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Wilhelm's Will To Power

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  • #61
    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

    Comment


    • #62
      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

      Comment


      • #63
        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

        Comment


        • #64
          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

          Comment


          • #65
            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

            Comment


            • #66
              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

              Comment


              • #67
                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

                Comment


                • #68
                  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
                  Last edited by Wilhelm; 05-11-2019, 07:10 PM.

                  Comment


                  • #69
                    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

                    Comment


                    • #70
                      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
                      Last edited by Wilhelm; 05-14-2019, 06:35 PM.

                      Comment


                      • #71
                        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

                        Comment


                        • #72
                          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

                          Comment


                          • #73
                            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

                            Comment


                            • #74
                              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
                              Last edited by Wilhelm; 05-23-2019, 07:25 PM.

                              Comment


                              • #75
                                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

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