Wilhelm's Will To Power

[Wilhelm]

Thursday October 17th 2019 ~ MM C9 W1 D3
REPS X SETS

LBBS
328 3X5

Bench ~ All paused
205 3X5

Dips
+45lbs 5X4

SGDL
247.5 5X4

Just about paused the last rep here to keep the bar on path.

https://www.youtube.com/watch?v=o9XgLOMa0_4

Going to hold station at these weights, and work on extending the pauses for all sessions.

https://www.youtube.com/watch?v=R9qUlHNlqxA

122/2

[Wilhelm]

Saturday October 19th 2019 ~ MM C10 W1 D1
REPS X SETS

LBBS
287.5 5X6

Bench ~ Regretably calling bench today due to sore wrists and elbow areas from wrestling around many giant rocks yesterday.
No dips either.
Still 5 1/2 months out from meet day.

Sixth squat set ~

https://www.youtube.com/watch?v=TOtoho6zYA4

123/2

[Wilhelm]

Make up session for yesterday's bench. Wrists feel better from the rock stuff, but still laying off dips.
All paused
177.5 for 7 sets of 5

https://www.youtube.com/watch?v=LpD0DqesRxI

[Wilhelm]

Tuesday October 22nd 2019 ~ MM C10 W1 D2
REPS X SETS

LBBS
245 X3
287.5 X2
318 1X2
328 X1
348 1X3

Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
217.5 1X3

CGBP
165 8X3

Dips
+45lbs 5X4

DL
315 X1
365 X1
405 1X2
338 4X5

https://www.youtube.com/watch?v=SDhH0lOGMLc

https://www.youtube.com/watch?v=p_icORd9UXM

https://www.youtube.com/watch?v=fiJJ-Isp6qk

124/2

[Wilhelm]

Thursday October 24th 2019 ~ MM C10 W1 D3
REPS X SETS

LBBS
305 1X2
315 X1
328 3X5


Bench ~ All paused
205 3X5

Dips
+45lbs 5X4

SGDL
247.5 5X4

None of the squat sets looked great today, but i guess this was best.
I experimented with not being as upright on the 2nd and 3rd reps here.
I'm not sure i like it.

https://www.youtube.com/watch?v=mF8HCu4vprE

I'm wanting to increase pause duration for the heavier reps before adding weight.
I'll finish the cycle next week with 210 on S day, and i will most likely just repeat same weight for next cycle.

https://www.youtube.com/watch?v=5cA8MyqegZA

125/2

[Wilhelm]

Saturday October 26th 2019 ~ MM C10 W2 D1
REPS X SETS

LBBS
307.5 4X3
307.5 3X4

Bench ~ All paused
192.5 4X3
192.5 3X4

Dips
+45lbs 5X4

Dialing back how upright i was squatting. This fixes the kick forward out of the hole, and is just a stronger position.
I thing i was squatting this way at some point already, and just got carried away with going more and more upright.

https://www.youtube.com/watch?v=xue_38V3o3Q

https://www.youtube.com/watch?v=E15zYLo78bc

126/2

[Wilhelm]

Tuesday October 29th 2019 ~ MM C10 W2 D2
REPS X SETS

LBBS
245 X3
287.5 X2
318 1X2
335 X1
360 X1 Parallel
360 X1

Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
230 X1
217.5 1X3
192.5 3X4

CGBP
167.5 8X3

DL
365 X1
415 X1
360 4X5

https://www.youtube.com/watch?v=KJly0Gbn7Es

Lost tightness on the descent, so it didn't move how i expected it to. Repeating cycle, so i'll have another shot at this in two weeks.

https://www.youtube.com/watch?v=IoLF6gob85A

With my offset foot and hand placement to compensate for mystery assymetry. the weight pendulms to center itself right off the floor.
Went ahead on the 360 worksets, and moved left foot out to match the right, and kept my offset wide right grip.
Feels good, but the next heavy single will be the test. If i can get an even bar rise this way, great. I like how the wide stance feels.

https://www.youtube.com/watch?v=KdDp_ihFuNc

https://www.youtube.com/watch?v=sE11WvgOlqY

127/2

[Wilhelm]

Thursday October 31st 2019 ~ MM C10 W2 D3
REPS X SETS

LBBS
335 3X3
335 2X3

Bench ~ All paused
210 3X4
210 2X3

SGDL
270 5X4

I like everything about sitting back more, except finding/showing depth.
I'm used to calves on hammies when i sit down more, but i'll get this dialed in.
I want them to look buried again.

https://www.youtube.com/watch?v=vw-Ra32IexQ

Def repeating bench weights for a cycle or two, and working on extending all pauses.
Using 255 as e1RM, and doing everything paused. Close to the edge on the heavy sets now.

https://www.youtube.com/watch?v=wtK4dkmhDK4

128/2

[Wilhelm]

Saturday November 2nd 2019 ~ MM C11 W1 D1
REPS X SETS

LBBS
290 5X6

Bench ~ All paused
177.5 5X7

I may or may not do dips later.

