View All Posts: 93hopkinsonr
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| » Rise through the ranks (Go to post) | 19-07-2024 @ 22:43 | ||
| Training 19/7/24 - Bionik Stiff bar conventional deadlift Bar x 5 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 170kg x 1 - mixed grip Straps on 190kg x 6 Belt on 190kg x 6 190kg x 6 190kg x 6 Pendlay row 70kg x 10 90kg x 10 105kg x 10 Farmer walk 45kg 2x10m 65kg 2x10m 85kg 2x10m 87.5kg x 10m Behind the back barbell holds 100kg x 30 seconds 100kg x 30 seconds Adductor machine 10,10,10,10 | |||
| » Rise through the ranks (Go to post) | 19-07-2024 @ 00:31 | ||
| Training 18/7/24 - Bionik Spoto press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 6 120kg x 6 120kg x 6 120kg x 6 Incline bench press Bar x 5 70kg x 1 90kg x 10 100kg x 10 105kg x 8 110kg x 6 Inverted row Bw x 8,8,8,8 T bar row 20kg x 12 25kg x 12,12 | |||
| » Rise through the ranks (Go to post) | 17-07-2024 @ 00:07 | ||
| Training 16/7/24 - 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 195kg x 6 Belt on 195kg x 6 195kg x 6 195kg x 6 Leg press 80kg x 10 120kg x 10 140kg x 10,10 Seated calf raises 20kg x 15,15,15 Adductor machine 12,12,12,12 | |||
| » Rise through the ranks (Go to post) | 15-07-2024 @ 16:23 | ||
| Training 15/7/24 - Bionik Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 130kg x 8 130kg x 8 130kg x 8 130kg x 8 Strict press Bar x 5 60kg x 1 62.5kg x 10,10,10,10 Seated row 40kg x 10,10 57.5kg x 10 65kg x 10 Lat pulldown 12,12,12,12 | |||
| » Rise through the ranks (Go to post) | 12-07-2024 @ 19:06 | ||
| Training 12/7/24 - garage Stiff bar sumo 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 210kg x 6 Belt on 210kg x 6 210kg x 6 Pendlay row 60kg x 5 90kg x 8 100kg x 8,8 | |||
| » Rise through the ranks (Go to post) | 12-07-2024 @ 14:10 | ||
| Training 11/7/24 - garage Spoto press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 115kg x 6 115kg x 6 115kg x 6 115kg x 6 Inverted row Bw x 8,8,8,8 Incline bench press Bar x 5 60kg x 3 90kg x 10 95kg x 10 100kg x 10,10 Neutral wide grip pull down Big stack 1 down x 12 3 down x 12,12 4 down x 12 | |||
| » Rise through the ranks (Go to post) | 10-07-2024 @ 10:37 | ||
| Training 9/7/24 - Bionik Safety bar squat Bar x 5 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 2 165kg x 6 165kg x 6 Belt on 165kg x 6 165kg x 10 (pb10) Leg press 40kg x 10 80kg x 10 110kg x 10,10 Farmers walks 55kg 2x10m 70kg 2x10m 80kg 2x10m Adductor machine 10,10,10,10 6 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 08-07-2024 @ 17:38 | ||
| Training 8/7/24 - Bionik Bench press Bar 3x10 70kg x 5 70kg x 5 100kg x 3 120kg x 1 127.5kg x 8 127.5kg x 8 127.5kg x 8 127.5kg x 8 Seated row 30kg x 12 40kg x 12 50kg x 12 57.5kg x 12 Strict press Bar x 6 60kg x 10,10,10,10 Lat pulldown 12,12,12,12 | |||
| » Rise through the ranks (Go to post) | 05-07-2024 @ 19:23 | ||
