5kg x 12

T bar row

20kg x 15,15,15,15

Shoulder dumbbell press

22.5kg x 10,10
25kg x 10
27.5kg x 10

Lat pulldown

12,12,12,12
93hopkinsonrIcon...22-05-2024 @ 07:02 
Avatar
Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Post Edited: 22.05.2024 @ 07:02 AM by 93hopkinsonr
Training 20/5/24 - Bionik

High bar squat

Bar x 10
Bar x 5
75kg x 5
75kg x 5
105kg x 5
105kg x 3
145kg x 1
155kg x 8
Belt on
155kg x 8
155kg x 8
155kg x 8

Single leg quad extensions

10,10,10,10

Dumbbell hamstring curls

6kg x 10,10,10

Abductor machine

12,12,12,12

10 minutes backwards walk on treadmill
93hopkinsonrIcon...22-05-2024 @ 07:04 
Avatar
Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 21/5/24 - garage

Mid grip slow eccentric bench

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
130kg x 4 f5
130kg x 5
130kg x 4 f5

Wide grip pull ups

Bw x 6,6,6

Incline bench

Bar x 5
60kg x 5
80kg x 10,10,10

Lat pulldown

Big stack 3 down x 12,12
4 down x 12
93hopkinsonrIcon...26-05-2024 @ 09:59 
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Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 24/5/24 - garage

Deficit stiff bar sumo deadlift

Bar x 5
Bar x 5
60kg x 5
60kg x 5
100kg x 5
100kg x 3
140kg x 3
Straps on
175kg x 8
175kg x 8
175kg x 8
Belt on
175kg x 8

Stiff bar conventional deadlift

Straps on
170kg x 5
170kg x 5
93hopkinsonrIcon...27-05-2024 @ 15:39 
Avatar
Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 27/5/24 - Bionik

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
110kg x 1
115kg x 12
115kg x 12
115kg x 12
115kg x 11 f12

T bar row

20kg x 15,15
25kg x 15,15

Shoulder dumbbell press

25kg x 10,10
30kg x 10,10

Lat pulldown

30kg x 12,12
40kg x 12
50kg x 12

Dumbbell skull crushers

8kg x 10
10kg x 10
12kg x 10

8 minutes backwards walk on treadmill
93hopkinsonrIcon...28-05-2024 @ 16:20 
Avatar
Mr.Potato deadlift
Member 2675, 4648 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 28/5/24 - Bionik

High bar squat

Bar x 5
Bar x 5
75kg x 5
75kg x 5
105kg x 5
105kg x 3
145kg x 2
160kg x 8
Belt on
160kg x 8
160kg x 8
160kg x 8

Single leg quad extensions

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

Dumbbell hamstring curls

7kg x 10,10,10

10 minutes backwards walk on treadmill

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