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93hopkinsonr

Hard Graft

261 posts in this topic

Training 12/3/17

dumbbell row 

20kg x 10

40kg x 10,10,10

reverse bench 

65kg x 10,7,7

lat pulldown 

85kg x 10,10

close grip bench press 

bar x 10,10

60kg x 5

80kg x 5

100kg x 3

120kg x 1

140kg x 2 

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Training 13/3/17

squat 

bar x 10

bar x 5

bar x 3

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 - paused

 belt on 

220kg x 1 - paused 

220kg x 1 

wraps on 

250kg x 3 (pb3) 

250kg x 2 

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Training 14/3/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1

135kg x 3

medium grip 

145kg x 2 

155kg x 1

to 4 inch board 

160kg x 1 +1 with spot 

150kg x 3 

strict press

bar x 8

60kg x 3

80kg x 1

90kg x 1

100kg x fail 

flies 

8,8,8

dips 

bw x 5

50kg x 3

50kg x 3

50kg x 3

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Training 15/3/17

front squat 

bar x 10

bar x 5

60kg x 10

60kg x 5

belt on 

100kg x 3

140kg x 1

160kg x 2 (pb2)

160kg x 2 

face pulls

rotator cuff 

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Training 16/3/17

sumo deadlift 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 

220kg x 1 - mixed grip 

240kg x 1 - mixed grip 

straps on, belt on 

260kg x 3

260kg x 3 

lat pulldown 

90kg x 3

90kg x 3

60kg x 12

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Training 17/3/17

close grip bench press 

bar 3x10

60kg 2x5

80kg x 5

100kg x 3

120kg x 1

140kg x 3

dips 

bw x 5

50kg x 5

50kg x 5

50kg x 5 

face pulls 

rotator cuff 

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Training 20/3/17

front squat 

bar x 10

bar x 5

bar x 3

60kg x 10

60kg x 5

100kg x 3

140kg x 1 - paused

belt on 

165kg x 2 (pb2) 

175kg x 1 (pb) 

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Training 21/3/17 

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1 

137.5kg x 3

147.5kg x 2

157.5kg x 2 

to 4 inch board 

160kg x 2 

150kg x 4

dips 

bw x 6

60kg x 3

60kg x 3

60kg x 3

face pulls 

10,10,10

rotator cuff 

7.5kg x 8

10kg x 5,5

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Training 22/3/17

sumo deadlift 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 

220kg x 1 - mixed grip 

250kg x 1 - mixed grip 

straps on, belt on 

265kg x 3 (pb3) 

265kg x 2 

lat pulldown 

90kg x 4

90kg x 4 

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Training 23/3/17

squat 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

100kg x 3

140kg x 3

180kg x 1 - paused 

belt on 

220kg x 1 - paused 

242.5kg x 1 (pb) 

wraps on 

255kg x 2 - Harris wraps 

255kg x 2 - strength shop wraps 

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Training 24/3/17

close grip bench 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1 

140kg x 1 

150kg x 1 

140kg x 3 

notes

200mg ibuprofen and lots of icing. Bench better with codeine 

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