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Wilhelm's Will To Power

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  • Wilhelm
    replied
    Wednesday Apr 7th 2021
    MM 2 week DL ~ B3 C1 W2 D1

    DL
    365X2
    405X 1,1
    **
    438X1
    380X 4,4,4,4,4

    Weighted dips ~ Mon Apr 5th
    +35X 4,4,4,4,4 every 75 seconds

    https://www.youtube.com/watch?v=41FJF_LYndA

    https://www.youtube.com/watch?v=DUNt-lsKvts

    2021 sessions ~
    66 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Sunday Apr 4th 2021
    MM 3 week squat ~ B2 C3 W1

    LBBS
    335X1
    355X1
    375X1
    **
    395X1
    395X1
    307.5 X3,6,6,6,6,6

    https://www.youtube.com/watch?v=vIuy5rHvy2Q

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

    2021 sessions ~
    65 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Saturday Apr 3rd 2021
    Gillingham heavy/light paused bench ~ C3 W6 D1

    Paused bench ~ heavy
    205X1
    215X1
    **
    230X1
    206X 3,3,3,3,3

    Weighted dips
    +35 X4,4,4,4,3 emom

    https://www.youtube.com/watch?v=PMIUHdqO9oM

    https://www.youtube.com/watch?v=4EYydswgqgM

    2021 sessions ~
    64 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Friday Apr 2nd 2021
    MM 3 week squat ~ B2 C2 W3 D2
    MM 2 week DL ~ B3 C1 W1 D2

    LBBS
    335X1
    365X1
    385X1
    **
    405X1
    307.5 X3,6,6,6,6,3

    SGDL
    262.5 X5,5,5,5

    Cautious descent, so no stretch reflex. Had a stich in lower back upon waking.
    I'm actually pleased with this. Got the scheduled single done, and did not injure myself. :lol:
    https://www.youtube.com/watch?v=Ti0eHUC4wVg

    https://www.youtube.com/watch?v=HOm9ElWDAfQ

    2021 sessions ~
    63 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed
    Last edited by Wilhelm; 04-03-2021, 08:05 PM.

    Leave a comment:


  • Wilhelm
    replied
    Thursday Apr 1st 2021
    Gillingham heavy/light paused bench - C3 W5 D2

    Paused bench ~ Light
    170X 8,8

    BB rows unsupported
    165X 8,8,8,8,8

    2021 sessions ~
    62 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Wednesday Mar 31st 2021
    MM 2 week DL ~ B3 C1 W1 D1 ~ New block

    Got my shit together, had a nap, and got this done.

    DL
    365X2
    405X1
    **
    428X1
    358X 4,4,4,4,4

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

    Director's commentary at end of set.
    https://www.youtube.com/watch?v=sxnAsDT6Kog

    2021 sessions ~
    61 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    EDIT TO ADD - Got my shit together, and gott this done after a nap.

    Wednesday Mar 31st 2021


    I'm calling it today.
    Tendons in arms need a break after yesterday's labor.
    Oh, and i apparently was too sore to sleep more than 4 hours as well.

    This is day 1 of a new DL block that starts with a big deload.
    Last week was 455X1 (second heaviest ever single) and 395 for 5 sets of 4 (reps X sets PR)

    I'll just begin the block with the scheduled week 2 of the first cycle, which will still be a significant deload with a
    438 single and 5 sets of 4 w/ 380.
    I just couldn't see the benefit of doing today's scheduled 428 single and sets w/ 358

    I've got the bar on the DL platform, and have been getting ready to to go, but it's actually not the right choice.
    I have to put one in the "missed" column now, which sucks, but my important yard project is done, and this session is not critical to my success.
    Rest at this point is actually more productive.


    2021 sessions ~
    60 made/ [s]1[/s] 0 missed

    2020 sessions ~
    234 made/ 2 missed
    Last edited by Wilhelm; 03-31-2021, 11:07 PM.

