Training Log

CPU Nationals 2019: 2 Weeks Out

Last heavy week before Nationals in the books! I’m looking forward to tapering and having some down time to mentally and physically prepare for the competition. I’ve put in the work and I’m excited to see the results it’s produced.

Here’s what I did this week: 

Sunday, February 17th, 2019

BW: 74.9kg

Bike: 5 minutes

Stairs: 50 minutes (80 spm)

Bike: 5 minutes

Monday, February 18th, 2019

BW: 75.1kg

Dynamic Warm-up: 15 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X2, 297(135)X1… 314(142.5)X6X5 RPE 7

Sumo Deadlift: 264(120)X3, 330(150)X1… 336(152.5)X5X5 RPE 7

Duration: 2.5 hours

Tuesday, February 19th, 2019

BW: 75.5kg

Dynamic Warm-up: 10 minutes

Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1… 165(75)X5X5 RPE 7.5

Lat Pull Down: 100X2X8

Cable Biceps Curls: 32.5X2X8

DB Tate Press: 30X2X8

Duration: 1 hour

Wednesday, February 20th, 2019

BW: 75kg

Dynamic Warm-up: 10 minutes

Pin Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 187(85)X1, 198(90)X1, 209(95)X1 RPE 6, 176(80)X4X4 RPE 6.5

Cable Rows: 140X2X8

Duration: 1 hour

Thursday, February 21st, 2019

BW: 74.7kg

Dynamic Warm-up: 10 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 308(140)X1, 341(155)X1, 363(165)X1… 385(175)X1X3 RPE 8.5, 363(165)X3X3 RPE 8.5

Paused Back Squats: 286(130)X1X2 RPE 6

Conventional Deadlift: 264(120)X3, 330(150)X2, 374(170)X1, 396(180)X1… 419(190)X1X3 RPE 9, 391(177.5)X3X3 RPE 8.5

Duration: 3 hours

Friday, February 22nd, 2019

BW: 74.7kg

Dynamic Warm-up: 10 minutes

Competition Bench: 45(20)X8, 100(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 181(82.5)X1… 193(87.5)X1X3 RPE 8.5-9, 181(82.5)X4X3 RPE 8.5-9

Machine Row: 160X2X6

Cable Triceps Pressdowns: 60X2X6

DB Hammer Curls: 25X2X6

Duration: 1 hour

Saturday, February 23rd, 2019

BW: 74.7

Bike: 5 minutes

Stairs: 60 minutes (80-90spm)

Bike: 5 minutes