Training Log

Volume, Volume & More Volume

Things are finally starting to become a bit more challenging. I’m not doing a very good job with my eating due to having Xmas parties every weekend, but oh well such is life. After Christmas things will become normal again and weekends won’t be as full of copious amounts of alcohol and eating mountains of food. Overall every thing is going decently and I feel like I’m starting get used to the new programming. Minus all the damn volume, I was happy with how this week went and I’m hoping it tapers down soon ha-ha.

Here’s what I did this week:

Monday, December 3rd, 2018

BW: 77.3

Dynamic Warm-up: 10 minutes

Feet Up Bench Press: 45(20)X10, 88(40)X4, 120(55)X2… Set 1: 138(62.5)X4X6 RPE 6.5, 138(62.5)X8 RPE 7

Lat Pull Down: 100X3X8

DB Tate Press: 20X8X3

DB Hammer Curls: 20X3X8

Duration: 40 minutes

Tuesday, December 4th, 2018

BW: 76.8kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 221(100)X3, 75(125)X1 … 308(140)X4X6 RPE 7, 297(135)X1X8 RPE 7.5

Sumo Deadlift(2s pause): 314(142.5)X5X3 RPE 6.5

Reverse Hypers: 70X4X8

Duration: 1.5 hours

Wednesday, December 5th, 2018

BW: 76.2kg

Dynamic Warm-up: 5 minutes

Bench Press(2s pause): 45(20)X8, 87(40)X4, 132(60)X2… 154(70)X3X4 rpe 6.5

DB Seated OH Press: 45X4X8

Pendlay Row: 90X4X8

1 Arm Seated Row: 45X4X10

3 Way Laterals: 5X10X3

Duration: 40 minutes

Thursday, December 6th, 2018

BW: 76.4kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X1, 308(140)X1… 325(147.5)X4X4 RPE 6.5-7, 325(147.5)X1X5 RPE 7.5

Conventional Deadlift: 264(120)X2, 319(145)X1… 352(160)X4X4 RPE 7, 352(160)X5 RPE 7.5

GHR: 3X12

Duration: 1.75 hours

Friday, December 7th, 2018

BW: 76.4kg

Dynamic Warm-up: 10 minutes

Competition Bench Press: 45(20)X8, 87(40)X4, 132(60)X2, 154(70)X1… 165(75)X4X4 RPE 7, 165(75)X2X5 RPE 7.5

Seated Row: 105X4X8

Cable Triceps Press Downs: 57.5X4X8

Cable Curls: 30X4X8

Duration: 1 hour

Saturday, December 8th, 2018


Sunday, December 9th, 2018