Weekly Training Recap: 1 Week Out From Ontario Provincial’s!

Sunday, November 16th, 2014


Monday, November 17th, 2014

Back Squat:45X8, 135X6, 185X4, 225X3(added sleeves), 275X3(added belt), 315X2, 345X1, 375X1, 405X1… 420X1X3

Heavy Walkout: 455X1 (10s)… practised breathing and holding

Split Squats: 15X3

Back Extensions: 20X3

TA’s: 10X3

Tuesday, November 18th, 2014

Bench Press: 45X10, 95X6, 135X4, 185X3, 205X2… 225X1X3 (comp pause)

Bench Press (DS): 205X2X3

Dips: 10/8/10

DB Flys: 25X12X3

Standing Bent Over DB Rear Delts: 5X100 (30/25/25/10/10)

Laterals: 5X100 (50/20/10/10/10)

Hammer Curls: 25X15X3

Wednesday, November 19th, 2014

Deadlift: 135X6, 225X4, 275X3 (add belt), 315X2, 365X1… 415X3X3

Back Extensions: 20X3

TA’s: 10X3

*foam roll, stretch, physio

Thursday, November 20th, 2014

Bench Press: 45X10, 95X6, 135X3… 185X4X4

Incline Push-ups: 15X3

Cable Row: 60X10X3

Cable Tri Ext: 52.5X15X3

DB Hammer Curls: 25X10X3

Friday, November 21st, 2014

30 minutes on the Stairmaster (SS)

*Foam roll, Stretch & physio

Saturday, November 22nd, 2014


Monday I practised what I had planned for my squat opener. It felt heavier than I would have liked, but I know it’s because I was really slacking last week due to some personal reasons, I was happy that I was able to do it 3X without it being too hard but it should have definitely moved faster than it did, I may open slightly lighter depending how I’m feeling next week. I also walked out what I’m planning to squat at the meet, it didn’t crush me so that was a bonus. It was definitely heavy but I know I will have it in me! I’m looking forward to stepping on the platform next weekend!

Tuesday I practised my planned bench opener. My groove felt off today most likely due to being sore as hell from squatting yesterday; I was feeling physically beat up this morning. Everything went okay once I got to my working weight but once again it wasn’t as speedy as I would have liked. I know the day of I will move it much faster. I need to rest, be mobile and I will be ready come game day.

Wednesday I was still sore as hell from squatting on Monday. Luckily, I did my last heavy deadlift workout two weeks ago. 415X3X3 felt fast and easy, everything felt smooth even though I was incredibly sore. Looking forward to competing next weekend!

Thursday was a quick and easy day. All reps felt fast and easy and I aimed to get blood flow in my upper half while getting a mini pump on. Feeling pretty good!

Friday, I died a little doing cardio and managed to feel much more mobile after a relatively grueling week. 1 week until Provincial’s, feeling excited!


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