Training Log

Sweden Classic Worlds 2019: 10 Weeks Out

This week went well, nothing too crazy just putting in the work. I ate like an asshole this week so my weight is up from last week but I am back on the cardio train as well as cleaning up my eating. Sometimes it is very hard being a fat kid at heart but oh well, I have learned to accept the fact I love food that is terrible for me and must work harder to keep my weight down because of it ha-ha. I would rather put in extra hours of cardio and eat opposed to strict dieting and being miserable 24/7.

This is what I did this week: 

Sunday, March 31st, 2019
BW: 75.2

Monday, April 1st, 2019
BW: ?
Assault Bike: 10 minutes
Dynamic Warm-up: 10 minutes
Feet Up TNG: 45(20)X8, 87(40)X4, 110(50)X2… 132(60)X5X5 RPE 6
DB Incline Press: 50/55/55X6
Lat Pull Down: 100X3X10
DB Cable Curls: 30X3X10
Triceps Push-ups: 3X10
Assault Bike: 10 minutes
Duration: 50 minutes

Tuesday, April 2nd, 2019
BW: 74.7kg
Dynamic Warm-up: 15 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 297(135)X1… 319(145)X5X5 RPE 6.5-7
Sumo Deadlift: 264(120)X3, 319(155)X1… 336(152.5)X5X5 RPE 6-6.5
Belt Squat: 90/100/110X8
DB RDL’s: 170X3X8
Duration: 1.5 hours

Wednesday, April 3rd, 2019
BW: 75kg
Dynamic Warm-up: 10 minutes
Bike: 10 minutes
BB OH Press: 45(20)X8, 65(30)X4…77(35)X4X6 RPE 7.5-8
DB Seated OH Press: 50X3X8
DB Rear Delts: 26X4X10
Bike: 10 minutes
Duration: 1 hour

Thursday, April 4th, 2019
BW: 75.5kg
Dynamic Warm-up: 15 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X1, 308(140)X1… 330(150)X3X5 RPE 7, 330X1X4 RPE 7
Conventional Deadlift: 264(120)X3, 308(140)X2, 330(150)X1… 352(160)X3X5 RPE 7, 352(160)X1X4 RPE 7.5
GHR- 3X8
Durations: 2 hours

Friday, April 5th, 2019
BW: 75.9kg
Dynamic Warm-up: 5 minutes
Bench Press: 45(20)X8, 7(40)X5, 121(55)X3, 143(65)X1, 160(72.5)X1… RPE 7.5-8, 170(77.5)X4X3 RPE 6.5, 170(77.5)X2X4 RPE 7
Seated Row: 115X3X8
Cable Biceps Curls: 32.5X3X8
DB Tate Press: 35/40/40X8
Bike: 10 minutes
Stairs(80spm): 20 minutes
Duration: 1 hour

Saturday, April 6th, 2019
BW: 75.9
Bike: 10 minutes
Stairs(80spm): 20 minutes