Training Log

CPU Nationals 2019: 8 Weeks Out

This week went well- minus the stupid amount of volume at the beginning of the week I managed to survive my high intensity workouts at the end of the week. This was the heaviest I’ve gone since October so it felt slightly foreign but I know it’ll get better as the weeks go on. I’m looking forward to ramping up for the next couple weeks and not looking forward to getting my weight down ha-ha.

Sunday, January 6th, 2019
BW: 77.5kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X2, 297(135)X1… 319(145)X5X5 RPE 7, 319(145)X1X6 RPE 7.5
Sumo Deadlift: 120(264)X2, 319(145)X1, 347(157.5)X1… 369(167.5)X3X1 RPE 6, 369(167.5)X1X3 RPE 6.5, 341(155)X4X5 RPE 7.5
Duration: 2hrs

Monday, January 7th, 2019
BW: 77.8kg
Dynamic Warm-up: 5 minutes
Assault Bike: 10 minutes
Bench Press (2s Pause): 45(20)X8, 100(45)X5, 121(55)X3, 143(65)X1, 165(75)X4X5 RPE 6, 165(75)X1X6 RPE 6.5
Lat Pull Down: 100X3X10
DB Tate Press: 30X3X10
Cable Biceps Curls: 30X3X10
Assault Bike: 20 minutes
Duration: 1.5 hours

Tuesday, January 8th, 2019
BW: 77.8kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X1, 330(150)X1… 353(160)X2X3 RPE 7.5, 341(155)X2X3 RPE 7
Paused Squat: 275(125)X1X4 RPE 6
Conventional Deadlift: 264(120)X2, 330(150)X1, 363(165)X1, 391(177.5)X2X3 RPE 7, 380(172.5)X3X3 RPE 7
GHR: 3X8
Duration: 2 hours

Wednesday, January 9th, 2019
BW: 77.6kg
Assault Bike: 30 minutes
Dynamic Warm-up: 10 minutes
Bench Press(2s Pause): 45(20)X8, 88(40)X5, 110(50)X3, 132(60)X1… 154(70)X6X3 RPE 5.5
DB Incline Press: 55X3X8
Machine Row: 185X3X10
Duration: 1.25 hours

Thursday, January 10th, 2019
BW: 77.6
Stairs: 32 minutes (80spm)

Friday, January 11th, 2019
BW: 77.3kg
Dynamic Warm-up: 5 minutes
Assault Bike: 10 minutes
Competition Bench: 45(20)X8, 100(45)X5, 121(55)X3, 143(65)X2, 176(80)X1… 187(85)X2X2 RPE 7, 176(80)X5X3 RPE 7.5
Barbell Pullovers: 50X3X8
Triceps Push-ups: 3X8
DB Biceps Curls: 25X3X8
Duration: 1.5 hours

Saturday, January 12th, 2019
BW: 77.4
Stairs: 30 minutes (80spm)