Wilhelm's Will To Power

[Wilhelm]

Wednesday Mar 10th 2021
MM 2 week DL ~ B3 C3 W2 D1

DL
365X1
405X 1,1
**
445X1
388X 4,4,4,4,4 RepsXSets PR +3lbs

Got pulled forward a tiny bit. Get another chance at this same weight next week.

https://www.youtube.com/watch?v=1QnLCvJHa5c

RepXSets PR +3lbs

https://www.youtube.com/watch?v=_TG8XRV1Mlw

2021 sessions ~
46 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday Mar 11th 2021
Gillingham 12 week heavy/light paused bench ~ C3 W2 D2 ~ Light

Paused bench
150X 3,3,3,3,3,3,3,3

BB barbell rows
165X 8,8,8,8,8

2021 sessions ~
47 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday Mar 12th 2021
MM week squat ~ B2 C1 W3 D2
MM 2 week DL ~ B2 C3 W2 D2

LBBS
325X1
348X1
378X1
**
398X1
300X 3,6,6,6,6,3

SGDL
290X 5,5,5,5

Gonna take my "less than 4 hours sleep" excuse here. Glad it's the last day of the micro.

https://www.youtube.com/watch?v=5NqDEhyzauM

Got rolling better when i hit the worksets.

https://www.youtube.com/watch?v=CYnZV76jVTQ

2021 sessions ~
48 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday Mar 13th 2021
Gillingham heavy/light paused bench ~ C3 W3 D1

Paused bench
205X1
215X1
**
230X1
206X 3,3,3,3,3

Weighted dips
+35 X 3,3,3,3,3 emom ~ Still keeping these light/low stress

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

https://www.youtube.com/watch?v=y-Gzal12ZBw

2021 sessions ~
49 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Sunday Mar 14th 2021
MM 3 week squat ~ B2 C2 W2 D1

LBBS
335X1
365X1
385X 1,1
300X 3,6,6,6,6,5,5,4,4

https://www.youtube.com/watch?v=zGdsdPAjP5Q

https://www.youtube.com/watch?v=iyX3lpzlPLQ

2021 sessions ~
50 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Wednesday Mar 17th 2021
MM 32week DL ~ B2 C4 W1 D1

DL
365X2
405X 1,1
**
445X1
373x 4,4,4,4,4

Weighted dips Monday 3/15
+35X 3,3,3,3,3 emom

Not bad this week. 455 next week to end the block, then i drop back down some to start the next block.

https://www.youtube.com/watch?v=Dim41j_Lxkw

https://www.youtube.com/watch?v=KJlQWLx6AI8

2021 sessions ~
51 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday Mar 18th 2021
Gillingham heavy/light paused bench ~ C3 W3 D2 ~ Light

Paused bench
165X 8,8

Bodybuilder bb rows
165X 8,8,8,8,8

2021 sessions ~
52 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday Mar 19th 2021
MM 3 week squat ~ B2 C2 W1 D2
MM 2 week DL ~ B2 C4 W1 D2

LBBS
365X1
385X 1,1
300X 2,3,3,3,3,3,3,2

SGDL
275X 5,5,5,5

I've added in heavy singles on all sessions that didn't have them before. Need practice to get these coming weights all dialed in.
9 heavy singles in 3 weeks now instead of 3

This cycle has 3 days with 385, 2 with 395, and finishes with one at 405.
This is a repeat of the last microcycle of the last block, bt it's the 2nd last now. Overlapping the loading to finish one step higher over a 3 cycle (9 week) block
2 more full blocks, and the last week of this one until the peak weeks before the July 24th meet.

https://www.youtube.com/watch?v=E8pLIqi-Ns4

https://www.youtube.com/watch?v=J8uh7PuYYOY

2021 sessions ~
53 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday Mar 20th 2021
Gillingham heavy/light paused bench ~ C3 W4 D1 ~ Heavy

Paused bench
236X1
212.5 X3,3,3,3,3

Weighted dips
+35 X3,3,3,3,3 emom

https://www.youtube.com/watch?v=RnKUiqBlG_8

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

2021 sessions ~
54 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Sunday Mar 21st 2021
MM 3 week squat ~ B2 C1 W2 D1

LBBS
365X1
385X 1,1
343X 1,1,3,3,3,3,3,3

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

https://www.youtube.com/watch?v=E_PcMpPiV04

2021 sessions ~
55 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Wednesday Mar 24th 2021
MM 2 week DL ~ B2 C4 W2 D1

DL
365X 1,1
405X1
415X1
**
455X1 ~ 2nd heaviest ever single
395X 4,4,4,4,4 RepsXWeight + RepsXWeightXSets PR

Weighted dips ~ yesterday
+35X 4,3,3,3,3 emom

https://www.youtube.com/watch?v=lyQ2ApxFPPY

https://www.youtube.com/watch?v=ROdOn888bh8

2021 sessions ~
56 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday Mar 25th 2021
Gillingham heavy/light paused bench C3 W4 D2 ~ Light

BB rows unsupported
165X 8,8,8,8,8

Paused bench
150X 3,3,3,3,3,3,3,3

https://www.youtube.com/watch?v=NISB5twKNmM

2021 sessions ~
57 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday Mar 26th 2021
MM 2 week squat - B2 C2 W2 D2 ~ Intensity/low volume option day tweak

LBBS
325X1
355X1
375X1
**
395X1 ~ Programmed top single
365X4 +1 rep PR ~ Option ~ Dropping this day's hypertrophy 55 total rep volume sets now through meet for strength focus & fatigue management.
6 heavy singles have been added to each 3 week cycle, for a total of 9

https://www.youtube.com/watch?v=LyoHb_vcv2s

https://www.youtube.com/watch?v=RxvDr6Z9s8U

2021 sessions ~
58 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday Mar 27th 2021
Gillingham heavy/light paused bench ~ C3 W5 D1 ~ Heavy

Paused bench
225X1
200X 5,5,5

Weighted dips
+35 X4,4,3,3,3 emom

Easy paused single, not so easy paused sets of 5. Checked spreadsheet after 1st set to make sure these were the heaviest 5s this block. They are, one more time.

https://www.youtube.com/watch?v=5gOUIMiBrBw

https://www.youtube.com/watch?v=P6taWAkBEec

2021 sessions ~
59 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Sunday Mar 28th 2021
MM 3 week squat ~ B2 C2 W3 D1

LBBS
325X1
350X1
375X1
**
395X1
350X 3,3,3,3,3,3

Single within acceptable parameters.
Practice, practice, practice.

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

https://www.youtube.com/watch?v=7WXhQpeTWtk

2021 sessions ~
60 made/ 0 missed

2020 sessions ~
234 made/ 2 missed