Wilhelm's Will To Power

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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.

[Wilhelm]

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.

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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