Wilhelm's Will To Power

[Wilhelm]

Thursday February 21st 2019

Bench ~ Hybrid P/S day
215 X1X3 ~ Paused
225 X1 ~ Paused
197.5 X3X4 ~ All reps paused

DL- conv- hook
402.5 X1X6 emom

Six again next week with 415.5. I'll likely start with longer rests then.

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

28/0

[Wilhelm]

Saturday February 23rd 2019

Bench
225X1 ~ Paused
180X4X3 ~ All paused
180X3X4 ~ All paused

LBBS ~ End week one of strength phase.
365X1X3


Felt like vacation. Increasing doubles with same weight next two weeks, so vacation is over.

https://www.youtube.com/watch?v=Ezt_cGO5428

29/0

[Wilhelm]

Tuesday February 26th 2019

Bench ~ Power day (reps/sets) All paused except CGPB
145 3X1
167.5 2X1
185 1X2
205 1X3
225 1X1
CGBP
155 8X3 ~ Guess it only took one session to get used to these. No instant soreness this time.

LBBS ~ Day one of heavy doubles
365 2X2 ~ Matches rep PR ~ Did one double at this weight over a year ago.

Reached some on the last rep. Nearly paused it.
I'm fine with it. Went deep, came back up.

https://www.youtube.com/watch?v=aKBA_65w5LQ

30/0

[Wilhelm]

Thursday February 28th 2019
RepsXSets

Bench~ All paused
225X1
230X1
205X1X8

DL
415 X1X6 ~ Appx. 2 minute rests

https://www.youtube.com/watch?v=NEsHB8jBqe0

31/0

[Wilhelm]

Saturday March 2nd 2019

Bench
227.5 X1 ~ Short pause
170 X5X7 ~ All paused

LBBS

365X3 ~ PR for triple!
365X2X2

The two doubles with 365 last session just wasn't enough stress. Had to bump things up.
I need to be sure i'm strong enough to hit those final singles with 415 when i get there.

I had in my mind last night that i would go for a triple today -

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

This makes me laugh. One fast ass to grass, and one basically paused -

https://www.youtube.com/watch?v=5iH01TUwEq4

Last double looking better -

https://www.youtube.com/watch?v=NWNoXDLMtp0

32/0

[Wilhelm]

Tuesday March 5th 2019
RepsXSets

Bench ~ Paused
145X3
170X2
187.5 X1X2
205 X1X3

CGBP ~ T&G
157.5 X8X3

LBBS
325X1
345X1
365X2X3

I had more juice for these last session, but got 'em done nonetheless.

https://www.youtube.com/watch?v=dLQblggQ4Mo

33/0

[Wilhelm]

Thursday March 7th 2019 ~ RepsXSets

Bench
217.5 X1X3 ~ Paused
227.5 X1 ~ Short pause
200 X3X4 ~ All paused

Deadlift
427.5 X1X5

I wanted a longer pause, but managed to not try this again, and just settled for doing my worksets well paused.
Hitting this a few more times next week, as well as 232.5, so i'll have my chance to try again for better pauses.

https://www.youtube.com/watch?v=aBNxX4gQ9Kc

Somehow my camera failed to capture reps 2-4. Possibly the impact of the weights coming back down.
I'm pretty displeased at that since i really benefit from seeing how i did.
1st single ~

https://www.youtube.com/watch?v=vPGIIZpyYA0

5th ~

https://www.youtube.com/watch?v=0u1dA1uc6ng

34/0

[Wilhelm]

Saturday March 9th 2019
RepsXSets

Bench ~ All paused
182.5 X4X3
227.5 X1 ~ Forgot to do this before the first workset.
182.5 X3X4

LBBS ~ Last day of heavy doubles.
365 X2X4


Mentally holding back on doing a longer pause.
It's clear from how it felt that i am well capable. Next time.

https://www.youtube.com/watch?v=HHgXBZWaF64

Third set was parallel 1st rep, then dive bomb, knee slide, kick forward and a good morning finish.
3/10 will probably do again. :lol:

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

35/0

[Wilhelm]

Tuesday March 12th 2019
RepsXSets

Bench ~ All paused
145X1X3
170X2X1
187.5 X2
187.5 X1
205 X1X3
227.5 X1

CGBP ~ T&G
157.5 X8X3

LBBS
375X1
386X1X3

Got a longer pause on this. Not as long as i had envisioned, but i moved on instead of trying again. #StickWithTheProgram

https://www.youtube.com/watch?v=tzEpqCnFGU0

Slow on the second, finished strong with the third.

https://www.youtube.com/watch?v=qcJeTM7FX_c

36/0

[Wilhelm]

