Wilhelm's Will To Power

[Wilhelm]

Tuesday Aril 23rd 2019 ~ MM C2 WK2 D1
REPS X SETS

LBBS
305 4X3
305 3X4

Bench ~ All paused
192.5 4X3
192.5 3X4

Chins ~ 7 minute density
3,3,3,3,3,3,3,2,2,2,2,2,1 = 32 ~ Beat last 7 minute block by 2

53/1

[Wilhelm]

Thursday April 25th 2019 ~ MM C2 WK2 D2
REPS X SETS

LBBS
245X3
285X2
315X1
335X1
355X1
378X1

Bench ~ All paused
152.5 X3
177.5 X2
197.5 1X2
217.5 X1
230X1
217.5 1X2

CGBP ~ T&G
165 8X3

DL ~ All hooked
408X1
350X4X5
Top squat single

https://www.youtube.com/watch?v=cPUNSjHBVn4

Top bench single. Would have been decent speed but for hitting the hooks

https://www.youtube.com/watch?v=FIge4aW26qc

Top DL single

https://www.youtube.com/watch?v=uk8LLg7okks

54/1

[Wilhelm]

Saturday April 27th 2019 ~ MM C2 WK2 D3
REPS X SETS

LBBS
335 3X3
335 2X3

Bench ~ All paused
210 3X4
210 2X3

SGDL
262.5 5X4


55/1

[Wilhelm]

Tuesday April 30th 2019 ~ MM C3 WK1 D1
REPS X SETS

LBBS
290 5X6

Bench ~ All short paused
180 5X7

Chins ~ 10 minute density
3,3,3,3,3,3,3,3,2,2,2,2,2,2,2,2,1,1 =42 ~ Beat last 10 minute block by 3

56/1

[Wilhelm]

Thursday May 2nd 2019 ~ MM C3 WK1 D2
REPS X SETS

LBBS
250 X3
290 X2
333 1X2
353 1X3

Bench ~ All paused
155 X3
180 X2
200 1X2
220 1X3

CGBP ~ T&G
167.5 8X3

DL ~ Conv. Hook
410 X1
335 4X5

57/1

[Wilhelm]

Saturday May 4th 2019 ~ MM C3 WK1 D3
REPS X SETS

LBBS
333 3X5

Bench ~ T&G triple followed by comp single on 45 second rest. Couple minutes rest between each set.
205 3X4 ~ T&G
205 1X4 ~ Paused

SGDL
245 5X4

Bench singles -

https://www.youtube.com/watch?v=fkMLJw_NX7Q

58/1

[Wilhelm]

Tuesday May 7th 2019 ~ MM C3 WK2 D1
REPS X SETS

LBBS
313 4X3
313 3X4

Bench ~ All paused
193.5 4X3
193.5 3X4

Chins ~ 7 minute density
3,3,3,3,3,3,3,3,2,2,2,2,2,2,1 = 37 Beat last 7 minute block by 5!

59/1

[Wilhelm]

Thursday May 9th 2019 ~ MM C3 WK2 D2
REPS X SETS

LBBS
250 X3
290 X2
325 X1
355 X1
386 X1

Bench ~ All paused. Probably not properly recovered from H day. Going to try some adjustments suggested by Hanley.
155 X3
185 X2
200 1X2
220 X1
232.5 Paused ~ Fail
232.5 X1 T&G
232.5 Paused ~ Fail
220 1X2

CGBP ~ T&G
167.5 8X3

DL ~ All hooked. Conv.
383 X1
415 X1
358 4X5

386 squat single -

https://www.youtube.com/watch?v=XcMMKu4tIWM

415 DL single -

https://www.youtube.com/watch?v=DmmD4miVevo

60/1

[Wilhelm]

Saturday May 11th 2019 ~ MM C3 WK2 D3
REPS X SETS

Bench ~ All paused. Deload details here https://www.exodus-strength.com/foru...php?f=3&t=2707
185X3 (was supposed to be a single warmup)
205X1
225X1 ~ Moved well
210 3X2
210 2X2

LBBS
340 3X3
340 2X3

SGDL
267.5 5X4

Bench single ~

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

First squat set ~

https://www.youtube.com/watch?v=AZs7WlUEu2A

61/1

[Wilhelm]

Tuesday May 14th 2019 ~ MM C4 WK1 D1
REPS X SETS
I've shifted bench to all week 2 day 3 strength sets for this last cycle. Plus easy/heavy singles

Bench ~ All paused ~ Dropped weight for worksets by 10lbs, as i had way overshot that number for all paused.
227.5 X1 ~ Slowish, bad set up.
227.5 X1 ~ Better. Hooks too high. Adjusting to new platform. Speed better, short pause. I'll do better next session.
200 3X4
200 2X3

LBBS ~ Last 5X6 H day until after the meet. Praise Jeebus. These weren't fun today. Speeds good, just hard sets.
295 5X6