| Training 5/7/24 - Bionik Stiff bar sumo deadlift Bar x 10 Bar x 5 70kg x 5 70kg x 5 120kg x 3 120kg x 3 Straps on 170kg x 1 200kg x 1 205kg x 8 Belt on 205kg x 8 Stiff bar conventional deadlift Straps on 200kg x 5 Pendlay row 70kg x 5 90kg x 10,10 Behind the back barbell hold 90kg x 30 seconds 95kg x 30 seconds Adductor machine 12,12,12 Farmers walk 15kg 2 x 10m 35kg 2 x 10m 45kg 2 x 10m 55kg 2 x 10m 65kg 2 x 10m | |||
| » Rise through the ranks (Go to post) | 04-07-2024 @ 20:44 | ||
Post Edited: 05.07.2024 @ 10:29 AM by 93hopkinsonr Training 4/7/24 - 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 175kg x 1 185kg x 8 Belt on 185kg x 8 Close grip slow eccentric bench Bar 3x10 70kg x 5 70kg x 5 100kg x 3 115kg x 5 T bar row 20kg x 6 35kg x 6 45kg x 6,6 Incline dumbbell press 40kg x 10 50kg x 10 Dumbbell row 27.5kg x 12,12 10 minutes backwards walk on treadmill | |||
| » Rise through the ranks (Go to post) | 02-07-2024 @ 15:20 | ||
| Training 1/7/24 - garage Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 120kg x 1 125kg x 9 f10 125kg x 9 f10 125kg x 3 - paused Neutral wide grip pulldown Big stack 1 down x 5 4 down x 12,12 5 down x 12 Seated OHP Bar x 5 60kg x 3 80kg x 5 | |||
| » Rise through the ranks (Go to post) | 29-06-2024 @ 17:56 | ||
| Training 29/6/24 - garage Stiff bar sumo 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 200kg x 8 Belt on 200kg x 8 200kg x 8 200kg x 8 Stiff bar conventional deadlift Straps on 195kg x 5 Pendlay row 60kg x 5 72.5kg x 10 77.5kg x 10 82.5kg x 10 Hip circle abductions 12,12,12,12 Behind the back barbell holds 80kg x 30 seconds 85kg x 30 seconds | |||
| » Rise through the ranks (Go to post) | 28-06-2024 @ 16:01 | ||
| Training 28/6/24 - Bionik Close grip slow eccentric bench Bar 3x10 70kg x 5 70kg x 5 100kg x 3 112.5kg x 5 112.5kg x 5 112.5kg x 5 T bar row 20kg x 5 40kg x 6,6 45kg x 6 Incline dumbbell bench press 35kg x 10 42.5kg x 10 47.5kg x 10,10 Dumbbell row 22.5kg x 12,12 25kg x 12,12 | |||
| » Rise through the ranks (Go to post) | 26-06-2024 @ 09:45 | ||
| Training 24/6/24 - Bionik Safety bar squat Bar x 10 Bar x 5 75kg x 5 75kg x 5 105kg x 5 105kg x 3 145kg x 1 155kg x 8 Belt on 155kg x 8 155kg x 8 155kg x 10 (pb10) Dumbbell hamstring curls 10kg x 10,10,10 Single leg hamstring curls 10kg x 10,10 12.5kg x 10 Seated calf raises 25kg x 12,12,12 | |||
| » Rise through the ranks (Go to post) | 24-06-2024 @ 12:55 | ||
Post Edited: 24.06.2024 @ 12:56 PM by 93hopkinsonr Training 23/6/24 - garage Bench press Bar 3x10 60kg x 5 60kg x 5 100kg x 3 115kg x 1 122.5kg x 10 122.5kg x 10 122.5kg x 10 122.5kg x 9 f10 122.5kg x 2 - long pause Lat pulldown Big stack 1 down x 5 3 down x 5 4 down x 12 5 down x 12,12 Seated OHP Bar x 5 60kg x 5 75kg x 10,10 Face pulls 12,12,12 Notes I had to bench after 3 nights at work due to going on holiday so I’m not too concerned about the missed rep | |||