Wilhelm's Will To Power

[Wilhelm]

Wed May 17 2023

DL
315X 3,3,3

Just getting some exposure to the back.
Did 225 for 5 sets of 4 last week.
This may take a while, but no setbacks today.

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

2023 sessions ~
92 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]

Thur May 18 2023

Paused ladders
207.5 X1-2-3 / X5

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Going out for a 2 mile walk to try and get my back improving
Drastic measures lol

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

2023 sessions ~
93 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]

Fri May 19 2023

Rehab squats
275 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

2 mile walk w/ hills

https://www.youtube.com/watch?v=_BIDibAX-m4

2023 sessions ~
94 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]

Sat May 20 2023

Paused bench ladders
207.5 X1-2-3 / X5

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 7,7,7

2 mile walk w/ hills

https://www.youtube.com/watch?v=f1WX12Bczjs

2023 sessions ~
95 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]

Sun May 21 2023

LBBS ~ Rehab
275 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2 mile walk w/ hills

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

2023 sessions ~
96 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]

Mon May 22 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2 mile walk w/ hills

I don't tally these by themselves on Mon & Tue as sessions

2023 sessions ~
96 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]

Tue May 23 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2 mile walk w/ hills

[Wilhelm]

Wed May 24 2023

Kept my promise to myself and stayed light with deadlifts.
Back is feeling much better, but the kernel of the tweak is still there.
re-aggravated it last week with 315 triples
I had 275/285 4s in mind for today, but was clear i'd go with how things felt.
225 for 4s gave me some exposure, and felt a little twinge-y.
I still have squats going fairly well to complement this work, and it will be faster if i don't do stupid shit

I'm adding a 5th day of full upper accessories while the lower lifts are light.
May as well make some more progress there.

DL ~ Rehab
135X10 / 185X5 / 225 X4,4,4,4,4

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,8 ~ Bumped last set to 8, and will likely make them all 8s in the coming days
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2023 sessions ~
97 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]

Thur May 25 2023

Paused bench ladders ~ Week one (3 ladders) new weight
210 X 1-2-3 / X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,8,8
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

https://www.youtube.com/watch?v=t_8YoTp3HZU

2023 sessions ~
98 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]

Fri May 26 2023

LBBS ~ Rehab. Just being patient.
275 X 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X8,8,8
Weighted pushups 14lb vest 20,20,20
Pullups ~ 8,8,8

https://www.youtube.com/watch?v=NnGduJ_J9o8

2023 sessions ~
99 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]

Sat May 27 2023

Paused bench ladders
210X 1-2-3 / X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

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

2023 sessions ~
100 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]

Sun May 28 2023

LBBS
275 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65 X6,6,6 ~ Up 10lbs, down 2 reps to start the progression again
Weighted pushups 14lb vest 20,20,20
Pullups ~ 8,8,8

Back feels the best since i hurt it.
Keeping the same pattern on squats though.
Just getting exposures in.

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

2023 sessions ~
101 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]

Mon May 29 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Weighted dips ~ +65 X6,6,7 ~ Last set up one rep.
Weighted pushups 14lb vest 20,20,25 Last set up 5 reps
Pullups ~ 8,8,9 Last set up one rep

2023 sessions ~
101 Made/ 0 missed ~ One meet (Neutral count for today)

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]

Tue May 30 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Weighted dips ~ +65 X6,6,7 ~ Last set up one rep.
Weighted pushups 14lb vest 20,20,25 Last set up 5 reps
Pullups ~ 8,8,9 Last set up one rep

2023 sessions ~
101 Made/ 0 missed ~ One meet (Neutral count for today)

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]

Wed May 31 2023

Back is feeling better for deadlifts.
That has been the most affected lift.
I've decided on a 10 week singles progression to 405lb at the end.
Today was 65% (of 405) for 15 singles, and that felt about right.
No undue strain, and i'm not worse off after doing it, as i have been in the last few weeks.
Having a progression and a specific goal is helpful too.
Meet isn't until next spring, so i may as well take the time i need to get myself sorted, and make the climb back from there.

DL
265 X 15 singles. Super short rest (SSPT)

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Weighted dips ~ +65 X6,6,7 ~ Last set up one rep.
Weighted pushups 14lb vest 20,20,25 Last set up 5 reps
Pullups ~ 8,8,9 Last set up one rep

2023 sessions ~
102 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