Wilhelm's Will To Power

[Wilhelm]

Saturday Aug 20 2022

Paused bench
237.5 X2 - Paused double PR
210X 5,5,3

https://www.youtube.com/watch?v=XnX6KqyWAMU

First covid, now back tweak.
Making changes to my plan.
Goal 1, still no missed days, even though adjustments will be needed.
Goal 2 - March 2023 state championship meet rather than the as yet unannounced Nov. 2022 meet.
Goal 3- No need for this extra bodyweight right now, so I'll cut back down for a while as i aim for the March meet.

I'll be playing loading by ear for a while till back feels solid.
I have ideas for my squat programming after that.
This is definitely not where I planned to be at this point, but the tweak seemed much worse yesterday, and now I can bw squat w/o much real pain.
By tomorrow I expect it will be much better.
To be honest, I have been feeling ambivalent about the November meet as I've been waiting for an official announcement

2022 sessions ~
145 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Saturday Aug 20 2022

LBBS
225X 10

Just grateful i could squat today, considering how my back felt Friday.
I wanted more, but at 225 i could feel just enough stress on the sore area.
Went ahead and did 10 reps though to get some blood moving.
Deadlifts next on Wednesday.

https://www.youtube.com/watch?v=EpEg1BIKwgo

2022 sessions ~
146 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wayne]

Great log Willhelm - hope the back comes back quickly.

Apologies if I’ve missed this elsewhere on the internet - but do you know if Exodus forum is going to come back at any point? Seems to have been down for an age this time!

[Wilhelm]

Great log Willhelm - hope the back comes back quickly.

Apologies if I’ve missed this elsewhere on the internet - but do you know if Exodus forum is going to come back at any point? Seems to have been down for an age this time!

Thanks.
Exodus is back
New host.

https://exodus-strength.com/

Wednesday Aug 4 2022

DL
375X1

First deadlifts today since Friday's back tweak.
I had a 405 single in mind, but promised myself i'd listen to my body.
375 felt fine, but as i was loading 405 i felt "just a little stitch" in my back.
That's exactly what i felt Friday before it got way worse.
So 375 it is for today.

Really not bad considering it's only been a few days.

https://www.youtube.com/watch?v=zHargnKWN2k

2022 sessions ~
147 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Thursday Aug 25 2022

Light paused bemch
172.5 X8,8

Just light bench today.
I haven't been doing dips for a couple of weeks now.
Left shoulder asked for a break.
I'll add them back in at somepoint, and maybe this time just hang out at lighter weights like i said i would.

2022 sessions ~
148 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Friday Aug 26 2022

LBBS ~ One week since the tweak.
285X3
315X2
335X2
355X 1,1,1 ~ No pain.

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

2022 sessions ~
149 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

https://www.instagram.com/p/Chx7760guRD/

Saturday Aug 27 2022

Paused bench
245X1 - Fail wtf?
210X 2,2,2,2,2

Dips
bwX 10,10,10

I'm going to move off of my heavy light program and just pile up moderate intensity sets twice a week for a while.
I'll do some sort of double progression.
Doing higher rep bodyweight dips to start.
Sets of ten felt pretty good on my left shoulder.
I was for sure chasing PR weight on the dip belt.
Was also progressing them steadily.
Might do a bit of what [mention]mgil[/mention] yalked about on IG for my accessories (iow dips)
I'll build from here for March for the next meet.

2022 sessions ~
150 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sunday Aug 28 2022

LBBS
315X2
335X2
355X 2,2,2,2,2

https://www.youtube.com/watch?v=h5d8dhOLnx4

2022 sessions ~
151 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Wednesday Aug 31 2022

DL
315X2
375X2 - (Already more than last week)
405X1
425X1

No pain per se, but still not back to normal.

https://www.youtube.com/watch?v=D8lYIyEilOY

2022 sessions ~
152 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Thursday Sept 1 2022

Medium paused bench
190X 5,5,5

Changing Gillingham heavy/light to heavy/med.
Med day is just heavy day sets minus 5% and no top single.
This should allow me to get more work w/o increasing frequency.
Also did dips and pull ups.

https://www.youtube.com/watch?v=WJ-iK53ewJ4

2022 sessions ~
153 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Friday Sept 2 2022

LBBS
355X3

Back is still more of an issue than I care to admit.
Got 355 for a triple, but had to call it there.
Was thinking I'd drop to 335 Sunday, but maybe I'll just go 315 and enforce some restraint that way.
Fuck

https://www.youtube.com/watch?v=3XNP4uvg7N0

2022 sessions ~
153 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Saturday Sept 3 2022

Paused bench
225X1
200X 5,5,5

Dips
BWx 10,10,10

Restarting bench cycle with lowered e1RM to account for apparant strength loss from covid.
Even thougjh i didn't miss any sessions, strength for sure dropped.
Changing heavy/light scheme to heavy medium (Today is heavy day)
Medium day is just the worksets from heavy day minus around 5% and no single

https://www.youtube.com/watch?v=dmW-gi7qGrs

2022 sessions ~
154 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sunday Sept 4 2022

Rehab squats

LBBS
135X 5,5
185X5
225X5

Dips
BWx 10,10,10

Those sounds are my sleeves, not my knees lol.
These don't rate turning the music on.
Grateful just to do the movement, and will see how September goes for squat and DL.

https://www.youtube.com/watch?v=3mDIxkJUXG8

2022 sessions ~
155 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Wednesday Sept 7 2022

https://www.instagram.com/p/CiN4c7tuYAX/

[Wilhelm]

Thursday Sept 8 2022

Medium paused bench
190X 5,5,5

Dips
BWx 10,10,10

https://www.youtube.com/watch?v=Smq2vQh--9o

2022 sessions ~
157 made/ 2 missed ~ (Tooth extraction & post covid vertigo)

2021 sessions ~
233 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets