Training Log

CPU Nationals: 7 Weeks Out

This week was a rough one, I’m not recovering properly due to not sleeping enough, stress and calorie cuts. I’ve basically been a walking penguin all week and I’m just happy I had it through this week alive to be honest ha-ha. I’m looking forward to catching up on some much needed sleep this weekend, doing my cardio(not) and trying to relax and enjoy myself.

Here’s what the week entailed:

Sunday, January 13th, 2019
BW: 77.2kg

Stairs: 30 minutes (70 spm)

Monday, January 14th, 2019
BW: 77.7kg
Dynamic Warm-up: 5 minutes
Assault Bike: 10 minutes
Bench Press (2s Pause): 45(20)X8, 100(45)X5, 143(65)X2… 159(72.5)X5X6 RPE 7-7.5
Lat Pull Down: 100X2X12
DB Tate Press: 35X2X12
3 Way Laterals: 10X2X8
DB Hammer Curls: 20X2X12
Assault Bike: 20 minutes
Duration: 1.5 hours

Tuesday, January 15th, 2019
BW: 76.9kg
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)X5X6… RPE 7.5
Sumo Deadlift: 264(120)X2, 330(150)X1, 358(162.5)X1… 380(172.5)X1X3 RPE 7, 336(152.5)X4X6 RPE 8
Duration: 2.5 hours

Wednesday, January 16th, 2019
BW: 76.8kg
Assault Bike: 15 minutes
Dynamic Warm-up: 5 minutes
Bench Press(2s Pause): 45(20)X8, 100(45)X4, 121(55)X3, 143(65)X1… 159(72)X7X2 RPE 7-7.5
DB Incline Press: 60X3X6
Lat Pull Down: 110X2X12
Duration: 1 hour

Thursday, January 17th, 2019
BW: 77.9kg
Dynamic Warm-up: 10 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 308(140)X1, 330(150)X1… 352(160)X1X4 RPE 7.5, 341(155)X3X4 REP 8
Conventional Deadlift: 264(120)X3, 330(150)X2, 374(170)X1, 391(177.5)X1X4 RPE 8, 380(172.5)X3X4 RPE 8.5

Duration: 2.5 hours

Friday, January 18th, 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)X1X4 RPE 8.5, 171(77.5)X4X4 RPE 7
Paused Squats: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X1… 281(127.5)X2X3 RPE 6.5
GHR: 2X12
Seated Cable Row: 100X2X12
Triceps Press downs: 57.5X2X12
DB Biceps Curls: 20X2X8

Duration: 2.5 hours

Saturday, January 19th, 2019
BW: 76.9
Stairs: 30 minutes (80spm)
Bike: 10 minutes