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93hopkinsonr

Hard Graft

315 posts in this topic

Training 28/5/17

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 

wraps on 

240kg x 5 (pb5) 

240kg x 3

240kg x 3 

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Training 1/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1 

140kg x 1

152.5kg x 1 

165kg x fail 

165kg x 1 f2 

110kg x 15

strict press

bar x 8

60kg x 3

80kg x 1 

 

notes 

after 4 night shifts I just felt weak. I was pleased to get the 165 

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Training 2/6/17

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 

270kg x 2

270kg x 2 

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Training 4/6/17

squat 

bar x 10

bar 2x5

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 

wraps on 

250kg x 4 (pb4) 

250kg x 2

wraps off 

252.5kg x 1 (pb) 

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Training 5/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1 

140kg x 1

160kg x 1 

170kg x fail 

170kg x fail 

150kg x 2

150kg x 3

strict press

bar x 8

60kg x 3

80kg x 1

90kg x 1

100kg x fail 

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Training 6/6/17

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 

260kg x 1 - mixed grip (beltless pb) 

belt on, straps on 

280kg x 2 (pb2) 

300kg x fail - at knees. Close 

lat pulldown 

90kg x 8

90kg x 8

90kg x 8 

side handle, close grip pulldown 

8,8,8

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Training 7/6/17

front squat 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 3

140kg x 1

belt on 

160kg x 1

170kg x 2 (pb2) 

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Training 8/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 1

140kg x 1 

152.5kg x 1 - weight felt easy and wanted 3 but was too painful on shoulder 

flies 

12.5kg x 8,8,8

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Training 12/6/17

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 

240kg x 1 

wraps on 

260kg x 3 (pb3) 

260kg x 3 

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Training 13/6/17

bench press - wide grip 

bar 3x10

60kg x 10

60kg x 5

80kg x 5

100kg x 3

120kg x 2 

140kg x 1

140kg x 1

160kg x 1 

170kg - pec strain. Controlled nicely all the way to chest, felt a pop as I began to press 

 

notes 

could feel a slight pull on pec beforehand. Right shoulder is the best it's been in ages due to mega cissus and joint health 

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Training 14/6/17 - session 1 

benched the bar for numerous sets of 10

flies on 2.5kg for 8s. It felt like it was pulling but no real pain 

 

13 days out from Europeans 

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Training 14/6/17 - session 2 

front squat 

bar x 10

bar x 5

60kg x 10

60kg x 5

100kg x 5

belt on 

140kg x 1 - paused 

160kg x 1

180kg x 1 

190kg x 1 (pb) 

bench press 

up to 30kg 

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Training 15/6/17

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 

straps on 

250kg x 1 

belt on 

280kg x 1 

300kg x 1 (pb) 

lat pulldown 

10,10,10,10

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