Wilczewski's Training Log

[swilczewski]

BW:234

Bench (Pinkies Inside Rings): 275x5x3@8.5...then with close grip 315x1@9 w/ pause and commands

Overhead Press: 185x3@9, 155x10@10

3ct. Pause Wide-grip Bench: 225x3@7, 255x3x3@8

16lb Shotput: 5 throws/arm

[swilczewski]

Well my hip/glute issue seems to have resurfaced...or at least it feels like it is trying to. So in the spirit of not aggravating my shit i tried to take it easy. The weird part is that there was more soreness than normal after tonight...very odd.

Conv. Deadlift (w/o belt): 315x2x9@7-8 on the minute

BW Lunges: BWx8/8x4

Decline Sit-Ups: BWx20x4

Smitty's meet is not looking like it is going to happen unless my training starts improving.

This song fits my current situation...classic

[Will Morris]

Pretty damned strong dude. Nice work.

[swilczewski]

Thanks bro, I wish I felt that way. Right now I feel like a polished turd.

[swilczewski]

Excellent training tonight.

Snatch: 135x2x3, 155x1x3, 175x1x3...one of these was more of a power snatch, 135x2
***These really showed how fucked up my mobility is.***

Squats (w/o belt):315x3@7, 345x2@8, 375x3@8, 405x1@8.5

Snatch Grip High Pull: 135x3@6, 225x3@7, 245x3x2@8, 225x3@8

Russian Twist: 25x26, 45x26, 70x16, 45x26

Plate Pinch: 25sx3, 35'sx1

40 yard sprintsx6


Have a two day canoe trip that begins tomorrow morning. The plan is to catch small mouth bass, drink Jack Daniels, play with explosives and sing Waylon Jennings songs...good times for sure.

This is an epic song...

[hamburgerfan]

I was listening to that same Zevon song today.

[Will Morris]

What's going on with your hip/ glute?

[swilczewski]

Not 100% sure but i am pretty sure it comes down to a lack of mobility in my hip flexors and hamstrings which has led to a bit of an impinged piriformis. It tends to occur whenever i have to drive for a long period of time multiple days in a row, which i am unfortunately required to do now. I'll drop my volume workouts down and do more form/speed style work, increase my mobility work and just maintain my base strength levels for awhile and then i should be able to push on.

[Will Morris]

Carry a tennis ball with you when you are driving a lot....place the tennis ball directly under the point that hurts....sit down on it placing just enough pressure to be mildly uncomfortable and when the pain starts to dull, sit down a little farther.....do this until you are sitting with your full weight on the ball. This is a way to do an active trigger point release by yourself. Also, try to keep yourself from sitting with your hips externally rotated.

[Will Morris]

Not 100% sure but i am pretty sure it comes down to a lack of mobility in my hip flexors and hamstrings which has led to a bit of an impinged piriformis. It tends to occur whenever i have to drive for a long period of time multiple days in a row, which i am unfortunately required to do now. I'll drop my volume workouts down and do more form/speed style work, increase my mobility work and just maintain my base strength levels for awhile and then i should be able to push on.

Do you have any numbness, tingling, or a burning, shooting pain down your leg? If so, is it front or back and does it go down the middle of the leg or around the lateral side?