Oct. 14th, 2018
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