Wilczewski's Training Log

[hbriem]

You're very strong and by the looks of your workouts, you've been working very hard. taking a deload week every now and then is probably a good idea.

[Wei.Seah]

Good stuff in this log man, you've definitely put in time under the bar. Look forwards to keeping up with this log

[swilczewski]

Thanks gentleman. As far as the deload I rarely actually take a full week off, except for the week before and sometimes the week after a meet. The rest of the time i just go by how i feel, if i feel banged up i'll just take a day or two until i am feeling better.

[hbriem]

A deload week needn't (shouldn't?) be a "full week off". Usually people recommend using 60% or so of the usual weight and fewer sets.

[swilczewski]

I agree, i just consider it "off work", or i'll do lifts that i do not normally do (such as Olympic lifts or strongman stuff).
Felt good to get some decent lifting in. Both of the top sets in the squat were PR's, 7lb increase from the previous double, and 10lb PR for a single. Squat were moving nicely tonight. Bench wasn't bad, a little weak on the top end and having a bit of trouble maintaining my tightness. Deadlifts sucked, don't know why but didn't push it. I will hit deads first on the next training day. I am switching to the 242lb class. I'm just getting over an illness and i feel weak at 225 so time to bloat up.

Week 14
Day 1 - 2/27/11
Squats - 1RM: 497 lbs
412 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
442 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM
462 lbs x 2 reps x 1 sets @ 9 RPE - 93% of 1RM rep PR
472 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 10lb PR

462 Vid:


472 Vid:


Static Holds: 502x10 seconds, 552x10 seconds

Pinkies Inside Ring/Bench - 1RM: 339 lbs
285 lbs x 3 reps x 1 sets @ 8.5 RPE - 84% of 1RM
305 lbs x 2 reps x 3 sets @ 9 RPE - 90% of 1RM

305x2 Vid:


Deadlifts off Plate - 1RM: 513 lbs
412 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
462 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
_________________
“Scar tissue is stronger than regular tissue. Realize the strength, move on.” -Henry Rollins

"The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over." -Hunter S. Thompson

[swilczewski]

Awesome day. Set multiple PR's and things were moving smooth and fast. I emailed the APF/AAPF Meet Director and i will be lifting in the Junior Raw 242's. I lost some weight when i was sick and i felt like a weak bastard, and i am sick of cutting weight for meets. Spring Break is next week and i plan on hitting deads heavy Sunday or Monday, Squats Tuesday or Wednesday, and then Bench Friday.

Week 14
Day 2 - 3/2/11
Thumbs From Smooth 3 Board Press - 1RM: 372 lbs
275 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
295 lbs x 2 reps x 1 sets @ 8 RPE - 79% of 1RM
315 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
335 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
Remove Board
Bench Thumbs From Smooth - 1RM: 350 lbs
315 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM (PR)

Deadlifts - 1RM: 563 lbs
405 lbs x 2 reps x 1 sets @ 8 RPE - 72% of 1RM No Belt
455 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
495 lbs x 2 reps x 2 sets @ 8.5 RPE - 88% of 1RM
495 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
455 lbs x 2 reps x 1 sets @ 8.5 RPE - 81% of 1RM No Belt

Bench/Close Grip-Hands Next to Smooth - 1RM: 321 lbs
Every rep was paused for 2-5 seconds
225 lbs x 5 reps x 1 sets @ 8 RPE - 70% of 1RM
245 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
265 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
285 lbs x 3 reps x 1 sets @ 9 RPE - 89% of 1RM
305 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM (10lb PR)

Bent Over Rows - 1RM: 390 lbs
225 lbs x 8 reps x 1 sets @ 8 RPE - 58% of 1RM
245 lbs x 8 reps x 1 sets @ 8.5 RPE - 63% of 1RM
265 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
225 lbs x 8 reps x 1 sets @ 8 RPE - 58% of 1RM

Band Pull-Aparts (green): 8, 10, 8

Band Push-Downs (pink): 12, 12, 10

Various shoulder/rotator cuff prehab.

[swilczewski]

Quick workout today in and out. Really focused on exploding out of the hole on the squat and off the chest on the bench. EXPLODE.



No where nearly as awesome as Pantera, but still bad ass.


Week 14
Day 3 - 3/4/11
Bench/w. doubled mini bands - 1RM: 256 lbs
185 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
205 lbs x 3 reps x 7 sets @ 8 RPE - 80% of 1RM

Squats w/Heavy Brown Bands - 1RM: 324 lbs
225 lbs x 2 reps x 1 sets @ 7 RPE - 70% of 1RM
275 lbs x 2 reps x 7 sets @ 8 RPE - 85% of 1RM

Rolling Db Triceps Ext: 50'sx12, 60'sx12, 70'sx12 last set was sloppy

Sit-Ups on Ball: 25, 25, 25



Nice and short. Now i get to head out to Three Rivers for a wedding this weekend. Great way to start my spring break.

[swilczewski]

Awesome training session today, everything is falling right into place. Hit all time PR's with the 530 deadlift, 500 deficit dead, and a rep PR with the 295x5 on the bent over rows. Did have a bit of a problem windmilling on the heavier sets of the deadlift but i think that may have had something to do with me favor my right hand a bit.

Here's the 530x1 vid.:

Here's the 500x1 vid.:



Week 15
Day 1 - 3/7/11
Deadlifts - 1RM: 558 lbs
405 lbs x 1 reps x 1 sets @ 7 RPE - 73% of 1RM
495 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
530 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM PR

Deficit Deadlift off 2 Plates - 1RM: 526 lbs
500 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM PR
405 lbs x 1 reps x 1 sets @ 7 RPE - 77% of 1RM

Deficit Deadlift off 2 Plates/+ 90lbs in - 1RM: 450 lbs
405 lbs x 1 reps x 5 sets @ 8 RPE - 90% of 1RM

Bent Over Rows - 1RM: 383 lbs
225 lbs x 5 reps x 1 sets @ 7 RPE - 59% of 1RM
275 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
295 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM Rep PR

Back Ext.: bwx20, 25bthx10, 25bthx10

Hanging Leg Raises: 15, 15, 10

Now back to boring ass school work.
_________________
“Scar tissue is stronger than regular tissue. Realize the strength, move on.” -Henry Rollins

"The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over." -Hunter S. Thompson

[ray zimmerman]

Great job Steve, can't wait to see you lift in Detroit City, Kory and I will be there for sure. What are your openers going to be?

[ray zimmerman]

Great job Steve, can't wait to see you lift in Detroit City, Kory and I will be there for sure. What are your openers going to be?

Kory was looking for that nose tork you used on your vid yesterday.