Wilhelm's Will To Power

[Wilhelm]

Thursday January 21st 2021
Gillingham heavy/light paused bench ~ C2 W7 D2 ~ light

Paused bench
175X 8,8

Barbell rows (bodybuilder style)
135X 8,8,8,8,8

First session swapping out pullups for rows.

2021 sessions ~
15 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday January 22nd 2021
MM 2 week squat ~ C3 W2 D2

LBBS
305X1
325X1
345X1
365X1
385X1
270X 5,8,8,8,8,7,6,5 -55 reps - Somewhat brutal

SGDL
Deadlift deload, these can fuck right off today.

https://www.youtube.com/watch?v=0G_OmrIWLe0

https://www.youtube.com/watch?v=LMgiCib8bj4

2021 sessions ~
16 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday January 23rd 2021
Gillingham heavy/light paused bench C2 W8 D1 ~ Heavy

Paused bench
185X2
210X1
225X1
**
240X1
216X 3,3,3,3,3

Weighted dips
+70lbs X4(PR) ,3,3,3,3

https://www.youtube.com/watch?v=rq1kLDw6tKc

https://www.youtube.com/watch?v=cRoqi5COS7w

2021 sessions ~
17 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Sunday January 24th 2021
MM 3 week squat C3 W3 D1

LBBS
305X1
325X1
**
340X 3,3,3,3,2,2,2 ~ 18 reps

https://www.youtube.com/watch?v=z1swtfGc0Pk

2021 sessions ~
18 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Wednesday January 27th 2021
MM 2 week squat ~ Blk2 C1 W1 D1 ~ Effectively a deload from end of block 1. 3rd micro will surpass the 4th from prior block

DL
365X1
385X1
**
418X1
350X 4,4,4,4,4

Weighted dips ~ Mon Jan 25th
+70lbsX 4,4,3,3,3

https://www.youtube.com/watch?v=s9Lsrmj2vw8

2021 sessions ~
19 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday January 28th 2021
Gillingham heavy/light paused bench C2 W8 D2 ~ Light

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

BB rows, no touch
145X 8,8,8,8,8

2021 sessions ~
20 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday January 29th 2021
MM 3 week squat ~ C3 W3 D2/ MM 2 week DL ~ Block 2 C1 W1 D2

LBBS
315X1
335X1
355X1
375X1
395X1
300X 6,5,5,4,4,3,3 - 30 reps

SGDL
255X 5,5,5,5

https://www.youtube.com/watch?v=siOKpN54hgo

https://www.youtube.com/watch?v=VR0TBMWq8OQ

2021 sessions ~
21 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday January 30th 2021
Gillingham heavy/light paused bench C2 W9 D1 ~ Heavy

Paused bench
205X1
215X1
**
230X1
198X 5,5,5

Weighted dips
+70X 4,4,4,3,3

https://www.youtube.com/watch?v=k_SxkrS3-To

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

2021 sessions ~
22 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Sunday January 31st 2021
MM 3 week squat ~ C4 W1 D1

LBBS
325X1
350X1
375X1
297.5 X 6,6,6,5,5,4,4,3,3,3 ~ 45 reps

https://www.youtube.com/watch?v=1fzhS0lwX-c

https://www.youtube.com/watch?v=2Qo9Hdvclok

2021 sessions ~
23 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday February 4th 2021
Gillingham heavy/light paused bench C2 W9 D2 ~ light

Paused bench
180X 8,8

Bent over bb rows
155X 8,8,8,8,8

Weighted dips ~ Mon Feb 2nd
+70lbs 4,4,4,4,4

2021 sessions ~
24 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday February 5th 2021
MM 3 week squat ~ C4 W1 D2

LBBS
328X 3,3,3,3,3,3,2,2 ~ 22 reps

https://www.youtube.com/watch?v=fwJYHXp0x_8

2021 sessions ~
25 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday February 6th 2021
Gillingham heavy/light paused bench ~ C2 W10 D1

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

Weighted dips
+80lbs X 3,2,2,2,2 ~ Weight PR

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

https://www.youtube.com/watch?v=qMukBl7LvuQ

Descent wasn't great, not heavy though.
Feeling good about the PR coming in two weeks.
https://www.youtube.com/watch?v=tKPZRaw__IY

2021 sessions ~
26 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Wednesday Feb 10th 2021
MM 2 week DL ~ C5 W2 D1

DL
365X1
405X1
428X1
373X 4,4,4,4,4

https://www.youtube.com/watch?v=_4MzwM1r-JU

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

2021 sessions ~
28 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

Thursday Feb 11th 2021
Gillingham heavy/light paused bench ~ C2 W10 D2 ~ light

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

Bent over rows
160X 8,8,8,8,8


2021 sessions ~
29 made/ 0 missed ~ If i have to get dressed for it, it's a session.

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday Feb 12th 2021
MM 3 week squat ~ C4 W2 D2
MM 2 week DL ~ B2 C1 W2 D2 (4 cycle blocks)

LBBS
335X1
365X1
395X1
277.5 X 3,8,8,7,7,6,6,5,5 ~ 55 reps

SGDL
280X 5,5,5,5

https://www.youtube.com/watch?v=hScVaI4sI08

https://www.youtube.com/watch?v=nWZ-iAU6mk8

2021 sessions ~
30 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday Feb 13th 2021
Gillingham heavy/light paused bench ~ C2 W11 D1 ~ Heavy

Paused bench
205X1
225X1
**
240X1
210X 3,3,3,3,3

Since my 102% single is next Saturday, and i've had mild whisperings from my shoulders from pushing the weighted dips, i'm skipping those until after my PR attempt 246.
I don't think a few sets of dips is going to make a positive difference at this point, and being fresh will probably help.
I'll resume dips for the next 12 week cycle.

I'm thinking i'll add an easy single to Thursday's light session.
225 with a nice long pause

I would have liked the bar to be more still on my chest here -
https://www.youtube.com/watch?v=mkwWrZut3zI

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

2021 sessions ~
31 made/ 0 missed

2020 sessions ~
234 made/ 2 missed