Training Log

Sweden Classic Worlds 2019: 11 Weeks Out

This week went pretty well, nothing to exciting just starting to ramp up the volume. I’m still feeling more sore than I would like but I’m starting up my cardio/stretching routine this weekend to de-chunkify myself and gain some mobility back.

Here’s this week in a nutshell:

Sunday, March 24th, 2019

BW: 76

OFF

Monday, March 25th, 2019

BW: 75.6

Assault Bike: 10 minutes

Dynamic Warm-up: 10 minutes

Feet Up TNG: 45(20)X8, 87(40)X5, 110(50)X3… 126(57.5)X4X6 RPE 6

DB Incline Press: 50X3X8

Lat Pull Down: 100X3X10

Cable Hammer Curls: 30X3X10

Triceps Push-ups: 3X10

Assault Bike: 10 minutes

Duration: 1 hour

Tuesday, March 26th, 2019

BW: 75.3kg

Dynamic Warm-up: 15 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X1… 297(135)X4X6, RPE 6-6.5

Sumo Deadlift: 264(120)X3, 297(135)X1… 319(145)X4X6 RPE 6-6.5

Belt Squat: 115/90/90X10

DB RDL’s: 160X3X10

Duration: 1.5 hours

Wednesday, March 27th, 2019

BW: 75kg

Dynamic Warm-up: 5 minutes

Bike: 10 minutes

BB OH Press: 45(20)X8, 65(30)X4…80(36)X5, 85(38)X3X5 RPE 8

DB Seated OH Press: 40/45/45X8

DB Flys: 25X4X10

DB Rear Delts: 20X4X10

Stairs(70spm): 10 minutes = DEATH

Duration: 1 hour

Thursday, March 28th, 2019

BW: 75kg

Dynamic Warm-up: 15 minutes

Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X1, 297(135)X1… 319(145)X4X4 RPE 6.5, 319X1X5 RPE 7

Conventional Deadlift: 264(120)X3, 297(135)X2, 319(145)X1… 341(155)X4X4 RPE 7, 341(155)X1X5 RPE 7.5

Reverse Hypers- 90X3X10

Durations: 1.5 hours

Friday, March 29th, 2019

BW: 75kg

Dynamic Warm-up: 15 minutes

Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1, 165(75)X4X4 RPE 7.5-8, 165(75)X1X5 RPE 7.5

Chest Supported Rows: 45X3X10

DB Biceps Curls: 15X3X10

DB Tate Press: 35X3X8

Duration: 1 hour

Saturday, March 30th, 2019

BW: 75.2

Bike: 10 minutes

Stairs(80spm): 20 minutes

Physio/Stretch