Training Log

Sweden Classic Worlds 2019: 4 Weeks Out

I’m finally moving into some higher intensities and boy does it feel good! I’m really looking forward to the next few weeks of training.

Here’s what I did this week:

Sunday, May 12th, 2019
BW: 75.6

Monday, May 13th, 2019
BW: 76.1
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 176(80)X1… 187(85)X1X1 RPE 6.5, 165(75)X5X5 RPE 7-7.5
Lat Pull Down: 100X3X8
Triceps Push-ups(tempo): 3X10
Cable Curls: 32.5X3X8
Duration: 1 hour

Tuesday, May 14th, 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)X5X5 RPE 7
Sumo Deadlift: 264(120)X3, 330(150)X1… 352(160)X5X5 RPE 7.5
GHR: 3X8
Plank(s): 45X3
Duration: 2.5 hours

Wednesday, May 15th, 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, 187(85)X1… 198(90)X1X1 RPE 7, 181(82.5)X3X4 RPE 7-7.5
Seated Row: 150X3X6
DB Hammer Curls: 25X3X6
Tate Press: 35X3X6
Duration: 1 hour

Thursday, May 16th, 2019
BW: 75.5kg
Dynamic Warm-up: 15 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3, 275(125)X2 325(145)X1, 352(160)X1…369(167.5)X3X1 RPE 7, 352(160)X3X4 RPE 7.5
Conventional Deadlift: 264(120)X3, 330(150)X1, 375(170)X1… 407(185)X1X2 RPE 8, 380(172.5)X4X3 RPE 7.5
Belt Squat: 115X3X8
Duration: 2.5 hours

Friday, May 17th, 2019
BW: 75.4kg
Pin Press(mid level): 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1… 187(85)X3X5 RPE 6.5-7
DB Flys: 40X3X10
DB Reverse Flys: 35X3X10
Duration: 45 minutes

Saturday, May 18th, 2019
BW: 75.8
Bike: 10 minutes
Stairs: 30 minutes (80spm)
Duration: 2 hours