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Wilhelm's Will To Power

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  • Sunday June 13th 2020 ~ MM C9 W1 D2 / Bench = S day 3X/week Squat = S/P/S
    REPS X SETS

    LBBS
    307.5 3X5

    17th week of training
    Dropping to maintenance calories
    Shifting squat to S/P/S with P day single over RX %
    Squat goal is to week by week approach new 1RM
    50lbs to go

    Bench remains S/S/S/
    DL remains standard MM 2 week template.

    https://www.youtube.com/watch?v=0W85svqQMIw

    2020 sessions
    87 made/ 0 missed

    Comment


    • Tuesday June 16th 2020 ~ C9 W1 D3 / Bench = S day 3X/week Squat = S/P/S
      REPS X SETS

      Bench ~ Paused
      207.5 3X6

      PU
      bw 7X7

      Weighted Dips
      +25 5X5

      One arm KB rows ~ pairs
      50 8X8

      2020 sessions
      88 made/ 0 missed
      Last edited by Wilhelm; 06-16-2020, 10:43 PM.

      Comment


      • Wednesday June 17th 2020 ~ C9 W1 D4 / Bench = S day 3X/week Squat = S/P/S
        REPS X SETS

        LBBS
        230 X3
        270 X2
        297.5 1X2
        315 X1
        330 X1
        345 X1
        365 X1
        330 X1

        DL
        365 X1
        405 X1
        338 4X5

        https://www.youtube.com/watch?v=BlylK7blprU

        https://www.youtube.com/watch?v=rn1WaKTEWlA

        2020 sessions
        89 made/ 0 missed

        Comment


        • Thursday June 18th 2020 ~ C9 W1 D5 / Bench = S day 3X/week Squat = S/P/S
          REPS X SETS

          Bench ~ Paused
          207.5 3X6

          PU
          bw 7X7

          Weighted Dips
          +25 5X5

          One arm KB rows ~ Pairs
          50 8X8

          2020 sessions
          90 made/ 0 missed


          Same weight on bench sets has felt heavier the last two sessions.
          I'm for sure staying at the same weight for week two of the microcycle.
          At maximum i will do the 4 triples at 207.5, and then the 3 doubles at 210.

          Comment


          • Friday June 19th 2020 ~ C9 W1 D6 / Bench = S day 3X/week Squat = S/P/S
            REPS X SETS

            LBBS
            307.5 3X5

            SGDL
            247.5 5X4


            2020 sessions
            91 made/ 0 missed

            Early start to beat the heat.

            Comment


            • Saturday June 20th 2020 ~ C9 W2 D1 / Bench = S day 3X/week Squat = S/P/S
              REPS X SETS

              Bench ~ Paused
              207.5 3X4
              210 2X3

              PU
              bw 7X7

              Weighted Dips
              +30 5X5

              One arm KB rows ~ Pairs
              50 8X8

              2020 sessions
              92 made/ 0 missed

              Comment


              • Sunday June 21st 2020 ~ C9 W2 D2 / Bench = S day 3X/week Squat = S/P/S
                REPS X SETS

                LBBS
                315 3X3
                315 2X3

                First time repping 3 plates since surgery.
                https://www.youtube.com/watch?v=fVTcuDwWFOw

                2020 sessions
                93 made/ 0 missed

                Comment


                • Tuesday June 23rd 2020 ~ C9 W2 D3 / Bench = S day 3X/week Squat = S/P/S
                  REPS X SETS

                  Bench ~ Paused
                  207.5 3X4
                  210 2X3

                  PU
                  bw 7X7

                  Weighted Dips
                  +35 5X5

                  One arm KB rows ~ Pairs
                  50 8X8

                  2020 sessions
                  94 made/ 0 missed

                  Comment


                  • Tuesday June 24th 2020 ~ C9 W2 D4 / Bench = S day 3X/week Squat = S/P/S
                    REPS X SETS

                    LBBS
                    230 X3
                    275 X2
                    297.5 1X2
                    315 X1
                    345 X1
                    370 1X2

                    DL
                    365 X1
                    415 X1
                    360 4X5

                    https://www.youtube.com/watch?v=nv0y3wuSlTs

                    https://www.youtube.com/watch?v=jrGEwsa58UY

                    haven't been recording my worksets since i started using straps, and i got curious today
                    https://www.youtube.com/watch?v=D_JN2ryN1C8

                    2020 sessions
                    95 made/ 0 missed

                    Comment


                    • Thursday June 25th 2020 ~ C9 W2 D5 / Bench = S/S/S Squat = S/P/S
                      REPS X SETS

                      Bench ~ Paused
                      210 3X4
                      210 2X3

                      PU
                      bw 7X7

                      Weighted Dips
                      +35 5X5

                      One arm KB rows ~ Pairs
                      50 8X8

                      2020 sessions
                      96 made/ 0 missed

                      Comment


                      • Friday June 26th 2020 ~ C9 W2 D6 / Bench = S/S/S Squat = S/P/S
                        REPS X SETS

                        LBBS
                        315 3X3
                        315 2X3

                        SGDL
                        270 5X4

                        https://www.youtube.com/watch?v=SD5FaXZQEp0

                        2020 sessions
                        97 made/ 0 missed

                        Comment


                        • Saturday June 27th 2020 ~ C10 W1 D1 / Bench = S/S/S Squat = S/P/S
                          REPS X SETS

                          Bench ~ paused
                          210 3X6
                          First day of triples w/ 210 kickin' my butt a bit. 6th & final set looked best for pauses, touch point, & bar path. Came within a fine frog hair of skipping accessories.

                          PU
                          bw 7X7

                          Weighted dips
                          +35 5X5

                          One arm KB rows ~ pairs
                          50lbs 8X8

                          https://www.youtube.com/watch?v=z8dYsFxnR9M

                          2020 sessions
                          98 made/ 0 missed
                          Last edited by Wilhelm; 06-27-2020, 05:30 PM.

                          Comment


                          • Sunday June 27th 2020 ~ C10 W1 D2 / Bench = S/S/S Squat = S/P/S
                            REPS X SETS

                            LBBS
                            315 3X5

                            https://www.youtube.com/watch?v=3vUel6Onhq0

                            2020 sessions
                            99 made/ 0 missed

                            Comment


                            • Monday June 29th 2020 ~ C10 W1 D3 / Bench = S/S/S Squat = S/P/S
                              REPS X SETS

                              Bench ~ paused
                              210 3X6

                              These felt much better today. Getting my feet back farther helps.
                              Moved this sesh up a day due to travel the next two Tuesdays.
                              I'm also taking those two Tuesdays off from accessories.
                              Been hitting those w/o fail four months straight. I'll still have two day's worth each week this micro.

                              https://www.youtube.com/watch?v=DG0PofpcTRQ

                              2020 sessions
                              100 made/ 0 missed

                              Comment


                              • Wednesday July 1st 2020 ~ C10 W1 D4 / Bench = S/S/S Squat = S/P/S
                                REPS X SETS

                                LBBS
                                235 X3
                                275 X2
                                302.5 1X2
                                315 X1
                                335 X1
                                345 X1
                                355 X1
                                375 X1

                                DL ~ Deadlifts felt heavy today. Glad it was a new week one and the weights shifted down a bit.
                                Was wondering how i was doing worksets w/ 360 last week. Different guy.
                                365 X1
                                408 X1
                                340 4X5

                                https://www.youtube.com/watch?v=f0W13Hvl6CE

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

                                2020 sessions
                                101 made/ 0 missed

                                Comment

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