Training Log

Sweden Classic Worlds 2019: 7 Weeks Out

The last two weeks have been absolutely bananas between house renos, Easter, my birthday, work and training- I’ve had a hard time keeping up with everything but doing my best to stay on top of everything, such is life. I’m looking forward to moving into some higher intensities and trying to get some of this fluff off before leaving for Sweden.

Here’s what I’ve done for the last 2 weeks:

Sunday, April 14th, 2019
BW: ?
OFF

Monday, April 15th, 2019
BW: 76.4kg

Assault Bike: 5 minutes
Dynamic Warm-up: 10 minutes
Feet Up TNG: 45(20)X8, 99(45)X4, 121(55)X2… 132(60)X4X6 RPE 6
DB Incline Press: 55/55/60X8
Lat Pull Down: 90X3X10
DB Cable Curls: 32.5X3X10
Cable Triceps Press Downs: 32.5X3X10
Assault Bike: 5 minutes
Duration: 1 hour

Tuesday, April 16th, 2019
BW: 75.8kg
OFF

Wednesday, April 17th, 2019
BW: 75.5kg
Dynamic Warm-up: 15 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 297(135)X1… 319(145)X4X6 RPE 7
Sumo Deadlift: 264(120)X3, 319(145)X1… 336(152.5)X4X6 RPE 6.5-7
Belt Squat: 90X3X10
Duration: 1.5 hours

Thursday, April 18th, 2019
BW: 75.7kg
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1, 160(72.5)X1… 170(77.5)X4X4 RPE 7.5, 170(77.5)X1X5 RPE 8
Seated Row: 115X3X8
DB Hammer Curls: 25X3X10
Tate Press: 35X3X8
Duration: 1 hour

Friday, April 19th, 2019
BW: 76kg
Dynamic Warm-up: 10 minutes
Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2, 297(135)X1… 330(150)X4X4 RPE 7.5, 330(150)X1X5 RPE 7.5
Conventional Deadlift: 264(120)X3, 330(150)X1… 352(160)X4X4 RPE 6.5-7, 352(160)X1X5 RPE 7
GHR: 3X10
DB Stiff Leg Deadlifts: 85X3X10
Duration: 2.5 hours

Saturday, April 20th, 2019
BW: 76.4
OFF

Sunday, April 21st, 2019
BW: 76.6
Assault Bike: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1… 181(82.5)X1X1 RPE 6-6.5, 165(75)X5X5 RPE 7.5-8
Lat Pull Down: 100X3X10
Triceps Push-ups: 3X10
Cable Curls: 32.5X3X10
Assault Bike: 10 minutes
Duration: 1.5 hours

Monday, April 22nd, 2019
BW: 76.1kg
Bike: 10 minutes
Dynamic Warm-up: 10 minutes
BB OH Press: 45(20)X8, 66(30)X4X8 RPE 6.5
DB Shoulder Press: 55X4X8
DB Rear Delts: 30X4X12
Bike: 10 minutes
Duration: 1 hour

Tuesday, April 23rd, 2019
BW: 75.8kg
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 7-7.5
Sumo Deadlift: 264(120)X3, 319(145)X1… 347(157.5)X5X5 RPE 7.5
Belt Squat: 115X3X10
Duration: 2.5 hours

Wednesday, April 24th, 2019
BW: 76.3kg
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1, 165(75)X1… 82.5(181)X1X3 RPE 7, 176(80)X5X3 RPE 7
Seated Row: 115X3X8
DB Hammer Curls: 25X3X8
Tate Press: 35X3X8
Duration: 1.5 hours

Thursday, April 25th, 2019
BW: 76.5kg
Dynamic Warm-up: 15 minutes
Paused Back Squat(2s): 45(20)X8, 154(70)X5, 221(100)X3… 264(120)X2X2 RPE 6
Back Squat: 308(140)X1… 341(155)X4X3 RPE 7-7.5
Conventional Deadlift: 264(120)X3, 330(150)X1… 375(170)X1X3 RPE 7-7.5, 363(165)X5X3 RPE 7
Reverse Hypers: 115X3X10
Duration: 2.5 hours

Friday, April 26th, 2019
BW: 76.1kg
Dynamic Warm-up: 10 minutes
Pin Press(mid level): 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X2, 165(75)X1… 187(85)X4X4 RPE 6-6.5
DB Flys: 30X4X10
DB Reverse Flys: 30X4X10
Duration: 1.5 hour

Saturday, April 27th, 2019
BW: ?
Assault Bike: 40 minutes
Physio, Foam Roll: 40 minutes