Wilhelm's Will To Power

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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

[Wilhelm]

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.

[Wilhelm]

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