Thursday March 14th 2019
REPSXSETS

Bench ~ All paused
205X1
227.5 X1
232.5 X1
205 X1X7

DL
437.5 XF XF
427.5 XF
405 X1X2
410 X1X2
415 X1X2

Bench went well. Better pause on 227.5, and then a shortish pause on 232.5

https://www.youtube.com/watch?v=1VZIW3iUebk

https://www.youtube.com/watch?v=-Q6vLLaCLOM

Couldn't deadlift even the same weight i did last week for 5 singles.
I wanted to quit the session, but i just adjusted the loads.
Fortunately, i have written in an extra week to the deadlift schedule.
I was going to use that to hit my new PR two weeks in a row, and then rest, but now at least i can have a go again at what i was supposed to do today, which was 437.5 for 4 singles, which is 3.5lbs off my all time PR

My last warmup was 405. I may need to just go in 10lb increments from there.
I dunno. It's fucking depressing, but i'll keep trying. Tried 420, and it was going to come out of my hands, so i put it down.
The 415 reps actually were the best, so there's that. And i got some work in.
I want/wanted 205kg at the meet for a new M2B state record, but i think i can still get my 1,100+ total with a 200kg pull.

EDIT TO ADD- my total now is 490kg, and i've decided that any improvement on that is my goal.
If i keep thinking about DL record, and 1,100+ this meet, it's only going to hurt me mentally going forward.
If things turn out better than it looks like they might, fine, but i believe i can realistically improve my total.
Hopefully squat and bench keep going well.

I have been eating 200 less calories a day for about a week. I didn't think that would have a great impact, and it may not have.
But i'm bumping it back up to 3,200 nonetheless.

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

37/0

[mbasic]

. . . . .. . . .

[Wilhelm]

SUCK-cessful squats

Saturday March 16th 2019
REPSXSETS

Bench
205X1 ~ Paused
230X1 ~ Paused
172.5 X5X7 ~ 1st rep of each set paused.

LBBS
375X1 ~ Collapsed in the hole, set it on the pins, and stood up with it.
386XF ~ Timid, descended slowly, stopped in the hole and set it down.

386X1
386X1 ~ Borderline
386X1
386X1

I wanted nothing more than to not squat today. Just a rough week lifting. Two days off now, and back with 395 on Tuesday.

It was either get my shit together today, or withdraw from the meet. So i got my shit together.
Felt weak, probably mentally more than physically, but i had to remember to attack the bar a bit, and lift off and walk out strong.

Second single was either parallel or barely deep. Certainly not to my standard either way. RX was three singles, so i just did another. Not saying any of these were pretty, but they (3 of them) were deep enough, and i stood up with them

https://www.youtube.com/watch?v=Fzh2TGIUzRE

Here is the shitshow that was 375. I guess i learned that i could do a 375 pin squat if i wanted to.

https://www.youtube.com/watch?v=z9wTvbmyk58

38/0

[Wilhelm]

Back on the horse

Tuesday March 19th 2019
REPSXSETS

LBBS
345X1 ~ Parallel
365X1 ~ Parallel
375X1
386X1
395 X1X5 ~ Third single parallel

Bench All paused (Doing this this afternoon) *Done*
147.5 X3
172.5 X2
190 X1X2
207.5 X1X3

CGBP 1st reps paused
160 X8X3

Added a rep because i cut the 3rd.
Feels great to get these done. I was honestly afraid of this session after last week's struggles.

https://www.youtube.com/watch?v=0fBjh0V4_Z4

39/0

[Wilhelm]

Thursday March 21st 2019
REPS X SETS

Bench ~ All paused
220 X1X3
230 X1
200 X3X4

DL
408X1
418 X1X3

Didn't pull my chest up to the bar on this rep.

https://www.youtube.com/watch?v=uMve6HTcfUY

At least the 408 moved well. That will be my opener.

https://www.youtube.com/watch?v=qOkFPheZ1wQ

40/0

[Wilhelm]

4 1/2 hours sleep.
Evidently i suck at squatting now.

Honestly, today felt like a disaster, but now i feel like i can regroup.
I will be dialing back my expectations for the meet. I want to ensure i get 408 at the meet, so i can actually improve my current best.
I'll see what things feel like Tuesday going heavier than today.

Saturday March 23rd 2019
REPS X SETS

Bench ~ All paused
205X1
230X1
185X4X3
185X3X4

LBBS
365X1
386X1 ~ Parallel
386X1
395X1X3 ~ First and third borderline as far as i can tell, second deep, but @10 because the bar got forward.
395Xf ~ Exhausted

https://www.youtube.com/watch?v=HouP1C6pMVg

41/0