REGISTER AN ACCOUNT
Who's Online - 0 members and 193 guests
You are here: HomeForum93hopkinsonr → View All Posts

View All Posts: 93hopkinsonr

12345678910 ... ... 299300301302303304305306307308309

» Rise through the ranks (Go to post)16-04-2024 @ 15:25 
Training 16/4/24

Safety bar squat

Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 3
142kg x 3
182kg x 1
207kg x 1
Belt on
227kg x 3 (pb3)
217kg x 3
217kg x 3

Elevated heel goblet squat

15kg x 8
20kg x 8,8

Kettlebell swing

15kg x 10,10,10

Hip circle abductions

8,8,8
» Rise through the ranks (Go to post)16-04-2024 @ 01:41 
Training 15/4/24

Bench press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 1
162.5kg x 1
172.5kg x 1 f2 - first rep missed of the whole trip. Just back from 3 days in Copenhagen

Spoto press

145kg x 5
145kg x 5

Seated row against bands

6,6,6,8

Shoulder dumbbell press

20kg x 6
30kg x 6
40kg x 6,6

Single arm cable row

20kg x 8
25kg x 8
30kg x 8
35kg x 8

10 minutes backwards walk on treadmill
» Rise through the ranks (Go to post)12-04-2024 @ 09:12 
Training 10/4/24

Spoto press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 5
140kg x 5
140kg x 5

Close grip incline

Bar x 5
70kg x 3
100kg x 1
110kg x 5
110kg x 5
110kg x 5

Dumbbell seal row

20kg x 6
30kg x 6
40kg x 6,6

Lat pulldown

8,8,8

10 minutes backwards walk on treadmill
» Rise through the ranks (Go to post)10-04-2024 @ 09:15 
Training 9/4/24

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
220kg x 1
240kg x 1 - (beltless pb)
Belt on
260kg x 2
225kg x 3
225kg x 3

Quad extensions

8,8,8

Hamstring curls

8,8,8

Abductor machine

10,10,10,10

10 minutes backwards walk on treadmill
» Rise through the ranks (Go to post)08-04-2024 @ 06:13 
Training 7/4/24

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 1
170kg x 2
150kg x 4
150kg x 4

Neutral wide grip pulldown

Big stack 1 down x 5
5 down x 6
7 down x 6
8 down x 6
9 down x 6

Seated OHP

Bar x 5
60kg x 2
80kg x 1
87.5kg x 6
90kg x 6,6,6

Single arm cable row

Big stack 1 down x 8,8
2 down x 8,8
» Rise through the ranks (Go to post)06-04-2024 @ 20:38 
Training 5/4/24

Sumo deadlift

Bar x 10
Bar x 5
70kg x 5
70kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1
205kg fail DOH. Very close
225kg x 1 - mixed grip
Straps on
242.5kg x 5 (beltless pb4 &pb5)
Belt on
242.5kg x 4

Safety bar good mornings

70kg x 3
90kg x 3
100kg x 1
110kg x 6

Behind the back barbell holds

145kg x 20 seconds
145kg x 10 seconds

Hip circle abductions

15,15

10 minutes backwards walk on treadmill
» Rise through the ranks (Go to post)04-04-2024 @ 16:48 
Training 4/4/24

Larsen press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
145kg x 6 (pb6)

Wide grip pull up

Bw x 6,6

Neutral wide grip pulldown

Big stack 1 down x 3
4 down x 3
7 down x 8

Incline bench press

Bar x 5
60kg x 2
100kg x 1
110kg x 1
115kg x 6
115kg x 8

Face pulls

12,12,12

Banded external rotations

10,10,10
» Rise through the ranks (Go to post)02-04-2024 @ 06:11 
Training 1/4/23

Safety bar squat

Bar x 10
Bar x 5
62kg x 5
62kg x 5
102kg x 5
102kg x 3
142kg x 3
182kg x 1
202kg x 4
Belt on
202kg x 4

