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Wilhelm's Will To Power

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  • Wilhelm
    replied
    Friday's bench on Thursday
    Squat and SGDL tomorrow, do Monday's stuff Sunday, and back to normal next Wednesday.

    Thursday Mar 26th ~ MM C3 W1 D3 / Bench = S day 3X/week
    REPS X SETS

    Bench ~ Paused
    175 3X6

    Strength is coming up. I'll accelerate the loading VERY slightly to match. Still more concerned that technique stays good.
    Week 2 has 177.5 scheduled, i'll bump that to 180, and contemplate an appropriate jump for cycle 4.
    https://www.youtube.com/watch?v=bO4YElhpFuU

    Leave a comment:


  • Wilhelm
    replied
    Friday Mar 20th 2020 ~ MM C2 W2 D3 / Bench = S day 3X/week
    REPS X SETS

    LBBS
    262.5 3X3
    262.5 2X3

    Bench ~ Paused
    175 3X4
    175 2X3

    SGDL
    227.5 5X4

    PU
    bw 6X5

    Dips
    bw 7X7

    Saturday Mar 21st 2020

    PU
    bw 6X5

    Dips
    bw 7X8

    Sunday Mar 22nd 2020 ~ MM C3 W1 D1 / Bench = S day 3X/week
    REPS X SETS

    LBBS
    230 5X6

    Bench ~ Paused
    175 3X6

    PU
    bw 6X5

    Dips
    bw 7X9

    Monday Mar 23rd/Tuesday 24th 2020 ~ MM C3 W1 D2 / Bench = S day 3X/week
    REPS X SETS

    LBBS
    197.5 X3
    230 X2
    255 1X2
    265 X1
    280 X1
    315 X1
    280 1X2

    Bench ~ Paused
    175 3X6

    DL
    350 X1
    292.5 4X5

    2020 Sessions -
    Made 19 / Missed 0
    Last edited by Wilhelm; 03-25-2020, 12:30 PM.

    Leave a comment:


  • Wilhelm
    replied
    Wednesday Mar 18th 2020 ~ MM C2 W2 D2 / Bench = S day 3X/week
    REPS X SETS

    LBBS
    225 X2
    247.5 1X2
    265 X1
    285 X1
    315 X1

    Bench ~ Paused
    175 3X4
    175 2X3

    DL
    347.5 X1 ~ Moving fast, but i'm not going to rush the loading.
    305 4X5

    PU
    bw 6X5 ~ Dropping a full 5 sets as i go up to 6 reps per set. Might even add a set once per week going forward, instead of each session.

    Dips
    bw 7X6 ~ Crusin'. Will still add a set per session, and keep adding reps after 10 sets reached.

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

    2020 Sessions -
    Made 16 / Missed 0
    Last edited by Wilhelm; 03-18-2020, 09:04 PM.

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  • Wilhelm
    replied
    Monday Mar 16th 2020 ~ MM C2 W2 D1 / Bench = S day 3X/week
    REPS X SETS

    LBBS
    240 4X3
    240 3X4

    Bench ~ Paused
    175 3X4
    175 2X3

    PU
    bw 5X10

    Dips
    bw 6X10

    2020 Sessions -
    Made 15 / Missed 0

    Leave a comment:


  • Wilhelm
    replied
    Friday Mar 13th 2020 ~ MM C2 W1 D3 / Bench = S day 3X/week
    REPS X SETS

    LBBS
    255 3X5
    Not in a hurry to go a lot heavier sooner than planned, but will keep doing a heavier than RX single once a week, on P day.

    Bench ~ Paused
    170 3X6
    Adding a set to the week 1 sessions. This matches week 2 as far as 18 reps per session. Doing S day only, but 3 times per week.

    SGDL
    210 5X4

    PU
    bw 5X8

    Dips
    bw 6X8

    2020 Sessions -
    Made 14 / Missed 0
    Last edited by Wilhelm; 03-16-2020, 07:30 PM.

    Leave a comment:


  • Wilhelm
    replied
    Wednesday Mar 11th 2020 ~ MM C2 W1 D2 / Bench = S day 3X/week
    REPS X SETS

    LBBS ~ Went off script today for a 3 plate single. RX was for 3 singles with 275. Next cycle i'll take a little bit bigger jump.
    195 X3
    225 X2
    247.5 1X2
    255 X1
    275 1X3
    315 X1

    Bench ~ Paused
    170 3X5

    DL ~ Top single was easy pz. Getting back in the groove.
    340 X1
    282.5 4X5

    PU
    bw 5X7

    Dips
    bw 6X7

    https://www.youtube.com/watch?v=WD1kavtHkK0

    https://www.youtube.com/watch?v=rcK9W_zMwFo

    2020 Sessions -
    Made 13 / Missed 0

    Leave a comment:


  • Wilhelm
    replied
    Monday Mar 9th 2020 ~ MM C2 W1 D1 / Bench = S day 3X/week
    REPS X SETS

    LBBS ~ Can feel strength returning since end of last cycle on Friday. Bumped squat % a little at start of session, but still going up slowly.
    225 5X6

    Bench ~ Paused
    170 3X5


    PU
    bw 5X6

    Dips
    bw 6X6

    2020 Sessions -
    Made 12 / Missed 0

    Leave a comment:


  • Wilhelm
    replied
    Friday Mar 6th 2020 ~ MM C1 W2 D3 / Bench = S day 3X/week
    REPS X SETS

