Ectional's training log

[ectional]

Haven't updated in a while. Dealt with some exhaustion which led to hurting my shoulder while benching. 75% bench workout felt like it was one rep max. All better now though.

But
21.11.2018 OP I/A 2-9 75%
Deadlift 125kg 3x5
OHP 45kg 5x5
WCU +10kg 6-5-4-3-2
Cable row 80kg 3x8

500m row in 1:18,9 in another competition. School's all time best is 1:18,1, 2nd time is 1:18,5 and my time is 3rd on the school's all time list. It's obvious that next year I want to own that top spot and will be one of the most important goals for next year. I think I can beat 1:18,5 in January in Alfa 2019.
Oh and I think it's worth mentioning that the guy in second is Allar Raja, an Olympic medalist, European champion and got 3rd in world's championship. Although in double or quad squlls, not singles.

[Barkadion]

500m row in 1:18,9 in another competition. School's all time best is 1:18,1, 2nd time is 1:18,5 and my time is 3rd on the school's all time list. It's obvious that next year I want to own that top spot and will be one of the most important goals for next year. I think I can beat 1:18,5 in January in Alfa 2019.
Oh and I think it's worth mentioning that the guy in second is Allar Raja, an Olympic medalist, European champion and got 3rd in world's championship. Although in double or quad squlls, not singles.

Cool! Cheers mate:)

[ectional]

22.11.2018
E run 40 minutes. Felt really easy even if I haven't run in a long time.

[ectional]

23.11.2018 OP I/A 3-9 75%
Squat 115kg 3x5
Bench 82.5kg
WCU +10kg 6-5-4-3-2

Bench just feels off all the time. Today I felt really out of balance and the weight felt heavier that it should have...

[ectional]

25.11.2018 OP I/A 4-9 80%
Squat 120kg 3x5
OHP 50kg 3x5
WCU +10kg 6-5-4-4-4

Shoulder feels fine on OHP so I'm going to switch OHP and bench for a while, OHP twice a week and bench once. Next session I'm probably going to do very light technique work on bench.

[Maxrip13]

25.11.2018 OP I/A 4-9 80%
Squat 120kg 3x5
OHP 50kg 3x5
WCU +10kg 6-5-4-4-4

Shoulder feels fine on OHP so I'm going to switch OHP and bench for a while, OHP twice a week and bench once. Next session I'm probably going to do very light technique work on bench.

Sounds like a good plan mate. Another option is switching to dumbbells it might show you were you form is off.
I never find it carries over well to regular benchpressing though.

[Barkadion]

25.11.2018 OP I/A 4-9 80%
Squat 120kg 3x5
OHP 50kg 3x5
WCU +10kg 6-5-4-4-4

Shoulder feels fine on OHP so I'm going to switch OHP and bench for a while, OHP twice a week and bench once. Next session I'm probably going to do very light technique work on bench.

Sounds like a good plan mate. Another option is switching to dumbbells it might show you were you form is off.
I never find it carries over well to regular benchpressing though.

X2 on D.B. OHP. Not that it carries over to BP but it does work in shoulder stabilization and it helps with benching from my experience.
Cheers.

[ectional]

Thank you Barkadion and Maxrip, it's definitely something to think about and try out.

26.11.2018 Indoor power intervals on the rower. 5x 2 minutes with 5 minutes rest.

[ectional]

27.11.2018 OP I/A 5-9 80%
Deadlift 130kg 3x5
Pull-up 3x5
Cable row 85kg 3x5
And worked my way up to bench 85kg for a set. Everything felt fine. It's good news but overall bench strength has decreased. Being in a caloric deficit has finally caught up with bench.

[Barkadion]

Being in a caloric deficit has finally caught up with bench.

I can't do it along with TB training.. It really surprises me that some TBers can train with deficit.. I'd guess I am getting old