Wilhelm's Will To Power

[Wilhelm]

Tuesday May 28th 2019 MM fragments and peaking
REPS X SETS

LBBS
305 X1
335 X1
355 X1
386 X1 ~ Opener
403

Bench
All paused, to one degree or another
226 X1 ~ Opener
231.5 X1 ~ 2nd
200 3X4
200 2X3

Squat is feeling good. 403 ~ 5lbs ubder projected second attempt.

https://www.youtube.com/watch?v=pVexQ0tDIyU

Working hard to stay where i'm at with bench. Not giving up. Pauses for top singles shorter than last session.
226 opener, 231.5 second attempt.

https://www.youtube.com/watch?v=OpjZvUVuw9U

68/1

[Wilhelm]

Thursday May 30th 2019

Peak week.

LBBS
335 X1
355 X1
386 X1 ~ Opener
413 ~ XF X1 parallel. Misload, was supposed to be 408. I was disconsolate when i missed the first, and only got parallel with the next try a few minutes later.
Then i realised it was 413, and i was pretty much elated. 408 remains my projected second depending on how it moves saturday.
Squats felt heavier today than two days ago, so all in alll, things look to be on track for June 9th meet.

DL
408 X1 ~ Opener
435 X1 ~ Projected second attempt. Pleased with how 435 moved. No drama. last heavy pull before the meet.

413 squat. 5lbs more than i've ever had on my back. Almost got depth too. If i hit 408 for my second, i'll know 413 is possible.

https://www.youtube.com/watch?v=YJfwutZS9xg

435 DL. Moved how i hoped it would. On track

https://www.youtube.com/watch?v=gm76g8khY-k

69/1

[Wilhelm]

Bench

Just opener and 2nd attempt, with meet warmup.

226 X1
231.5 X1

Decent elbows. Bar moves back almost right off the chest.

https://www.youtube.com/watch?v=oLwdaAFfqB8

Try as i may, bar still moving straight up too much off the chest with 231.5. Elbows possibly minutely better than last time with this weight.
I've got two more sessions, and i'll just keep trying to get it moving back. I'll actually have a third session this coming Thursday, it's supposed to be only opener X1 though.
Projected second attempt, and i hit 2.5kg higher for my third last meet.
May the adrenaline be with me. Even just more explosion will help overcome the vertical first part.

https://www.youtube.com/watch?v=IWtQW5mA0iQ

This is still part of yesterday's session for tracking purposes.
69/1

[Wilhelm]

Saturday June 1st 2019 ~ Peak week

LBBS
305X1
335X1
355X1
386X1 ~ Opener
408X1 ~ Projected second attempt

Got loose in the hole with 386, so wanted to avoid that with 408. Walkout included in vid today.

https://www.youtube.com/watch?v=RxQgzq-gZjI

70/1

[Wilhelm]

Sunday June 2nd 2019 Peak week. Yesterday's work continued.

Bench ~ Comp
226X1 ~ Good pause
231.5 X1 ~ Bar moved in hooks on one side right before unrack, i continued, moved it back and re-tightened. As if it was the meet and i had no time for a full reset.
No pause. Boo : (

200 X2X9 ~ I've decided i need to focus on more tuck on the descent, and have my elbows in front of the bar.
This will fix my issues with vertical off the chest and elbows getting behind the bar. I'll trade whetever inefficiency being in front gives.
These is no other good reason my top reps have "regressed"
Did well on these. No more worksets before the meet. I believe these 9 sets will help ingrain the tuck on descent enough i can remember to do it on my attempts.

Importantly though, i have stopped worrying about bench for the meet. I have a great chance to PR my squat, and possibly my DL.
If i can put 2.5kg on my total, fine. If not, also fine.
maybe this adjustment will help.


70/1

[Wilhelm]

Tuesday June 4th 2019 ~ Second to last lifting day before the Sunday meet.

LBBS
305X1
335X1
355X1 ~ (Last warmup)
386X1 ~ Opener
408X1 ~ Second attempt

Bench
200X1 ~ Last warmup
220.5 X1 ~ Opener
231.5 X1 ~ Second attempt

DL
315X1 ~ 70ish%

386 squat opener flew up, so i went ahead with 408. It moved faster than it did two days ago.
Thursday i'll keep it to just opener for 1

https://www.youtube.com/watch?v=5Al4pGpStA4

Main goal for this meet is to PR my squat, and get my openers in for the other lifts.
DL seems strong, and bench continues to feel meh, but i'm just letting go of expectations after i get my squats in.


71/1

[Wilhelm]

Last lifts

Thursday June 6th 2019

LBBS
305X1
335X1
355X1 ~ Last warmup
386X1 ~ Opener

Bench
220X1 ~ Opener. I've adjusted this down since my bench seems to have developed aids.
231.5 XF ~ This was going to be my second, but i'm scrapping that notion, and will go for 226.5 for my second, and try this on my third.

I am ok with this, since there really isn't anything i can do about it at this point, except to accept and adjust.

I just need to get on the board, and get whatever else i can on meet day.
I'm done even trying to figure out what has happened. So ... much... work... and i have regressed.
I can't be overfatigued at this point.
Technique looks exactly the same as when i was pausing 240. wtf?
After this meet, I'm just going to go full on hypertrophy for as long as it takes to put some actual benching meat on my bones.