Elevated heel goblet squat

15kg x 12,12,12

Hip circle abductions

15,15
» Rise through the ranks (Go to post)01-04-2024 @ 10:39 
Training 31/3/24

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
157.5kg x 4
157.5kg x 4

Neutral wide grip pulldown

Big stack 1 down x 5
4 down x 5
6 down x 5
8 down x 6,6

Seated OHP

Bar x 5
60kg x 2
80kg x 1
85kg x 6
87.5kg x 6

Lat pulldown

Big stack 1 down x 5
4 down x 5
6 down x 5
8 down x 8,8

JM press

40kg x 8

Travel pushdowns

12,12
» Rise through the ranks (Go to post)29-03-2024 @ 17:52 
Training 29/3/24

Conventional deadlift

Bar x 10
Bar x 5
70kg x 5
70kg x 5
120kg x 3
120kg x 3
170kg x 1
200kg x 1
Straps on
222.5kg x 5 (beltless pb4 & pb5)
Belt on
222.5kg x 4
222.5kg x 4
222.5kg x 4

Safety bar good mornings

Bar x 5
65kg x 3
85kg x 6
95kg x 6
105kg x 6

Behind the back barbell holds

140kg x 20 seconds
140kg x 20 seconds

10 minutes backwards walk on treadmill

Dumbbell side bend

9kg x 10
12kg x 10
15kg x 10

Hip circle abductions

12,12,12
» Rise through the ranks (Go to post)28-03-2024 @ 20:40 
Training 28/3/24

Larsen press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 5
140kg x 5
140kg x 5

Lat pulldown

57.5kg x 8
72.5kg x 8
87.5kg x 8

Incline dumbbell press

40kg x 3
47.5kg x 8
55kg x 10

Dumbbell row

40kg x 10
47.5kg x 10

8 minutes backwards walk on treadmill
» Rise through the ranks (Go to post)27-03-2024 @ 17:54 
Training 27/3/24

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
215kg x 1
232.5kg x 1 (beltless pb)
Belt on
240kg x 3
215kg x 4
215kg x 4

Quad extension

30kg x 10
35kg x 10
40kg x 10
45kg x 10

Dumbbell hamstring curl

12kg x 10,10,10

10 minutes backwards walk on treadmill
» Rise through the ranks (Go to post)27-03-2024 @ 11:01 
Training 26/3/24

Bench press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
155kg x 4
155kg x 4
155kg x 4
155kg x 4

Strict press

Bar x 5
70kg x 2
80kg x 1
85kg x 5,5,5,5

Banded seated row

8,8,8,8

Lat pulldown

50kg x 5
57.5kg x 8
65kg x 8
72.5kg x 8
80kg x 8

Dumbbell skull crushers

9kg x 10
12kg x 10
15kg x 10

8 minutes backwards walk on treadmill
» Rise through the ranks (Go to post)24-03-2024 @ 07:46 
Training 22/3/24

Larsen press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
135kg x 5
135kg x 5
135kg x 5

Neutral wide grip lat pulldown

Big stack 1 down x 5
4 down x 5
6 down x 6
7 down x 6
8 down x 6

Incline bench press

Bar x 5
60kg x 3
100kg x 1
110kg x 8,8

Dumbbell row

44kg x 10,10
» Rise through the ranks (Go to post)21-03-2024 @ 20:13 
Training 21/3/24

Sumo deadlift

Bar x 10
Bar x 5
70kg x 5
70kg x 5
110kg x 5
110kg x 3
150kg x 3
190kg x 1
200kg x 1
220kg x 1 - mixed grip
Straps on
232.5kg x 4
Belt on
232.5kg x 4
232.5kg x 4
232.5kg x 4

Ssb good mornings

Bar x 3
55kg x 3
75kg x 1
85kg x 6
90kg x 6
95kg x 6
100kg x 6

Behind the back barbell holds

135kg x 20 seconds
135kg x 20 seconds

Hip circle abductions

10,10,10

10 minutes backwards walk on treadmill

12345678910 ... ... 299300301302303304305306307308309

You are here: HomeForum93hopkinsonr → View All Posts
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions