Training Log

OPA Provincials 2018: 1 Week Out

Everything feels heavy and my body feels like death it must be that time again! 1 week out and I feel like absolute garbage, nothing new, de-load and ready for action!

Here’s what I’ve done for the last few weeks:

Monday, October 15th, 2018

Back Squat: 45(20)X8, 154(70)X5, 220(100)X5, 264(120)X4, 308(140)X4, 336(152.5)X2, 352(160)X2, 375(170)X2, 396(180)X1, 413(187.5)X1X2, 341(155)X3X3

Belt Squat: 115X6X4

Split Squats: 60X8X4

Tuesday, October 16th, 2018

OFF

Wednesday, October 17th, 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X5, 154(70)X3, 176(80)X2, 187(85)X2, 193(87.5)X2, 198(90)X2, 203(92.5)X2, 209(95)X1X2

2 Board: 221(100)X2X2

Pull-ups: 5X5

DB Reverse Flies: 15X10X4

Side Laterals: 15X10X4

Thursday, October 18th, 2018

Sumo Deadlift: 154(70)X5, 221(100)X3, 286(130)X3, 330(150)X3, 358(162.5)X2, 385(175)X2, 407(185)X1… felt like a bag of dicks so I switched to conventional… 424(192.5)X1, 446(202.5)X1, 452(205)X1

GHR: 8X4

Butterfly Sit-ups: 12X4

Friday, October 19th, 2018

Bench Press: 45(20)X9, 87(40)X5, 132(60)X2, 154(70)X5, 165(75)X4, 176(80)X3X5, 165(75)X5X2

Machine Rows: 135X12X4

DB Rolling Tris: 30X12X4

Laterals: 10X20/15/15/15

DB Hammer Curls: 15X12X4

Saturday, October 20th, 2018

OFF

Sunday, October 21st, 2018

Incline Treadmill: 45 minutes

Monday, October 22nd, 2018

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X3, 330(150)X1, 358(162.5)X1, 385(175)X1X3, 319(145)X5X3

GHR Back Extensions: 30X10X4

1 Legged Hamstring Curls: 25X8X4

Kick-ups: 15X4

Tuesday, October 23rd, 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X2, 154(70)X1, 176(80)X1, 187(85)X1, 198(90)X1X3, 154(70)X5X3

Pull-ups: 5X5

Dips: 15/12/10/8

Cable Row: 120/110/100/90X10

Lat Pull Down: 60X10X4

Cable Triceps Ext: 32.5X15X4

Cable Biceps Curls: 22.5X15X4

Wednesday, October 24th, 2018

Deadlift: 154(70)X5, 221(100)X3, 275(125)X2, 330(150)X1, 363(165)X1, 396(180)X1, 429(195)X1X3, 330(150)X3X3

GHR Back Extensions: 20X3

Walking Lunges: 10X3

Swiss Ball Plank(s): 30X3

Thursday, October 25th, 2018

Incline Treadmill: 40 minutes

Friday, October 26th, 2018

2 Board: 198(90)X3X4

Incline DB Press: 35X10X3

Seated Row: 100X10X3

Seated DB OH Press: 25X10X3

Lat Pull Down: 70X10X3

Laterals: 5X25X4

Face Pulls: 32.5X12X3

1 Arm Cable Triceps Ext: 12.5X20X4

Saturday, October 27th, 2018

Incline Treadmill: 30 minutes

Sunday, October 28th, 2018

Incline Treadmill: 40 minutes