Motorschweitz's Log Motorschweitz's Log

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Thread: Motorschweitz's Log

  1. #1
    Join Date
    Feb 2012
    Location
    Zürich
    Posts
    155

    Default Motorschweitz's Log

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    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.

  2. #2
    Join Date
    Feb 2012
    Location
    Zürich
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    155

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    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.

  3. #3
    Join Date
    Feb 2012
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    Zürich
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    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.

  4. #4
    Join Date
    Feb 2012
    Location
    Zürich
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    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.

  5. #5
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    Feb 2012
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    Zürich
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    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.

  6. #6
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    Feb 2012
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    Zürich
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    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.

  7. #7
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    Feb 2012
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    Zürich
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    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.
    Last edited by Motorschweitz; 06-25-2012 at 11:05 AM.

  8. #8
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    Feb 2012
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    Zürich
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    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
    Last edited by Motorschweitz; 06-26-2012 at 11:54 PM. Reason: i didn't do 23 sets of 10

  9. #9
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    Feb 2012
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    Zürich
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    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.

  10. #10
    Join Date
    Feb 2012
    Location
    Zürich
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    starting strength coach development program
    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.

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