Training Log

Sweden Classic Worlds 2019: 5 Weeks Out

I survived the week yet again- Everything felt pretty fantastic considering by Wednesday I felt like I got hit by a truck. Luckily, by the end of the week I was feeling like a normal human being again and I’m finally starting to sleep which seems to be helping with my recovery. I’m looking forward to starting my last training block for I leave for Sweden!

Here’s what I did this week:

Monday, May 5th, 2019
BW: ?
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1… 181(82.5)X1X1 RPE 6.5, 170(75)X4X6 RPE 7.5
Lat Pull Down: 100X3X8
Triceps Push-ups(tempo): 3X10
BB Curls: 50X3X8
Duration: 1 hour

Tuesday, May 6th, 2019
BW: 75.8
Dynamic Warm-up: 15 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 308(140)X1… 336(152.5)X6X4 RPE 7
Sumo Deadlift: 264(120)X3, 308(140)X2, 336(152.5)X1… 358(162.5)X6X4 RPE 6.5-7
Duration: 2.5 hours

Wednesday, May 7th, 2019
BW: 75.4kg
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1, 165(75)X1, 181(82.5)X1… 193(85)X1X2 RPE 7.5-8, 187(85)X6X2 RPE 7-7.5
Seated Row: 130/140/150X6
Cable Curls: 35X3X6
Tate Press: 35X3X6
Duration: 1.5 hours

Thursday, May 8th, 2019
BW: 75.2kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3 Paused Squats(2s): 286(130)X2X2 RPE 6, Low Bar Squat: 330(150)X1… 358(162.5)X4X3 RPE 7-7.5
Conventional Deadlift: 264(120)X3, 330(150)X1, 375(170)X1… 396(180)X1X3 RPE 7.5-8, 369(167.5)X4X4 RPE 7-7.5
Belt Squat: 115X3X8
Reverse Hypers: 115X3X8
Plank(s): 45X3
Duration: 3 hours

Friday, May 9th, 2019
BW: 75.5kg
Pin Press(mid level): 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 187(85)X1… 198(90)X5X3 RPE 6.5-7
DB Flys: 40X3X8
DB Reverse Flys: 35X3X8
Duration: 40 minutes

Saturday, May 10th, 2019
Bike: 10 minutes
Stairs: 30 minutes (80spm)
Duration: 1.5 hours