Rise through the ranks

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93hopkinsonr		...	23-08-2024 @ 18:59
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 23/8/24 - Bionik Sumo deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 170kg x 1 210kg x 1 - mixed grip Straps on 227.5kg x 6 (beltless pb6) Belt on 227.5kg x 6 227.5kg x 6 227.5kg x 6 Farmers walk 55kg 2x10m 75kg 2x10m 90kg 2x10m Adductor machine 10,10,10,10

93hopkinsonr		...	27-08-2024 @ 10:01
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 26/8/24 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 147.5kg x 6 150kg x 6 Strict press Bar x 5 60kg x 2 70kg x 1 75kg x 8,8 Seated row 40kg x 5 50kg x 5 60kg x 8,8 Lat pulldown 45kg x 5 55kg x 5 65kg x 10,10 Tricep pushdowns 10,10,10

93hopkinsonr		...	27-08-2024 @ 18:33
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 27/8/24 - Bionik Low bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 205kg x 1 217.5kg x 5 (beltless pb2, 3, 4 &5) Belt on 217.5kg x 5 Quad extensions 45kg x 10,10,10 Hamstring curls 45kg x 10,10,10 Calf raises 25kg x 12,12 Planks Bw x 30 seconds Bw+5kg x 30 seconds

93hopkinsonr		...	30-08-2024 @ 06:51
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 29/8/24 - garage Triple paused bench Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 137.5kg x 5 Wide grip pull ups Bw x 5 Bw+6kg x 6 Incline bench press Bar x 8 60kg x 3 100kg x 1 110kg x 1 115kg x 8 105kg x 8 Neutral wide grip pull up Big stack 1 down x 5 4 down x 5 6 down x 5 8 down x 10 7 down x 10

93hopkinsonr		...	31-08-2024 @ 11:12
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 30/8/24 - garage Conventional deadlift Bar x 10 Bar x 5 60kg x 5 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 1 Straps on 207.5kg x 6 207.5kg x 10 (beltless pb10) Pendlay row 60kg x 5 100kg x 6,6

93hopkinsonr		...	03-09-2024 @ 07:54
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 1/9/24 - garage Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 152.5kg x 5 152.5kg x 6 152.5kg x 4 152.5kg x 4 Notes Hadn’t actually written a plan for today as I go on holiday tomorrow

93hopkinsonr		...	10-09-2024 @ 11:29
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 9/9/24 - Reds Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 155kg x 4 155kg x 4 155kg x 5 - threw in an extra rep 155kg x 4 Seated row 8,8,8,8 Incline dumbbell bench 42kg x 8 50kg x 8,8,8 Row machine 10,10,10,10


93hopkinsonr		...	13-09-2024 @ 10:08
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 10/9/24 - Bionik Low bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 210kg x 1 Belt on 225kg x 4 225kg x 4 225kg x 4 Quad extensions 40kg x 8,8 45kg x 8,8 Hamstring curls 45kg x 8,8,8,8

93hopkinsonr		...	13-09-2024 @ 10:10
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 12/9/24 - Bionik Close grip bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 135kg x 5 135kg x 5 135kg x 5 Strict press Bar x 5 60kg x 2 80kg x 6,6,6,6 Lat pulldown 50kg x 5 65kg x 6 70kg x 6 75kg x 6 Single arm seated row 25kg x 8,8,8,8

93hopkinsonr		...	13-09-2024 @ 17:42
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 13/9/24 - Bionik Conventional deadlift Bar x 10 Bar x 5 60kg x 5 60kg x 5 100kg x 5 100kg x 3 140kg x 3 Straps on 180kg x 1 212.5kg x 4 Belt on 212.5kg x 4 212.5kg x 4 212.5kg x 4 Ssb good mornings Bar x 5 65kg x 8,8 75kg x 8,8 Adductor machine 8,8,8,8 Planks 5kg x 30 seconds 5kg x 30 seconds 5kg x 30 seconds

93hopkinsonr		...	16-09-2024 @ 17:10
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 16/9/24 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 5 100kg x 3 120kg x 1 140kg x 1 157.5kg x 4 157.5kg x 5 157.5kg x 5 157.5kg x 4 - thought about 6 on both middle sets for a pb but wasn’t confident it was there Incline dumbbell press 42.5kg x 8 52.5kg x 8 57.5kg x 6 52.5kg x 8 Seal dumbbell row 25kg x 10,10 Seated row 50kg x 8 60kg x 8 65kg x 8,8

93hopkinsonr		...	18-09-2024 @ 16:39
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 17/8/24 - Bionik Safety bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 3 185kg x 1 Belt on 205kg x 4 205kg x 8 (pb8) 205kg x 4 Quad extensions 40kg x 8 45kg x 8 50kg x 8 57.5kg x 8 Hamstring curls 45kg x 8,8 50kg x 8 57.5kg x 8 Seated calf raises 10,10,10 Adductor machine 8,8,8,8 6 minutes backwards walk on treadmill

93hopkinsonr		...	20-09-2024 @ 06:48
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 19/9/24 - garage Close grip bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 137.5kg x 5 137.5kg x 5 137.5kg x 5 Neutral wide grip pulldown Big stack 1 down x 5 4 down x 5 5 down x 6 7 down x 6 8 down x 6 Seated OHP Bar x 5 60kg x 2 90kg x 6 100kg x 6 Single arm cable rows Big stack 1 down x 5 2 down x 8,8 Face pulls 10,10

93hopkinsonr		...	20-09-2024 @ 21:45
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 20/9/24 - garage Sumo deadlift Bar x 10 Bar x 5 60kg x 5 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 1 220kg x 1 - mixed grip Straps on, belt on 242.5kg x 4 242.5kg x 4 242.5kg x 4 242.5kg x 4 Safety bar good mornings Bar x 5 62kg x 8 72kg x 8 82kg x 8 Weighted planks 10kg x 30 seconds 10kg x 30 seconds 10kg x 30 seconds

93hopkinsonr		...	24-09-2024 @ 11:13
Mr.Potato deadlift Member 2675, 4722 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 23/9/24 - Bionik Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 140kg x 1 150kg x 1 160kg x 5 160kg x 6 (rep pb6) 160kg x 4 160kg x 4 Incline dumbbell press 50kg x 8 57.5kg x 7 52.5kg x 8 Seated row 50kg x 8 60kg x 8 70kg x 8,8 Seal dumbbell row 30kg x 10,10,10 Tricep pushdowns 10,10

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