Announcement

**Wilhelm** · 01-27-2019, 04:41 PM

Sunday January 27th 2019

Bench
220 X1 ~ Paused
237.5 X1 ~ Paused
183.5 X6X6 ~ T&G

Moved grip out one finger to the middles. I had fairly recently moved from pinkies on rings to ring fingers. Maybe three weeks ago, iirc.
Top single pause was better than yesterday, and the press was smooth.

15/0

**Wilhelm** · 01-29-2019, 04:45 PM

Tuesday Jaunary 29th 2019

Bench
220X1 ~ Paused
237.5 X1 ~ Short pause. Touched low.
207 X4X4 ~ All reps paused

LBBS ~ End of meso/Top single day
335X3X5
355X1
375X1 ~ Parallel
385X1

16/0

**Wilhelm** · 01-31-2019, 05:45 PM

Thursday January 31st 2019

Bench
220X1 ~ Paused
237.5 ~ Paused
195X5X5 ~ All reps paused

DL-conv-hook
380X1X10 ~ Groups of three singles (+1) Groups emom, with <45 second rests between reps

17/0

**Wilhelm** · 02-02-2019, 06:12 PM

Saturday February 2nd 2019 (RepsXsets)

Bench
222.5 X1 ~ Paused
237.5 X1 ~ Controlled T&G ~ Working on some unrack and descent things, and fired when it hit chest. Good speed improvement though.
221 X3X3 ~ Paused All paused reps rep PR

LBBS
345 X2X5

18/0

**Wilhelm** · 02-03-2019, 05:19 PM

Sunday February 3rd 2019

Bench
222.5 X1 ~ Paused
237.5 X1 ~ Controlled T&G
185.5 X6X6 ~ T&G

Since i've started making adjustments to my unrack and descent, i've failed to pause my top 237.5 single. (last two sessions)
Speed and strength are good. It's mental at this point.
I'll get it next time.

19/0

**Wilhelm** · 02-05-2019, 06:28 PM

Tuesday February 5th 2019

Bench
222.5 X1 ~ Paused
237.5 X1 ~ Paused
209 X4X4 ~ All reps paused

LBBS
345X3
345X2X4

20/0

**Wilhelm** · 02-07-2019, 06:24 PM

Thursday February 7th 2019

Bench
225 X1 ~ Paused
240 X1 ~ Paused
197.5 X5X5 ~ All reps paused

DL-conv-hook
385 X1X9 Groups of 3 singles w/ 45 second rests. Groups emom.

21/0

**Wilhelm** · 02-09-2019, 05:37 PM

Saturday February 9th 2019

Bench
225X1 ~ Paused
240X1 ~ Paused FAIL
240X1 ~ T&G
223.5 X2X3 ~ Barely paused
225 X1X3 ~ Good pauses

LBBS
305X1
325X1
345X3X2
345X2X3

This is week 11 of bumping my bench 1% a week. (4Xweek 4 way DUP)
All paused triples on heavy day have reached my limit at 223.5
Instead today i did three doubles there with crappy pauses, then shifted up to 225 and did three solid paused singles.

Top single has been progressing on its own schedule. I got 240 paused thursday, but failed it today, and then just did it T&G.

I think it is a combination of an off day, and simply reaching a limit on this exact scheme for heavy day.

Meet is April 6th.

My thoughts on heavy day now are 9 well paused singles instead of doubles or triples, which i'm not hitting well.

I'm sticking with 240 for the top single. I'll still try for the pause, and then do T&G if i fail.
I do the top single 4 times a week, so i should dial it in soon enough.

22/0

**Wilhelm** · 02-10-2019, 05:19 PM

Sunday February 10th 2019

Bench
225X1 ~ Paused
240X1 ~ Controlled T&G
188X6X6 ~ Controlled T&G

Moved grip back in to ring fingers on rings, so had to concentrate on tucking elbows since the bar was getting forward.
Fixed that by the later worksets.
I may start doing two weeks before bumping weight now, since this is week 12 of 1% weekly bumps.

