Training Log

CPU Nationals: 6 Weeks Out

I’m slowly moving into some fun numbers and I’m looking forward to the final block of training before Nationals. Overall, the week went really well and I’m actually getting pretty damn good at this cardio thing!

Here’s what I did this week:

Sunday, January 20th, 2019
BW: 76.2kg
Stairs: 30 minutes (70 spm)

Monday, January 21st, 2019
BW: 76.6kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X2, 397(135)X1… 314(142.5)X5X5 RPE 7, 314(142.5)X1X6
Sumo Deadlift: 264(120)X2, 330(150)X1, 352(160)X1, 374(170)X1… 396(180)X1X2 RPE 7.5, 336(152.5)X4X5 RPE 7.5
Duration: 2 hours

Tuesday, January 22nd, 2019
BW: 76.9kg
Dynamic Warm-up: 5 minutes
Assault Bike: 10 minutes
Bench: 45(20)X8, 88(40)X5, 111(50)X3, 132(60)X2, 154(70)X1… 165(75)X4X5 RPE 7, 165(7.5)X1X6 RPE 7.5
Lat Pull Down: 100X3X10
Cable Biceps Curls: 30X3X10
Triceps Push-ups: 3X10
Assault Bike: 10 minutes
Duration: 2 hours

Wednesday, January 23rd, 2019
BW: 76.9kg
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1… 154(70)X6X3 RPE 7
DB Incline Press: 60X3X8
Machine Row: 90X3X10
Stairs: 20 minutes (70spm)

Thursday, January 24th, 2019
BW: 76.8kg
Dynamic Warm-up: 10 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X2, 319(145)X1, 341(155)X1… 363(165)X1X3 RPE 7.5, 353(160)X4X3 REP 7.5
Conventional Deadlift: 264(120)X3, 330(150)X2, 374(170)X1, 402(182.5)X1X2 RPE 7.5, 385(175)X5X3 RPE 8
GHR: 3X8

Friday, January 25th, 2019
BW: 77.3kg
Dynamic Warm-up: 5 minutes
Assault Bike: 20 minutes
Competition Bench: 45(20)X8, 100(45)X5, 121(55)X3, 143(65)X2, 176(80)X, 187(85)X1, 198(90)X2X1 RPE 8.5, 176(80)X6X3 RPE 8
Chest Supported Row: 80X3X8
DB Tate Press: 35X3X8
DB Biceps Curls: 25X3X8
Treadmill: 15 minutes
Duration: 2.5 hours

Saturday, January 26th, 2019
BW: 76.8
Stairs: 40 minutes (80spm)
Bike: 5 minutes