Ectional's training log

[ectional]

29.01.18 OP I/A 4/9 80%

Deadlift 2x5 with 132.5kg
Bench 4x5 with 75kg

Didn't get much sleep last night so kept today's workout really minimal.

[ectional]

So I didn't manage to get any conditioning done today. Which is a bit worrying. The gym here isn't expensive for one visit, but it does get expensive if you go five or six times a week for 5 weeks, so I've decided to prioritize weights. Everything would be much simpler if I could use the jail's gym, but the jail is nearly 10miles from the place I'm staying at and the public transportation isn't that good around here so I'm relying on coworker to drive me back and obviously he's not going to change his schedule for me.
I was hoping that the weather would be decent enough for conditioning outside, but it's gotten worse and the weather forecast isn't promising either. We'll see...

Also lost my workout journal which is kind of a bummer. Had all the progression I've made nicely written in. I guess now I'll have to start a new one.

Also also, probably going to test my bench after this cycle of OP I/A, undecided if I'm going to test squat and deadlift too. I might just force progression on deadlifts and keep squats the same.

[ectional]

This is where OP I/A really comes into it's own. Long days and workouts depend on free time on schedule, still getting it done as much as possible.
OP I/A 4/9 80% today
Deadlifts 2x5 with 132.5kg
Bench 7x5 75kg
Chin ups


Not worried about conditioning since I walk at least 20k steps at work. Doing extra right now would just lead to crashing after a few weeks.

[ectional]

Training is as it is. Trying to get to the end of the I/A block but it's taking longer than 3 weeks . But I'm not losing strength so working out when there's a free moment to work out is sufficient for now. And it's only for a few more weeks till schedule gets back to normal.
Meanwhile, had a day at the firing range with my Estonian Defense League unit yesterday. Hadn't shot my rifle for a long time so it was quite fun.
https://imgur.com/a/cu9LI

[ectional]

OP I/A 80%
Squats 112.5kg 3x5
Bench 75kg 4x5
Chin ups 5-4-3

[ectional]

OP I/A 8/9 90%
Deadlift 150kg 2x3
Bench 85kg 4x3
Chin ups 5-4-3
Roll outs 8-8-7


Going to join a muay thai gym in early March and then I'll switch over to figher bangkok. The goal is to eventually do a few amateur matches.

[ectional]

Forgot to log yesterday's workout.

OP I/A 9/9 90%

Squat 125kg 3x3
Bench 85kg 5x3
Chin ups 6-5-4-4-4
Roll outs 8-7

Going to test my bench 1RM tomorrow and do another OP I/A with that.

[Barkadion]

Forgot to log yesterday's workout.

OP I/A 9/9 90%

Squat 125kg 3x3
Bench 85kg 5x3
Chin ups 6-5-4-4-4
Roll outs 8-7

Going to test my bench 1RM tomorrow and do another OP I/A with that.

Hey mate, good luck with testing!

[ectional]

Forgot to log yesterday's workout.

OP I/A 9/9 90%

Squat 125kg 3x3
Bench 85kg 5x3
Chin ups 6-5-4-4-4
Roll outs 8-7

Going to test my bench 1RM tomorrow and do another OP I/A with that.

Hey mate, good luck with testing!

Thanks! I'm hoping to get two plates but I think reality will be around 95kg/210lbs.

[ectional]

So bench testing went better than expected. Previous best was 90kg/198lbs for 2. Today I got 102.5kg/225lbs for a single. (Also this was my first time benching 2 plates ever, huge morale boost) This is great progress for basically 3 weeks, while not on a dedicated bulk but instead have been losing weight. Weighed 113.9kg in the morning, so I've lost about 5kg so far, but as it's shown I've made strength progress in the process.
Otherwise rest of the day was OP I/A 1/9 with 75%.

Overall, this program just keeps proving itself.