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Wilhelm's Will To Power

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  • Thursday December 31st 2020
    Gillingham Heavy/Light paused bench C2 W4 D2 ~ Light

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

    PU
    bw 9,8,8,8,8,8,8,8

    https://www.youtube.com/watch?v=wymzKKqkbp0

    2020 sessions
    234made/ 2 missed

    Comment


  • Friday January 1st 2021
    MM 3 week squat portion C2 W2 D2
    MM 2 week deadlift portion C3 W1 D2

    LBBS
    335X1
    358X1
    378X1
    275X 3,5,6 ~ Misload 10lbs too heavy
    265X 7,8,8,7,6,5
    55 total reps for worksets

    SGDL
    257.5 ~ 5,5,5,5

    https://www.youtube.com/watch?v=T1kLYDZmmKI

    2020 sessions
    234 made/ 2 missed

    2021 sessions
    1 made/ 0 missed

    Comment


  • Saturday January 2nd 2021
    Gillingham 12 week Heavy/Light C2 W5 D1 ~ Heavy

    Paused bench
    225X1
    198X 5,5,5

    Weighted dips
    +65lbs 4,4,3,3,3

    https://www.youtube.com/watch?v=jm8JynoKtjk

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

    2021 sessions ~
    2 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Comment


  • Sunday January 3rd 2021
    MM 3 week squat portion ~ C2 W3 D1

    LBBS
    305X1
    315X1
    335X 1,2,3,1,2,3,1,3,2

    https://www.youtube.com/watch?v=D1hErWqKDFg

    2021 sessions ~
    3 made/ 0 missed

    2020 sessions ~
    234 made/ 2 missed

    Comment


  • Originally posted by Wilhelm View Post
    Logging 2019 and forward here.


    57 years old 5' 9.5" Currently 195 to 200 lbs daily. Started lifting December 2016

    First powerlifting meet was February 2018. (USAPL)
    Goal was to total over 1,000lbs, and not get redlighted on my first ever meet squat
    ^achieved
    Went 9/9
    177.5/392 PR
    100/220
    185/408 PR
    462.5/1,019 PR

    Second meet Nov. 24th 2018
    182.5/402 Meet PR
    107.5/237 Meet PR
    200/441 PR
    490/1,080 PR
    9/9

    Upcoming meet April 6th 2019
    Main goals are 1,100 + total,
    112.5kg bench (will get the M2B state record back) 110kg would be a meet PR, and not a disaster if my Total goal is met.
    Push squat and DL numbers up. Both are (M2B) state records at this point.

    I know that state records in a small state, in the M2B class are not that big a deal, but they are huge for me.
    I am prepared to risk my third bench if it means going for 112.5kg. That will be new territory as far as meet day approach.
    So far i have been most conservative with bench attempts.


    Current PRs
    LBBS 405lbs
    Paused bench 242.5lbs T&G 250
    Deadlift - conventional -hook grip 441lbs
    OHP 150lbs - Not training this lift at all. Test was May 2018 after not pressing for 6+ Months
    I'll test again at some point when i have a lull in meet scheduling. Just for curiosity to see how 4X week benching affects OHP

    Currently training squat 2X week on a double progression starting at 80% 1RM (used training max of 395 to start) 2X5 moving to 3X5 in three week mesos with progressively heavier top singles on the last day of each meso. Hit 365, then 375, with 385 coming next.

    This appears to be working well, and is keeping me fresh for my other lifts.
    Higher volume helped me get to 405, but has been generating more fatigue that gains lately
    I'm hoping this double progression can be a long term solution for squat training.

    Bench is on a 4X week 4 way DUP, with a heavy top single every day. Currently 237.5 paused is that single. This was my 3rd at the last meet.
    Most of this work is paused. Light day worksets (6X6) i do T&G.
    I've been progressing everything 1% a week since the first week of December.
    All reps paused worksets are getting quite challenging on some days, and i will break to more sets of fewer reps when needed to continue the paused work.

    DL has been on SSPT singles 1X week for about 16 months now. 10 week cycles.
    It works, and i'll keep doing it until it doesn't.
    I did run the first 5 weeks of a cycle with an in between weight bump this time, since two 10 week cycles would not fit in my alloted time before my next meet.
    Then i started over with my planned "full" weight bump and will run that till the meet.

    I'm curious to possibly play with this "extra voulme" approach of adding the front half of a cycle.
    From a large scale recovery standpoint, it has seemed nice to do in the post meet period.
    I ran up to 390X1X8 before starting over.


    All in all, i feel better about this set up than anything i've done so far.
    I'm pretty much 100% sure i'm getting stronger entering my 3rd training year, i feel fresh for my sessions, and i no longer dread squat days.
    try this work for me https://bit.ly/2KWhGy4

    Comment


    • Now where was i?

      Oh, yeah.

