Training Log

Sweden Classic Worlds 2019: 9 Weeks Out

Besides catching a bad cold and sinus infection this week was pretty decent. My bench was all over the place but everything else went exceedingly well especially since I had a hard time breathing for the majority of the week. Maybe one day my overhead press will be less shameful but at least it’s getting better!

The week went as followed:

Sunday, April 7th, 2019
BW: ?
Bike: 15 minutes
Stairs (80spm): 30 minutes

Monday, April 8th, 2019
BW: 76.1kg
Dynamic Warm-up: 15 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X2… 297(135)X4X8 RPE 7.5
Sumo Deadlift: 297(135)X4X8 RPE 7
Duration: 1.5 hours

Tuesday, April 9th, 2019
BW: 76kg
Assault Bike: 10 minutes
Dynamic Warm-up: 10 minutes
Feet Up TNG: 45(20)X8, 87(40)X4, 110(50)X2… 121(55)X4X8 RPE 6-6.5
DB Incline Press: 50X3X10
Lat Pull Down: 90X3X12
DB Cable Curls: 30X3X12
DB Tate Press: 30X3X12
Duration: 50 minutes

Wednesday, April 10th, 2019
BW: 75.8kg
Dynamic Warm-up: 20 minutes
Back Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X1, 297(135)X1… 319(145)X4X6 RPE 7, 319(145)X1X8 RPE 6.5
Conventional Deadlift: 264(120)X3, 319(145)X1… 341(155)X4X6 RPE 7.5, 341(155)X1X8 RPE 7-7.5
Reverse Hypers: 100X3X12
Durations: 2 hours

Thursday, April 11th, 2019
BW: 75.2kg
Dynamic Warm-up: 10 minutes
Bench Press: 45(20)X8, 99(45)X5, 121(55)X3, 143(65)X1, 154(70)X1… 165(75)X4X6 RPE 8, 143(65)X1X8 RPE 7.5
Seated Row: 115X3X10
DB Hammer Curls: 20X3X10
Triceps Push-ups: 3X10
Duration: 1 hour

Friday, April 12th, 2019
BW: 75.5kg
Dynamic Warm-up: 10 minutes
BB OH Press: 45(20)X8, 65(30)X4…83(37.5)X4X5 RPE 7.5-8
DB Seated OH Press: 50X3X10
DB Rear Delts: 25/25/30/30X10
Belt Squat: 90X3X12
DB Stiff Leg Deadlifts: 80/85/90X12
Duration: 1 hour

Saturday, April 13th, 2019
Bike: 10 minutes
Stairs(80spm): 30 minutes