Ectional's training log

[ectional]

08.07.18
Prowler sled pushes 40kg x 30m; 20kg 2x30m
80kg tire flips 2x30m
24kg one-arm KB snatch 5x10
24kg KB overhead carry - total 100m

09.07.18 OP I/A 4-9 80%
Russian Fighter Pull-Up Program 7-6-5-4-3
Bench press 82.5kg 3x5
Couldn't squat or OHP as the power racks were constantly taken and I didn't have much time to wait.

10.07.18
Russian Fighter Pull-Up Program 7-6-5-4-4
Indoor Power Intervals on the rower.

[ectional]

11.07.2018

Russian Fighter Pull-Up Program 7-6-5-5-4
Squats 125kg 3x3 - I have to figure out a better working weight. I made a beginner error of going from 90% of my max as working weights to my real 1RM.
OHP 50kg 4x5
TRX inverted rows 3x10 - Brining this back to see if it helps with the Russian Fighter Pull-Up Program
Ab-whell roll outs 2x10

[ectional]

12.07.18
Russian Fighter Pull-Up Program 7-6-6-5-4
Bench 82.5kg 3x5
Trap bar deadlift 1RM 190kg/418lbs

[ectional]

13.07.18
Russian Fighter Pull-Up Program 7-7-6-5-4

[ectional]

14.07.2018
Rest day

15.07.2018 OP I/A 7-9 90%
Russian Fighter Pull-Up Program 8-7-6-5-4
Bench press 92.5kg 3x3
Squats 130kg 3x3

[ectional]

16.07.2018
Russian Fighter Pull-Up Program 8-7-6-5-5

17.07.2018
Rest

18.07.2018
Russian Fighter Pull-Up Program 8-7-6-6-5

19.07.2018 OP I/A 8-9 90%
Russian Fighter Pull-Up Program 8-7-7-6-5
Deadlifts 140kg 3x3
Bench 92.5kg 3x3
Prowler pushes +30kg 3x30m

[ectional]

20.07.2018
Russian Fighter Pull-Up Program 8-8-7-6-5 Going do redo that week again.
400 to 400 in 26:08

400m sprint
400m walk
300m sprint
300m walk
down to 100m and then working it reverse back up to 400m.

[ectional]

21.07.2018
Rest

22.07.2018 OP I/A 9-9 90%
Russian Fighter Pull-Up Program 8-7-6-5-4
Bench 92.5kg 3x3
Squat 140kg 3x3

Going to do next cycle with trap bar deadlift as the lower body movement. I've heard multiple things about it. That it's the perfect squat/deadlift hybrid and you won't need those two and the opposite. Going to test it out.

[Barkadion]

21.07.2018
Rest

22.07.2018 OP I/A 9-9 90%
Russian Fighter Pull-Up Program 8-7-6-5-4
Bench 92.5kg 3x3
Squat 140kg 3x3

Going to do next cycle with trap bar deadlift as the lower body movement. I've heard multiple things about it. That it's the perfect squat/deadlift hybrid and you won't need those two and the opposite. Going to test it out.

Trap bar is awesome!! Good luck!

[ectional]

23.07.2018
Russian Fighter Pull-Up Program 8-7-6-5-5

24.07.2018
Russian Fighter Pull-Up Program 8-7-6-6-5
KB snatch 24kg 2x10
Prowler push +40kg 3x30m
Trap bar farmer walks 100kg 3x30m

25.07.2018 OP I/A 1-9 75%
Russian Fighter Pull-Up Program 8-7-7-6-5
Bench Press 77.5kg 10x5
Trap-bar deadlift 140kg 3x5

Right elbow started hurting when doing pull-ups so I'm going to switch back to chin-ups for the time being. No reason to push through the pain. I'm assuming that the reason is that the pull-up bar is quite thick and extra grip strength needed puts a strain on my elbow because I didn't have that problem back at the old gym with the thinner pull-up bar.
26.07.2018 Rest

27.07.2018 OP I/A 2-9 75%
Trap-bar deadlift 140kg 3x5
OHP 47.5kg 3x5
Chin-ups 7-6-6-4

Overall wasn't a great training week. Motivation has been down and fatigue is up, diet has been quite horrible which is probably the reason for the extra fatigue.