So back in the saddle.
Monday restarted W3 with 90% as the max. Haven't gotten to do OHP though, had to settle for bench press.
Both Monday's and today's sessions, and Friday's as well most likely.
Bench 80kg 3x3
Squats 125kg 3x3
3 sets amrap chin-ups.
Deadlifts on Monday 135kg for 3 reps.
Trying to go skiing tomorrow, depends on the weather.
Ectional's training log
Re: Ectional's training log
Sadly couldn't go skiing due to weather being too warm. Neglected conditioning as a whole last week, going to fix that.
Finished this week's training with another 90% strength session.
Squats 3x3 125kg
Bench press 6 sets 3 reps with 80kg
chin-up sets of 6-5-5.
Did more sets on bench because I bought TB 3rd edition as an early Christmas present and quickly looked through OP I/A and wanted to test how would doing more sets at a high percentage would feel. And it felt great. As regular OP would start from 75% next week anyway, I'm going to do a seamless change to I/A for some more auto-regulation. I'm going to keep squats low on volume but bench and chin ups on the higher end because it seems to work.
Chin-ups have exploded, able to do more and more reps weekly and they're explosive reps, not grinders. Keeping in mind I'm on the heavier side, can't wait to see how many I can crank out once I'm 15kg lighter.
Finished this week's training with another 90% strength session.
Squats 3x3 125kg
Bench press 6 sets 3 reps with 80kg
chin-up sets of 6-5-5.
Did more sets on bench because I bought TB 3rd edition as an early Christmas present and quickly looked through OP I/A and wanted to test how would doing more sets at a high percentage would feel. And it felt great. As regular OP would start from 75% next week anyway, I'm going to do a seamless change to I/A for some more auto-regulation. I'm going to keep squats low on volume but bench and chin ups on the higher end because it seems to work.
Chin-ups have exploded, able to do more and more reps weekly and they're explosive reps, not grinders. Keeping in mind I'm on the heavier side, can't wait to see how many I can crank out once I'm 15kg lighter.
Re: Ectional's training log
I usually just get into walking if I happen to neglect conditioning.. I feel sometimes that keeping regular brisk walks can do magic to me recovery and overall feeling.ectional wrote:Sadly couldn't go skiing due to weather being too warm. Neglected conditioning as a whole last week, going to fix that.
That is interesting.. I feel that chins for me is the hardest one to progress..ectional wrote:Chin-ups have exploded, able to do more and more reps weekly and they're explosive reps, not grinders. Keeping in mind I'm on the heavier side, can't wait to see how many I can crank out once I'm 15kg lighter.
"Man is what he reads." - Joseph Brodsky
Re: Ectional's training log
Completely agree there. Walking is so underrated as exercise. I usually end up walking 20k steps a few times a week outside my planned workouts anyway just by deciding to walk to the gym, store etc so I guess I do get some conditioning anyway.Barkadion wrote:I usually just get into walking if I happen to neglect conditioning.. I feel sometimes that keeping regular brisk walks can do magic to me recovery and overall feeling.
I mean, I'm still on the lower end of reps. Going from 3 in a set to 6 maybe isn't that much progress. And as progression goes, going from 6 to 9 probably won't be as fast anyway.Barkadion wrote:That is interesting.. I feel that chins for me is the hardest one to progress..
Re: Ectional's training log
25.12.2017
OP I/A 1/9 75%
Squats 100kg/220lbs 3 sets of 5
Bench press 65kg/143lbs 6 sets of 5
Chin ups 6-4, then moved over to inverted rows on TRX and did two sets of 10.
Two-handed KB swings 25x32kg
OP I/A 1/9 75%
Squats 100kg/220lbs 3 sets of 5
Bench press 65kg/143lbs 6 sets of 5
Chin ups 6-4, then moved over to inverted rows on TRX and did two sets of 10.
Two-handed KB swings 25x32kg
Last edited by ectional on Fri Dec 29, 2017 9:20 pm, edited 2 times in total.
Re: Ectional's training log
26.12.2017
Did an endurance session today. Ran 48 minutes.
Also re-thought my fat loss plan. Going for a more conservative loss to keep performance levels higher. Going to start at 3000 calories.
Did an endurance session today. Ran 48 minutes.
Also re-thought my fat loss plan. Going for a more conservative loss to keep performance levels higher. Going to start at 3000 calories.
Re: Ectional's training log
27.12.2017
OP I/A 2/9 75%
Squats 100kg/220lbs 3 sets of 5
Bench press 65kg/143lbs 7 sets of 5
Chin ups 5 sets of 4
1min plank
OP I/A 2/9 75%
Squats 100kg/220lbs 3 sets of 5
Bench press 65kg/143lbs 7 sets of 5
Chin ups 5 sets of 4
1min plank
Re: Ectional's training log
29.12.2017
OP I/A 3/9 75%
Squats 100kg/220lbs 3 sets of 5
Bench press 65kg/143lbs 8 sets of 5
Chin ups 5 sets of 4
Ab-wheel roll outs 3 sets of 8
Really upped the volume for the lighter weights. If I can continue this volume with 80% and 85% workouts then I'll probably do a proper retest on bench. Also kept conditioning light this week, rested yesterday and probably will tomorrow as well.
Once school starts again in the new year I'll get back into rowing intervals. I will also try incorporating jumping rope more. Also should start doing kettlebell finishers again.
Also in other news, I have another indoor rowing competition coming up January 27th . Never thought I'd get so into that. More info about it at: http://www.soudespinning.ee/en/alfarace/ if you guys are interested.
OP I/A 3/9 75%
Squats 100kg/220lbs 3 sets of 5
Bench press 65kg/143lbs 8 sets of 5
Chin ups 5 sets of 4
Ab-wheel roll outs 3 sets of 8
Really upped the volume for the lighter weights. If I can continue this volume with 80% and 85% workouts then I'll probably do a proper retest on bench. Also kept conditioning light this week, rested yesterday and probably will tomorrow as well.
Once school starts again in the new year I'll get back into rowing intervals. I will also try incorporating jumping rope more. Also should start doing kettlebell finishers again.
Also in other news, I have another indoor rowing competition coming up January 27th . Never thought I'd get so into that. More info about it at: http://www.soudespinning.ee/en/alfarace/ if you guys are interested.
Re: Ectional's training log
This is cool.. Is rowing big in Estonia?ectional wrote:29.12.2017
OP I/A 3/9 75%
Squats 100kg/220lbs 3 sets of 5
Bench press 65kg/143lbs 8 sets of 5
Chin ups 5 sets of 4
Ab-wheel roll outs 3 sets of 8
Really upped the volume for the lighter weights. If I can continue this volume with 80% and 85% workouts then I'll probably do a proper retest on bench. Also kept conditioning light this week, rested yesterday and probably will tomorrow as well.
Once school starts again in the new year I'll get back into rowing intervals. I will also try incorporating jumping rope more. Also should start doing kettlebell finishers again.
Also in other news, I have another indoor rowing competition coming up January 27th . Never thought I'd get so into that. More info about it at: http://www.soudespinning.ee/en/alfarace/ if you guys are interested.
"Man is what he reads." - Joseph Brodsky
Re: Ectional's training log
Wouldn't say it's big. Football and basketball are the ruling sports here. But Estonian rowers tend to do quite good in single boat and double boat races. Most recently they got gold medals at the European championship and bronze in the 2016 olympics.