Training Log

Sweden Classic Worlds 2019: 2 Weeks Out

This week went better than I had anticipated. I went into my heavy bench workout on Sunday feeling stiff as a board and unsure how it’d go but surprisingly 97.5 flew which was a pleasant surprise. I think I just have to accept my bench is finally getting better after 10 years ha-ha. Monday was another story- though I managed to get through all the volume I managed to strain every muscle in my mid back which made for an interesting rest of the week. I had my heaviest session of the training cycle on Thursday and I was extremely hesitant considering I couldn’t twist or bend without my back completely seizing. I warmed-up for a good 30 minutes and prayed to god I didn’t die. My warm-ups felt fast which was promising but as soon as I got to 167.5 I started getting nervous. Nothing ammonia can’t solve I suppose, I managed to hit a smooth 187.5 squat and an ok 205 deadlift. I’m pretty happy with how the week went considering my back situation, luckily it’s on the mend and feeling almost back to normal now.

All the heavy work is done! A few more workouts and I’m on a plane to Sweden next Saturday!

Here’s what I did this week:

Sunday, May 26th, 2019
BW: 74.9
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 187(85)X1, 203(92.5)X1, 214(97.5)X1X1 RPE 8… 181(82.5)X3X4 RPE 7
Seated Row: 160X3X6
DB Tate Press- 35X3X6
Cable Curls: 42.5X3X6
Duration: 1.5 hour

Monday, May 27th, 2019
BW: 75.1
Dynamic Warm-up: 10 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 308(140)X1… 341(155)X6X4 RPE 7.5
Sumo Deadlift: 264(120)X3, 330(150)X1… 358(162.5)X6X4 RPE 7.5-8
Reverse Hypers: 95X3X8
Duration: 3 hours

Tuesday, May 28th, 2019
BW: 75.4

Wednesday, May 29th, 2019
BW: 75.2
Dynamic Warm-up: 10 minutes
Pin Press: 45(20)X8, 121(55)X4, 143(65)X3, 165(75)X1… 187(85)X3X5 RPE 7-7.5
DB Flies: 30X2X10
DB Reverse Flies 20X3X10
Duration: 1 hour

Thursday, May 30th, 2019
BW: 74.7kg
Dynamic Warm-up: 15 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 308(140)X1, 341(155)X1, 369(167.5)X1, 390(177.5)X1… 414(187.5)X1X1 RPE 8-8.5, 369(167.5)X5X2 RPE 7.5-8
Conv Deadlift: 264(120)X3, 330(150)X1, 375(170)X1, 407(185)X1, 430(195)X1, 451(205)X1X1 RPE 8.5-9, 380(172.5)X4X3 RPE 7.5
Belt Squat: 90X3X8
Duration: 3 hours

Friday, May 31st, 2019
BW: 74.5kg
Dynamic Warm-up: 10 minutes
Assault Bike: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1, 165(75)X1, 187(85)X1X1 RPE 7… 170(77.5)X6X4 RPE 7.5
Lat Pull Down: 100X3X8
DB Hammer Curls: 25X3X8
Triceps Push-ups: 3X8

Duration: 1.5 hours

Saturday, June 1st, 2019
BW: 74.3
Stairs: 40 minutes (80spm)
Bike: 20 minutes
Physio/Roll/Mobility: 40 minutes
Duration: 2 hours