Training Log

Plugging Along

Monday, November 26th, 2018

BW: 76.4kg

Dynamic Warm-up: 10 minutes

Feet Up Bench Press: 45(20)X10, 88(40)X4, 115(52.5)X2… Set 1: 143(65)X4X5 RPE 6.5-7, 143(65)X6 RPE 7

BB Pull Over: 30X3X10

Triceps Push-ups: 10X3

Cable Biceps Curls: 27.5/30/32.5X3X10 RPE 7

Duration: 40 minutes

Tuesday, November 27th, 2018

BW: 76.2kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X1, 297(135)X1… 314(142.5)X4X5 RPE 6.5-7, 314(142.5)X1X6 RPE 7.5

Sumo Deadlift(2s pause): 303(137.5)X4X4 RPE 6-6.5

Belt Squat: 90X3X12

Duration: 1.5 hours

Wednesday, November 28th, 2018

BW: 75.6kg

Dynamic Warm-up: 5 minutes

Bench Press(2s pause): 45(20)X8, 87(40)X4, 110(50)X2, 132(60)X1… 148(67.5)X3X4 RPE 6

DB Seated OH Press: 50X4X6

DB Row: 35X4X6

1 Arm Cable Row: 17.5X4X10

Duration: 40 minutes

Thursday, November 29th, 2018

BW: 76.8kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 275(125)X1… 308(140)X1, 325(147.5)X5X3 RPE 6.5-7, 325(147.5)X2X4 RPE 7

Conventional Deadlift: 264(120)X2, 3330(150)X1… 358(162.5)X5X3 RPE 7-7.5, 358(162.5)X4 RPE 7.5

GHR: 3X12

Duration: 1.75 hours

Friday, November 30th, 2018

BW: 76kg

Dynamic Warm-up: 10 minutes

Competition Bench Press: 45(20)X8, 110(50)X4, 132(60)X2, 154(70)X1… 165(75)X4X3 RPE 6.5, 165(75)X4X2 RPE 7

Chest Supported Rows: 40X3X8

Cable Triceps Press Downs: 57.5X3X8

DB Hammer Curls: 25X3X8

Duration: 1 hour

Saturday, December 1st, 2018

OFF

Sunday, November 25th, 2018

OFF