Wilhelm's Will To Power

[Wilhelm]

Thur June 1 2023

Paused ladders
210 X 1-2-3 / X4

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

https://www.youtube.com/watch?v=Bd8CmhNSJYY

2023 sessions ~
103 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 June 2 2023

LBBS
275 3X3

275 3X3
Just keep getting exposures, nice and deep.
back feeling much better, but still taking it slowly.

https://www.youtube.com/watch?v=pGwcw7T6U4k

2023 sessions ~
104 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 June 2 2023

Paused bench ladders
210 X 1-2-3 / X4

No extras today

https://www.youtube.com/watch?v=OSMTmD50EoM

2023 sessions ~
105 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 June 4 2023

LBBS
275X3
305X3
315X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7
Weighted pushups 14lb vest 20,20,25
Pullups ~ 8,8,9

Been rehabbing a back tweak for some time now.
Went over 300 today for the first time in a while.
Was hovering at 275 3X3 for weeks, and planned to do 275X3, 305X2, 315X1 today.
Got all those for triples instead.
This will be my new hover point for now.

https://www.youtube.com/watch?v=6Wg13xfbDgY

2023 sessions ~
106 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 June 6 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7

Weighted pushups 14lb vest 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful

