Wilhelm's Will To Power

[Wilhelm]

Thursday December 10th 2020
Gillingham Heavy/Light C2 W1 D2 ~ Light
REPS X SETS

Paused bench
157.5 8X2

PU
bw 8X4 + 7X3

Dropped to once a week for these in favor of adding a second weighted dip day.
I'll add one rep to one set every week though.
Should be fine up to 8X7. After that i'll see how 9s feel, and adjust the rate of added reps to sets if needed.
https://www.youtube.com/watch?v=zon1E9J31tk

2020 sessions
219made/ 2 missed

[Wilhelm]

Friday December 11th 2020
MM 3 week ~ Squat only ~ C1 W2 D2
REPS X SETS

LBBS
305X2
315X1
335X1
350X1
365X1
257.5 7X5

SGDL
270 5X4

Proof i can squat more than 3 reps lol
https://www.youtube.com/watch?v=4rDd65kkWCY

Heaviest single since Sept. 9th
https://www.youtube.com/watch?v=q5nXEEwRFzE

2020 sessions
220made/ 2 missed

[Wilhelm]

Saturday December 12th 2020
Gillingham H/L C2 W2 D1
REPS X SETS

Paused bench
185X2
205X1
**
225X1
200 3X5

Weighted dips ~ Dropping two sets (would have been + 3X2) since i've doubled the frequency, and will continue increasing loading.
+55lbs
4X5

https://www.youtube.com/watch?v=lLFRGOafE-M

https://www.youtube.com/watch?v=CRi41J_jlas

2020 sessions
221made/ 2 missed

[Wilhelm]

Sunday December 13th 2020
MM 3 week ~ squat only ~ C1 W3 D1
REPS X SETS

LBBS
275X3
305X2
*
325 for 3 ladders of single/double/triple

https://www.youtube.com/watch?v=OvDEFcH-gnE

2020 sessions
222made/ 2 missed

[Wilhelm]

Wednesday December 16th 2020
MM 2 week ~ DL only ~ C2 W1 D1
REPS X SETS

DL
365 - 1
415 - 1
345 - 4,4,4,4,4

Weighted dips
+55lbs
5,4,4,4,4 ~ Monday 12-14-20

https://www.youtube.com/watch?v=hoh8xokWZGE

2020 sessions
223made/ 2 missed

[Wilhelm]

Thursday December 17th 2020
Gillingham H/L C2 W2 D2 ~ Light

Paused bench
145X 3,3,3,3,3,3,3,3

PU
bw
8,8,8,8,8.7,7

https://www.youtube.com/watch?v=sT0ipHcpRGg

2020 sessions
224made/ 2 missed

[Wilhelm]

Friday December 18th 2020
MM 3 week ~squat only~ C1 W3 D2

LBBS
285X3 ~ *Part of 30 rep workset total
315X1
340X1
375X1
285X *3,3,5,4,3,6,3,3

SGDL
252.5X 5,5,5,5

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

2020 sessions
225made/ 2 missed

[Wilhelm]

Saturday December 19th 2020
Gilling H/L C2 W3 D1

Paused bench
230X1
206X 3,3,3,3,3

Weighted dips
+55lbs
5,5,4,4,4

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

https://www.youtube.com/watch?v=pb4nKnWPC-E

2020 sessions
226made/ 2 missed

[Wilhelm]

Sunday December 20th 2020
MM 3 week squat portion- C2 W1 D1

LBBS
285X3 *Part of workset total
305X1
325X1
340X1
358X1
285X 3*,6,6,5,5,4,4,3,3,3,3 ~ Full volume RX \o/

https://www.youtube.com/watch?v=i9xa7H9Md1w

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

2020 sessions
227made/ 2 missed

[Wilhelm]

Wednesday December 23rd 2020
MM 2 week DL portion- C2 W2 D1

DL
385X1
425X1
368X 4,4,4,4,4

Weighted dips ~ 12-21-20
+55lbs
5,5,5,5,5 Rep PR/sets across whatever. Forgot to notice 5 reps w/ this weight was a PR when it happened. Step by step

Single moved well. Bummed i rushed the focus.

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

2020 sessions
228made/ 2 missed

[Wilhelm]

Thursday December 24th 2020
Gillingham H/L C2 W3 D2 ~ Light

Paused bench
165x 8,8

PU
bwx 8,8,8,8,8,8,8,8

https://www.youtube.com/watch?v=WNRc9h3erDQ

2020 sessions
229made/ 2 missed

[Wilhelm]

Friday December 25th 2020
MM 3 week squat portion C2 W1 D2
MM 2 week Dl portion C2 W2 D2

LBBS
315X 2,3,2,3,2,3,2,3,2 ~ 22 reps

SGDL
275X 5,5,5,5

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

2020 sessions
230made/ 2 missed

[Wilhelm]

Saturday December 26th 2020
Gillingham H/L bench ~ C2 W4 D1 ~ heavy

Paused bench
205X1
220X1
235X1
210X 3,3,3,3,3

Weighted dips Weight PR
+65X 2,3,3,3,3

Got cautious first set and only did 2 w/ the new weight.
Triples are fine, i'll work up to 5s in my normal pattern from here.
https://www.youtube.com/watch?v=xwdVCCHtuek

https://www.youtube.com/watch?v=nr6JbiMYfFA

https://www.youtube.com/watch?v=PBc9AMZh3XA

2020 sessions
231made/ 2 missed

[Wilhelm]

Sunday December 27th 2020
MM 3 week~ squat portion ~ C2 W2 D1

LBBS
325X 1,2,3,3,2,1,3,3,1

https://www.youtube.com/watch?v=zDJy18RLBYk

2020 sessions
232made/ 2 missed

[Wilhelm]

Wednesday December 30th 2020
MM 2 week~ DL portion ~ C3 W1 D1

DL
385X1
425X1
353 4,4,4,4,4

Weighted dips 12-28-20
+65lbs 4,3,3,3,3
4 reps is rep PR

Should have added extra warmups today.
Another 385 single perhaps.
https://www.youtube.com/watch?v=l0HEszb-8tM

2020 sessions
233made/ 2 missed