Training Log

CPU Nationals 2019: 5 Days Out!

It’s that time again, 5 days until I step on the platform again with the strongest 72kg women across Canada. I must say I’m really looking forward to it- I’m going into this competition with a different approach, new coach, good head space and injury free, all the things that never seem to line up at the same time ha-ha. My training this time around has been completely different than what I’m used to so I’m excited to see what results the work will bring!

Other than an insanely dramatic cluster fuck of personal events that transpired this week, training went better than expected and everything went smoothly. I just need to rid these knots, tension and last few pounds and I’m ready for action!

Sunday, February 24th, 2019

BW: 74.7kg

Bike: 5 minutes

Stairs: 50 minutes (80 spm)

Bike: 5 minutes

Monday, February 25th, 2019

BW: ?

Dynamic Warm-up: 15 minutes

Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1… 165(75)X4X6 RPE 7.5

Lat Pull Down: 100X2X8

Cable Hammer Curls: 30X2X8

Duration: 1 hour

Tuesday, February 26th, 2019

BW: 74kg

OFF

Wednesday, February 27th, 2019

BW: 73.8kg

Dynamic Warm-up: 10 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 297(135)X1… 314(142.5)X4X4 RPE 7

Sumo Deadlift: 264(120)X3, 308(140)X1… 336(152.5)X4X4 RPE 6-6.5

DB Reverse Flies: 25X3X10

Duration: 1.5 hours

Thursday, February 28th, 2019

BW: 73.9kg

Dynamic Warm-up: 10 minutes

Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 176(80)X1, 187(85)X1X2 RPE 7, 176(80)X2X4 RPE 7-7.5

Seated Row: 140X2X8

DB Biceps Curls: 25X2X8

Duration: 1 hour

Friday, March 1st, 2019

BW: 74.2kg

OFF

Saturday, March 2nd, 2019

BW: 73.8kg

Dynamic Warm-up: 10 minutes

Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 308(140)X1… 330(150)X1X1 RPE 6, 297(135)X3X3 RPE 5.5

Bench: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 159(72.5)X1… 170(77.5)X1X1 RPE 5.5, 154(70) RPE 5-5.5

Deadlift: 264(120)X3, 319(145)X1… 341(155)X3X3 RPE 6-6.5