Training Log

CPU Nationals 2019: 9 Weeks Out

This week went pretty darn well considering I am no longer on vacation. Back to reality with 10 hour days, high stress and minimal sleep- it should come natural again starting next week! Everything moved relatively well and as per usual I’m still having a hard time benching but I’m working on it. Body weight was whale sized at the beginning of the week but is finally starting to come down slowly, let the weight cut begin!

Here’s what transpired:

Monday, December 31st, 2018
BW: 78.3kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X2, 314(142.5)X4X6 RPE 7.5, 297(137.5)X1X8 RPE 8
Sumo Deadlift: 120(264)X2, 308(140)X1… 336(152.5)X4X6 RPE 7
GHR: 3X10
DB Split Squats: 30X3X10
Duration: 2hrs

Tuesday, January 1st, 2019
BW: 78kg
Dynamic Warm-up: 5 minutes
Assault Bike: 10 minutes
Bench Press (2s Pause): 45(20)X8, 88(40)X5, 110(50)X3, 132(60)X2, 148(67.5)X4X4 RPE 6.5
DB Incline Press: 50X3X10
Cable Row: 120/130/140/140X8
Side Laterals: 15X4X10
Assault Bike: 20 minutes

Wednesday, January 2nd, 2019
OFF

Thursday, January 3rd, 2019
BW: 77.6kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X1, 308(140)X1… 336(152.5)X3X4 RPE 7
Paused Squat: 275(125)X3X3 RPE 6.5
Conventional Deadlift: 264(120)X2, 330(150)X1… 375(170)X3X4 RPE 7.5, 353(160)X2X6 RPE 8
Reverse Hypers: 110X3X10
Duration: 2 hours

Friday, January 4th, 2019
BW: 77.5kg
Dynamic Warm-up: 5 minutes
Assault Bike: 10 minutes
Competition Bench: 45(20)X8, 100(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 176(80)X1X4 RPE 7.5, 170(77.5)X4X4 RPE 7.5
Barbell Row: 135X4X6
Cable Triceps Pressdowns: 60/65/70/72.5X6
Cable Biceps Curls: 37.5X4X6

Saturday, January 5th, 2019
Treadmill: 30 minutes (incline 15, speed 3.5)