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93hopkinsonr		...	18-02-2020 @ 13:12
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 17/2/20 Squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 140kg x 3 180kg x 1 - paused Belt on 220kg x 1 242.5kg x 1 - I wanted 3/4 242.5kg oblique tear. It felt like I had a stitch but as soon as I drove up from the hole it popped like bubble wrap. Started rehab already today with some exercises and ordered some hydrapharm - unbreakable which has bpc 157 in it. Hopefully start to make a quick recovery. Next comp was supposed to be on April 18th which is just under 9 weeks away
93hopkinsonr		...	19-02-2020 @ 14:05
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Post Edited: 19.02.2020 @ 14:06 PM by 93hopkinsonr Training 18/2/20 Bench press Had no idea how this was going to go due to the oblique strain/tear from the day before. Turns out benching itself wasn’t too much of an issue, but I needed help getting off the bench after every set. Used this session as a bit of a taster and I’ll bench properly on Friday Bar 3x10 60kg x 10 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 152.5kg x 2 Squat Bar x 5,5,5 Compression of the body in the hole of the squat was painful, but I’m going to keep on with active recovery
93hopkinsonr		...	20-02-2020 @ 20:50
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 19/2/20 Squat Bar x 10 Bar x 5 40kg x 5,5,5 Lat pull down 12,12,12,12 Close grip lat pull down - couldn’t do. Too painful on oblique Seated row 10,10,10,10 Lat raises 12,12,10 Face pulls 10,10,10,10 Rear delt flies 10,10,10,10 Single arm preacher curls 10,10,10
93hopkinsonr		...	20-02-2020 @ 20:52
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Post Edited: 20.02.2020 @ 20:54 PM by 93hopkinsonr Training 20/2/20 Deadlift Bar x 10 - conventional Bar x 5 60kg x 5 - conventional 60kg x 5 60kg x 5 - conventional 60kg x 5 Painful at the bottom when gripping the bar, especially on conventional. Hoping this active recovery helps the oblique heal quicker Hamstring curls 10,10,10,10 Quad extensions 10,10,10,10 An machine 10,10,10,10 Rehab exercises for oblique Using the hydrapharm: unbreakable for the bpc in it. 3 tablets a day at the moment. The rehab continues
93hopkinsonr		...	21-02-2020 @ 23:32
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 21/2/20 Bench press Bar 3x10 60kg x 10 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 152.5kg x 4 152.5kg x 4 152.5kg x 4 152.5kg x 4 (4x4 pb) Chest dumbbell press 40kg x 5 50kg x 2 60kg x 2 - didn’t feel hard but this weight hurt my oblique 50kg x 10 Shoulder dumbbell press 30kg x 5 30kg x 8
93hopkinsonr		...	22-02-2020 @ 23:25
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 22/2/20 Lat pull down 25kg x 10 45kg x 10 65kg x 10 75kg x 10,10 Close grip lat pull down 20kg x 10 30kg x 10 40kg x 10 Seated row 40kg x 10 50kg x 10 60kg x 10 Reverse bench 40kg x 10 50kg x 10 60kg x 10 45kg x 12 Lat raises 10kg x 10 12.5kg x 10,10 10kg x 10 Face pulls 10,10,10,10 Rear delt flies 10,10,10,10
93hopkinsonr		...	28-02-2020 @ 14:16
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Post Edited: 28.02.2020 @ 14:17 PM by 93hopkinsonr Training 27/2/20 Continuing the rehab for the oblique injury Squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 80kg x 5 60kg x 10 60kg x 10 - could still feel oblique in the hole on all reps Quad extensions 10,10,10,10 Hamstring curls 10,10,10,10 Standing weighted twists 10kg x 10,10 - didn’t like these. Fatigued shoulders more than obliques Ab machine 10,10,10
93hopkinsonr		...	29-02-2020 @ 02:01
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 28/2/20 Bench press Bar 3x10 60kg x 10 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 5 140kg x 5 140kg x 3 - CGBP Slingshot on 160kg x 1 170kg x 1 180kg x 1 Shoulder dumbbell press 30kg x 10 35kg x 5 30kg x 10
93hopkinsonr		...	02-03-2020 @ 10:18
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 1/3/20 Sumo deadlift Bar x 10,5 Bar x 5 - conventional 60kg x 10 60kg x 5 - conventional 100kg x 5 100kg x 5 - conventional 100kg x 5 100kg x 5 - conventional I could still feel my oblique/abs when bracing at the bottom of the movement Single leg quad extensions 10,10,10,10 Hamstring curls 10,10,10,10 Rear delt flies 10,10,10,10 Face pulls 10,10,10,10,10
93hopkinsonr		...	02-03-2020 @ 23:21
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 2/3/20 Bench press Bar 3x10 60kg x 10 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 157.5kg x 2 157.5kg x 3 157.5kg x 2 Chest dumbbell press 50kg x 2 60kg x 3 50kg x 10 Shoulder dumbbell press 30kg x 10 35kg x 6 35kg x 6 Tricep pushdowns 12,12,12,12
93hopkinsonr		...	03-03-2020 @ 23:14
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 3/3/20 Squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 3 100kg x 3 100kg x 10 - I could feel my oblique slightly on the 100s but nothing really on the bar or 60 which is good progress Hamstring curls 10,10,10 Quad extensions 10,10,10
93hopkinsonr		...	07-03-2020 @ 11:04
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	5/3/20 Back workout Lat pull down 10,10,10,10,10 Close grip lat pull down 10,10,10,10 Seated row 10,10,10,10,10 Lat raises 10,10,10 Face pulls 10,10,10,10
93hopkinsonr		...	09-03-2020 @ 10:16
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 8/3/20 Squat Bar x 10 Bar x 5 60kg x 10 60kg x 5 100kg x 5 100kg x 3 120kg x 5 120kg x 10 120kg x 10 Quad extensions 10,10,10,10 Hamstring curls 10,10,10,10
93hopkinsonr		...	10-03-2020 @ 10:02
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 9/3/20 Bench press Bar 3x10 60kg x 10 60kg x 5 80kg x 5 100kg x 3 120kg x 1 140kg x 1 157.5kg x 4 (pb4) 157.5kg x 3 157.5kg x 3 Slingshot on 170kg x 1 182.5kg x 2 (pb2) Shoulder dumbbell press 30kg x 10 35kg x 8 35kg x 8 Tricep pushdowns 10,10,10,10,10
93hopkinsonr		...	11-03-2020 @ 11:11
Mr.Potato deadlift Member 2675, 4629 posts SQ 300, BP 200, DL 300 800.0 kgs @ 110kgs UnEq	Training 10/3/20 Lat pulldown 20kg x 10 40kg x 10 60kg x 10 80kg x 10,10 Close grip lat pulldown 60kg x 10,10,10 Seated row 45kg x 10 55kg x 10 65kg x 10 Reverse bench 50kg x 10 40kg x 10,10 Lat raises 10kg x 10 12.5kg x 10,10 Face pulls 10,10,10,10,10 Rear delt machine 10,10,10,10

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