Training Log

CPU Nationals: 5 Weeks Out

This week went exceedingly well. I was surprised how well everything moved given I’ve been absolutely swamped at work and having very little time to train. I fit as much as I could during my cancellations, though I didn’t get as much cardio as I would have liked my weight is still moving down, not as fast as I’d like of course but at least it’s not going the other direction ha-ha. Overall, my sumo deadlift felt phenomenal, squats were slightly sketchy but manageable and bench was mediocre given I’ve been dealing with some shoulder pain the last week or so. Another week in and I’m looking forward to seeing what my last block for nationals entails!

This is what I did this week:

Sunday, January 27th, 2019

BW: 76.2kg

Stairs: 30 minutes (70 spm)

Monday, January 28th, 2019

BW: 76.5kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X2, 297(135)X1… 314(142.5)X5X6 RPE 7.5

Sumo Deadlift: 264(120)X2, 330(150)X1, 374(170)X1, 407(185)X1X1 RPE 7, 314(142.5)X4X6  RPE 7.5

Duration: 2.5 hours

Tuesday, January 29th, 2019

BW: 76.2kg

Dynamic Warm-up: 5 minutes

Assault Bike: 10 minutes

Bench: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1… 159(72.5)X5X6 RPE 7.5

Lat Pull Down: 90X2X12

DB Hammer Curls: 20X2X12

DB Tate Press: 30X2X12

Duration: 2 hours

Wednesday, January 30th, 2019

BW: 76.1kg

Dynamic Warm-up: 10 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X2, 319(145)X1, 353(160)X1… 374(170)X1X1 RPE 8, 347(157.5)X3X4 REP 7.5

Conventional Deadlift: 264(120)X3, 330(150)X2… 385(175)X3X4 RPE 7.5, 363(165)X1X5 RPE 7.5

Split Squats: 35X2X12

Thursday, January 31st, 2019

BW: 76.3kg

Dynamic Warm-up: 10 minutes

Assault Bike: 10 minutes

Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1… 159(72.5)X2X7 RPE 6.5

Seated Row Machine: 140X3X12

3 Way Laterals: 10X3X10

Assault Bike: 10 minutes

Friday, February 1st, 2019

BW: 76.2kg

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, 181(82.5)X1, 193(87.5)X3X2 RPE 8-8.5, 170(77.5)X3X4 RPE 7.5

Inverted Rows: 2X10

Cable Triceps Pressdowns: 57.5X2X10

Cable Biceps Curls: 30X2X10

Stairs: 30 minutes (80spm)

Duration: 2.5 hours

Saturday, February 2nd, 2019

BW: 75.9

Stairs: 40 minutes (80spm)

Bike: 5 minutes