Rise through the ranks
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93hopkinsonr13/03/18 @ 01:10
Training 12/3/18
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 2
140kg x 1
155kg x 1
165kg x fail lol. Bit weird. 155 was easy but it just accepted it given I benched 4 days ago
142.5kg x 2
142.5kg x 3
Dumbbell press
40kg x 8
40kg x 8
Dumbbell skills crushers
12.5kg x 10
12.5kg x 10
12.5kg x 10
7.5kg x 15
Flies
12.5kg x 10
12.5kg x 10
Rear delt flies
5kg x 10
7.5kg x 10
7.5kg x 10
Notes
600mg ibuprofen. Forearm really sore at the start but eased off. Cleaner eating started today with tracking diet. Form was much better with arse on bench on every rep
Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 2
140kg x 1
155kg x 1
165kg x fail lol. Bit weird. 155 was easy but it just accepted it given I benched 4 days ago
142.5kg x 2
142.5kg x 3
Dumbbell press
40kg x 8
40kg x 8
Dumbbell skills crushers
12.5kg x 10
12.5kg x 10
12.5kg x 10
7.5kg x 15
Flies
12.5kg x 10
12.5kg x 10
Rear delt flies
5kg x 10
7.5kg x 10
7.5kg x 10
Notes
600mg ibuprofen. Forearm really sore at the start but eased off. Cleaner eating started today with tracking diet. Form was much better with arse on bench on every rep
93hopkinsonr13/03/18 @ 23:57
Training 13/3/18
Sumo deadlift
Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Straps on, belt on
252.5kg x 1
275kg x 2
Conventional deadlift
250kg x 3 (pb3)
250kg x 2 f3
Lat pull down
70kg x 10
80kg x 10
80kg x 10
Close grip pull down
60kg x 10
70kg x 10
70kg x 10
Notes
Adductor still not 100% as I’m restricting myself but it’s nearly there. Hopefully I can start pushing past 300kg soon
Sumo deadlift
Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Straps on, belt on
252.5kg x 1
275kg x 2
Conventional deadlift
250kg x 3 (pb3)
250kg x 2 f3
Lat pull down
70kg x 10
80kg x 10
80kg x 10
Close grip pull down
60kg x 10
70kg x 10
70kg x 10
Notes
Adductor still not 100% as I’m restricting myself but it’s nearly there. Hopefully I can start pushing past 300kg soon
93hopkinsonr16/03/18 @ 09:20
Training 15/3/18
Dumbbell bench
10kg x 10
20kg x 10
30kg x 10
40kg x 10
Flies
15kg x 10,10
Dumbbell skull crushers
10kg x 10
12.5kg x 10,10,10
Bicep curl
10kg x 10,10,10
Hammer curl
10kg x 10,10,10
Face pulls
10,10,10,10
Rear delt flies
7.5kg x 10,10,10
Seated row neutral grip
30kg x 10,10,10
Seated row hammer grip
30kg x 10,10,10
Dumbbell bench
10kg x 10
20kg x 10
30kg x 10
40kg x 10
Flies
15kg x 10,10
Dumbbell skull crushers
10kg x 10
12.5kg x 10,10,10
Bicep curl
10kg x 10,10,10
Hammer curl
10kg x 10,10,10
Face pulls
10,10,10,10
Rear delt flies
7.5kg x 10,10,10
Seated row neutral grip
30kg x 10,10,10
Seated row hammer grip
30kg x 10,10,10
93hopkinsonr18/03/18 @ 14:54
Training 18/3/18
Squat
Bar 2x10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
200kg x 1
Wraps on
220kg x 1
240kg x 1
Wraps off
160kg x 8
160kg x 8
Leg press
130kg x 10
150kg x 10
170kg x 10
190kg x 10
Hammer curls
10kg x 10
12.5kg x 10,10
Notes
No adductor pain at all on any reps but I didn’t want to go any heavier today and push my luck. Only 20kg from the original scheduled weight now 5 weeks out so I may just salvage it. Fingers crossed
Squat
Bar 2x10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
200kg x 1
Wraps on
220kg x 1
240kg x 1
Wraps off
160kg x 8
160kg x 8
Leg press
130kg x 10
150kg x 10
170kg x 10
190kg x 10
Hammer curls
10kg x 10
12.5kg x 10,10
Notes
No adductor pain at all on any reps but I didn’t want to go any heavier today and push my luck. Only 20kg from the original scheduled weight now 5 weeks out so I may just salvage it. Fingers crossed
93hopkinsonr20/03/18 @ 22:07
Post Edited: 20.03.2018 @ 22:08 PM by 93hopkinsonr
Training 20/3/18Bench press
Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 2
140kg x 1 - paused
160kg x 1 - paused
170kg x 1 f2 - close! Paused
150kg x 3
Dumbbell press
30kg x 8
45kg x 5
Flies
10,10,10
Dumbbell skull crushers
12.5kg x 10,10,10,10
Rear delt flies
7.5kg x 10
10kg x 10
Notes
600mg ibuprofen. Shoulder and forearm not too bad today compared with how they normally are
John21/03/18 @ 10:38
93hopkinsonr said:Training 18/3/18
Squat
Bar 2x10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
200kg x 1
Wraps on
220kg x 1
240kg x 1
Wraps off
160kg x 8
160kg x 8
Leg press
130kg x 10
150kg x 10
170kg x 10
190kg x 10
Hammer curls
10kg x 10
12.5kg x 10,10
Notes
