Wilhelm's Will To Power

[Wilhelm]

Thursday July 2nd 2020 ~ C10 W1 D5 / Bench = S/S/S Squat = S/P/S
REPS X SETS

Bench ~ paused
210 3X6

PU
bw 7X7

Weighted dips
+35 5X5

One arm KB rows ~ pairs
50lbs 8X8

https://www.youtube.com/watch?v=4ALnMns2PSg

2020 sessions
102 made/ 0 missed

[Wilhelm]

Friday July 3rd 2020 ~ C10 W1 D6 / Bench = S/S/S Squat = S/P/S
REPS X SETS

LBBS
315 3X5

SGDL
250 5X4

https://www.youtube.com/watch?v=X-KJ-flH-04

2020 sessions
103 made/ 0 missed

[Wilhelm]

Saturday July 4th 2020 ~ C10 W2 D1 / Bench = S/S/S Squat = S/P/S
REPS X SETS

Paused bench
212.5 3X4
212.5 2X3

PU
bw 7X7

Weighted dips
+35 5X5

One arm KB rows ~ pairs
50lbs 9X8

2020 sessions
104 made/ 0 missed

[Wilhelm]

Sunday July 5th 2020 ~ C10 W2 D2 / Bench = S/S/S Squat = S/P/S
REPS X SETS

LBBS
320 3X3
320 2X3

Mental and physical were far apart today.
Had to cajole myself into lifting.
Once i was going, the weight moved very easily.

https://www.youtube.com/watch?v=xmzZxQsevd4

2020 sessions
105 made/ 0 missed

[Wilhelm]

Tuesday July 7th 2020 ~ C10 W2 D3 / Bench = S/S/S Squat = S/P/S
REPS X SETS

Paused bench
212.5 3X4
212.5 2X3

Planned day off from accessories due to travel.

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

2020 sessions
106 made/ 0 missed

[Wilhelm]

Wednesday July 8th 2020 ~ C10 W2 D4 / Bench = S/S/S Squat = S/P/S
REPS X SETS

LBBS
235 X3
275 X2
302.5 1X2
320 X1
345 X1
365 X1
380 X1

DL
365 X1
418 X1
363 4X5

https://www.youtube.com/watch?v=l43ZooB5ChM

Recorded w/ a camera obscura hastily constructed from a cardboard shipping container
https://www.youtube.com/watch?v=TIHoi_T6kqw

2020 sessions
107 made/ 0 missed

[Wilhelm]

Thursday July 9th 2020 ~ C10 W2 D5
REPS X SETS

Paused bench ~ No T&G, but a lot of barely paused reps today
212.5 3X4
212.5 2X3

Bench was an utter shitshow today.
same weight/reps/sets as last session, but just shit.
Might have had better triples, but ended up hitting the hooks (once on the way down, wtf?) and had the bar way past elbows at the bottom
Didn't fail any reps, but a couple were hella slow. (Front delt raises.)

New micro starts Saturday, and i'm going to shift to a double progression from doubles to triples one set per session.

Fatigue is catching up with my upper body.

I'm also taking at least today off from pullups, dips, and rows.
Been grinding out accessories for over 4 months straight 3 times a week.
Time to reset methinks.
I'll get back to them once i'm sure i've righted the boat.

2020 sessions
108 made/ 0 missed

[Wilhelm]

Friday July 10th 2020 ~ C10 W2 D6
REPS X SETS

LBBS
320 3X3
320 2X3

SGDL
272.5 5X4

https://www.youtube.com/watch?v=0Ur0SYfr4Aw

2020 sessions
109 made/ 0 missed

[Wilhelm]

Saturday July 11th 2020 ~ C11 W1 D1
REPS X SETS

Paused bench
215 2X5

This was to have been the first session of double progression bench 2X5 to 3X5 adding 1 rep to 1 set each session.
I did go up 2.5lbs, but none of these looked great. Best looking one shown
I'll be repeating 2X5 until i prove i'm ready to start adding in the triples.
I got nowhere else to be, and no time set to be there, so i'm going to keep working on these.
Worst that can happen is i will maintain strength where it is.
I'm also not doing accessories for the time being.
It feels weird, like i'm being lazy, but in all honesty, i put in 4 1/2 months 3X a week on them, and i think it actually makes sense to lay off for a while as my bench intensity/loading moves up into PR range.

Mentally i am already appreciating the break, and i can just focus on this bench experiment.
None of this matters if i never PR my bench, so for now, this is the path i'm on.

https://www.youtube.com/watch?v=dJ2bm95qScU

2020 sessions
110 made/ 0 missed

[Wilhelm]

Sunday July 12th 2020 ~ C11 W1 D2
REPS X SETS

LBBS
320 3X5

https://www.youtube.com/watch?v=n-iRTVLxvhI

2020 sessions
111 made/ 0 missed

[Wilhelm]

Tuesday July 14th 2020 ~ C11 W1 D3
REPS X SETS

Paused bench
215 X3
215 2X4 ~ focusing on longer pauses for the doubles

PU
bw 7X7
Still laying off dips and rows for a while, but i lose ground if i don't do my pullups.

Focusing on setting up not as high up the bench, and just focusing more overall.
Part of my bad session last time was just lack of focus.
Very happy with how things went today, and that double progression is on.
https://www.youtube.com/watch?v=y3Rl46_24ec

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

2020 sessions
112 made/ 0 missed

[Wilhelm]

Wednesday July 15th 2020 ~ C11 W1 D4
REPS X SETS

LBBS
237.5 X3
277.5 X2
305 1X2
315 X1
335 X1
355 X1
370 X1
385 X1

DL
375 X1
413 X1
343 4X5

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

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

2020 sessions
113 made/ 0 missed

[Wilhelm]

Thursday July 16th 2020 ~ C11 W1 D5
REPS X SETS

Paused bench ~ Double progression 2s to 3s
215 3X2
215 2X3

No accessories today.
I think i will just do my pullups 7X7 on Saturdays while i'm pushing bench heavier.
I need to hold my place with them, but that gives me two days before benching again.
***

I need to start forcing myself to take longer rests for bench sets now that i'm at my heavier range.
Pauses on sets after the first were not as good today as last session.
The doubles all need to be long pauses.

https://www.youtube.com/watch?v=lNWAV_Q2BEQ

2020 sessions
114 made/ 0 missed

[Wilhelm]

Friday July 17th 2020 ~ C11 W1 D6
REPS X SETS

LBBS
320 3X5

SGDL
252.5 5X4

https://www.youtube.com/watch?v=vKFrAVs8t1I

2020 sessions
115 made/ 0 missed

[Wilhelm]

Saturday July 18th 2020 ~ C11 W2 D1
REPS X SETS

Paused bench
215 3X3
215 2X2

PU
bw 7X7

All sets sucked except the last double was passable.
I was tired, but that led to soft set ups.
Feet were not far enough back on any of the sets except the last.
I guess the bright side is i have a bitchin' front delt raise in me, and didn't fail any reps.
Hopefully lesson learned, set up is prime.
I know that, i could feel my feet slip down, but i just went ahead.

Final double
https://www.youtube.com/watch?v=iBGNoOTFrFw

2020 sessions
116 made/ 0 missed