Training Log

Sweden Classic Worlds 2019: 6 Weeks Out

I can’t believe there’s only six weeks until Worlds- it just crept up far too fast. I’m looking forward to moving into higher intensities, this volume is really kicking my ass and I’m ready for some heavier loads. 6 more weeks of work and it’s game time, I can’t wait to step on the platform with the strongest 72kg women and the world.

Here’s what I did this week: 

Sunday, April 28th, 2019
BW: ?
OFF

Monday, April 29th, 2019
BW: 76.3kg
Assault Bike: 5 minutes
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, 165(75)X5X5 RPE 7.5
Lat Pull Down: 100X3X10
Triceps Push-ups: 3X10
Cable Curls: 32.5X3X10
Duration: 1 hour

Tuesday, April 30th, 2019
BW: 76.5kg
Dynamic Warm-up: 15 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 308(140)X1… 330(150)X5X5 RPE 7.5
Sumo Deadlift: 264(120)X3, 319(145)X1… 347(157.5)X5X5 RPE 7
GHR: 3X10
Plank(s): 45X3
Duration: 2.5 hours

Wednesday, May 1st, 2019
BW: 76.4kg
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1, 165(75)X1, 176(80)X1… 187(85)X1X3 RPE 7.5-8, 176(80)X5X3 RPE 7
Seated Row: 135X3X8
DB Hammer Curls: 25X3X8
Tate Press: 35X3X8
Duration: 1 hour

Thursday, May 2nd, 2019
BW: 76.2kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3 Paused Squats(2s): 275(125)X2X2 RPE 6.5, Low Bar Squat: 319(145)X1… 352(160)X4X3 RPE 7.5
Conventional Deadlift: 264(120)X3, 319(145)X1, 358(162.5)X1… 385(175)X1X3 RPE 7.5, 369(167.5)X5X3 RPE 7.5
Duration: 2.5 hours

Friday, May 3rd, 2019
BW: 76kg
OFF

Saturday, May 4th, 2019
BW: 75.8kg
Bike: 10 minutes
Stairs: 30 minutes (80spm)
Dynamic Warm-up: 10 minutes
Pin Press(mid level): 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1, 181(82.5)X1… 193(87.5)X4X4 RPE 7
DB Flys: 35X4X10
DB Reverse Flys: 30X4X10
Duration: 2 hours

Sunday, May 5th, 2019
BW: 75.6
OFF