Training Log

Getting Into The Groove Again

All in all a good week, I feel like I’m starting to get used to the new programming and I’m actually semi enjoying it, weird, ha-ha. My weight is up due to it being that time of the month, le sigh but I know it’ll go back down mid-week next week. Besides feeling like a bloated whale everything seemed to move just fine and I’m feeling half decent. I’m looking forward to next week!

Monday, November 19th, 2018

BW: 77.8kg

Dynamic Warm-up: 10 minutes

Feet Up Bench Press: 45(20)X10, 88(40)X4, 115(52.5)X2… Set 1: 132(60)X6 RPE 6.5, Set 2: 132(60)X6 RPE 6.5, Set 3: 132(60) RPE 6.5, Set 4: 132(60)X8 RPE 7

Lat Pull Down: 90X3X12 RPE 7-7.5ish

Skull Crushers: 40X12, 50X2X12 RPE 7

DB Biceps Curls: 20X3X12 RPE 7

Duration: 40 minutes

Tuesday, November 20th, 2018

BW: 76.7kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X1… 303(137.5)X3X6 RPE 6.5-7, 303(137.5)X1X8 RPE 7-7.5

Sumo Deadlift(2s pause): 303(137.5)X3X5 RPE 5.5

Belt Squat: 115X3X10

Duration: 1.5 hours

Wednesday, November 21st , 2018

BW: 76.9kg

Dynamic Warm-up: 5 minutes

Bench Press(2s pause): 45(20)X8, 110(50)X4, 143(65)X1… 154(70)X2X5 rpe 6

DB Seated OH Press: 45X8X3

Cable Flies: 12.5X12X3

Seated Cable Row: 110X12X3

Duration: 40 minutes

Thursday, November 22nd , 2018

Everything felt easy during the workout but my left shoulder was in pain afterwards, something I haven’t felt in quite some time- I think it was form the DB chest flies they have caused me grief in the previously.

BW: 77kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X1… 314(142.5)X4X4 RPE 6.5, 314(142.5)X5 RPE 6.5

Conventional Deadlift: 264(120)X4, 319(140)X1… 341(155)X4X4, RPE 6.5, 341(155)X5 RPE 7

GHR: 10X3

Duration: 1.75 hours

Friday, November 23rd, 2018

Feeling like I got hit by a freight train but I’m still kickin’ it and managed to get through everything relatively easily.

BW: 77kg

Dynamic Warm-up: 10 minutes

Bench Press: 45(20)X8, 87(40)X4, 121(60)X2, 143(65)X1… 159(72.5)X4X4 RPE 6.5-7, 159(72.5)X5 RPE 6.5

Chest Supported Rows: 40X10X3

Tate Presses: 15X10X3

Cable Biceps Curls: 27.5X10X3

Duration: 40 minutes

Saturday, November 24th, 2018

OFF

Sunday, November 25th, 2018

OFF