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Wilhelm's Will To Power

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  • Sunday August 23rd 2020 ~ C14 W1 D2
    REPS X SETS

    LBBS ~ Cycle 1 Day 2 singles progression.
    245X3
    285X2
    315X1
    325X1
    335X1
    345X1
    355X1
    365 1X2

    Habit is the only thing that got this done today.
    Once i got started, i felt fine.
    Second single shown
    Made corrections and did it the way i should.
    I think 365 is just heavy enough to challenge my form a little if i'm lazy about it.
    Good place to start this singles thing.
    https://www.youtube.com/watch?v=HKDlMawWXLQ

    2020 sessions
    146 made/ 1 missed

    Comment


    • Tuesday August 25th 2020 ~ C14 W1 D3
      REPS X SETS

      Paused bench ~ Cycle 2 Day 2 singles progression.
      230 1X2

      PU
      bw 7X7

      I *think* i have figured out something about my touchpoint when it's low.
      It's that i sometimes relax slightly after the touch, and the bar then moves low.
      So "hold firm" is in my thoughts now.
      These looked ok. Not too shy about the pauses either. Not long, but not "barely"

      https://www.youtube.com/watch?v=z_B3CoZHHUk

      2020 sessions
      147 made/ 1 missed
      Last edited by Wilhelm; 08-25-2020, 06:44 PM.

      Comment


      • Wednesday August 26th 2020 ~ C14 W1 D4
        REPS X SETS

        LBBS ~ Cycle 1 Day 3 singles progression.
        365 1X3
        Warmup
        245X3
        285X2
        315X1
        325X1
        335X1
        345X1
        355X1

        DL
        385X1
        423X1
        353 4X5

        3rd single shown. Corrected for too upright descent on the first two.
        Too upright leads to back angle adjusting coming out of the hole.
        https://www.youtube.com/watch?v=11EgFJ4oszY

        Got my hips correct this time.
        Pretty unified pull.

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

        2020 sessions
        148 made/ 1 missed

        Comment


        • Thursday August 27th 2020 ~ C14 W1 D5
          REPS X SETS

          Paused bench ~ Cycle 2 Day 3 singles progression.
          230 1X3
          Warmup
          140X5
          170X2
          180X1
          190X1
          200X1
          210X1

          PU
          bw 7X7

          Lacked some juice today.
          1st one was OK. 2nd overcorrected and touched high/ Soft descent on 3rd/ Good news is none were in danger of not being pressed.
          Jury is out on any weight increase for next cycle.
          Two more sessions to get to 5 singles.
          I'll do it over at 230 if I have to.
          Day 6 is a freebie now, so I can try a weight bump then and decide.

          https://www.youtube.com/watch?v=f9JiRnz3pJI

          2020 sessions
          149 made/ 1 missed

          Comment


          • Friday August 28th 2020 ~ C14 W1 D6
            REPS X SETS

            LBBS ~ Cycle 1 Day 4 singles progression.
            365 1X4
            Warmup
            245X3
            285X2
            315X1
            325X1
            335X1
            345X1
            355X1

            SGDL
            257.5 5X4

            Felt pretty good about these.
            2nd one i went atg, but i'll just call it a pause squat. Not what i was shooting for, but i'm not gonna feel bad about it.
            1st and last were best, but the 3rd was fine, just a slow descent.

            https://www.youtube.com/watch?v=maBe9UqeEb0

            2020 sessions
            150 made/ 1 missed

            Comment


            • Saturday August 29th 2020 ~ C14 W2 D1
              REPS X SETS

              Paused bench ~ Cycle 2 Day 4 singles progression.
              230 1X4
              Warmup
              140X5
              170X2
              180X1
              190X1
              200X1
              210X1

              PU
              bw 7X7


              Based on the last two sessions, i'll be repeating the cycle w/ this same weight.
              I finish with 5 singles Tuesday, and i'll take the optional 6th day as recovery instead of load setting day.

              https://www.youtube.com/watch?v=4e1wZ6GSa3s

              2020 sessions
              151 made/ 1 missed

              Comment


              • Sunday August 30th 2020 ~ C14 W2 D2
                REPS X SETS

                LBBS ~ Cycle 1 Day 5 singles progression.
                365 1X5
                Warmup
                245X3
                285X2
                315X1
                325X1
                335X1
                345X1
                355X1

                1st and 2nd reps shown last, they were too upright. I made the correction of leaning in just a smidge at the very start to get the back angle i want.
                Part of that is just being aggressive/not timid.
                2 minute rests. 3.5 hours sleep, but i felt great by the time i got to the top singles.

                https://www.youtube.com/watch?v=SRPa4Y8jjQY

                2020 sessions
                152 made/ 1 missed

                Comment


                • Tuesday September 1st 2020 ~ C14 W2 D3
                  REPS X SETS

                  Paused bench ~ Cycle 2 Day 5 singles progression.
                  230 1X5
                  Warmup
                  140X5
                  170X2
                  180X1
                  190X1
                  200X1
                  210X1

