Training Log

OPA Provincials 2018: 3 Weeks Out

Still on the volume train! I’m looking forward to tapering down this upcoming week and getting my weight under control. I’ve had issues with fluctuations the last couple of weeks due to hormone related issues and it’s beyond frustrating. I’m hoping I’ll be able to sort everything out and I’ll be good to compete at 72kg, if not it’s not the end of the world but I’m going to try my damn hardest to get down there. On a brighter note I managed to hit some bigger volume PR’s and I’m pretty excited about them. Regardless of whether I make it down to 72kg or not I’m looking forward to competing again.

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

Monday, October 1st, 2018

Back Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X1, 298(135)X7X3

Stiff Leg Deadlifts: 221(100)X8X4

Belt Squat: 80X10X3

GHR: 8X4

GHR Sit-ups: 10X4

Tuesday, October 2nd, 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X2, 154(70)X7X4

Pull-ups: 8/7/6/6/5

Dips:15/12/12/10

Machine Row: 140X10X4

1 Arm Machine Row: 90X8X4

DB Hammer Curls: 15X12X5

1 Arm Cable Triceps Ext: 17.5X12X5

Burnout Cable Triceps Pressdowns: 30X50

Wednesday, October 3rd, 2018

Treadmill: 45 minutes

Thursday, October 4th, 2018

Sumo Deadlift: 154(70)X5, 264(120)X3, 298(135)X1, 319(145)X6X3

Leg Press: 405/455/495X10

Walking Lunges: 30X12X3

Back Extensions: 35X15X3

V-sits: 15X3

Leg Extensions: 90X15X4

Friday, October 5th, 2018

2 Board Bench: 176(80)X6, 187(85)X6, 198(90)X6X2

Seated Row: 140X8X3

Incline DB Press: 45X8X3

Chin-ups: 8/6/5

Lat Pull Down: 90X10X3

DB Flies: 25X10X3

1 Arm Machine Row: 45X10X3

Face Pulls: 42.5X15X3

Spider Curl: 10X20X3

DB Reverse Flies: 10X12X3

Cable Triceps Pressdowns: 32.5X20X3

1 Arm Cable Triceps Pressdowns: 12.5X20X3

Saturday, October 6th, 2018

Incline Treadmill: 45 minutes

Sunday, October 7th, 2018

Incline Treadmill: 30 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X6, 336(152.5)X6, 252(160)X6, 363(165)X6

Stiff Leg Deadlift: 248(112.5)X8X4

Belt Squat: 90X8X4

Hanging Ab Wheel: 10X3

Monday, October 8th, 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X2, 148(67.5)X6, 159(72.5)X6, 170(77.5)X6, 181(82.5)X6/5

Seated DB OH Press: 50X8X4

Laterals: 10X15X4

Reverse Flys: 10X12X4

Face Pulls: 42.5X12X4

Triceps Pressdowns: 32.5X15X4

1 Arm Machine Row: 45X10X3

DB 1 Arm OH Press: 20X10X3

Tuesday, October 9th, 2018

Incline Treadmill: 45 minutes

Wednesday, October 10th, 2018

Sumo Deadlift: 154(70)X5, 221(100)X5, 308(140)X5, 341(155)X4, 385(175)X3, 396(180)X3, 407(185)X3

Hamstring Curls: 80X8X4

Machine Row: 185X10X4

1 Arm Machine Row: 90X8X3

Lat Pull Down: 90X12X3

DB Hammer Curls: 15X15/12/12

Thursday, October 11th, 2018

OFF

Friday, October 12th, 2018

Close Grip Bench: 45(20)X8, 87(40)X5, 132(60)X3, 154(70)X1… 170(77.5)X5, 176(80)X5

2 Board: 198(90)X3, 209(95)X3, 215(97.5)X3, 221(100)X3

Dips: 20X15/10/8

Cable Triceps Extensions: 47.5X15X4

Laterals: 5X25X4

Band Pull a Parts: 25X4

1 Arm Cable Triceps Ext: 12.5X20X4

Saturday, October 13th, 2018

OFF

Sunday, October 14th, 2018

Incline Treadmill: 60 minutes