[Wilhelm]

Meat review

Woke up at 2am meet day. Drove three hours.
Only waited at the venue maybe less than an hour before someone showed up.

I did exactly what i planned to do.
9 for 9
No reds

Squat
175kg/385.8lb
185kg/407.9lb ~ New state M2 93kg record
187.5kg/413.4lb ~ New state M2 93kg record and 2.5kg all time PR.

Bench
97.5kg/214.9lb~ Dropped this 2.5 just to save energy
102.5kg/226.5lb ~ Planned second
105kg/231.5lb ~ Planned third. Down 2.5kg from last meet, but i expected that, and was prepared.

DL
185kg/407.9lb
197.5kg/435.4lb
202.5kg/446.4lb ~ 2.5kg meet and all time PR

Total
495kg/1,091.3lb ~ New M2 93kg state record. 5kg meet and all time PR.
I had at least 2.5kg more for DL, but i stuck to my plan, and thusly hit all my targets.

So happy to be done with meets until next spring.


Oh, another bronze medal for the wall.

[Wilhelm]

Thursday June 20th 2019 ~ MM C1 W1 D1 ~ HRLF bench inserted. 50% volume, reduced e1RMs
REPS X SETS

LBBS
225 X5
262.5 5X3

T&G Bench
155 7X5

Notes-
Shit's heavy, yo.
1.5 weeks off, and 1,400 calorie daily deficit for that same time.
Bench wasn't actually heavy. It was just getting back in the habit of folding myself up into position that was the hurdle.
First two sets of squats actually felt quite heavy.
I'm back in the saddle now though, come what may.
I'll repeat this day on Saturday, which is my actual Day 1 now.
I'll do a week of half volume, then move it up.

72/1

[Wilhelm]

Satuday June 22th 2019 ~ MM Cycle *1a W1 D1 ~ HRLF bench inserted. *50% volume, reduced e1RMs
REPS X SETS

LBBS
225 X5
262.5 5X3 ~ Felt much better than the first day back. Could easily have done more, but sticking to plan.

Bench ~ HRLF T&G
155 7X5 + 8X1 ~ bumped this up a set to start getting ready for the full 11 sets that are coming.

I'm focusing on bringing my touchpoint up to have the bar directly at the start of my xyphoid process, and keeping elbows moderately tucked.
This has my elbows pretty well in front of the bar at the bottom, but makes getting a good bar path almost automatic.
These are the first T&G reps in quite a while, and i'm working on not letting the bar drift down as it does in the last couple reps here.
For paused singles to triples, this should be easy, as that touch spot is so well defined and the feel feedback makes it easy to hit accurately.
For me, so far, trying to get elbows directly under the bar is a losing proposition, as i have never really been able to press back that first inch or two. Always up, then back, no matter how i try.

https://www.youtube.com/watch?v=t0lsEfkFxlM

73/1

[Wilhelm]

Tuesday June 25th 2019 ~ MM C1 W1 D2 w/ HRLF bench. Reduced 1RMs during cut
REPS X SETS

LBBS
225 X3
262.5 X2
290 1X2
300 X1
320 1X3

Bench ~ Controlled T&G
160 5X9 ~ Called this at 9 sets. Will work up to 11 when my cut is over.

DL
365 X1
305 4X5


74/1

[Wilhelm]

Thursday June 27th 2019 ~ MM C1 W1 D3 w/ HRLF bench. Reduced 1RMs during cut
REPS X SETS

LBBS
300 3X5

Bench ~ Paused ~ 85% day
Since these are paused, it's not really much off of 1RM from June 9th meet
I'm using 229 which is reduced 1RM for T&G days, and my third at meet was 231.

All doubles, because ain't nobody got time for singles.
195 2X8

SGDL
225 5X4

75/1

[Wilhelm]

Saturday June 29th 2019 ~ MM C1 W2 D1 w/ HRLF bench. Day 20 of hard cut
Reduced 1RMs during cut ~ -9% squat from all time PR -8% bench from T&G all time PR
REPS X SETS

LBBS
282.5 4X3
282.5 3X4

Bench HRLF 65% day T&G
150 7X11

76 workouts in 2019 / 1 missed aka 76/1

https://www.youtube.com/watch?v=uQZBeQ_-FGI

[Wilhelm]

Tuesday July 2nd 2019 ~ MM C1 W2 D2 w/ HRLF bench. Day 23 of cut.
Reduced 1RMs during cut ~ -9% squat from all time PR/ -8% bench from T&G all time PR/ -10% from DL PR

REPS X SETS

LBBS
225 X3
262.5 X2
290 1X2
308 X1
330 X1

Bench T&G
160 5X11

DL
315 X2
363 X1 ~ Misload 10lbs light
373 X1
325 4X5

Squat single

https://www.youtube.com/watch?v=rt_l2dfe56k

DL single

https://www.youtube.com/watch?v=Yi1cTkj1HIU

77/1

[Wilhelm]

Tuesday July 4th 2019 ~ MM C1 W2 D3 w/ HRLF bench. Day 25 of cut.
Reduced 1RMs during cut
REPS X SETS

LBBS
307.5 3X3
307.5 2X3

Bench ~ Paused
195 2X8

SGDL
242.5 5X4

78/1

Tor ~ Drum Therapy

https://www.youtube.com/watch?v=zGHgoX-ZT7E