Wilhelm's Will To Power

[Wilhelm]

Saturday Mar 11 2023
Last full session before the meet.
I will do opener and 2nd Monday, and then opener Wednesday

Paused bench
237X1 ~ Opener
248X1 ~ 2nd attempt
225 X 2,2,2,2,2

Scarecrows and Lu raises

https://www.youtube.com/watch?v=uHpKEvC4C-M

2023 sessions ~
51 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sunday Mar 12 2023

LBBS
403/182.5 X1
419/190 X1 cut depth parallel
419/190 X1 shown

Felt like crap today, but still hit these.
Sticking with 190kg as my 2nd attempt Saturday.

https://www.youtube.com/watch?v=avY16o4WOTI

2023 sessions ~
52 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Monday Mar 13 2023 ~ Five days out
189lb/85.7kg AM weight

Paused bench
237/110kg X1
248/112.5kg X1

Light deadlift
315lbX2

2023 sessions ~
53 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Tuesday Mar 14 2023 ~ Four days out

LBBS
182.5kg.403lb X1
190kg/419lb X1

Last lifts for squats.

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

2023 sessions ~
54 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Wednesday Mar 15 2023 ~ Three days out. 189lbs/85.7 kg AM bodyweight

Paused bench
237/107.5 X1
237/107.5 X1
248/112.5 X1
248/112.5 X1

2023 sessions ~
55 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Got my first ever 350+ DOTS score yesterday, which was one of my stated goals for this meet.
As well as placing 2nd in Masters, which was another goal.
First place was out of reach with the 40 year old M1 putting up 430 something DOTS.
Did not increase my total which was my other stated goal, but i'm not upset at all by that.
Bench for sure took a hit with the weight cut.
Third attemp was depressingly close to going up, but honestly my plan was based on making my 2nd.
Called for 220kg for my 3rd deadlift, and that was the right decision.
Cut for three months after signing up November 7th, then 6 weeks maintenance.
Time to get stronger in the -90kg class
192.5kg meet best squat and 5kg under my best total while weighing in 6.4kg lighter than that meet.
84.7 kg at weigh in yesterday
Placed dead center of the Men's overall field as an M3 in the strongest ever roster for a USAPL Maine meet.
It was a good day.

28 men's lifters registered totals
https://i.imgur.com/NRirM8X.jpg

[Wilhelm]

Meet report on reddit

https://www.reddit.com/r/powerlifting/comments/11xgwq8/meet_report_2023_usa_powerlifting_maine_state/

Ranked sixth all years USAPL for my age/weight.
Sixth outright by dots, three way tie for sixth by total
May be in -82.5 class next year.

https://i.imgur.com/o9DYSzH.jpg

[Wilhelm]

Wednesday Mar 22 2023
First session post meet.
Easy breezy

DL
405X2
315 X4,4,4,4,4,4

Scarecrows and Lu raises

2023 sessions ~
56 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[codgerus maximus]

What a great meet--congratulations!

[Wilhelm]

What a great meet--congratulations!

Thank you, Codgerus.
Hope training is going well for you.

Thurday Mar 23 2023

Bench ladders, paused
197.5 X1-2-3 X3

Scarecrows and Lu raises

3 ladders of 1-2-3 reps, Load so they are crisp and powerful.
No grinding or appreciable slowing on these.
Settled on 197.5lb after starting too heavy w/ 205.
197.5 triple shown.
This starting point of 3 ladders is actually volume matched to my usual 5 triples and top single.
I'm thinking I will double progress these. 3 ladders week 1 (2X week) 4 week 2, then 5 week 3.
Add a small bit of weight, drop back to 3 ladders and repeat.
May mix in a single after the ladders sometimes.
I'm excited to explore this approach.
Five ladders will be a huge increase in volume for me.
Waving the volume should help manage fatigue.
This really is a density approach.

https://www.youtube.com/watch?v=gMlW-dkDNe0

2023 sessions ~
57 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Friday Mar 24 2023

LBBS
300X 3,3,3,3,3

Ground floor
Doing my same 3 week loading progression, overlapping loading micro to micro.
Same weight both days of a given week.
5X3 day one, then 3X5 day two for now.

https://www.youtube.com/watch?v=tJkma9IizLI

2023 sessions ~
58 Made/ 0 missed

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Saturday Mar 25 2023

Paused bench ladders
197.5 X1-2-3 X3

Scarecrows, Lu raised, pushups, weighted dips, pullups

Triple showm

https://www.youtube.com/watch?v=uFO-8N00qR4

2023 sessions ~
59 Made/ 0 missed ~ One meet

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sunday Mar 26 2023

LBBS
300X 5,5,5

Scarecrows, Lu raises, pushups, weighted dips, pullups

https://www.youtube.com/watch?v=xhwk4tpkUcM

2023 sessions ~
60 Made/ 0 missed ~ One meet

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Wednesday Mar 29 2023

DL
425X2
355X 4,4,4,4,4

Scarecrows, Lu raises

2nd rep w/ 425 a little sloppy.
Gotta get back into the groove

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

2023 sessions ~
61 Made/ 0 missed ~ One meet

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Thursday Mar 30 2023

Paused bench ladders
197.5 X1-2-3/ X4

Scarecrows, Lu raises

https://www.youtube.com/watch?v=6kA9exU73Zs

2023 sessions ~
62 Made/ 0 missed ~ One meet

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets