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93hopkinsonrIcon...05-03-2024 @ 06:43 
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Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 4/3/24

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
187kg x 4
Belt on
187kg x 4

Elevated heel goblet squat

40kg x 12,12

Hip circle abductions

15,15
93hopkinsonrIcon...06-03-2024 @ 19:34 
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Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 6/4/24

Close grip bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
132.5kg x 1
142.5kg x 5 (pb5)

Inverted row

Bw x 8,8

Seated OHP

Bar x 5
60kg x 2
100kg x 1
110kg x 1
117.5kg x 4,4

Face pulls

Big stack 1 down x 10,10
2 down x 10

Banded external rotations

10,10,10
93hopkinsonrIcon...09-03-2024 @ 11:41 
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Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 8/3/24

Sumo 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
200kg x 1 - mixed grip
Straps on
222.5kg x 8 (beltless pb8)
Belt on
222.5kg x 6

Pendlay row

60kg x 5
100kg x 5
110kg x 8

Behind the back barbell holds

125kg x 30 seconds
125kg x 30 seconds
93hopkinsonrIcon...10-03-2024 @ 17:05 
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Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 10/3/24

Bench press

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

Seated row

6,6,6,6

Strict press

Bar x 5
60kg x 2
80kg x 5,6,6,6

Lat pulldown

10,10,10,10

5 minutes backwards walk on treadmill
93hopkinsonrIcon...12-03-2024 @ 10:11 
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Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 11/3/24

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
220kg x 1
Belt on
230kg x 4

Safety bar squat

Bar x 3
70kg x 1
110kg x 1
150kg x 1
Belt on
190kg x 4
190kg x 4

Hamstring curls

10,10,10,10

Quad extension

10,10,10,10

10 minutes backwards walk on treadmill
93hopkinsonrIcon...15-03-2024 @ 06:44 
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Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 14/3/24

Larsen press

Bar 3x10
70kg x 5
70kg x 5
100kg x 3
120kg x 1
130kg x 5
130kg x 5
130kg x 5

Wide grip pull ups

Bw x 6
Bw +5kg x 6,6

Incline dumbbell press

42.5kg x 8,8
47.5kg x 8,8

Dumbbell row

32kg x 10
36kg x 10,10
40kg x 10

10 minutes backwards walk on treadmill

Supinated grip dumbbell curl

12kg x 10,10
14kg x 10
93hopkinsonrIcon...16-03-2024 @ 06:41 
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Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 15/3/24

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
200kg x fail doh
Straps on
212.5kg x 4
212.5kg x 4
Belt on
212.5kg x 4
212.5kg x 4

Safety bar good mornings

Bar x 5
62kg x 6
82kg x 6,6

Behind the back barbell holds

130kg x 20 seconds
130kg x 20 seconds

Hip circle abductions

10,10,10
93hopkinsonrIcon...18-03-2024 @ 22:51 
Avatar
Mr.Potato deadlift
Member 2675, 4612 posts
SQ 300, BP 200, DL 300
800.0 kgs @ 110kgs UnEq
Training 18/3/24

Bench press

Bar 3x10
60kg x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1
150kg x 1
152.5kg x 4
152.5kg x 4
152.5kg x 4
152.5kg x 4

Strict press

Bar x 5
70kg x 1
80kg x 1
82.5kg x 6,6,6,6

Seated row against bands

8,8,8,8

Lat pulldown

50kg x 8
57.5kg x 8
65kg x 8
80kg x 8

6 minutes backwards walk on treadmill

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