Training Log

The New Adventure Begins

Now that Provincial’s is over and I’ve eaten my soul in chocolate and pizza, I’m looking forward to a fresh start. No more eating like an asshole, time to get back to a regular training and moreover starting with a new coach which I’m both very excited and nervous about. I’m looking forward to trying something different and seeing where it takes me!

Monday, November 12th, 2018

Everything felt relatively easy minus chin-ups due to being whale status.

BW: 77.3kg

Dynamic Warm-up: 10 minutes

Feet Up Bench Press: 45(20)X10, 88(40)X4, 115(52.5)X2… Set 1: 132(60)X5 RPE 6, Set 2: 132(60)X5 RPE 6, Set 3: 132(60)X5 RPE 6.5, Set 4: 132(60)X6 RPE 6.5-7

Chin-ups: band(15-20lbs): 2X10 RPE 7.5-8, band(25-30lbs): 1X10 RPE 7.5-8

Triceps Push-ups: 3X10 RPE 6

BB Biceps Curls: 40X3X10 RPE 7

Duration: 45 minutes

Tuesday, November 13th, 2018

Squatted low bar for the first time in years today, I could actually do it and didn’t hate it, I might be on to something here… looking forward to getting more comfortable with this. Also, I went back to pulling sumo and it felt like I was doing nothing, I’m looking forward to getting more confident and committing to it next time around.

BW: 76.2

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3, 264(120)X1… 297(135)X3X5 RPE 6, 297(135)X1X6 RPE 6.5

Sumo Deadlift(2s pause): 297(135)X2X5 RPE air

Belt Squat: 115X3X8

Wednesday, November 14th, 2018

OFF

BW: 76.5

Definitely bruised pretty bad along the rear delts from low bar squatting, it was tender to touch for about 3 days

Thursday, November 15th, 2018

Everything felt easy during the workout but my left shoulder was in pain afterwards, something I haven’t felt in quite some time- I think it was form the DB chest flies they have caused me grief in the previously.

BW: 76.2

Dynamic Warm-up: 15 minutes

2s Paused Bench: 45(20)X8, 87(40)X5, 110(50)X3, 132(60)X1… 143(65)X2X5 all RPE 5.5-6

Seated DB OH Press: 35/40/45X6

DB Chest Flies: 25/30/30X10

Inverted Rows: 10X3

Friday, November 16th, 2018

Feeling like I got hit by a freight train but I’m still kickin’ it and managed to get through everything relatively easily.

BW: 76.2

Dynamic Warm-up: 15 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 242(110)X3, 287(130)X1… 314(142.5)X3X4, 314(142.5)X4 all RPE 6.5-7

Conventional Deadlift: 264(120)X4, 319(140)X1… 341(155)X3X4, 341(155)X4 all RPE 6.5

Reverse Hypers: 50X8X3

Saturday, November 17th, 2018

I played around with my feet and the wider stance seems to do the trick for my ass not coming up along with keeping tension in my lower half.

BW: 76.7

Dynamic Warm-up: 10 minutes

Bench Press: 45(20)X8, 87(40)X5, 132(60)X2… 159(72.5)X3X4, 159(72.5)X4 all RPE 6-6.5

Chest Supported Rows: 45X8X3

1 Arm Machine Row: 45X10X3

Cable Triceps Pressdowns: 47.5X10X3

Cable Biceps Curls: 27.5X10X3

Sunday, November 18th, 2018

OFF

I still ate like a semi asshole, not as bad as the weeks before but still not fantastic. I’m getting there slowly but surely, the goal is to get down to 75 by the end of next week and sit there for a bit, hopefully survive and maintain it through Christmas, fingers crossed.