Motorschweitz's Log

[Motorschweitz]

Well, shit. Played football yesterday and rolled my ankle. Swelled up and limping around all weekend, and I'm probably screwed for DL and squats this week. I have a couple days to heal so play it by ear.

[Motorschweitz]

C1W3

Bench
100x5, 112.5x3, 127.5x6
80x10x5

Dips BWx10, +20x3, +40x10x3
Weighted situp +20x10x3

Hoping for 7-8 reps on the top set based of off last week's badassedness, but I'll take it. I'm back to the old gym and have to get used to my normal bench again, maybe this had something to do with it - couldn't get good leg drive on the bench (a bit higher maybe?). Overall not bad. My ankle is healing pretty quickly, I might be able to deadlift tomorrow. I almost have full ROM again even though it's a little bit purple.

[Motorschweitz]

C1W3

Deadlift
155x5, 175x3, 195x4 Everything was all wrong, my setup, the pull - shit. Was hoping for 6 reps, at least 5. Oh well.
105x10x5 BBB all touch n go.

Chins BWx5, +20x8, x7, x6, BWx12
Face pulls 50x10, 60x10x2
Russian twist +15x15x3
Dumbbell curlz 24x8, x7,x7

Just wasn't feelin it today like last week.

[Motorschweitz]

C1W3

Press
62.5x5, 70x3, 80x5 dinged my chin going for rep 6, probably woulda had it. Not a bad pressing session.
45x10x5

Row 100x8x3
Hang clean 60x5x3
Power clean to press 60x5
LTE 45x12x3
Chins BWx20, x10, x10

Did a bit more pulling for assistance. To me, a big negative of 531 is lack of pulling, I'd prefer to pull twice a week and squat twice a week, so I make up for it in assistance.

[Motorschweitz]

C1W3

Squat
122.5x5, 140x3, 157.5x7
100x10x5

Front squat 60x3, 80x3, 100x3
Clean form work

Ankle didn't bug me like I thought it would, quite pleased with that. Last two reps on my top set were ugly as hell, but below parallel, so I'll take it. Focused on form during BBB.

[Motorschweitz]

C1W4 deload

Bench
52.5, 67.5, 80 x 5
80x10x3

Dumbbell bench 30x10x3
Dips BWx10, +40x10x3

Decided to take the deload week - spent last weekend in Venice with my wife, and didn't get much rest so it is a welcome deload. I had tweaked my shoulder on Friday and it hasn't felt all right until right about now. Tonight I get to see the Boss in Zürich, so not much sleep again tonight, but looking forward to it.

[Motorschweitz]

C1W4 deload

Dead
90x5, 110x5, 130x5
150x1, 190x1
150x10 speed deads, 10 sec clock

Press
40x5, 50x5, 60x5
Standing dumbbell press 20x10x3

Dumbbell curlz 20x10, 22x10

Skipped yesterday - my right trap was (is) killing me. I've been rolling the shit out of it though and was able to do something today. Decided to not deload so much on deads by doing speed deads (and a heavy single) in lieu of backoff sets. Kept it light on the presses. Playing a softball tourney in Berlin this weekend so I wanna get all my training out of the way by tomorrow.

[Motorschweitz]

C1W4 deload

Squat
90x5, 100x5, 110x5 all with 2 sec pause
100x10x3

Front squat 60x3, 80x3, 100x3
dicked around with some cleans, finished off with some ab work

Never done pause squats before, so it was kinda fun to try during deload week.

[Motorschweitz]

C2W1

Bench
87.5x5, 102.5x5, 115x10
80x10x5

Chins BWx20, x15
screwed around with some front squats and cleans

Last weekend was really, really, tough. Played softball all weekend, and one of the teams was Irish, so I was drunk most of the weekend with really poor sleep. Considering that, I did all right today. Something's up with my shoulder, I massage it all the time but it still has this dull pain. I'm training through it but I'm not sure what it is.

I met a powerlifter today - big fella who can squat and deadlift around 250 kg each. He gave me his contact info since he's trying to get some more folks from the Uni to go to the Swiss powerlifting championships in October. Unfortunately, I'm traveling at that time...woulda been cool to enter a meet. Maybe next year. Anyway, he was doing a variant of a good morning that I think I might want to give a shot at, where you bend your knees a hair.

[Motorschweitz]

C2W1

Dead
137.5x5, 157.5x5, 177.5x8
102.5x10x5

Gutenmorgens 55x8x3
Dragonflag x10x3
DB curlz 22x10x3

Good dl workout today. I think I injured my shoulder doing either chins or stupid cleans so I'll be avoiding those activities to see if it mitigates the problem somewhat. I'll also avoid dips. I'm a little worried about my press workout in a couple of days, I'll see how things feel then.