Sitting back just a bit really brings the hips in. Feel pretty much instantly stronger. I guess the past few months almost qualify as high bar with low bar placement. Maybe I got good quad work in that way.

https://www.youtube.com/watch?v=NFBXAslsf1E

https://www.youtube.com/watch?v=x0hHhIrzJCw

129/2

[Wilhelm]

Tuesday November 5th 2019 ~ MM C11 W1 D2
REPS X SETS

LBBS
247.5 X3
290 X2
320 1X2
330 X1
350 1X3

Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
217.5 1X3

CGBP
165 8X3

DL
315 X1
365 X1
408 1X2
340 4X5

https://www.youtube.com/watch?v=vCOQFvhQaLI

https://www.youtube.com/watch?v=PXZk4rvZtHE

https://www.youtube.com/watch?v=BXS06x6tZ4s

https://www.youtube.com/watch?v=vNvINCxzHE4

130/2

[Wilhelm]

Thursday November 7th 2019 ~ MM C11 W1 D3
REPS X SETS

LBBS
330 3X5

Bench ~ All paused
205 3X5

SGDL
250 5X4

https://www.youtube.com/watch?v=RbwDstmbtUo

Bench felt a little whimpy today. Pretty sure i had better pauses with 210 on S day last week.

https://www.youtube.com/watch?v=fnrYg88JPWE

131/2

[Wilhelm]

Saturday November 9th 2019 ~ MM C11 W2 D1
REPS X SETS

LBBS
310 4X3
310 3X4

Taking a day off from bench. 22weeks with no upper body deload, and I have SC joint soreness from weighted dips. Still 5 months till my meet, so it's a good thing to see if I can get closer to 100%. I'm also at close to my limit with the %s I'm using for bench, and am just repeating the same weights for successive 2 week cycles until things move well enough with long pauses to warrant the next increase.
This also gives me 4 days off from bench by taking only one session off.

https://www.youtube.com/watch?v=nveOU12gnUc

132/2

[Wilhelm]

Tuesday November 12th 2019 ~ MM C11 W2 D2
REPS X SETS

LBBS
290 X2
305 X1
320 1X2
338 X1
363 X1 A soft @8? 365X3 is my 3 rep PR, but i'm sure it would move much better now if i were to try it.

DL
365 X1
418 X1
363 4X5

I've decided to take a full week off bench.
Snow shoveling this morning made it clear my SC joint area, or whatever exactly is the issue, is still tender.
Benching doesn't seem to affect it directly, but i'm going to give it a rest anyway.
Might work out better in the long run.
I should have paid more attention to it when it started being an issue instead of stubbornly powering on with the heavy dips.

https://www.youtube.com/watch?v=gmrikmnf4LQ

https://www.youtube.com/watch?v=YWL_A4ZdjZs

133/2

[Wilhelm]

Saturday November 16th 2019 ~ MM C11 W1 D1 ~ Bench only. Pretty sure i have developed an inguinal hernia. Doctor appointment Wednesday with my primary, and hoping for repair soon after that.
Hugely dissapointed, and am hoping bench keeps me keep my shit together until i can do the big three again.
Also first benching for over a week due to soreness from overdoing volume and frequency of heavy dips.
I do feel like a bit of a wreck at this point.

REPS X SETS

Bench
177.5 5X7 ~ Almost all paused. Little rusty after a week not benching. Two sets had some T&G reps

https://www.youtube.com/watch?v=mywlShjHUN4

134/3

[Wilhelm]

Time to practice limitation and humility. I have my first doctor appt. tomorrow, and, providing my self diagnosis is correct, hope to have the inguinal hernia repair scheduled in the near future.
I dialed back the third single to 205, (217.5 shown) and will take my percentages down to match the ground I've lost after taking 9 days off bench.
I think I will also be more open to doing less, or at least giving myself the option to do less, and just maintain bench until my physical and emotional status improves.
Gonna just binge watch something with my wife today.

135/5

https://www.instagram.com/p/B5DcFgslqv-/