                  1st single. They did not get better after this.
                  I'm going to do the cycle again w/ the same weight.

                  https://www.youtube.com/watch?v=lUH-sAt2ws0

                  2020 sessions
                  153 made/ 1 missed

                  Comment


                  • Wednesday September 2nd 2020 ~ C14 W2 D4
                    REPS X SETS

                    DL
                    385X1
                    430X1
                    375 4X5 ~ afair, this is PR territory for the reps.

                    https://www.youtube.com/watch?v=ISP1Th6mfxg

                    https://www.youtube.com/watch?v=K8DFK0nmOS8

                    2020 sessions
                    154 made/ 1 missed

                    Comment


                    • Friday September 4nd 2020 ~ C14 W2 D6
                      REPS X SETS

                      LBBS
                      375 1X2
                      Warmup
                      255X3
                      295X2
                      325X1
                      335X1
                      345X1
                      355X1
                      365X1

                      SGDL
                      280 5X4

                      First 4 day gap between squat sessions with the new 5 day singles progression.
                      Works great having the heavy DL day isolated, but felt tenative jumping back in with squats.
                      10lb jump for this cycle. Cut the top single, so had to take it again.
                      Hoping i adjust to the new pattern.
                      If the rest of the cycle is better, i can live with day 1 being a little rough.

                      https://www.youtube.com/watch?v=SjrYcX9nIao

                      2020 sessions
                      155 made/ 1 missed

                      Comment


                      • Saturday September 5th 2020 ~ C15 W1 D1
                        REPS X SETS

                        Paused bench C3D1 singles progression
                        230 X1
                        Warmup
                        145X5
                        175X2
                        185X1
                        195X1
                        205X1
                        215X1

                        PU
                        bw 7X7

                        Repeating the cycle with same top weight, but bumped all warmups up 5lbs.
                        Press was slow, but the pause was at least discernible as such.

                        Took the "optional" day 6 off bench.
                        Not sure that's a good idea going forward.

                        https://www.youtube.com/watch?v=RZj8G9K7flA

                        2020 sessions
                        156 made/ 1 missed

                        Comment


                        • Sunday September 6th 2020 ~ C15 W1 D2
                          REPS X SETS

                          LBBS C2D1 singles progression
                          375 1X3
                          Warmup
                          255X3
                          295X2
                          325X1
                          335X1
                          345X1
                          355X1
                          365X1

                          RX was two top singles, but the first was borderline depth, so i added one.
                          Short rests b/c i was basically pissed off and couldn't be arsed to take any longer w/ these.
                          Thus why you can hear the same song on two of these.
                          First single shown last. On the camera screen it looked high. On the PC it looked like maybe 1 or 2 white lights.
                          No matter, that's not my standard.

                          https://www.youtube.com/watch?v=IaeZI7fRz5A

                          2020 sessions
                          157 made/ 1 missed

                          Comment


                          • Missed logging two days.
                            Bench and squat singles experiments are both ended.
                            Bench moving to the Gillingham 12 week program, but instead of 2 days a week H/L, i'll do 3 days a week H/L/H - L/H/L and it will take 8 weeks.

                            Moving squat to 2 days a week, which i pretty much never even remember doing.
                            It will be a condensed double progression from doubles to triples.
                            I'm starting light with 315lbs,and will simply crank out sessions w/o concerns about a PR for now.
                            W1D1- 2X5
                            W1D2- 3X2 + 2X3
                            W2D1- 3X4 + 2X1
                            W2D2- 3X5

                            This leaves deadlift days as DL only, which i think will be useful as it is the one lift that it appears i can significantly PR with the current progression.
                            Week 2 single (next week) will be only 11lbs off my all time best.

                            Thursday September 10th 2020 ~ C15 W1 D4
                            REPS X SETS

                            DL
                            385 X1
                            425 X1
                            355 4X5

                            https://www.youtube.com/watch?v=Z-VqJJgPuDc

                            2020 sessions
                            158 made/ 1 missed

                            Comment


                            • Friday September 11th 2020 ~ C15 W1 D6
                              REPS X SETS

                              SGDL
                              260 5X4

                              New squat starts Sunday, just doing what else was scheduled for today.

                              2020 sessions
                              158 made/ 1 missed ~ Not counting today as made or missed.

                              Comment


                              • Sunday September 13th 2020
                                C15 W2 - Deadlift / C1D1 Squat/ C1 W1 Bench
                                REPS X SETS

                                LBBS
                                255X3
                                295X2
                                315 2X5

                                I decided today i'll just do a traditional double progression for squat instead of trying to compress it.
                                +one rep to one set per session, two sessions per week, for a three week cycle.
                                I want to disengage from even thinking about 1RM for now, and put in steady work while not taking away from the possible DL PR on the near horizon.

                                2020 sessions
                                159 made/ 1 missed
                                Last edited by Wilhelm; 09-13-2020, 08:33 PM.

                                Comment

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