    LBBS
    245 3X3
    245 2X3

    Bench ~ Paused
    170 3X4
    170 2X3

    SGDL
    205 5X4

    Dips
    bw 5X9

    PU
    bw 4X9

    2020 Sessions -
    Made 11 / Missed 0

    Leave a comment:


  • Wilhelm
    replied
    Wednesday Mar 4th 2020 ~ MM C1 W2 D2 (S only bench)
    REPS X SETS

    LBBS
    185 X3
    210 X2
    232.5 1X2
    245 X1
    265 X1

    Bench ~ Paused
    170 3X4
    170 2X3

    DL
    335 X1 - Hook
    280 4X5 - Straps

    Dips
    bw 5X7

    PU
    bw 4X7

    For Dl, kept my word to myself and stayed light.
    Same weight as last week, but so much better.
    Was tempted to do a heavier single, but stood pat.
    Quads w/ 280 still felt heavy, but not like last week.

    2020 Sessions -
    Made 10 / Missed 0

    Leave a comment:


  • Wilhelm
    replied
    Monday Mar 2nd 2020 ~ MM C1 W2 D1 (S only bench)
    REPS X SETS

    LBBS
    225 4X3
    225 3X4

    Bench ~ Paused
    170 3X4
    170 2X3

    Dips
    bw 4X10

    PU
    bw 3X10

    2020 Sessions -
    Made 9 / Missed 0

    Leave a comment:


  • Wilhelm
    replied
    AAANND, we're back.
    6 weeks post surgery was Monday of this week (24th) , but i started doing empty bar squats last week.


    Friday Feb 28th 2020
    ~ MM C1 W1 D3 - Strength day bench 3 times a week, so i'm going "all heavy".
    Toying with the idea of shifting over to a Hepburn singles approach much later, after these sets are weight/volume PRs for me.
    I'll see how it goes. i may like this way and just throw in more singles closer to meets.

    I've tried increased volume, 4 days a week, DUP, and have been stuck for a long time as regards 1RM.
    This is something i haven't tried.

    This is day three of my first full week back on MM.

    Thought i would pull 355 day before yesterday, and it slapped me down.
    Knocked 20lbs off and got 335 for my first heavy single in 3 1/2 months.
    The five sets of four with 280 were surprisingly heavy as well.

    REPS X SETS

    LBBS
    240 3X5

    Bench ~ Paused
    165 3X5

    SGDL
    205 5X4

    Just really tired today.
    Short sleep, and heavy snow removal yesterday.
    Like, SGDL was not at all heavy, but still, yuck.

    2020 Sessions -
    Made 8 / Missed 0

    Leave a comment:


  • Wilhelm
    replied
    Time to practice limitation and humility. I have my first doctor appt. tomorrow, and, providing my self diagnosis is correct, hope to have the inguinal hernia repair scheduled in the near future.
    I dialed back the third single to 205, (217.5 shown) and will take my percentages down to match the ground I've lost after taking 9 days off bench.
    I think I will also be more open to doing less, or at least giving myself the option to do less, and just maintain bench until my physical and emotional status improves.
    Gonna just binge watch something with my wife today.

    135/5
    https://www.instagram.com/p/B5DcFgslqv-/

    Leave a comment:


  • Wilhelm
    replied
    Saturday November 16th 2019 ~ MM C11 W1 D1 ~ Bench only. Pretty sure i have developed an inguinal hernia. Doctor appointment Wednesday with my primary, and hoping for repair soon after that.
    Hugely dissapointed, and am hoping bench keeps me keep my shit together until i can do the big three again.
    Also first benching for over a week due to soreness from overdoing volume and frequency of heavy dips.
    I do feel like a bit of a wreck at this point.

    REPS X SETS

    Bench
    177.5 5X7 ~ Almost all paused. Little rusty after a week not benching. Two sets had some T&G reps

    https://www.youtube.com/watch?v=mywlShjHUN4

    134/3

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  • Wilhelm
    replied
    Tuesday November 12th 2019 ~ MM C11 W2 D2
    REPS X SETS

    LBBS
    290 X2
    305 X1
    320 1X2
    338 X1
    363 X1 A soft @8? 365X3 is my 3 rep PR, but i'm sure it would move much better now if i were to try it.

    DL
    365 X1
    418 X1
    363 4X5

    I've decided to take a full week off bench.
    Snow shoveling this morning made it clear my SC joint area, or whatever exactly is the issue, is still tender.
    Benching doesn't seem to affect it directly, but i'm going to give it a rest anyway.
    Might work out better in the long run.
    I should have paid more attention to it when it started being an issue instead of stubbornly powering on with the heavy dips.

    https://www.youtube.com/watch?v=gmrikmnf4LQ

    https://www.youtube.com/watch?v=YWL_A4ZdjZs

    133/2

    Leave a comment:


  • Wilhelm
    replied
    Saturday November 9th 2019 ~ MM C11 W2 D1
    REPS X SETS

    LBBS
    310 4X3
    310 3X4

    Taking a day off from bench. 22weeks with no upper body deload, and I have SC joint soreness from weighted dips. Still 5 months till my meet, so it's a good thing to see if I can get closer to 100%. I'm also at close to my limit with the %s I'm using for bench, and am just repeating the same weights for successive 2 week cycles until things move well enough with long pauses to warrant the next increase.
    This also gives me 4 days off from bench by taking only one session off.

    https://www.youtube.com/watch?v=nveOU12gnUc

    132/2

    Leave a comment:

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