Haven't updated in a while. Dealt with some exhaustion which led to hurting my shoulder while benching. 75% bench workout felt like it was one rep max. All better now though. But 21.11.2018 OP I/A 2-9 75% Deadlift 125kg 3x5 OHP 45kg 5x5 WCU +10kg 6-5-4-3-2 Cable row 80kg 3x8 500m row in 1:18,9 in an...

16.11.2018 OP I/A 3-9
Trab-bar deadlift 130kg 3x5
Bench 82.5kg 6x5
WCU +10kg 6-5-4-3-2
Cable row 80kg 3x10

14.11.2018 Indoor power intervals again

Goal is to increase SE and E with maintaining strength... Sounds like basebuilding to me. Granted you might lose some strength but you can't have it all at all times and that strength will return really quickly.

13.11.2018 OP I/A 2-9 75%
Deadlift 125kg 3x5
OHP 45kg 4x5
Chin ups 8-7-6-5
cable row 90kg 3x5

11.11.2018 OP I/A 1-9 75% Squat 112.5kg 3x5 Bench 82.5kg 3x5 WCU +10kg 3x5 Haven't done that low volume on a 75% in a long time. But it was a tough weekend. 12.11.2018 Indoor power intervals on the rower 5x500m Also felt really winded on those. I'm going to write those two off on the tough weekend ...

08.11.2018 Pull ups 8-7-6-5-4 KB snatch 28kg 2x8 One-handed KB swing 28kg 2x10 09.11.2018 OP I/A 9-9 90% Decided to test my squat max today. Result: 167.5kg/370lbs - Improvement of 12.5kg/27.5lbs. And again, while losing about 10kg of bodyweight. And the result is so stupid because it puts me at a ...

07.11.2018 OP I/A 8-9 90%
Deadlift 145kg 3x3
OHP 55kg 3x3
Pull ups 8-7-6

Felt some real imbalances during OHP so for the next cycle OHP will be done unilaterally.

03.11.2018 OP I/A 6-9 80%
Squat 120kg 3x5
Bench 87.5kg 3x5
Pull up 7-6-5-5-4

05.11.2018 OP I/A 7-9 90%
Squat 135kg 3x3
Bench 95 3x3
Pull up 7-6-6-5-4
Cable row 95kg 3x5

06.11.2018
Pull up 7-7-6-5-4
Indoor power intervals on the rower

31.10.2018 OP I/A 5-9 80%
Morning: Pull-ups 7-6-5-4-4
Evening:
Deadlift 130kg 3x5
OHP 52.5kg 3x5
BB row 80kg 3x5
Chin-up 7-6-5-4-4
Hanging leg raises 3x10