Training Log

CPU Nationals 2019: 3 Weeks Out

Another week in the books! This week was the most intense week yet and boy am I ever feeling it. Everything moved decently well and my weight is right on track. I’m looking forward to stepping on the platform again in the next few weeks!

Here’s what I did this week:

Sunday, February 10th, 2019

BW: 75.1kg

Bike: 10 minutes

Stairs: 40 minutes (80-90 spm)

Bike: 10 minutes

Monday, February 11th, 2019

BW: 75.8kg

Dynamic Warm-up: 10 minutes

Assault Bike: 10 minutes

Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 160(72.5)X1, 170(77.5)X6X4 RPE 7.5-8

Lat Pull Down: 100X3X6

Cable Triceps Press downs: 62.5X3X6

Cable Biceps Curls: 32.5X3X6

Assault Bike: 20 minutes

Duration: 2 hours

Tuesday, February 12th, 2019

BW: 75.4kg

Dynamic Warm-up: 15 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X2, 308(140)X1… 325(147.5)X7X4 RPE 6.5-7

Sumo Deadlift: 264(120)X3, 330(150)X1… 347(157.5)X7X4 RPE 7

Duration: 2.5 hours

Wednesday, February 13th, 2019

BW: 74.9kg

Dynamic Warm-up: 10 minutes

Assault Bike: 10 minutes

Pin Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 187(85)X1, 198(90)X1X1 RPE 6, 170(82.5)X5X3 RPE 5.5

Inverted Rows: 3X8

Duration: 1.5 hours

Thursday, February 14th, 2019

BW: 75kg

Dynamic Warm-up: 10 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X2, 319(145)X1, 352(160)X1, 374(170)X1… 396(180)X1X1 RPE 8, 363(165)X5X2 RPE 8

Paused Back Squats: 275(125)X4X1 RPE 6

Conventional Deadlift: 264(120)X3, 330(150)X2, 374(170)X1, 407(185)X1… 435(197.5)X1X1 RPE 7, 396(180)X4X2 RPE 7.5-8

Duration: 3 hours

Friday, February 15th, 2019

BW: 74.7kg

Dynamic Warm-up: 10 minutes

Assault Bike: 10 minutes

Competition Bench: 45(20)X8, 100(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 187(85)X1, 198(90)X1… 209(95)X1X1 RPE 8.5-9, 187(85)X6X2 RPE 8.5

Machine Row: 160X3X8

Triceps Push-ups: 3X8

DB Hammer Curls: 25X3X8

Assault Bike: 20 minutes

Duration: 2.5 hours

Saturday, February 16th, 2019

BW: 74.8

Bike: 5 minutes

Stairs: 60 minutes (80-90spm)

Bike: 5 minutes