Wilczewski's Training Log

[AdamW]

Man that workout makes me want to get my damn cleans up to par, no way I can clean what I press, solid day dude! How was the concert? I saw Maiden about 7 years ago and they put on a hell of a show.

I went for the 225x20 bench today, got fucking 19 so the title is still up for grabs, haha...

[swilczewski]

Thanks dude, i am going to try and give them attention for awhile. Maiden was badass, the venue was pricey but that was no surprise.

I went and saw the midnight showing of the new Batman last night so i was up late and ended up getting pretty schwasted. Had to drive 3 hours to my evening class so i am hoping i can find a gym that is still open later or may have to catch up tomorrow...we'll see.

[swilczewski]

Didn't feel like lifting tonight.

Squats (w/o belt): up to 405x1@9

Bench (PIR): Up to 315x2@9 then 225x19...Fuck, Fuck, Fuck

Should of just drank beer.

[AdamW]

YES! I still have a chance! Haha...

[swilczewski]

Yes you do. I'm going to make another run at it Wednesday and thinking about 20 rep squats for Friday but that'll depend on how masochistic i am feeling.


BW:238

Clean and Press:
185x1/3@9,
185x1/3@9,
215x1/1@9,
225x1@9.5
205x1@9.5
***RPEs are for the press***


3ct. Pause Squats (w/o belt):
315x1@7, 315x2@7, 315x3@7.5
335x1@7.5, 335x2@8, 335x3@8
315x1@7, 315x2@7.5, 315x3@7.5
***I think i will keep ladders in the rotation for awhile, they allow me to work on my form more.

Grip work ala Rolling Thunder

[swilczewski]

BW:238

Bench (T.F.S): 285x3x5@8-8.5

Conv. Deadlift (w/o belt): 405x3@7.5 (DOH), 425x3@8, 445x3@8
*First time my conventional deadlift hasn't felt like it was going to send me to an orthopedic surgeon in quite some time.

Overhead Press: 165x1@8, 185x1@8, 205x1x3@9-9.5

Grip work ala plate pinch

Just didn't feel like doing reps tonight so the 20 rep shit is going to have to wait.

[swilczewski]

Awesome day, all around.

BW: 234.5

CG Bench (TFS): 275x2@7, 300x2@7.5, 315x2@8, 330x2@8.5-9 (rep PR)

Squat:
W/O Belt:
375x3@8
405x2@8.5
W/ Belt:
435x3@8
455x1@9

Power Snatch: 135x3@6, 185x3@8

Power Clean and Push Press: 225x1/1@7.5, 245x1/1@8-8.5

Back Ext.: 20, 20

Decline Sit-Ups: 20, 20

[ray zimmerman]

Great workout Steve, looks like the weights were really moving. My days are going to be a bit different this week I will be going Saturday, Sunday, Tuesday and Thursday. Hopefully we can hook up this week and lift together.

[swilczewski]

I think i'm lifting M, W, F this week Ray but if something changes i'll hit you up.

Hill Sprints:
80ydsx3
60ydsx2
40ydsx2
20ydsx3

Stretching: 10-15 minutes

Drinking: Jägermeister & Jack Daniels

[swilczewski]

BW:238

3ct. Pause Squats (w/o belt):
325x1@7, 325x2@7, 325x3@7.5
345x1@7.5, 345x2@7.5, 345x3@8
325x3@8


Power Clean to OHP:
190x3@8.5
190x3@8.5
205x1x3@8.5-9
215x1x2@9-9.5