Motorschweitz's Log

[Motorschweitz]

Since I haven't done madcow in a couple of months, I'm just making a new log with a more appropriate title.

Old log here.

Current stats (weights in kg)
age 32
BW 95
SQ 182.5x1
DL 227.5x1
BP 140x3
OP 92.5x1

Running 5/3/1 for the big 4 lifts, BBB accessory work but I'm flexible on the accessory stuff. I do want to keep doing chins, dips, and LTEs. I will also have a screwaround day to do power cleans and other oly-ish movements. Running 2-3 times per week (3-5 mile jogs or hill sprints) in addition to sporty type activities like softball and football.

No specific goal other than add weight on the bar without getting too fat to run. A 200x1 kg squat would be nice as well as a 100 kg overhead press. I think eventually I'd like to do a 3 wheel clean and jerk, though I might need real coaching for that. Maybe eventually learn how to really do a snatch. Whatever. I don't intend to compete in anything strength wise, I just want to maintain that bare minimum 2/3/4/5 level of strength.

[Motorschweitz]

C1W1
Yesterday
Bench
92x5, 107x5, 122x7
82x10x5 (missed very last rep)

Today
Dead
132x5, 155x5, 175x7
92x10x4
Chin BWx15, x12, x7

I was illegally DeathLifting today in the other gym - shitty bar with plastic sleeves and practically no knurling, so I had to go mixed grip as low as 155. If someone gives me shit, I'll just cop the "I can't read German" dumb foreigner excuse.

[Motorschweitz]

C1W1

Press
55x5, 62x5, 72x8
42x10x5
Dips BWx20x3

Had to clean the weight before pressing in the shitty gym. Left delt was tweaked, but maybe due to not stretching beforehand and inadequate warmup.

[Motorschweitz]

C1W1

Squat
107.5x5, 122.5x5, 140x8
100x10x5
Front Squat
80x3, 90x3, 100x3 (PR)

I need to squat more during the week. Maybe I'll add front squats in on Mondays or something.

[Motorschweitz]

3.5 mile run today, easy pace about 8:30 with a 200m sprint at the end. Stopped at a chin up bar in the middle and 15 pull ups and 20 chins.

[Motorschweitz]

easy 2.5 mile run, about 8:30, stopping for pull ups (to chest) x10, pull ups x15, chins x10

I'm gonna try to do a muscle up soon.

[Motorschweitz]

C1W2

Bench
92x3, 107x3, 122x11 (PR)
82x10x5

Dips BWx10, +40x10,x8,x7, BWx25
Weighted sit ups BWx10, +20x10x3
Windshield wipers x7, x7, x5

Yeah, these are the exact same weights as last week, I know. I made a mistake and misread what I should be doing last week. But I banged out 11 on my top set (better form this week on the shitty bench in the shitty gym), so I feel pretty good, as I think this is some kind of PR - that's basically 270x11 which I think I've never done before. Feeling a lot of swollertrophy after this workout.

I might do a bit o conditioning tonight, maybe just a 3-5 mile run. Edit: got in a 4.5 miler, decent pace at 8 min/mile.

[Motorschweitz]

C1W2

Dead
142x3, 165x3, 185x7 I am displeased with my performance on my top set, I was shooting for the 8-10 range.
95x10x3

Row 95x8x3
Chins BWx5, +20x3, +35x4, +20x7, x6, x5 dangit, 35 kg wasn't so heavy before, I had to knock it down for my work sets.
Leg raises x10x2
DB Curlz 20x10, 22x10 did the leg raises supersetted with this, some BB shit to finish up

[Motorschweitz]

C1W2

Press
57x3, 67x3, 75x7
52x10x2, x9x2

had to power clean the bar up to press again, stupid shitty gym. But I get my power rack back next week.

Shankle-y complex (high pulls-squat clean-2x jerk) 12x2, 32x2, 52x2 just fucking around
Chins BWx5, +20x11, x10, x6

I have a manuscript due today but still made time for my workout. Some fucking around on the side even. Squat day tomorrow, but Germany v Italy tonight, hopefully I'm not too blasted tomorrow morning.

[Motorschweitz]

C1W2

Squat
115x3, 132.5x3, 147.5x8
100x10x4

FS 60x3, 80x3, 100x3, 110x3 (PR)
Face pulls 50x10x3
Dips BWx25x2

Did one less BBB set so I could work my way up to another FS PR. I think around 120 I'll have to start a pseudo program to get my FS up to three wheels, I'll see about doing this on Mondays but I don't want it to interfere with DLs the next day. Anyway, decent workout today, squats were easier this week than last. No pins so couldn't go for a 9th rep, but mighta been able to hit it.