Wilhelm's Will To Power

[Wilhelm]

Monday September 14th 2020
Deadlift C15 W2 / Squat C1 W1D1/ Paused bench C1 W1D1
REPS X SETS

Paused bench
212.5 X1
188 5X3

PU
bw 7X7

After nothing but singles and triples all year, paused 5s today were no joke.
It's a full 4 weeks until i have them again with +6lbs.
I haven't overshot my training max, but i don't think i've undershot either.

https://www.youtube.com/watch?v=n9RqRCf_sTw

2020 sessions
160 made/ 1 missed

[Wilhelm]

Wednesday September 16th 2020
Deadlift C15 W2 / Squat C1 W1D1/ Paused bench C1 W1D1
REPS X SETS

DL
385X1
435X1
378 4X5

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

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

2020 sessions
161 made/ 1 missed

[Wilhelm]

Thursday September 17th 2020
Deadlift C15 W2 / Squat C1 W1D1/ H/L Paused bench C1 W1D2
REPS X SETS

Paused bench ~ Light day
155 8X2

PU
bw 7X7

2020 sessions
162 made/ 1 missed

[Wilhelm]

Friday September 18th 2020
Deadlift C15 W2 / Squat C1 W1D 1&2/ H/L Paused bench C1 W1D 1&2
REPS X SETS

LBBS
255 X3
295 X2
315 3X1
315 2X4

SGDL
282.5 5X4

Not all that heavy, but not all that light.

https://www.youtube.com/watch?v=fhR719vFNh0

2020 sessions
163 made/ 1 missed

[Wilhelm]

Sunday September 20th 2020
Deadlift C16 W1 / Squat C1 W2D 3&4/ H/L Paused bench C1 W2D 1&2
REPS X SETS

LBBS
255 X3
295 X2
315 3X2
315 2X3

Weighted dips ~ Yesterday
+30 4X5

2020 sessions
164 made/ 1 missed

[Wilhelm]

Monday September 21st 2020
Deadlift C16 W1 / Squat C1 W2D 3&4/ H/L Paused bench C1 W2D 1&2
REPS X SETS

Paused bench
217.5 X1
195 3X5

PU
bw 7X7

2020 sessions
165 made/ 1 missed

[Wilhelm]

Wednesday September 23rd 2020
DL - C16 W1
REPS X SETS

DL
385X1
430X1
358 4X5

Slower than last week's 435.
Short sleep last night, but i think the fatigue is catching up with me.
I'm wondering if i should rest and go for a PR, then do something like drop 10% and start more cycles from there.

It is common for me to feel worse on the light week, but i wonder if this is starting to be different

https://www.youtube.com/watch?v=WFV_rn557nM

2020 sessions
166 made/ 1 missed

[Wilhelm]

Thursday September 24th 2020
Paused bench - C1 W2 D2
REPS X SETS

Paused bench ~ 8 stupid light triples called for, 8 stupid light triples done. (141 was actual RX)
145 3X8

PU
bw 7X7

2020 sessions
167 made/ 1 missed

[Wilhelm]

Friday September 25th 2020
LBBS - C1 D4 ~ Double progression 2X5 - 3X5
REPS X SETS

LBBS
255X3
295X2
315 3X3
315 2X2

SGDL
262.5 5X4

https://www.youtube.com/watch?v=0M6bAWVZpOI

2020 sessions
168 made/ 1 missed

[Wilhelm]

Sunday September 27th 2020
LBBS - C1 D5 ~ Double progression 2X5 - 3X5
REPS X SETS

LBBS
255X3
295X2
315 3X4
315 2X1

Weighted dips ~ Saturday
+30lbs
5X5

https://www.youtube.com/watch?v=92CYy7XsNCs

2020 sessions
169 made/ 1 missed

[Wilhelm]

Monday September 28th 2020
paused bench - W3 D1 ~ 2 day heavy/light
REPS X SETS

Paused bench
225X1
200 3X5

PU
bw 7X7

Seems like the drop to 2 day frequency affects my skill/readiness some.
need to work on visualizing and being ready for pressing back off the chest.
I also just feel a little gun shy with the heavy single being only once a week.
Elbows come back first.
I think adding more than one last warmup single could help. went 185X2/205x1 then the 225 today.

https://www.youtube.com/watch?v=Zg_S0X6XsXY

Best workset shown as well.
Pretty sloppy 3rd reps. 3rd set came closest to being close to ok.

https://www.youtube.com/watch?v=3LuS7XA9kWA

2020 sessions
170 made/ 1 missed

[Wilhelm]

Wednesday September 30th 2020
DL - End of Cycle 16 - PR
REPS X SETS

DL
405X1
440X1
463X1 17lb PR

Dramatic lighting thanks to power outage.

https://www.youtube.com/watch?v=gdibpOz4XxI

2020 sessions
171 made/ 1 missed

[codgerus maximus]

Congrats on the great PR!

[Wilhelm]

Thank you @codgerus maximus

Thurday October 1st 2020
Paused bench W3 D2 light day ~ aka "It's not nothing day"
REPS X SETS

Paused bench
160 8X2

PU
bw 7X7

2020 sessions
172 made/ 1 missed

[Wilhelm]

Sunday October 4th 2020
Squat double progression C2 D1
REPS X SETS

LBBS
325 2X5

Weighted dips ~ Yesterday
+35lbs 5X5

2020 sessions
173 made/ 2 missed