    Leave a comment:


  • Wilhelm
    replied
    Sunday Mar 28th 2021
    MM 3 week squat ~ B2 C2 W3 D1

    LBBS
    325X1
    350X1
    375X1
    **
    395X1
    350X 3,3,3,3,3,3

    Single within acceptable parameters.
    Practice, practice, practice.
    https://www.youtube.com/watch?v=h-MsMYFFqLM

    https://www.youtube.com/watch?v=7WXhQpeTWtk

    2021 sessions ~
    60 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Saturday Mar 27th 2021
    Gillingham heavy/light paused bench ~ C3 W5 D1 ~ Heavy

    Paused bench
    225X1
    200X 5,5,5

    Weighted dips
    +35 X4,4,3,3,3 emom

    Easy paused single, not so easy paused sets of 5. Checked spreadsheet after 1st set to make sure these were the heaviest 5s this block. They are, one more time.

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

    https://www.youtube.com/watch?v=P6taWAkBEec

    2021 sessions ~
    59 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Friday Mar 26th 2021
    MM 2 week squat - B2 C2 W2 D2 ~ Intensity/low volume option day tweak

    LBBS
    325X1
    355X1
    375X1
    **
    395X1 ~ Programmed top single
    365X4 +1 rep PR ~ Option ~ Dropping this day's hypertrophy 55 total rep volume sets now through meet for strength focus & fatigue management.
    6 heavy singles have been added to each 3 week cycle, for a total of 9

    https://www.youtube.com/watch?v=LyoHb_vcv2s

    https://www.youtube.com/watch?v=RxvDr6Z9s8U

    2021 sessions ~
    58 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed
    Last edited by Wilhelm; 03-27-2021, 07:24 PM.

    Leave a comment:


  • Wilhelm
    replied
    Thursday Mar 25th 2021
    Gillingham heavy/light paused bench C3 W4 D2 ~ Light

    BB rows unsupported
    165X 8,8,8,8,8

    Paused bench
    150X 3,3,3,3,3,3,3,3

    https://www.youtube.com/watch?v=NISB5twKNmM

    2021 sessions ~
    57 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Wednesday Mar 24th 2021
    MM 2 week DL ~ B2 C4 W2 D1

    DL
    365X 1,1
    405X1
    415X1
    **
    455X1 ~ 2nd heaviest ever single
    395X 4,4,4,4,4 RepsXWeight + RepsXWeightXSets PR

    Weighted dips ~ yesterday
    +35X 4,3,3,3,3 emom

    https://www.youtube.com/watch?v=lyQ2ApxFPPY

    https://www.youtube.com/watch?v=ROdOn888bh8

    2021 sessions ~
    56 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed
    Last edited by Wilhelm; 03-24-2021, 08:56 PM.

    Leave a comment:


  • Wilhelm
    replied
    Sunday Mar 21st 2021
    MM 3 week squat ~ B2 C1 W2 D1

    LBBS
    365X1
    385X 1,1
    343X 1,1,3,3,3,3,3,3

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

    https://www.youtube.com/watch?v=E_PcMpPiV04

    2021 sessions ~
    55 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Leave a comment:


  • Wilhelm
    replied
    Saturday Mar 20th 2021
    Gillingham heavy/light paused bench ~ C3 W4 D1 ~ Heavy

    Paused bench
    236X1
    212.5 X3,3,3,3,3

    Weighted dips
    +35 X3,3,3,3,3 emom

    https://www.youtube.com/watch?v=RnKUiqBlG_8

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

    2021 sessions ~
    54 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed
    Last edited by Wilhelm; 03-20-2021, 08:21 PM.

    Leave a comment:


  • Wilhelm
    replied
    Friday Mar 19th 2021
    MM 3 week squat ~ B2 C2 W1 D2
    MM 2 week DL ~ B2 C4 W1 D2

    LBBS
    365X1
    385X 1,1
    300X 2,3,3,3,3,3,3,2

    SGDL
    275X 5,5,5,5

    I've added in heavy singles on all sessions that didn't have them before. Need practice to get these coming weights all dialed in.
    9 heavy singles in 3 weeks now instead of 3

    This cycle has 3 days with 385, 2 with 395, and finishes with one at 405.
    This is a repeat of the last microcycle of the last block, bt it's the 2nd last now. Overlapping the loading to finish one step higher over a 3 cycle (9 week) block
    2 more full blocks, and the last week of this one until the peak weeks before the July 24th meet.

    https://www.youtube.com/watch?v=E8pLIqi-Ns4

    https://www.youtube.com/watch?v=J8uh7PuYYOY

    2021 sessions ~
    53 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed
    Last edited by Wilhelm; 03-20-2021, 07:53 PM.

    Leave a comment:

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