Wilhelm's Will To Power

[Wilhelm]

Wednesday November 18th 2020
DL 6 week (3 wk MM expanded) w/ SGDL 2nd day
W5 D1
REPS X SETS

DL
383 2X7

Weighted dips ~ Monday November 16th
+55lbs 3X6 + 4X1

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

2020 sessions
205 made/ 2 missed

[Wilhelm]

Thursday November 19th 2020
Gillingham H/L W10 D2
REPS X SETS

Paused bench ~ Light day
145 3X8

PU ~ Monday November 16th
bw 8X2 + 7X5

https://www.youtube.com/watch?v=AVPTfwTd4mw

2020 sessions
206 made/ 2 missed

[Wilhelm]

Friday November 20th 2020
Squat double progression C4 D2
REPS X SETS

LBBS
275X3
315X2
345 3X2 ~ Did two triples today instead of the one called for.
345 2X3

No SGDL today

2020 sessions
207 made/ 2 missed

[Wilhelm]

Saturday November 21st 2020
Gillingham H/L W11 D1
REPS X SETS

Paused bench
205X1
215X1
**
235X1
206 3X5

PU
bw 8X2 + 7X6

Pleased with bench today. Big 1lb PR scheduled for next week. Woo hoo.


2020 sessions
208 made/ 2 missed

[Wilhelm]

Sunday November 22nd 2020
Squat 1-3 ladders D1
REPS X SETS

LBBS
275X3
315 X1/2/3
315 X1/2/3
315 X1/2/3

Ladders w/ 315 were not nearly as easy is i expected them to be.
They moved faster than they felt.
I'll stay on this weight for at least another session.


2020 sessions
209 made/ 2 missed

[Wilhelm]

Wednesday November 25th 2020
DL/ Off script low stress day/ New macro starts Sunday.
REPS X SETS

DL
405X3 ~ Rep PR ~ Not counting this as a made or missed session.

Weighted dips ~ Monday November 23rd
+55lbs
4X1 + 3X6

https://www.youtube.com/watch?v=TUu-UoSRnGo

2020 sessions
209 made/ 2 missed

[Wilhelm]

Thursday November 26th 2020
Gillingham Heavy/Light W11 D2 ~ light
REPS X SETS

Paused bench
185 8X1 + 7X1 ~ miscounted and skipped a rep. There go muh gainz : )

PU
bw 8X3 + 7X4 ~ added one rep to one more set.

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

2020 sessions
210 made/ 2 missed

[Wilhelm]

Saturday November 28th 2020
Gillingham Heavy/Light W12 D ~ heavy
REPS X SETS

Paused bench
205X1
215X1
225X1
**
240X1
212.5 3X3 paused/ 3X2 T&G

PU
bw X10
Tested max reps, even though i'm feeling pretty worn out upper body wise today.
Guess i can get 10 on an off day.

Slow, and not what i had hoped for form wise, but the most i've benched post surgery.
I'm starting to feel better about this as the day goes on.

https://www.youtube.com/watch?v=EfEZun_56DM

https://www.youtube.com/watch?v=A-jLZcaHP8g

https://www.youtube.com/watch?v=K-3vhtRMZF0

2020 sessions
211 made/ 2 missed

[Wilhelm]

Sunday November 29th 2020
MM 3 week ~ Squat only - W1 D1
REPS X SETS

LBBS
277.5 X3 ~ counting this warmup as three reps in the RX
305X1
315X1
335X1
**
348X1
277.5 6X5 ~ Min. rep ct+1

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

https://www.youtube.com/watch?v=2ouJI2Qq-ig

2020 sessions
212 made/ 2 missed

[Wilhelm]

Wednesday December 2nd 2020
MM 2 week ~ DL only - W1 D1
REPS X SETS

DL ~ Day 1 of new macrocycle
365X1
405X1
338 4X5

Weighted dips ~ Monday Nov. 30th
+55lbs 8X2 + 7X5

https://www.youtube.com/watch?v=8MPihwIW5Xg

2020 sessions
213 made/ 2 missed

[Wilhelm]

Thursday December 3rd 2020
Gillingham H/L last day 1st 12 week cycle ~ Light
REPS X SETS

Paused bench ~ Day 1 of new macrocycle
145 3X10

PU
bw 8X3 + 7X4 ~ Added another rep to another set

https://www.youtube.com/watch?v=j4o5uVCn2PM

2020 sessions
214 made/ 2 missed

[Wilhelm]

[quote=Wilhelm post_id=257644 time=1607025167 user_id=192]
Friday December 4th 2020
MM 3 week ~ Squat only ~ W1 D2
MM 2 week DL W1 D2
REPS X SETS

LBBS
305 3X5

SGDL
247.5 5X4

Looks like i'm hitting the low range of the total rep count this first cycle.
I'll likely just use more total reps with no load increase as the overload next cycle.
This is just the first of several anticipated macro cycles with this template.

https://www.youtube.com/watch?v=93CK9haZ46o

2020 sessions
215 made/ 2 missed

[Wilhelm]

Saturday December 5th 2020
Gillingham heavy/light C2 W1 D1
REPS X SETS

Paused bench
220X1
195 5X3

Weighted dips
+55lbs
4X3 + 3X4

https://www.youtube.com/watch?v=oJiAcXrD1Bk

https://www.youtube.com/watch?v=yLXnlUhR8Pw

2020 sessions
216made/ 2 missed

[Wilhelm]

Sunday December 6th 2020
MM 3 week ~ squat only ~ W2 D1
REPS X SETS

LBBS
275X3
305X2
315 3X4

First big snowstorm of the season.
Heavy, wet, tree cracking ,snow.
3.5 hours sleep, 5.5 hours snow removal.
I simply wanted less to push these to tomorrow, than to just do them tonight and be done with it..

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

2020 sessions
217made/ 2 missed

[Wilhelm]

Wednesday December 9th 2020
MM 2 week ~ DL only ~ C1 W2 D1
REPS X SETS

DL
365X1
385X1
415X1
363 4X5

Weighted dips ~ Mon Dec 7th
+55lbs
4X4 + 3X3

https://www.youtube.com/watch?v=l_hRp90ZAbE

2020 sessions
218made/ 2 missed