Perilous 227.5 single with the hooks too high.
I subsequently adapted to them a notch lower. Probably just very slightly lower than i'm used to, due to the new platform.

https://www.youtube.com/watch?v=QlgqOrO2cmg

6th set be like -

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

62/1

[Wilhelm]

Thursday May 16th 2019 ~ MM C4 WK1 D2 (adjusting bench here and there)
REPS X SETS

Bench ~ All paused. Top single barely paused, but not T&G
Warmup X some
210 X1
230 X1
215 1X3

LBBS Had it in mind to go for 386 today, but just stuck to the program. Still feeling H day squats.
252.5 X3
295 X2
325 1X2
335 X1
358 1X3

DL
385 X1
420 X1
343 4X5

Going to stay at 230 and work on that pause. It's mostly dread of missing a rep at this stage.

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

Pretty pleased with how DL is feeling.

https://www.youtube.com/watch?v=4EFiPX3qjsw

63/1

[Wilhelm]

Thursday May 18th 2019 ~ MM C4 WK1 D3
REPS X SETS

Bench ~ All paused
230 X1 ~ Better (if still short) pause, bar path too verticle. Will stay at 230 next session.
200 3X4
200 2X3

LBBS
325 X1
335 3X5

SGDL
252.5 5X4

64/1

[Wilhelm]

Tuesday May 21st 2019 ~ MM remnants & my own pre peak mix.
REPS X SETS

LBBS
335 X1
355 X1
384 X1 ~ Whoops. Left the fractionals off. They make up for the pair of 45s that are 1lb light each
386 X1 ~ Wanted to do another heavy single anyway. 386 is planned opener.

Bench ~ All paused, to one degree or another.
230 X1 ~ Short pause. Not horribly slow. Need more explosion, and driving back of the bar.
200 3X4
200 2X3

I'll be doing some strength sets Saturday (in addition to singles) as that's the day before my two day rest.
Trying to balance fatigue over all three lifts. Heavy deads Thursday, and bench is strength sets and single still.

https://www.youtube.com/watch?v=2N5cOiDUBtc

Meh, what can i say. Months of work, and i hope to just equal my last meet's number for bench.
Hoping a major run of HRLF will put some benching meat on me over the rest of the year.
Maybe things will improve in the next few weeks.

https://www.youtube.com/watch?v=0LhXG9yI7xc

65/1

[Wilhelm]

Thursday May 23rd 2019 ~ part MM, part Wilhelm peak. 4 more sessions till meet week.
REPS X SETS

LBBS
305 X1
335 X1
355 X1
386 X1 ~ Opener
392 X1

Bench
226 X1 ~ Short pause. Not meet worthy. Good bar path ~ Opener

231.5 X1 ~ Projected 2nd unless things suddenly get a lot better. Elbows moved w/o the bar. Strength was fine , except for the pause. Ugh. I'll get this dialed in.

200 3X4 ~ Paused
200 2X3 ~ Paused

DL ~ Hook
385 X1
428 Xf ~ grip slipped. Need to chalk thumbs. Strength is fine.
428 X1 ~ Held on, but hadn't chalked thumbs still. I will next week for the final heavy pull

365 X5 ~ Hook. Forgot it was supposed to be 4 reps.
365 4X2 ~ Switched to straps. Hate them for heavy conventional. Hurt my elbow and wrist, not injured hurt, just pulled on them and made them sore at the time. I'll just hook everything except SGDL from now on.

Sneaking top squats up each session from now.
392 ~ Slightly better form than the 386 five minutes prior. I'll do better by the meet.

https://www.youtube.com/watch?v=dSwt4kYOOow

Bench singles. Notes above. So much meh.

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

Just held on to this. Chalk will help.

https://www.youtube.com/watch?v=gXC2lg1GeIc

66/1

[Wilhelm]

Saturday May 25th 2019 MM fragments and peaking
REPS X SETS

LBBS
305 X1
335 X1
355 X1
386 X1
398 X1 ~ Best rep of the three top singles. Very pleased.
386 X1
365 X1X3

Bench
All paused
226 X1 ~ Opener.
231.5 X1 ~ 2nd
200 3X4
200 2X3

386, 398, 386
398 was the best rep. Showing the second 386 because i lost tightness in the hole, went atg, and still had no problem standing up. Kind of a silver lining to a bad rep. I like knowing i can hit it pretty much no mater what.
Paused the song from 2nd to 3rd, fyi.

https://www.youtube.com/watch?v=Nu4RRE5BrZc

Bench remains a challenge. I was pleased i got decent pauses on both of these. That's progress.
I really need to concentrate and be sure to press back. I lose this on my heavy reps. May start saying it out loud before set up. 226 was not horrible, but 231.5 went straight uo for the first couple of inches.
I did all my strength sets, and will next week as well, but probably 7 doubles instead of 3X4 2X3

https://www.youtube.com/watch?v=dNXcbh5j_y4

67/1