Training Log

Provincials 2018: 9 Weeks Out

First time moving into some heavier weights in about 6 months- I must say it was definitely a challenge, as the first few weeks usually are. Though I’m only touching about 85-90% it felt as if it was 100%+ which is no surprise to me.

I’m looking forward to getting back into the groove and competing at OPA Provincials in 9 weeks- Bring on the fun!

Here’s what I’ve done for the month:

Monday, August 20th, 2018

Back Squat: 45(20)X8, 154(70)X5, 198(90)X3, 242(110)X1… 275(125)X6X2, 297(135)X6X2, 325(147.5)X6X2

Stiff Leg Deadlifts: 225(102.5)X8, 242(110)X10X4

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

Leg Press: 405/455/495X10

Kick-ups: 15X3

Tuesday, August 21st 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X2… 143(65)X6, 160(72.5)X6X2, 165(75)X6, 170(77.5)X6, 176(80)X5, failed 6th rep at lockout

Seated DB OH Press: 40/45/50/50X8

Face Pulls: 37.5X12X3

Side Laterals: 20X10X3

DB Reverse Flys: 15X12X4

Cable Triceps Pressdowns: 37.5X15X4

Wednesday, August 22nd, 2018


Thursday, August 23rd, 2018


Friday, August 24th, 2018

Front Squat: 45(20)X6, 132(60)X6, 187(85)X6, 225(102.5)X5

Sumo Deadlift: 265(120)X3, 308(140)X6, 336(152.5)X6, 365(165)X6X2

Back Extensions: 90X10X4

Seated Row: 150X8X4

Lat Pull Down: 90X10X4

1 Arm Machine Row: 45X8X4

Band Pull a Parts: 100

Saturday, August 25th, 2018

Close Grip Bench: 45X8, 95X5, 135X2, 155X1, 165X6X2

Wide Grip Bench: 165X6X2

Incline DB Press: 45/50/50X8

DB Flys: 25X10X3

Side Laterals: 20X10X4

Cable Triceps Press Downs: 37.5X15X3

Spiders Curls: 15X15X3

1 Arm OH DB Triceps Ext: 25X10X4

Sunday, August 26th, 2018


Monday, August 27th, 2018

Back Squats: 45(20)X8, 154(70)X5, 225(102.5)X5, 264(120)X4, 308(140)X3, 336(152.5)X2, 347(157.5)X2, 358(162.5)X2, 369(167.5)X2, 242(110)X15

Belt Squat: 225X6, 185X6X3

Walking Lunges: 30X10X3

Leg Raises: 20/15/15

Tuesday, August 28th, 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X5, 154(70)X3, 176(80)X2, 187(85)X2, 193(87.5)X2, 198(90)X2, 154(70)X11

Pull-ups: 5X5

DB Reverse Flys: 20X10X4

DB Side Laterals: 20X10X4

Wednesday, August 29th, 2018

Sumo Deadlift: 154(70)X5, 220(100)X3, 297(135)X1, 330(150)X3, 352(160)X3, 385(175)X2, 402(182.5)X2, 413(187.5)X2, 424(192.5)X2, 314(142.5)X10

GHD: 8X4

1 Legged Hamstring Curls: 30X8X4

Sit-ups: 15X4

Thursday, August 30th, 2018


Friday, August 31st, 2018

Bench Press: 45(20)X8, 87(40)X5, 132(60)X2, 154(70)X5, 165(75)X4, 176(80)X4X3, 165(75)X5X2

1 Arm DB Row: 80X8X5

DB Rolling Tri’s: 25X8X4

DB Hammer Curls: 20X10X4

Saturday, September 1st, 2018


Sunday, September 2nd, 2018