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Wilhelm's Will To Power

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  • Wilhelm's Will To Power

    Logging 2019 and forward here.


    57 years old 5' 9.5" Currently 195 to 200 lbs daily. Started lifting December 2016

    First powerlifting meet was February 2018. (USAPL)
    Goal was to total over 1,000lbs, and not get redlighted on my first ever meet squat
    ^achieved
    Went 9/9
    177.5/392 PR
    100/220
    185/408 PR
    462.5/1,019 PR

    Second meet Nov. 24th 2018
    182.5/402 Meet PR
    107.5/237 Meet PR
    200/441 PR
    490/1,080 PR
    9/9

    Upcoming meet April 6th 2019
    Main goals are 1,100 + total,
    112.5kg bench (will get the M2B state record back) 110kg would be a meet PR, and not a disaster if my Total goal is met.
    Push squat and DL numbers up. Both are (M2B) state records at this point.

    I know that state records in a small state, in the M2B class are not that big a deal, but they are huge for me.
    I am prepared to risk my third bench if it means going for 112.5kg. That will be new territory as far as meet day approach.
    So far i have been most conservative with bench attempts.


    Current PRs
    LBBS 405lbs
    Paused bench 242.5lbs T&G 250
    Deadlift - conventional -hook grip 441lbs
    OHP 150lbs - Not training this lift at all. Test was May 2018 after not pressing for 6+ Months
    I'll test again at some point when i have a lull in meet scheduling. Just for curiosity to see how 4X week benching affects OHP

    Currently training squat 2X week on a double progression starting at 80% 1RM (used training max of 395 to start) 2X5 moving to 3X5 in three week mesos with progressively heavier top singles on the last day of each meso. Hit 365, then 375, with 385 coming next.

    This appears to be working well, and is keeping me fresh for my other lifts.
    Higher volume helped me get to 405, but has been generating more fatigue that gains lately
    I'm hoping this double progression can be a long term solution for squat training.

    Bench is on a 4X week 4 way DUP, with a heavy top single every day. Currently 237.5 paused is that single. This was my 3rd at the last meet.
    Most of this work is paused. Light day worksets (6X6) i do T&G.
    I've been progressing everything 1% a week since the first week of December.
    All reps paused worksets are getting quite challenging on some days, and i will break to more sets of fewer reps when needed to continue the paused work.

    DL has been on SSPT singles 1X week for about 16 months now. 10 week cycles.
    It works, and i'll keep doing it until it doesn't.
    I did run the first 5 weeks of a cycle with an in between weight bump this time, since two 10 week cycles would not fit in my alloted time before my next meet.
    Then i started over with my planned "full" weight bump and will run that till the meet.

    I'm curious to possibly play with this "extra voulme" approach of adding the front half of a cycle.
    From a large scale recovery standpoint, it has seemed nice to do in the post meet period.
    I ran up to 390X1X8 before starting over.


    All in all, i feel better about this set up than anything i've done so far.
    I'm pretty much 100% sure i'm getting stronger entering my 3rd training year, i feel fresh for my sessions, and i no longer dread squat days.
    Last edited by Wilhelm; 01-23-2019, 04:59 PM.

  • #2
    Thursday January 3rd 2019

    Bench
    215 X1 ~ Paused
    232.5 X1 ~ Paused
    185.5 X5X5 ~ All reps paused

    DL-Conv-Hook
    390 X1X8 ~ EMOM

    Top bench single was better. Nice pause, and easy strength wise.
    Decent bar path, except that very first inch or two off the chest. I'm still going vertical.
    Elbows flared ahead of the bar path movement, but not too badly.

    Last day of the truncated DL cycle. Ran five weeks of a ten week cycle with a small weight bump from last cycle.
    Now starts the full 10 week cycle for the meet with another small weight bump.
    I'm very curious to see if these "extra" weeks help a lot with the fullcycle result.

    Comment


    • #3
      Saturday january 5th 2019

      Bench
      215 X1 ~ Paused
      235 X1 ~ Paused
      211.5 X3X3 ~ All reps paused. All paused rep PR

      LBBS
      225 X5
      295 X1
      325 X3X4 ~ X2X1


      Bumped top single up to 235 for this week. I think the added urgency may have helped me finally get the drive back off the chest how it should be. No vertical first few inches this time. Now to get the pause extended and get a little more speed.
      This is a week ahead of when i planned to be at 235, so if i have to hang out here a while, i'm cool with that.
      https://www.youtube.com/watch?v=n3nm...ature=youtu.be

      Tired of not having PRs, so looked back in my log, and my paused triples have been rep PRs for a while.
      Probably not going to post this everytime, but it's good to see the progress.

      Comment


      • #4
        Sunday January 6th 2019

        Bench
        215 X1 ~ Paused
        235 X1 ~ Paused
        176.5 X6X6 ~ T&G

        Didn't get that instant headward drive this time.
        That's ok. This is a process, and i'm a week ahead weight wise on the top single as it is.
        I'll just keep working on it.

