Ectional's training log

[Barkadion]

23.07.2018
Russian Fighter Pull-Up Program 8-7-6-5-5

24.07.2018
Russian Fighter Pull-Up Program 8-7-6-6-5
KB snatch 24kg 2x10
Prowler push +40kg 3x30m
Trap bar farmer walks 100kg 3x30m

25.07.2018 OP I/A 1-9 75%
Russian Fighter Pull-Up Program 8-7-7-6-5
Bench Press 77.5kg 10x5
Trap-bar deadlift 140kg 3x5

Right elbow started hurting when doing pull-ups so I'm going to switch back to chin-ups for the time being. No reason to push through the pain. I'm assuming that the reason is that the pull-up bar is quite thick and extra grip strength needed puts a strain on my elbow because I didn't have that problem back at the old gym with the thinner pull-up bar.
26.07.2018 Rest

27.07.2018 OP I/A 2-9 75%
Trap-bar deadlift 140kg 3x5
OHP 47.5kg 3x5
Chin-ups 7-6-6-4

Overall wasn't a great training week. Motivation has been down and fatigue is up, diet has been quite horrible which is probably the reason for the extra fatigue.

Personally, I find that fat grip much more shoulder friendly. Is there any chance for you to find multigrip pull-up bar? Parallel grip is the best. \/ chins is my favorite.

[ectional]

Personally, I find that fat grip much more shoulder friendly. Is there any chance for you to find multigrip pull-up bar? Parallel grip is the best. \/ chins is my favorite.

I personally like parallel grip as well but no, gyms I go to only have a straight bar.

[ectional]

28.07.2018
Chin-ups 9-8-7-6-5

30.07.2018 OP I/A 3-9 75%
Bench 77.5kg 7x5
Chin-ups 8-6-6-5-5
KB front squats 32kg 3x5

Not going to do trap-bar deadlifts three times a week, going to substitute one session with a squat alternative.

31.07.2018 General conditioning
Chin-ups 8-7-7-5-5
KB clean 24kg 5x10
Two-handed KB swing 24kg 50 unbroken
Prowler pushes 40kg 2x 30m; 50kg 1x 30m

[ectional]

01.08.2018 OP I/A 4-9 80%
Bench 82.5kg 5x5
Trap-bar deadlift 150kg 2x5
Chin-ups 7-7-6-6-5
Kroc Row 30kg 3x10

03.08.2018 OP I/A 5-9 80%
OHP 47.5kg 3x5
WCU +10kg 5-4-4 / BW chin-ups 2x5
Kroc Row 30kg 3x10

04.08.2018 GC2
Time: 16:31.7

Moved back to the dorm and the gym here doesn't have a trap-bar so I'm back to doing squats and deadlifts. I'm not going to go across town for a trap-bar .

[ectional]

05.08.2018 OP I/A 6-9 80%
Squat 115kg 3x5
Bench 82.5kg 5x5
WCU +10kg 3x5

[ectional]

07.08.2018 OP I/A 7-9 90%
Squat 125kg 3x3
Bench 92.5kg 4x3
WCU +12.5kg 3x5
Kroc Row 30kg 3x10

09.08.2018 OP I/A 8-9 90%
Deadlift 140kg 3x3
Bench 92.5kg 3x3
Chin-ups 3x5

11.08.2018 OP I/A 9-9 90%
Squat 125kg 3x3
Bench 92.5kg 3x3
Chin-up 3x6
Kroc row 32kg 3x10

That ends the cycle of OP I/A. Been thinking about going on Zulu I/A with cluster A: bench, squat, WCU and cluster B: OHP, deadlift, row. Could be fun.

[ectional]

Decided to stay on OP I/A as it's much easier to fit into my schedule at the expense of exercise variety.

13.08.2018 OP I/A 1-9 75%
Squat 110kg 3x5
Bench 80kg 6x5
WCU +12kg 3x5
Kroc row 32kg 3x10

14.08.2018 Attemptet indoor power intervals. Got three intervals done but in the end I was too exhausted from work to finish it. At least I got some work in.

Out of town for a week too. I'll most likely find a gym to visit though.

[Barkadion]

Decided to stay on OP I/A as it's much easier to fit into my schedule at the expense of exercise variety.

13.08.2018 OP I/A 1-9 75%
Squat 110kg 3x5
Bench 80kg 6x5
WCU +12kg 3x5
Kroc row 32kg 3x10

14.08.2018 Attemptet indoor power intervals. Got three intervals done but in the end I was too exhausted from work to finish it. At least I got some work in.

Out of town for a week too. I'll most likely find a gym to visit though.

OP I/A is pure beauty. Cheers.

[ectional]

15.08.2018 OP I/A 2-9 75%
Deadlifts 120kg 3x5
OHP 45kg 4x5
Chin-ups 7-5-5
Kroc-row 32kg 2x10

18.08.2018 OP I/A 3-9 75%
Squat 107.5kg 3x5
Bench 80kg 5x5
WCU +10kg 6-5-4-3-2 - Incorporating Russian Fighter Pull-up Program progression into my chin-ups. Not going to do the program as written, just using the progression.
Kroc row 32kg 3x10

19.08.2018 - Random accessory lifts
WCU+10kg 6-5-4-3-2
Seated press 50kg 3x10
KB snatch 24kg 3x10
One-handed KB swing 24kg 2x10

20.08.2018 OP I/A 4-9 80%
Squat 117.5kg 3x5
Bench 85kg 4x5
WCU +10kg 6-5-4-3-3

23.08.2018 OP I/A 5-9 80%
Deadlift 122.5kg 3x5
OHP 50kg 4x5
WCU +10kg 6-5-4-4

Back in town and living next to the gym. Going to build my endurance work capacity back up slowly.

[ectional]

24.08.2018 General conditioning #2
Time: 27:10

Big progress as for the first time I did chin-ups the entire workout and didn't have to do inverted rows on the TRX as a substitute.

I just keep getting stronger and stronger on TB while also having probably the best level of endurance I've had!