Motorschweitz's Log

[Motorschweitz]

ran a 5k today, about 7:40/mile pace.

[Motorschweitz]

C2W4 deload

worked my way up to 140x1, 150x1 (PR), 140x1
100x5, 80x10x3

Front squat worked triples in 10 kg jumps up to 110x3, tried 125, dropped bar
Dips BWx15, +25x10x3
barbell complexes >70 kg for conditioning

I just wanted a PR today, didn't feel like deloading. In fact, I wanted 2 PRs, but I fucked up my front squat. No matter, I felt pretty damn good. Gonna try to hit 350 lbs soon on the bench, mebbe I oughta buy some wrist wraps before trying though.

Gonna deload on the dead tomorrow though. It's getting to be a bitch to recover from the dead.

[Motorschweitz]

C2W4 deload

Dead
90x5, 110x5, 130x5, 130x1x15 (speed deads, 30 sec clock)

Chins BWx10x5
ab work

used squats as a warmup for deads, seems to work pretty good. Went easy today, also did a 3 mile run at about 8:10/mile pace.

[Motorschweitz]

C2W4 deload

Press
worked up to 90x1, tried and failed 95, 80x4

power clean and press 75x3x3
Dips BWx20x5
Chins BWx10x5

wanted another PR, but I've been eating at a deficit lately, trying to slim a hair to help regain conditioning. Can't serve two masters, as Jim Wendler says. BW has been steady around 93-94 kg range lately, decreased from 95-96.

[Motorschweitz]

C2W4 deload

Squat
worked heavy singles up to 185x1 (PR)
125x2x5 pause squats (5 second pause)

dumbbell lunges

Wanted another PR, and I kinda like this whole work up to one heavy single during deload week thing. 185 was heavy as fuark though. I really f'in loved the pause squats too. They were actually a blast.

[Motorschweitz]

Squat 160x5, 140x2x5 (5 second pause)
Press 80x3x3
Power Clean 100x1x5 (PR)
Row 100x6x3

I only did the pause squats since they felt so badass last Friday I thought it would be cool to do them with three wheels. Went for 90 in the press, planning to hit 3-5 heavy singles, but couldn't get it up - shit technique. Heavy triples instead. Felt pretty damn cool to pull 2 wheels in the PC, but worried about my shoulder.

As for my training - I'll go to a 3x week squat/press/pull maintenance format and start focusing more on conditioning.

[Motorschweitz]

Front squat 100x3x3
Dead 200x1, 180x2x3, 140x1x10 speed deads

for some reason my arms were just fried this morning and I didn't want to do any pressing, prob didn't eat enough. Mebbe do some pressing tonight, I dunno.

[Motorschweitz]

Squat worked up to 160x5, 140x3x3 (5 sec pause), 140x10, 100x10
Power clean and press 70x2x4
finished with a bunch of abz stuff

I like the whole work up to a heavy set and build up a bunch of volume on backoff sets. It's good when I don't have a particular program to follow, which I don't at the moment. Still transitioning to heavier conditioning and body weight stuff in anticipation of not having regular access to gyms for a couple of months.

I was thinking of going for a 20 rep squat at 1.5X BW, which would be about 140. Mebbe I'll try to hit this benchmark before the end of the year.

[Motorschweitz]

3.5 mile run yesterday with some light ab work, and lat pull downs. Something's up with some muscle in my right shoulder, I can't do a pull up without pain but chin ups are just fine, so I'm seein if lat pull downs will help a bit in rehab.

Today did some conditioning work with 60 kg on the bar, just a barbell complex I like to do to get the heart rate up (deadlift-row-hang clean-front squat-push press-back squat-BTN push press), 15 singles with 20 sec rest in between, then a 3x3. A lil bit of ab work and bodyweight stuff too.

[Motorschweitz]

Squat 160x4, 140x10x2
Press 60x10, x8, x6
Row 90x8x3

wanted 5 on the top workset, but knee caved and I heard weird popping noises and got freaked out. Backoff sets were feeling around to see what a 20 rep set would feel like at 140 - yeah, Jesus would be speaking to me by rep 15, I think. Light-ish rows since I did a fair bit of pulling in recent times.