Wilhelm's Will To Power

[Wilhelm]

AAANND, we're back.
6 weeks post surgery was Monday of this week (24th) , but i started doing empty bar squats last week.


Friday Feb 28th 2020 ~ MM C1 W1 D3 - Strength day bench 3 times a week, so i'm going "all heavy".
Toying with the idea of shifting over to a Hepburn singles approach much later, after these sets are weight/volume PRs for me.
I'll see how it goes. i may like this way and just throw in more singles closer to meets.

I've tried increased volume, 4 days a week, DUP, and have been stuck for a long time as regards 1RM.
This is something i haven't tried.

This is day three of my first full week back on MM.

Thought i would pull 355 day before yesterday, and it slapped me down.
Knocked 20lbs off and got 335 for my first heavy single in 3 1/2 months.
The five sets of four with 280 were surprisingly heavy as well.

REPS X SETS

LBBS
240 3X5

Bench ~ Paused
165 3X5

SGDL
205 5X4

Just really tired today.
Short sleep, and heavy snow removal yesterday.
Like, SGDL was not at all heavy, but still, yuck.

2020 Sessions -
Made 8 / Missed 0

[Wilhelm]

Monday Mar 2nd 2020 ~ MM C1 W2 D1 (S only bench)
REPS X SETS

LBBS
225 4X3
225 3X4

Bench ~ Paused
170 3X4
170 2X3

Dips
bw 4X10

PU
bw 3X10

2020 Sessions -
Made 9 / Missed 0

[Wilhelm]

Wednesday Mar 4th 2020 ~ MM C1 W2 D2 (S only bench)
REPS X SETS

LBBS
185 X3
210 X2
232.5 1X2
245 X1
265 X1

Bench ~ Paused
170 3X4
170 2X3

DL
335 X1 - Hook
280 4X5 - Straps

Dips
bw 5X7

PU
bw 4X7

For Dl, kept my word to myself and stayed light.
Same weight as last week, but so much better.
Was tempted to do a heavier single, but stood pat.
Quads w/ 280 still felt heavy, but not like last week.

2020 Sessions -
Made 10 / Missed 0

[Wilhelm]

Friday Mar 6th 2020 ~ MM C1 W2 D3 / Bench = S day 3X/week
REPS X SETS

LBBS
245 3X3
245 2X3

Bench ~ Paused
170 3X4
170 2X3

SGDL
205 5X4

Dips
bw 5X9

PU
bw 4X9

2020 Sessions -
Made 11 / Missed 0

[Wilhelm]

Monday Mar 9th 2020 ~ MM C2 W1 D1 / Bench = S day 3X/week
REPS X SETS

LBBS ~ Can feel strength returning since end of last cycle on Friday. Bumped squat % a little at start of session, but still going up slowly.
225 5X6

Bench ~ Paused
170 3X5


PU
bw 5X6

Dips
bw 6X6

2020 Sessions -
Made 12 / Missed 0

[Wilhelm]

Wednesday Mar 11th 2020 ~ MM C2 W1 D2 / Bench = S day 3X/week
REPS X SETS

LBBS ~ Went off script today for a 3 plate single. RX was for 3 singles with 275. Next cycle i'll take a little bit bigger jump.
195 X3
225 X2
247.5 1X2
255 X1
275 1X3
315 X1

Bench ~ Paused
170 3X5

DL ~ Top single was easy pz. Getting back in the groove.
340 X1
282.5 4X5

PU
bw 5X7

Dips
bw 6X7

https://www.youtube.com/watch?v=WD1kavtHkK0

https://www.youtube.com/watch?v=rcK9W_zMwFo

2020 Sessions -
Made 13 / Missed 0

[Wilhelm]

Friday Mar 13th 2020 ~ MM C2 W1 D3 / Bench = S day 3X/week
REPS X SETS

LBBS
255 3X5
Not in a hurry to go a lot heavier sooner than planned, but will keep doing a heavier than RX single once a week, on P day.

Bench ~ Paused
170 3X6
Adding a set to the week 1 sessions. This matches week 2 as far as 18 reps per session. Doing S day only, but 3 times per week.

