View All Posts: 93hopkinsonr
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| » Rise through the ranks (Go to post) | 02-02-2024 @ 12:47 | ||
| Training 1/2/24 Spoto press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 122.5kg x 6 122.5kg x 6 122.5kg x 6 122.5kg x 6 Close grip incline bench Bar x 3 70kg x 1 95kg x 1 105kg x 5,5,5 Dumbbell seal row 17.5kg x 8,8 20kg x 8,8 Lat pulldown 50kg x 5 72.5kg x 6,6 80kg x 6 5 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 30-01-2024 @ 19:20 | ||
| Training 30/1/24 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 1 197.5kg x 6 (beltless pb6) Belt on 197.5kg x 6 197.5kg x 6 197.5kg x 6 Elevated heel goblet squat Bw x 12 10kg x 12 15kg x 12 20kg x 12 Hip circle abductions 15,15,15 Seated calf raises 20kg x 15,15 25kg x 15 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 29-01-2024 @ 17:09 | ||
| Training 29/1/24 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 130kg x 1 135kg x 8 135kg x 8 135kg x 8 135kg x 8 Reverse bench against bands 10,10,10,10 Shoulder dumbbell press 30kg x 8 35kg x 8 40kg x 8,8 T bar row 10,10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 27-01-2024 @ 10:35 | ||
| Training 26/1/24 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 205kg x 6 Belt on 205kg x 6 205kg x 6 205kg x 6 Front squat Bar x 5 75kg x 3 105kg x 5,5,5 Behind the back barbell holds 100kg x 30 seconds 100kg x 30 seconds Kettlebell swings 12kg x 10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 25-01-2024 @ 18:33 | ||
| Training 24/1/24 Spoto press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 117.5kg x 6 117.5kg x 6 117.5kg x 6 117.5kg x 6 Close grip incline bench Bar x 5 60kg x 2 100kg x 1 112.5kg x 2 f3 102.5kg x 5 102.5kg x 5 Neutral wide grip lat pulldown Big stack 1 down x 5 4 down x 8 5 down x 8 6 down x 8,8 Wide grip pull up Bw x 6 Bw+10kg x 6,6 | |||
| » Rise through the ranks (Go to post) | 23-01-2024 @ 06:44 | ||
| Training 22/1/24 Safety bar squat Bar x 10 Bar x 5 62kg x 5 62kg x 5 102kg x 5 102kg x 3 142kg x 3 164.5kg x 6 164.5kg x 6 Belt on 164.5kg x 6 164.5kg x 6 Elevated heel goblet squat Bw x 12 Bw+5kg x 12,12 Hip circle abductors 12,12,12 | |||
| » Rise through the ranks (Go to post) | 21-01-2024 @ 17:03 | ||
| Training 21/1/24 Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 132.5kg x 8 132.5kg x 8 132.5kg x 8 132.5kg x 8 Reverse bench against bands 10,10,10,10 Shoulder dumbbell press 27.5kg x 8 30kg x 8 32kg x 8 36kg x 8 Close grip lat pulldown 50kg x 10 57.5kg x 10 65kg x 10 72.5kg x 10 Ssb JM presses 45kg x 8 50kg x 8 55kg x 8 Dumbbell curls 12kg x 10,10,10 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 19-01-2024 @ 19:23 | ||
| Training 19/1/24 Stiff bar 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 - mixed grip Straps on 185kg x 6 185kg x 6 Belt on 185kg x 6 185kg x 6 Pendlay row Bar x 5 60kg x 8 80kg x 8 85kg x 8 Kettlebell row 10kg x 10,10 15kg x 10 | |||
| » Rise through the ranks (Go to post) | 19-01-2024 @ 00:19 | ||
| Training 18/1/24 Spoto press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 112.5kg x 6 112.5kg x 6 112.5kg x 6 112.5kg x 6 Close grip incline bench Bar x 3 60kg x 2 100kg x 1 112.5kg x 3 112.5kg x 3 112.5kg x 3 Reverse bench against bands 10,10,10,10 Wide grip pull ups Bw x 6 Bw+15kg x 6,6 8 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 16-01-2024 @ 22:33 | ||
| Training 16/1/24 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 1 192.5kg x 6 192.5kg x 6 Belt on 192.5kg x 6 Goblet squat Bw x 12 Bw+5kg x 12,12 | |||
| » Rise through the ranks (Go to post) | 15-01-2024 @ 06:11 | ||
| Training 14/1/24 Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 130kg x 8 130kg x 8 130kg x 8 130kg x 8 Reverse bench against bands 10,10,10,10 Seated OHP Bar x 5 60kg x 2 67.5kg x 8,8,8,8 Single arm cable row Big stack 1 down x 10,10 2 down x 10,10 | |||
| » Rise through the ranks (Go to post) | 12-01-2024 @ 16:42 | ||
| Training 12/1/24 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 200kg x 1 - mixed grip Straps on 205kg x 8 - beltless pb8 Belt on 205kg x 8 Stiff bar Conventional deadlift Straps on 170kg x 1 185kg x 5 Safety bar good mornings Bar x 5 65kg x 5 85kg x 10 5 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 11-01-2024 @ 23:22 | ||
| 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 | |||
| » Rise through the ranks (Go to post) | 09-01-2024 @ 22:01 | ||
| 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 | |||
| » Rise through the ranks (Go to post) | 08-01-2024 @ 17:41 | ||
| 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 | |||