      Wednesday January 6th 2021
      MM 2 week DL ~ C3 W2 D1

      DL
      365X1
      405X1
      433X1
      375X 4,4,4,4,4

      Weighted dips ~ Mon 1/4/21
      +65lbs 4,4,4,3,3

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

      2021 sessions ~
      4 made/ 0 missed

      2020 sessions ~
      234 made/ 2 missed

      Comment


      • Thursday January 7th 2021
        Gillingham 12 week heavy/light ~ C2 W5 D2

        Paused bench ~ Light day
        168X 8,8

        PU
        bwX 9,8,8,8,8,8,8,8

        https://www.youtube.com/watch?v=HG-jU6JXKF4

        2021 sessions ~
        5 made/ 0 missed

        2020 sessions ~
        234 made/ 2 missed

        Comment


        • Friday January 8th 2021
          MM 3 week squat ~ C2 W3 D2 ~ Last day of cycle

          LBBS ~ Light day
          328X1
          348X1
          368X1
          388X1
          292.5 X3,6,5,5,4,4,3

          SGDL
          282.5 X 5,5,5,5

          https://www.youtube.com/watch?v=I0CtNAwweKs

          https://www.youtube.com/watch?v=paGcA3npa5I

          2021 sessions ~
          6 made/ 0 missed

          2020 sessions ~
          234 made/ 2 missed

          Comment


          • Saturday January 9th 2021
            Gillingham 12 week heavylight paused bench ~ C2 W6 D1

            Paused bench ~ Light day
            230X1
            205X 3,3,3,3,3

            Weighted dips
            +65X 4,4,4,3,3

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

            https://www.youtube.com/watch?v=aongI2fDCIg

            2021 sessions ~
            7 made/ 0 missed

            2020 sessions ~
            234 made/ 2 missed
            Last edited by Wilhelm; 01-09-2021, 10:08 PM.

            Comment


            • Sunday January 10th 2021
              MM 3 week squat ~ C3 W1 D1

              LBBS
              325X1
              345X1
              365X1
              290X 3,6,6,5,5,4,4,3,3,3 = 45 reps

              https://www.youtube.com/watch?v=e6uL5CYwCWE

              https://www.youtube.com/watch?v=dCr6IAjkT7Y

              2021 sessions ~
              8 made/ 0 missed

              2020 sessions ~
              234 made/ 2 missed

              Comment


              • Wednesday January 13th 2021
                MM 2 week DL ~ C4 W1 D1

                DL
                365X1
                405X1
                433X1
                360X 4,4,4,4,4

                Weighted dips ~ Mon Jan 11th
                +65lbsX 4,4,4,4,4

                Unlovely top single.
                Moved well enough though.

                https://www.youtube.com/watch?v=U36ucCvt4P8

                2021 sessions ~
                9 made/ 0 missed

                2020 sessions ~
                234 made/ 2 missed
                Last edited by Wilhelm; 01-14-2021, 04:42 AM.

                Comment


                • Thursday January 14th 2021
                  Gillingham 12 week heavy/light paused bench C2 W6 D2 ~ Light

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

                  PU
                  bw 9,8,8,8,8,8,8,8

                  https://www.youtube.com/watch?v=h_BA3tsytXM

                  2021 sessions ~
                  10 made/ 0 missed

                  2020 sessions ~
                  234 made/ 2 missed


                  ******************



                  Friday January 15th 2021

                  MM 3 week squat ~ C3 W1 D2
                  MM 2 week DL C4 W1 D2

                  LBBS
                  320X 3,3,3,3,3,3,2,2 - 22 reps

                  SGDL
                  265X 5,5,5,5

                  https://www.youtube.com/watch?v=Z0RYUOeQRKo

                  2021 sessions ~
                  11 made/ 0 missed

                  2020 sessions ~
                  234 made/ 2 missed

                  Comment


                  • Saturday January 16th 2021
                    Gillingham Heavy/Light paused bench C2 W7 D1 ~ Heavy

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

                    Weighted dips
                    +70lbsX 3,3,2,2,2 ~ Weight PR

                    https://www.youtube.com/watch?v=CaQP7HjiVVs

                    https://www.youtube.com/watch?v=oI6q9zTqaRY

                    https://www.youtube.com/watch?v=sIu5sOzi1nE

                    2021 sessions ~
                    12 made/ 0 missed

                    2020 sessions ~
                    234 made/ 2 missed

                    Comment


                    • Sunday January 17th 2021
                      MM 3 week squat ~ C3 W2 D1

                      LBBS
                      333X 1,2,3,3,3,2,2,2,2

                      https://www.youtube.com/watch?v=pN7Fk_gDBro

                      2021 sessions ~
                      13 made/ 0 missed

                      2020 sessions ~
                      234 made/ 2 missed

                      Comment


                      • Wednesday January 20th 2021
                        MM 2 week DL ~ C4 W2 D1

                        DL
                        365X1
                        385X1
                        415X1
                        443X1
                        385X 4,4,4,4,4 ~ 2lb PR for 4 reps and for 5 sets of 4 reps

                        The 5 sets across PR is more relevant.


                        I'm stopping this block here after 4 two week micros instead of 6, and i'm moving to 8 week blocks instead of 12.
                        I'll start new block 10lbs heavier than the 1st micro of this block, and run up to 10lbs higher at the end.
                        Same pattern i had in mind for the 6 micro/12 week blocks i had planned.
                        It would be folly to push on from here.
                        The pattern has emerged.

                        https://www.youtube.com/watch?v=a5rLtddZ3_w

                        I was anxious for this weight, and started w/ low hips so got pulled out of position off the floor.
                        It picked it up and put it down though.
                        Most i've pulled by 3lbs since my 463 PR 9/30/20
                        Hit 440 early October. 2020
                        https://www.youtube.com/watch?v=tIhVzD_efc4

                        2021 sessions ~
                        14 made/ 0 missed

                        2020 sessions ~
                        234 made/ 2 missed
                        Last edited by Wilhelm; 01-20-2021, 08:45 PM.

                        Comment

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