Gun shy of a pause with 240 after failing the paused rep yesterday. Just going to work with it till the pause comes.

23/0

**Wilhelm** · 02-11-2019, 10:07 PM

Bench adjustment

Firstly, the state bench record for my class (93kg M2B) was just bumped 2.5kg, meaning i would have to hit 115kg/253lbs to break it.

That isn't feasable for this meet, so i am focused on making my 110kg/242.5lb a sure thing, working up to long pauses with that weight.
I've hit 240 paused once this cycle, and failed it once, with a further two controlled T&G reps so far. Top singles have been 4X week from the start of the cycle.

Starting tomorrow, i'm bumping to 242.5, and will just get used to handling that weight 4X week with work on extending the pauses (once i get it paused anyway). This gives me 6.5 weeks at 4X week to dial this in.
Perhaps longer than i need, but mentally i can feel the pressure eased since i've made the descision.

Plan being to get that a sure solid for my 2nd attempt, and go for 248 at the meet if i get the chance. I'm not going to worry about 248 in training unless things somehow get a lot better a lot faster than i think they will. 242.5 will be a 2.5kg meet PR

Secondly, i have taken my 4 day bench DUP up 1% a week for 10 weeks now, and the pauses are getting hard to do well for all reps all sets. I need to be doing really good paused work now.

The scheme started with a conservative training max of 235
3X3 @85% - now - 95%
6X6 @70% - now - 80% (doing these T&G)
4X4 @80% - now - 90% (this would be tomorrow)
5X5 @75% - now - 85%

I'm changing it to -
2X4
5X7
3X5
4X6
With the emphasis on quality pauses.
I plan on no weight bump for next week.
This and the single rep per set reduction from the modified rep scheme, will be sort of a minor deload i guess.
If it then feels like i can do 1% a week again, i will. Otherwise i'll do two weeks per 1% bump.
Increases in pause time will be another metric.

Lastly - I'm actually glad the other guy bumped the record up, as it has allowed me to re-focus in a more realistic way.

After the meet, i'm hitting the new Hanley bench plan hard, and seeing where that takes me.

Dude beat my 200kg DL by 2.5kg, but i already had 205kg as my goal for this meet.

I retain the squat record by a wide margin, and the total record by 5kg.

500kg/1,102 + total is the main goal for this meet.

**Wilhelm** · 02-12-2019, 04:14 PM

Dumpster fire...

Tuesday February 12th 2019 - Part 1 (squats later today)

Bench
225X1 ~ Well paused
242.5 ~ XFXF
235X1 ~ T&G very ugly. Moving on.
210X3X5 ~ All reps paused ~ These went well. Salvaged my mental state.

So 1rm capacity has collapsed. I'm going to try just 235 for my top single Thursday and see how that goes.
Evidently my near max single every session approach only works for so long.
I assumed a T&G 242.5 would be cake. Nope.

I'm actually going to switch to the bench portion of Hanley's 2 week MM plan.
I can run three cycles of that, and still have a week before meet week to tune up heavy singles.
What i'm doing has reached a point where it's not working for 1RM, so all i need is to not regress for this to be a safe bet.

I'm still on track for squat, deadlift and total goals for my meet.

**Wilhelm** · 02-12-2019, 07:54 PM

Thank Jebus for squats.

Tuesday February 12th 2019 - Part 2

LBBS

345 X3X3
345 X2X2

24/0

**Wilhelm** · 02-14-2019, 06:28 PM

Thursday February 14th 2019

Bench ~ Start of Montana Method for bench.

225X1 ~ Paused ~ (i'm adding an easy single to H day)
167.5 X5X7 ~ All reps paused

DL- conv- hook
392.5 X1X8 ~ Emom

225 Feb 14 2019 Start of MM bench

https://www.youtube.com/watch?v=vRyHW_wvC-E