Training Log

OPA Provincials 2018: 5 Weeks Out

There’s been ups and downs the last few weeks. I’ve been feeling exhausted lately and I can’t pin point exactly why- maybe the season change, added stresses, cutting weight, I don’t really know. All I know is that I was feeling extra tired for no particular reason and my training took a hit for about a week. My volume week felt like death everything felt heavy and some days I just didn’t have it in me. Luckily last week when I dropped the volume and increased the intensity everything went exceedingly well, I was able to hit more than was programmed with ease and it gave me the confidence I needed to feel good about competing again.

There will always be ups and downs with training. It’s hard to feel like the world isn’t coming to an end when you have a shitty training day but at the end of the day it’s part of the process. I’m still learning how to take away some good from those bad days even 10 years later, maybe one day I’ll figure it out!

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

Monday, September 17th, 2018

Back Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X6, 314(142.5)X6X2, 347(157.5)X6X2

Stiff Leg Deadlifts: 253(115)X8X4

Pull-ups: 6X4

Leg Press: 405/455/455/455X8

Plank(s): 60X3

Tuesday, September 18th 2018


Wednesday, September 19th, 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X2, 148(67.5)X6, 160(72.5)X6, 176(80)X6, 182(82.5)X6X2,

Seated DB Incline Press: 50X8X4

Face Pulls: 37.5X12X4

3 Way Laterals: 5X10X4

DB Reverse Flys: 15X10X4

Cable Triceps Press Downs: 37.5X15X4

Thursday, September 20th, 2018

Sumo Deadlift: 225(102.5)X6, 314(142.5)X6, 347(157.5)X3 (felt like shit was supposed to be 6, switched to conventional did 6 still felt like shit), 385(175)X3 sumo, felt like death called it quits and went home, just not my day.

Friday, September 21st, 2018

Close Grip Bench: 45(20)X8, 87(40)X5, 132(60)X2, 154(70)X1, 165(75)X6X2

Close Grip 2 Board: 181(82.5)X6X3

Dips: 20X8X3

Seated Row: 120X8X4

Lat Pull Down: 90X10X3

1 Machine Row: 45X10X3

Hammer Curl: 20X10X3

Cable Triceps Pressdowns: 42.5X12X4

Overhead DB Triceps Ext: 25X10X4

Saturday, September 22nd, 2018


Sunday, September 23rd, 2018

Incline Treadmill: 45 minutes

Monday, September 24th, 2018

Back Squat: 45(20)X8, 154(70)X5, 221(100)X5, 264(120)X4, 308(145)X3, 336(152.5)X2, 358(162.5)X3, 363(165)X3, 369(167.5)X3, 375(170)X3

Belt Squat: 115X6X4

Walking Lunges: 60X10X4

Tuesday, September 25th, 2018

Bench Press: 45(20)X8, 87(45)X5, 132(60)X5, 154(70)X3, 165(75)X3, 176(80)X2, 187(85)X3, 193(87.5)X3, 198(90)X3X2

2 Board: 209(95)X3, 214(97.5)X3

Pull-ups: 5X5

DB Reverse Flys: 20X10X4

DB Side Laterals: 20X10X4


Deadlift: 154(70)X5, 221(100)X5, 297(135)X3, 330(150)X3, 352(160)X3, 385(175)X2, 407(185)X2, 419(190)X2, 429(195)X2, 441(200)X2

GHR: 8X4

Hamstring Curls: 80X8X4

Butterfly Sit-ups: 12X4

Wednesday, September 26th, 2018


Thursday, September 27th, 2018

Bench Press: 45(20)X8, 87(45)X5, 132(60)X2, 154(70)X5, 165(75)X4, 176(80)X5X3, 165(75)X5X2

1 Arm DB Row: 85X8X5

DB Rolling Tri’s: 30X8X4

Cable Triceps Ext: 32.5X10X4

Friday, September 28th, 2018


Saturday, September 29th, 2018

Incline Treadmill: 50 minutes

Sunday, September 30th, 2018

Incline Treadmill: 45 minutes