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Wilhelm's Will To Power

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  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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
                Last edited by Wilhelm; 01-29-2021, 09:09 PM.

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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

                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

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