Training Log

OPA Provincials 2018: 7 Weeks Out

I’m still on the volume train trying to build a more solid base. I managed to break a blood vessel in my eye front squatting and hit some small volume PR’s, it’s been a successful yet rough few weeks but I’ll take it!

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

Monday, September 3rd, 2018

Back Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X6, 275(125)X6, 308(140)X6X2, 336(152.5)X6X2

Stiff Leg Deadlifts: 242(110)X10X4

Pull-ups: 7/6/5/4/4

Leg Press: 405/455/495/495X8

Leg Extensions: 115X10X3 & 1 Legged- 40X8X4

Swiss Ball Planks(s): 45X3

Tuesday, September 4th 2018


Wednesday, September 5th, 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)X6, 187(85)X6

Seated DB Incline Press: 50/50/55/55X8

Face Pulls: 32.5X12X4

Laterals: 20X10X4

Cable Triceps Press Downs: 37.5X15X4

Thursday, September 6th, 2018

Front Squat: 132(60)X5, 187(85)X5, 225(102.5)X5

Sumo Deadlift: 264(120)X3, 308(140)X6, 347(157.5)X6, 375(170)X6, 385(175)X6

Laying Down Hamstring Curl: 100X8X4

Lat Pull Down: 90X10X3

DB Hammer Curls: 20X10X3

Friday, September 7th, 2018


Saturday, September 8th, 2018

Close Grip Bench: 45X8, 95X5, 135X2, 155X1, 165X6X3

Wide Grip Bench: 165X6X3

Dips: 15X8/6/6

Seated Row: 140X8X4

1 Arm Low Rows: 90X10X3

Cable Triceps Press Downs: 37.5X15X3

Spiders Curls: 15X15X3

1 Arm OH DB Triceps Ext: 25X10X4

Incline Treadmill: 40 minutes

Sunday, September 9th, 2018

Incline Treadmill: 45 minutes

Monday, September 10th, 2018


Tuesday, September 11th, 2018

Split Squats: 143(65)X8, 165(75)X8, 176(80)X8

Stiff Leg Deadlifts: 214(95)X8X4

Leg Press: 365X10X3

Belt Squat: 90X10X3

GHR: 8X4

Leg Raises: 15X4

Wednesday, September 12th, 2018


Thursday, September 13th, 2018

Close Grip Bench Press: 154(70)X6X3

Incline DB Press: 50X8X3

Pull-ups: 8/6/5/5/4

Dips: 16/12/10/8

Machine Row: 140X10X3

1 Arm Machine Row: 45X10X3

DB Flys: 20X10X3

3 Way Laterals: 5X10X3

DB Hammer Curls: 15X12X5

1 Arm DB OH Triceps Extensions: 20X12X5

Friday, September 14th, 2018

Front Squat: 154(70)X5, 198(90)X3, 220(100)X1… 237(107.5)X6, 242(110)X6, 248(112.5)X6, 253(115)X6

Goodmornings: 176(80)X8, 187(85)X8, 198(90)X8X2

Back Extensions: 15X3

Walking Lunges: 30X10X3

GHR Sit-ups: 12X3

Saturday, September 15th, 2018

DB Chest Press: 55X8X4

Seated Cable Row: 140X10X4

Chin-ups: 8/6/6/4

Lat Pull Down: 80X10X3

DB Flys: 25X10X3

Face Pulls: 47.5X12X3

Lat Press Downs: 32.5X12X4

Laterals: 10X15X3

Cable Triceps Pressdowns: 42.5X15X4

DB Hammer Curls: 15X15X3

Incline Treadmill: 45 minutes

Sunday, September 16th, 2018