Training Log

2 Weeks Out: RPS US OPEN 2016

I’m currently just under 2 weeks out from the RPS US OPEN in California. Training has been going fairly well though I’ve been very distracted lately as I have about 1000 different things going on all at the same time. It’s been a crazy month and I’m looking forward to continuing to de-load this upcoming week so I’m nice and fresh for the comp the following weekend. I’m looking forward to competing in a different atmosphere, meeting new people and well of course being in California for about a week!

Tuesday, March 29th, 2016

DB OH Press: 30X20/12/10

Laterals: 10X30X3

DB Flys: 20X15X3

Rear Delts: 15X25X3

Cable Row: 35X15X3

1 Arm Cable Tri Ext: 17.5X20X2

Crosstrainer: 10 minutes

Wednesday, March 30th, 2016

Bench: 45X8, 95X5, 135X2, 155X1, 175X1… 185/190/195X1

Floor Press: 110X15X2

Laterals: 10X30X3

Rear Delts- 15X25X3

Flys: 20X15X3

Rolling Tri’s 30X15X2

Thursday, March 31st, 2016

Crosstrainer: 20 minutes

Friday, April 1st, 2016

Deadlift: 155X5, 205X3, 295X2, 335X1, 385X1, 425X1… 455X1, 475XF AGAIN!

Band Pull a Parts: 35X3

Chin-ups: 12/10

Pull-ups: 7/5

Split Squats: 20X3

Saturday, April 2nd, 2016

OFF

Sunday, April 3rd, 2016

OFF

Monday, April 4th, 2016

Treadmill: 25 minutes

Wide Bench: 110X25X2

Band Pull a Parts: 50X3

Arnold’s: 35X10X3

Laterals: 10X25X6

Rear Delts: 25X25X4

Flys: 25X20X4

Rolling Tri’s: 30X20X4

Hammer Curls: 25X12X3

Triceps Push-ups- 15X3

Spider Curls: 15X12X3

Tuesday, April 5th, 2016

Treadmill: 30 minutes

Wednesday, April 6th, 2016

Squat: 45X8, 135X6, 185X4, 225X3, 255X1, 285X1, 315X1, 335X1, 350X1, 365X1 & Paused(3s)- 225X3X3

Barbell Row: 135X15X3

Split Squats: 20X3

DB Row: 80X10X3

KB Stiff Leg Deadlifts: 75X15X3

Thursday, April 7th, 2016

Stairs: 25 minutes= DEAD

Thursday, April 7th, 2016

OFF

Friday, April 8th, 2016

Bench Press: 45X8, 95X5, 135X2, 155X1… 170X3

Laterals: 20X15X3

Rear Delts: 25X20X3

Rolling Tri’s: 30X20X3

Saturday, April 9th, 2016

OFF

Sunday, April 10th, 2016

OFF