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Wilhelm's Will To Power

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  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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
                Last edited by Wilhelm; 03-16-2020, 06:30 PM.

                Comment


                • 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

                  Comment


                  • 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
                    Last edited by Wilhelm; 03-18-2020, 08:04 PM.

                    Comment


                    • 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
                      Last edited by Wilhelm; 03-25-2020, 11:30 AM.

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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

                            Comment


                            • 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
                              Last edited by Wilhelm; 03-31-2020, 06:25 PM.

                              Comment


                              • 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

                                Comment

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