Motorschweitz's Log

[Motorschweitz]

C2W1

Press
55x5, 65x5, 72.5x7 sucktastic
40x10x5

Standing DB press 22x8x3
LTE 55x8x3
Farmer's walk 26 + towels hands were stuck in "claw" position after this

Don't think the source of sucking was a shoulder injury, I think I have shitty form. Breathing sucks ass while pressing. Still avoiding chins, which sucks, I like doing them. Was nice to do farmer's walks again though.

Oh, and last night I ran 3.5 miles, about 8:30 pace, nice and easy.

[Motorschweitz]

C2W1

Squat
107.5x5, 125x5, 142.5x10
100x10x5

Good mornings 55x10x3

nice workout, done in 45 minutes

[Motorschweitz]

C2W2

Bench
95x3, 107.5x3, 122.5x7
82.5x10x5

Power clean to press 60x3x3
Dips BWx30, x25, x20, x18, x12

Not bad today, tried out dips and nothing bad for the shoulder, but also tried a pull up and it felt funny so I quit there.

[Motorschweitz]

C2W2

Dead
147.5x3, 167.5x3, 190x7
115x10x5

Row 105x5, x7, x6
Chin BWx10x3
EZ Curlz 55x5x3
Farmer's walks 30 kg + towels x2

Got yelled at today for deadlifting without rubber pads to protect the floor...sigh. The rubber pads raise the bar a hair so I avoid them, but I suppose they're right to protect the floor. Also got yelled at for the farmer's walks...stupid. It was an annoying trainer (who keeps his clients away from the free weights, usually) and not an employee, so it's all good for now, but it might be time to look for a new gym soon. anyway, nothing special, but shoulda gone for an eighth rep on the dead. Plus I did chins, taking it easy on the shoulder stopping at sets of 10 at bodyweight.

[Motorschweitz]

C2W2

Press
60x3, 70x3, 77.5x6, x3 did an extra set to test out my technique, I think I lose tightness towards the end of my top sets. Need to do more upper back strengthening.
45x10x5

Power clean and press 60x5x3 I feel like this helps my press.
LTE 55x8x3
Dips BWx15, +20 x20, x14, x10

better than last week, but I think my press still sucks ass.

I should also add that I ran 3.5 miles yesterday at about 8:10 pace. Stopped in the middle to do 3 sets of 10 pullups, which is why I skipped chins today. Shoulder's makin its way back.

[Motorschweitz]

C2W2

Squat
117.5x3, 137.5x3, 150x9 I need a better warmup. Didn't feel warm until 2nd rep of top set.
100x10x5

Front squat 60x5, 80x5, 100x3 meh
DB curlz 24x10x2
some ab work

Wanted to do good mornings but back is still a bit stiff from DL day. Going to Lyon this weekend, lots of wine and meat expected.

edit - crap weather cancels Lyon trip, so I ran today. 3 miles at 7:30 pace.

[Motorschweitz]

C2W3

Bench
107.5x5, 115x3, 130x5 no spotter, mighta had a 6th rep in me but didn't wanna risk it.
85x10x5

Dips BWx15, +25x14, x12, x10
Power clean to press, 55x5, 60x5
other pulling form work

Good day but kinda fatigued for some reason.

[Motorschweitz]

C2W3

Dead
157.5x5, 177.5x3, 200x3 shit was heavy
105x10x3
Speed deads 145x1x15 30 sec clock

Squat 65x5, 85x5, 105x5

used squats as warmup before deads. only 3 BBB sets since I did speed deads too. back is fried.

[Motorschweitz]

C2W3

Press
65x5, 72.5x3, 82.5x4, 90x0, x1
50x10x5

LTE 45x12x2, x15
Dips BWx25, x22, x20
ab work

was convinced that technique breakdown is killing me in the heavyish sets once I hit 3-4 reps or so, so tried to hit 90 - first one a miss, second one got it up. Focused on the layback, staying tight and getting under the damn bar on the heavy single. I think it might be useful to do heavy triples or doubles instead of trying to crank out long sets.

[Motorschweitz]

C2W3

Squat
125x5, 142.5x3, 160x9 fuck yeah, felt pretty damn good. Supposedly this puts my 1RM in the realm of 450 lbs - lolwut
105x10x5

Front squat - worked triples up to 100, too gassed from back squats
DB curl 24x10x3
ab work

Not sure what to do bout next training cycle. I'm gonna have a heavy travel sked in a few weeks, and workouts will probably be inconsistent. I might have to go to some sort of "maintenance"-ey workout sked, like a 5x5 when I get the chance or something like it. I dunno, I'll think about it during my deload week next week.