Wilhelm's Will To Power

[Wilhelm]

EDIT TO ADD - Got my shit together, and gott this done after a nap.

Wednesday Mar 31st 2021

I'm calling it today.
Tendons in arms need a break after yesterday's labor.
Oh, and i apparently was too sore to sleep more than 4 hours as well.

This is day 1 of a new DL block that starts with a big deload.
Last week was 455X1 (second heaviest ever single) and 395 for 5 sets of 4 (reps X sets PR)

I'll just begin the block with the scheduled week 2 of the first cycle, which will still be a significant deload with a
438 single and 5 sets of 4 w/ 380.
I just couldn't see the benefit of doing today's scheduled 428 single and sets w/ 358

I've got the bar on the DL platform, and have been getting ready to to go, but it's actually not the right choice.
I have to put one in the "missed" column now, which sucks, but my important yard project is done, and this session is not critical to my success.
Rest at this point is actually more productive.


2021 sessions ~
60 made/ [s]1[/s] 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Wednesday Mar 31st 2021
MM 2 week DL ~ B3 C1 W1 D1 ~ New block

Got my shit together, had a nap, and got this done.

DL
365X2
405X1
**
428X1
358X 4,4,4,4,4

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

Director's commentary at end of set.

https://www.youtube.com/watch?v=sxnAsDT6Kog

2021 sessions ~
61 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday Apr 1st 2021
Gillingham heavy/light paused bench - C3 W5 D2

Paused bench ~ Light
170X 8,8

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

2021 sessions ~
62 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday Apr 2nd 2021
MM 3 week squat ~ B2 C2 W3 D2
MM 2 week DL ~ B3 C1 W1 D2

LBBS
335X1
365X1
385X1
**
405X1
307.5 X3,6,6,6,6,3

SGDL
262.5 X5,5,5,5

Cautious descent, so no stretch reflex. Had a stich in lower back upon waking.
I'm actually pleased with this. Got the scheduled single done, and did not injure myself. :lol:

https://www.youtube.com/watch?v=Ti0eHUC4wVg

https://www.youtube.com/watch?v=HOm9ElWDAfQ

2021 sessions ~
63 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday Apr 3rd 2021
Gillingham heavy/light paused bench ~ C3 W6 D1

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

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

https://www.youtube.com/watch?v=PMIUHdqO9oM

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

2021 sessions ~
64 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Sunday Apr 4th 2021
MM 3 week squat ~ B2 C3 W1

LBBS
335X1
355X1
375X1
**
395X1
395X1
307.5 X3,6,6,6,6,6

https://www.youtube.com/watch?v=vIuy5rHvy2Q

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

2021 sessions ~
65 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Wednesday Apr 7th 2021
MM 2 week DL ~ B3 C1 W2 D1

DL
365X2
405X 1,1
**
438X1
380X 4,4,4,4,4

Weighted dips ~ Mon Apr 5th
+35X 4,4,4,4,4 every 75 seconds

https://www.youtube.com/watch?v=41FJF_LYndA

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

2021 sessions ~
66 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday Apr 8th 2021
Gillingham heavy/light paused bench ~ C3 W6 D2

Paused bench ~ Light
150X 3,3,3,3,3,3,3,3

BB rows unsupported
167.5 X8,8,8,8,8

2021 sessions ~
67 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Friday Apr 9th 2021
MM 3 week squat ~ ~ B2 C3 W1 D2
MM 2 week DL ~ B3 C1 W2 D2

LBBS
315X1
338X3*
355X1
375X1
**
395X 1,1
338X 3*,3,3,3,3,3,4

SGDL
285X 5,5,5,5

https://www.youtube.com/watch?v=A6W8CGQ-tZU

Didn't want to get back under for another single, so just did 4 reps on the last set to hit the 22 rep RX

https://www.youtube.com/watch?v=ZzKu9GbN_is

2021 sessions ~
68 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Saturday Apr 10th 2021
Gillingham heavy/light paused bench ~ C3 W7 D1

Paused bench
205X1
220X1
**
236X1
212.5 X3,3,3,3,3


Weighted dips
+35X 5,4,4,4,4

I'm getting the "set the lats" part finally.
Really feel it, and it makes the pause easier.

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

Little harder on multi reps sets, but taking the time at the top, maybe using a "sip" breath could help.
Looking forward to getting this dialed in.

https://www.youtube.com/watch?v=VN2vmx9cCmM

2021 sessions ~
69 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Sunday Apr 11th 2021
MM 3 week squat ~ B2 C3 W2 D1

LBBS
335X1
350X1*
375X1
**
395X 1,1,1
350X 1* 3,3,3,3,3,4

A tale of three singles. Unintentional pause on ascent/A little wild/Slow, but controlled.
At least they were all deep.
Added the 3rd today b/c 405 is coming Friday, and i wasn't thrilled with the 1st two.

https://www.youtube.com/watch?v=Um4pIqMk024

A triple and the last set quad.
First rep of the quad was *just* deep, but i was pleased to finish with 4 reps.

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

2021 sessions ~
70 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Wednesday Apr 14th 2021
MM 2 week DL ~ B3 C2 W1 D1

DL
365X2
405X 1,1
**
438X1
356X 4,4,4,4,4

Weighted dips 4-12-21
+35X 5,5,4,4,4 ~ 2 minutes afte 5s, 90 seconds after 4s

https://www.youtube.com/watch?v=eNDY7MOU8rE

https://www.youtube.com/watch?v=MD2tY22VP4E

2021 sessions ~
71 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[Wilhelm]

Thursday Apr 15th 2021
Gillingham heavy/light paused bench ~C3 W7 D2

Paused bench ~ Light
176X 8,8

BB rows unsupported
167.5 X8,8,8,8,8

2021 sessions ~
72 made/ 0 missed

2020 sessions ~
234 made/ 2 missed

[HustlingHat93]

Nice on job on the triple PR my dude!!

[Wilhelm]

Nice on job on the triple PR my dude!!

Thank you HustlingHat93 : )
Can't remember a triple (I may be blind or even senile lol), but i did get 365X4 for a rep squat pr recently.
Got a double today.

Friday Apr 16th 2021
MM 3 week squat ~ B2 C3 W2
MM 2 week DL ~ B3 C2 W1 D2

LBBS
335X1
355X1
375X1
385X1
395X1
405X1
385X2 REP PR

SGDL
267.5 X5,5,5,5

https://www.youtube.com/watch?v=4LGe4wEh_aY

https://www.youtube.com/watch?v=A1SOntmHLsI

2021 sessions ~
73 made/ 0 missed

2020 sessions ~
234 made/ 2 missed