Ectional's training log

[ectional]

10.10.2018 OP I/A 5-9 80%
OHP 50kg 5x5
WPU + 10kg 5-4-3-3-2

12.10.2018 OP I/A 6-9 80%
Squat 115kg 3x5
Bench 87.5kg 3x5
WPU +10kg 5-4-4-3-2
One arm row 35kg 3x10

[ectional]

Weekend of rest due to working and studying for and exam. Also from now on Saturdays are dedicated rest days.

15.10.2018 OP I/A 7-9 90%
Squat 130kg 3x3
Bench 95kg 3x3
WPU +10kg 6-5-4-3-2
One Arm Row 35kg 3x10

16.10.2018
General Conditioning 2
Time: 16:16
I will be using TRX inverted rows on GC2 because I get a lot of pull-up volume anyway while not getting that much rowing volume with weights.

[ectional]

17.10.2018 OP I/A 8-9 90%
Deadlift 140kg 3x3
OHP 55kg 4x3
WPU +10kg 6-5-4-3-3

[ectional]

Going to try and start posting workouts from next week but the rowing event was today at which I managed to take 1st place with the time on 3.06.5. Two seconds faster than the first place. Which is telling me that TB really is that magical tool for overall athleticism and the key to moving well.

It was this time of the year again. 1km indoor rowing competition.
Result: 1st place with 2:57,2 so 9.3 seconds faster than a year ago. Recovered way faster than last year as well.
I really didn't think sub three minute time was possible at this time since I really didn't train for it, just did general conditioning and worked out and it was really surprising. Next year I'm going to try and set up base-building to end right before that event and maybe go for sub 2:50.

[Likes]

Congratulations! Hard work paid off

[ectional]

Congratulations! Hard work paid off

Thanks a lot man.


Missed the last workout of this cycle of OP I/A due to health reasons, jumping straight into a new cycle.
Forcing progression on DL and squat training maxes. Deadlift training max for this cycle will be 162.5kg and squat will be 150kg.

21.10.2018 OP I/A 1-9 75%
Squat 112.5kg 3x5
Bench 82.5kg 10x5
WCU +10kg 6-5-4-4-3
One arm row 37.5kg 3x10

[ectional]

22.10.2018
1.5h of basketball
Some random KB work at the gym while I was coaching my friend.

Tomorrow will be a day full of basketball as well.

[ectional]

23.10.2018
Four 30 minute games of basketball

24.10.2018 OP I/A 2-9 75%
Deadlift 122.5kg 3x5
OHP 47.5kg 5x5
Pull-ups 6-5-4-3-2
Cable row 80kg 3x8

Tomorrow's a day full of running around in the forest with some airsoft guns and I plan to go do different carries in the gym in the evening.

[ectional]

25.10.2018
Pull-ups 6-5-4-3-3
Trap bar farmer walks +80kg 2x100ft; +100kg 2x100ft
DB farmer walk 50kg 1x100ft
Prowler push +40kg 2x100ft
Ab wheel roll outs 3x10

26.10.2018 OP I/A 3-9 75%
Squat 122.5kg 3x5
Bench 82.5kg 5x5
Pull-ups 6-5-5-4-3

This weekend will be a field weekend. Lots of cover and move and live fire drills planned which will act as my conditioning workouts.

[ectional]

29.10.2018 OP I/A 4-9 80%
Squat 120kg 3x5
Bench 87.5kg 3x5
Pull-up 6-5-5-4-3
Cable row 85kg 3x7