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Wilhelm's Will To Power

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  • 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

    Comment


    • 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
      Last edited by Wilhelm; 10-19-2019, 04:15 PM.

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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
                  Last edited by Wilhelm; 10-31-2019, 08:18 PM.

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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

                            Comment


                            • 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

                              Comment


                              • 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-/

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