        Comment


        • #5
          Tuesday January 8th 2019

          Bench
          215 X1 ~ Paused
          235 X1 ~ Paused ~ Short pause, still vertical off chest/ No problem strength wise though. Technique is good on lighter reps.
          200 X4X4 ~ All reps paused

          LBBS ~ End of meso top single day +10lbs from last meso
          225 X5
          295 X1
          325 X3X5
          345 X1
          365 X1
          375 X1

          Comment


          • #6
            Thursday January 10th 2019

            Bench
            215 X1 ~ Paused
            235 X1 ~ Paused
            188 X5X5 ~ All reps paused

            Deadlift-conv-hook ~ Day 1 of new cycle (ran a partial cycle up to 390X1X8 so this cycle would fit my meet calendar)
            308.5 X1X15

            Groups of 3 singles w/ 25 to 30 second rests, emom between the groups.
            I would do them all 30 seecond rests, but i need to tally every three so i don't lose count.
            takes me one minute to turn camera off, tally, turn camera on, set up, and pull again.

            235 top single. Slightly better pause, bar path good off chest. Small improvements.
            Same weight 4 times next week.

            Comment


            • #7
              Saturday January 12 2019

              Bench
              215X1 ~ Paused
              235X1 ~ Paused
              214X3X3 ~ All reps paused All paused rep PR

              LBBS
              225X5
              295X1
              315X1
              335X2X5

              Pause much improved. Good path off chest. Decent speed.
              This weight again three more times this week.

              Comment


              • #8
                Sunday January 13th 2019

                Bench
                215X1 ~ Paused
                235X1 ~ Paused. Much the same as yesterday. Better speed through the whole rom. That's another day of improvement.
                178.5 X6X6 ~ T&G

                Comment


                • #9
                  Tuesday January 15th 2019

                  Bench
                  215 X1 ~ Paused
                  235 X1 ~ Paused
                  202X4X4 ~ All reps paused

                  LBBS
                  225X5
                  295X1
                  315X1
                  335X3
                  335X2X4

                  Better speed overall. I felt pretty good about this rep. I need longer pauses before going much heavier.

                  Comment


                  • #10
                    Thursday January 17 2019

                    Bench
                    215X1 ~ Paused
                    235X1 ~ Paused
                    190.5 X5X5 ~ All reps paused

                    DL-conv-hook
                    332.5 X1X15 ~ five groups of three singles each w/ 35 second rests, Groups spaced emom while i stop and start the camera, and tally the group in my notebook.

                    Man, doing them in groups like this, instead of doing the camera every rep, makes them fly by.
                    Next week is 356X1X12

                    Top bench single was faster, but i led w/ my elbows. Pretty sure i'm bumping weight starting next session.
                    Pause was ever so slightly longer. It still needs work, but i don't want to hover on the same weight three weeks running.

                    Comment


                    • #11
                      Saturday January 19th 2019

                      Bench
                      217.5 X1 ~ Paused
                      237.5 X1 ~ Paused
                      216.5 X3X3 ~ All reps paused (except lame T&G 1st rep 2nd set)
                      All paused triple PR

                      LBBS
                      225X5
                      295X1
                      315X1
                      335X3X2
                      335X2X3

                      Comment


                      • #12
                        Sunday January 20th 2019

                        Bench

                        217.5 X1 ~ Paused
                        237.5 X1 ~ Paused
                        181 X6X6 ~ T&G

                        Super happy with this pause. Felt extrememly meh today. Little shakey, and stomach a little rough.
                        I'll take the slow press on a day like today. That i didn't bail on doing a good pause is great. Probably the best single pause in the last couple of weeks. better than all of them at 235, as far as i can remember. I'm calling this progress.

                        Comment


                        • #13
                          Tuesday January 22nd 2019

                          Bench
                          220X1 ~ Paused
                          237.5 X1 ~ Paused
                          204.5 X4X4 ~ All reps paused

                          LBBS
                          225 X5
                          295 X1
                          315 X1
                          335 X3X3
                          335 X2X2

                          Comment


                          • #14
                            Thursday January 24th 2019

                            Bench
                            220X1 ~ Paused
                            237.5 X1 ~ Paused
                            193 X5X5 ~ All reps paused

                            DL-conv-hook
                            356 X1X12 groups of three singles w/ 30 second rests. Groups done emom

                            Comment


                            • #15
                              Saturday January 26th 2019

                              Bench
                              220X1 ~ Paused
                              237.5 X1 ~ Short pause
                              218.5 X2X3 X3X1 All paused reps triple PR

                              LBBS
                              225X5
                              295X1
                              315X1
                              335X3X4
                              335X2X1

                              Top bench single was unremarkable. Very short pause, and speed about what it has been. Good elbows and bar path.
                              Shifted heavy day paused worksets down to doubles, except one triple at the end.

                              14/0

                              Comment

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