Ectional's training log

[ectional]

30.09.2018 OP I/A 1-9 75%
Bench 82.5kg 7x5
WPU +10kg 6-5-5-4-3
Trap-Bar Deadlift 125kg 3x5

Upping the 75% bench volume to 7-10 sets because of last workout's failed reps. If this doesn't help in a while I'll up benching to three times a week.

[mikhou]

Ectional, question for you. You write that you are running Op I/A. Is that Op I/A from TB2? That's what it looks like to me since workouts 2, 5, and 8 are a different cluster of exercises. Am I reading that right? I only ask because my favorite version of TB so far has been a mashup of Op I/A, TB2 and Zulu I/A. It's a little convoluted to write it out but I run an "8-day week" with the last day being a Fun Run/Fobbit Interval using MS percentages. So it looks like this:

Day 1 - MS - BP/SQ/WCU
Day 2 - HIC
Day 3 - MS - OHP/Barbell row/DL
Day 4 - Rest
Day 5 - MS - BP/SQ/WCU
Day 6 - HIC
Day7 - 60 minute Fobbit Interval/Fun Run using OHP at Op I/A percentages and KB swings. (I was using straight-leg DL but am trying KB swings this cycle.)
Day 8 - Rest
Repeat 2 times and take an easy week.

Except for squats (I've had some knee problems) I set PRs on every exercise when I last tested in June running this. I just finished a base build and started a new cycle of this just a few days ago.

Anyway, just curious how and why you set yours up the way that you did.

[ectional]

Ectional, question for you. You write that you are running Op I/A. Is that Op I/A from TB2? That's what it looks like to me since workouts 2, 5, and 8 are a different cluster of exercises. Am I reading that right? I only ask because my favorite version of TB so far has been a mashup of Op I/A, TB2 and Zulu I/A. It's a little convoluted to write it out but I run an "8-day week" with the last day being a Fun Run/Fobbit Interval using MS percentages. So it looks like this:

Day 1 - MS - BP/SQ/WCU
Day 2 - HIC
Day 3 - MS - OHP/Barbell row/DL
Day 4 - Rest
Day 5 - MS - BP/SQ/WCU
Day 6 - HIC
Day7 - 60 minute Fobbit Interval/Fun Run using OHP at Op I/A percentages and KB swings. (I was using straight-leg DL but am trying KB swings this cycle.)
Day 8 - Rest
Repeat 2 times and take an easy week.

Except for squats (I've had some knee problems) I set PRs on every exercise when I last tested in June running this. I just finished a base build and started a new cycle of this just a few days ago.

Anyway, just curious how and why you set yours up the way that you did.

Yeah it's not OP I/A as written because I use deadlift and OHP on second workout of the week. It's basically my way of incorporating deadlifts as I can't handle squatting three times a week anyway (sometimes I feel like I can't even handle squatting twice a week). And I don't want to neglect overhead pressing completely so once a week I do those.
I was looking at ways to add a second OHP sessions to my week to get better progression and your way looks quite interesting and in reality, quite similar to mine. Only difference being I don't have scheduled rest days for the first two weeks and take recovery days based on how I feel. On easy week there are dedicated rest days.

[mikhou]

Yeah it's not OP I/A as written because I use deadlift and OHP on second workout of the week. It's basically my way of incorporating deadlifts as I can't handle squatting three times a week anyway (sometimes I feel like I can't even handle squatting twice a week). And I don't want to neglect overhead pressing completely so once a week I do those.
I was looking at ways to add a second OHP sessions to my week to get better progression and your way looks quite interesting and in reality, quite similar to mine. Only difference being I don't have scheduled rest days for the first two weeks and take recovery days based on how I feel. On easy week there are dedicated rest days.

Thanks for confirming what I was thinking. Yeah, with my setup above, I found that I really enjoyed alternating BP/OHP, and also I found that I do better with SQ 2x/wk as opposed to 3x. As to the 3 on/1off schedule and designated rest days, I can do that because I have a home gym. If it didn't, it would be really tough to schedule it out like that.

[ectional]

01.10.2018
1.5h of basketball

[ectional]

02.10.2018 OP I/A 2-9 75%
Deadlift 120kg 3x5
OHP 45kg 4x5
Pull-ups

[ectional]

03.10.2018
Indoor Power Intervals
Rower 4x1000m

04.10.2018 OP I/A 3-9 75%
Squat 110kg 3x5
Bench 82.5kg 5x5
WPU +15kg 2x5

[ectional]

05.10.2018
WPU +16kg 5-4-4
KB snatch 24kg 2x10

06.10.2018
Bodyweight pull-ups 8-7-6-5-4
KB snatch 24kg 20-10-10-10 Forearms were on fire after those
Two-handed KB swing 24kg 30-20

07.10.2018 OP I/A 4-9 80%
Squat 115kg 3x5
Bench 87.5kg 2x5 / 85kg 1x5 Had to lower the weight for the last set. Not happy how bad the bench has been lately
WPU +10kg 5-4-3-2-1 Going back to strict Russian Fighter Pull-Up Program to boost those numbers.

[ectional]

08.10.2018
WPU +10kg 5-4-3-2-2
Bodyweight pull ups 4x6
1000m row - 3:08.4

[ectional]

09.10.2018
Deadlifts 125kg 2x5
Bench heavy singles with 90kg and 100kg