Training Log

Operation De-Fluff

With the holidays finally coming to an end it’s time to get my eating back on track. I definitely fell off the wagon and have a lot of work to do- I’m not too concerned given I seem to do this to myself every time I compete ha-ha. It looks like there will be a lot of chicken and spinach in my near future!

Other than turning into a whale training is going well, my body is feeling healthy and I’m starting to ease into some higher percentages which is kind of exciting. I’m looking forward to seeing what happens over the next few weeks.

Here’s what I did last week:

Monday, December 24th, 2018
BW: 77kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X2, 297(135)X1… 314(145)X5X5 RPE 7, 314(145)X1X6, RPE 7.5
Sumo Deadlift: 120(264)X2, 308(140)X1… 336(152.5)X4X5 RPE 7
DB Split Squats: 35X3X8
Duration: 1hr

Tuesday, December 25th, 2018
OFF

Wednesday, December 26th, 2018
OFF

Thursday, December 27th, 2018
BW: 78kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X1, 308(140)X1… 341(155)X3X3 RPE 7.5
Paused Squat: 264(120)X3X3 RPE 6
Conventional Deadlift: 264(120)X2, 330(150)X1… 375(170)X3X3, 353(160)X2X5 RPE 7
Reverse Hypers: 100X3X8
Duration: 1.75 hours

Friday, December 28th, 2018
BW: 78kg
Dynamic Warm-up: 5 minutes
Assault Bike: 5 minutes
Competition Bench: 45(20)X8, 100(45)X5, 132(60)X3, 159(72.5)X1, 181(82.5)X1X3 RPE 8, 170(77.5)X5X3 RPE 7.5
Paused Bench(2s): 154(70)X3X6 RPE 6.5
DB Incline Bench: 55X3X8
Lat Pull Down: 100X4X8
Cable Triceps Pressdowns: 67.5X3X8
Cable Biceps Curls: 32.5X3X8
Assault Bike: 10minutes

Saturday, December 29th, 2018
OFF

Sunday, December 30th, 2018
BW: 77kg
Assault Bike: 5 minutes
Dynamic Warm-up: 5 minutes
Competition Bench Press: 45(20)X8, 100(45)X4, 143(65)X2… 159(72.5)X4X6 RPE 7.5, 154(70)X1X8 RPE 7
BB Pull Over: 30X3X10
Cable Curls: 32.5X3X10
DB Tate Press: 25X3X10
Assault Bike: 15 minutes