Wilczewski's Training Log

[simonsky]

Prilepin's can be a good place to start but by adding bands, I have no idea.

I also figured that the 45-60seconds rest interval would take care of the volume. It's not like I'm fully recovered right? What do you think?

[swilczewski]

That could definitely be productive but i still have one concern, and that is mainly because things i've seen with my own and others training. The only thing i am worried about is that when i do speed work i tend to get faster as i go, even with the short rest periods. I've never experimented with it in the way that you propose but it just seems like on days when i am on i could be getting up to like 20 sets hence the reason why i promote having some sort of ceiling, even if it is just randomly picked. The thing with the RPEs is that they try to account for the variability that naturally occurs with your training...some days you feel really strong and can whoop ass all day and others you feel like shit and wanna go back to bed. For instance you are doing speed work and it is going really well and you hit 15 sets of 2 in the squat with 295 and you are still hitting 7s, i would call it there and then probably raise your speed work weight next time.

[swilczewski]

Begin my summer class at the university center in Traverse City this evening so i trained at a local gym called Fitness Factor. It didn't have as much equipment as the gym i normally go to but it also didn't have d-bags walking around in their underwear posing in the mirrors or scrawny little personal trainers coming up to me trying to talk to me in between my sets. All in all a solid session.

Squats (w/o belt): 405x2@8, 420x2@9, 405x2@9

SLDL (w/o belt): 225x10x3@7-8
alternated w/
Inc. C.S.R: 2platex5@7, 3platesx5@8, 3plates+25lbsx5@9, 3platesx5@8.5

In and out in like 45 minutes t

[Will Morris]

Did you have the obligatory "hey bro, you are going too low on your squats."?

[swilczewski]

Did you have the obligatory "hey bro, you are going too low on your squats."?

Nope nothing but a bunch of dudes staring. One other person was doing squats in there and he had 155 on the bar. I just don't understand why people choose to be weak fucks, drives me nuts...at least he was squatting but he was only about 30 lbs lighter than me...i just don't get it.

Today....
BW: 236

3ct. Pause Bench (PIR): 275x5x3@8
These moved very nicely...raising weight next week.

Overhead Press: 135x5@7, 155x5@7.5, 175x5@8.5, 205x1@8.5, 205x1@9
I want to try and get more heavy overhead work in so i threw in some additional singles. Felt better than last weeks.

Wide Grip Bench: 225x15@8, 225x13@9
This was probably a waste of energy and time but i am pretty sure i can bench 225 for 20+ reps now. May test it later this week.

Barbell Curls: 135x5x3

Band Pull Aparts: Mini Bandx30x2

[AdamW]

Some good benching/pressing work man! 225x20 is a goal of mine on the bench too actually... I think I could get it already on a good day, might be something to try this week. I'd love to get 135/225/315/405 all for 20 on the press/bench/squat/deadlift, haha... Already got the squat out of the way thankfully, but the rest don't seem any easier.

[swilczewski]

Thank you kind sir. I've done the 315x20 on the squat already, and i know i can do the press 135x20. We'll see how i feel later this week i may try to go for it on the bench after my heavy work...deadlift next week perhaps, although it would definitely have to be touch and go.

Today i felt like a sluggish turd...zero energy, zero motivation, lets hope that it passes.

Fat Bar Deadlift (w/o belt): 303x1 (D.O.H), 353x1@8, 393x1@8.5, 443x1@9, 473x.75@10...dropped the fucking thing about 1.5 inches below lock out

Box Squats (w/o belt): 295x2x10@7

3ct. Pause Squats (w/o belt): 315x3@7-8
alternated w/...
Fat Bar Rows: 213x5x3@7-8

Solid workout but it was hotter than shit.

[Will Morris]

Solid workout but it was hotter than shit.

I live in San Antonio, TX and work out in my gym in the afternoon. It is cooler in hell than it is in my garage.

[swilczewski]

We had a heat advisory warning today so i figured i would do some conditioning to escalate my suffering.

BW: 238ish

Hill Sprints:
75yardsx5
50yardsx2
25yardsx2

Did some stretching and then walked the mile path around the cemetery. Can't wait till tomorrow...going to see Iron Maiden.

[swilczewski]

Transitioning back into a 3-day/week split so if i attempt the 225x20 it will have to wait until Friday. I am going to try to incorporate conditioning while i am pushing my weight up so i do not just feel like a pile of shit. Sitting 10lbs away from my goal weight.

BW: 240

All work done w/o belt.

Power Clean to Press: 135x1/3, 135x1/3, 185x1/3, 185x1/3, 205x1/2, 215x1/1
*Puts me at 5 overhead lifts over 200 lbs this week, 3 more than last week.

Hang Clean to Front Squat: 225x1/5, 225x1/5

BW Circuit:
Dips: 10, 10
s.s. w/
Chins: 13, 10
s.s. w/
H.L.R: 13, 10

Time to go see Iron Maiden.