SGDL
210 5X4

PU
bw 5X8

Dips
bw 6X8

2020 Sessions -
Made 14 / Missed 0

[Wilhelm]

Monday Mar 16th 2020 ~ MM C2 W2 D1 / Bench = S day 3X/week
REPS X SETS

LBBS
240 4X3
240 3X4

Bench ~ Paused
175 3X4
175 2X3

PU
bw 5X10

Dips
bw 6X10

2020 Sessions -
Made 15 / Missed 0

[Wilhelm]

Wednesday Mar 18th 2020 ~ MM C2 W2 D2 / Bench = S day 3X/week
REPS X SETS

LBBS
225 X2
247.5 1X2
265 X1
285 X1
315 X1

Bench ~ Paused
175 3X4
175 2X3

DL
347.5 X1 ~ Moving fast, but i'm not going to rush the loading.
305 4X5

PU
bw 6X5 ~ Dropping a full 5 sets as i go up to 6 reps per set. Might even add a set once per week going forward, instead of each session.

Dips
bw 7X6 ~ Crusin'. Will still add a set per session, and keep adding reps after 10 sets reached.

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

2020 Sessions -
Made 16 / Missed 0

[Wilhelm]

Friday Mar 20th 2020 ~ MM C2 W2 D3 / Bench = S day 3X/week
REPS X SETS

LBBS
262.5 3X3
262.5 2X3

Bench ~ Paused
175 3X4
175 2X3

SGDL
227.5 5X4

PU
bw 6X5

Dips
bw 7X7

Saturday Mar 21st 2020

PU
bw 6X5

Dips
bw 7X8

Sunday Mar 22nd 2020 ~ MM C3 W1 D1 / Bench = S day 3X/week
REPS X SETS

LBBS
230 5X6

Bench ~ Paused
175 3X6

PU
bw 6X5

Dips
bw 7X9

Monday Mar 23rd/Tuesday 24th 2020 ~ MM C3 W1 D2 / Bench = S day 3X/week
REPS X SETS

LBBS
197.5 X3
230 X2
255 1X2
265 X1
280 X1
315 X1
280 1X2

Bench ~ Paused
175 3X6

DL
350 X1
292.5 4X5

2020 Sessions -
Made 19 / Missed 0

[Wilhelm]

Friday's bench on Thursday
Squat and SGDL tomorrow, do Monday's stuff Sunday, and back to normal next Wednesday.

Thursday Mar 26th ~ MM C3 W1 D3 / Bench = S day 3X/week
REPS X SETS

Bench ~ Paused
175 3X6

Strength is coming up. I'll accelerate the loading VERY slightly to match. Still more concerned that technique stays good.
Week 2 has 177.5 scheduled, i'll bump that to 180, and contemplate an appropriate jump for cycle 4.

https://www.youtube.com/watch?v=bO4YElhpFuU

[Wilhelm]

Friday Mar 27th ~ MM C3 W1 D3 / Bench = S day 3X/week
REPS X SETS
Did the bench for this yesterday.

LBBS
265 3X5

SGDL
225 5X4

2020 sessions
20 made/ 0 missed

[Wilhelm]

b]Sunday Mar 29th[/b] ~ MM C3 W2 D1 / Bench = S day 3X/week
REPS X SETS

LBBS
247.5 4X3
247.5 3X4

Bench Paused
180 3X4
180 2X3

Small bump in weight, but more of a challenge to technique. Best looking triple shown. Five more sessions with this weight, so time to make all sets at least this good. Flaws were minor, but those magnify at heavier weights.

https://www.youtube.com/watch?v=iVbNdEDoy34

2020 sessions
21 made/ 0 missed

[Wilhelm]

I'm staying with my travel schedule even though we are done with our medical trips.
Splitting bench off from main DL and strength squat days.
So far i like the trade off of not having completely off days for the ease of doing only bench, and then only the lower body stuff.
I'm here all the time allready, it's not like benching takes that much of a day anyway.

Monday Mar 30th
REPS X SETS

PU
bw 6X5

Dips
bw 7X10

Tuesday Mar 31st ~ MM C3 W2 D2a / Bench = S day 3X/week
REPS X SETS

Bench Paused
180 3X4
180 2X3

PU
bw 6X5

Dips
bw 8X6

[Wilhelm]

Wednesday April 1st ~ MM C3 W2 D2 / Bench = S day 3X/week
REPS X SETS

LBBS
197.5 X3
230 X2
255 1X2
270 X1
290 X1
315 X1

DL
365 X1
315 4X5

Plenty of stand up strength, but the decel/bounce still makes me cautious.
315 is still above the RX for the e1rm i'm using.
In a few cycles, i'll be caught up to the weight.
Hopefully by then i'll be bouncing it like Beckham

https://www.youtube.com/watch?v=3Th5-PtN0ZU

Cycle had 360 for today, but DL is moving well, so i just plate mathed it up.

https://www.youtube.com/watch?v=uJJEH1NVR5s

2020 sessions
22 made/ 0 missed