No adductor pain at all on any reps but I didn’t want to go any heavier today and push my luck. Only 20kg from the original scheduled weight now 5 weeks out so I may just salvage it. Fingers crossed
Squat
Bar 2x10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
200kg x 1
Wraps on
220kg x 1
240kg x 1
Wraps off
160kg x 8
160kg x 8
Leg press
130kg x 10
150kg x 10
170kg x 10
190kg x 10
Hammer curls
10kg x 10
12.5kg x 10,10
Notes
No adductor pain at all on any reps but I didn’t want to go any heavier today and push my luck. Only 20kg from the original scheduled weight now 5 weeks out so I may just salvage it. Fingers crossed
Sounds like you'll be fine,great lifting
93hopkinsonr21/03/18 @ 12:58
John said:
Sounds like you'll be fine,great lifting
Sounds like you'll be fine,great lifting
Cheers mate. I’ve got a 300kg there if my leg wants to stay uninjured lol
93hopkinsonr23/03/18 @ 00:38
Training 22/3/18
Sumo deadlift
Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Belt on, straps on
245kg x 1
265kg x 1
285kg x 1 f2
260kg x 3
Conventional deadlift
Belt on, straps on
260kg x 2 (pb2)
Sumo deadlift
Bar x 10
Bar 2x5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 2
220kg x 1 - mixed grip
Belt on, straps on
245kg x 1
265kg x 1
285kg x 1 f2
260kg x 3
Conventional deadlift
Belt on, straps on
260kg x 2 (pb2)
Oxman23/03/18 @ 14:39
93hopkinsonr23/03/18 @ 15:17
Oxman said:Nice lifting mate and well done on the conventional 260kg double pb.
Cheers mate. It wasn’t too bad but still a little disappointing failing the top set sumo. I actually pull from a small deficit though so I’m going to another gym next week to train with competition equipment and go for that 285kg double again!
93hopkinsonr23/03/18 @ 15:20
Training 23/3/18 - accessory day
Chest dumbbell press
15kg x 10
15kg x 10
30kg x 10
40kg x 2
45kg x 8
Dumbbell skull crushers
12.5kg x 10
12.5kg x 10
15kg x 3
12.5kg x 10
Bicep curls
12.5kg x 8,8,8
Hammer curls
12.5kg x 8,8,8
Lat pull down
50kg x 10
60kg x 10
70kg x 10
80kg x 10
Close grip pull down
80kg x 5,5,5
Face pulls
10,10,10,10
Rear delt flies
10kg x 10,10,10
Chest dumbbell press
15kg x 10
15kg x 10
30kg x 10
40kg x 2
45kg x 8
Dumbbell skull crushers
12.5kg x 10
12.5kg x 10
15kg x 3
12.5kg x 10
Bicep curls
12.5kg x 8,8,8
Hammer curls
12.5kg x 8,8,8
Lat pull down
50kg x 10
60kg x 10
70kg x 10
80kg x 10
Close grip pull down
80kg x 5,5,5
Face pulls
10,10,10,10
Rear delt flies
10kg x 10,10,10
Oxman23/03/18 @ 15:26
93hopkinsonr said:
Cheers mate. It wasn’t too bad but still a little disappointing failing the top set sumo. I actually pull from a small deficit though so I’m going to another gym next week to train with competition equipment and go for that 285kg double again!
Cheers mate. It wasn’t too bad but still a little disappointing failing the top set sumo. I actually pull from a small deficit though so I’m going to another gym next week to train with competition equipment and go for that 285kg double again!
Same here mate...the plates at my gym are smaller so every pull is a slight deficit.
No doubt you'll nail it next time mate.
93hopkinsonr23/03/18 @ 15:31
Oxman said:
Same here mate...the plates at my gym are smaller so every pull is a slight deficit.
No doubt you'll nail it next time mate.
Same here mate...the plates at my gym are smaller so every pull is a slight deficit.
No doubt you'll nail it next time mate.
Poor isn’t it. Have a look at my Instagram video, not only is it at a deficit but there’s 2 inches of foam under where I pull lol. It’s a terrible set up to be honest. Hopefully the next few weeks will be better with a proper set up at Strength Therapy
Oxman23/03/18 @ 15:38
93hopkinsonr said:
Poor isn’t it. Have a look at my Instagram video, not only is it at a deficit but there’s 2 inches of foam under where I pull lol. It’s a terrible set up to be honest. Hopefully the next few weeks will be better with a proper set up at Strength Therapy
Poor isn’t it. Have a look at my Instagram video, not only is it at a deficit but there’s 2 inches of foam under where I pull lol. It’s a terrible set up to be honest. Hopefully the next few weeks will be better with a proper set up at Strength Therapy
Bloody hell really...no wonder it was tough mate! Proper set up you'll easily have it.
93hopkinsonr23/03/18 @ 16:00
Oxman said:
Bloody hell really...no wonder it was tough mate! Proper set up you'll easily have it.
Bloody hell really...no wonder it was tough mate! Proper set up you'll easily have it.
Hopefully next Thursday bud ha
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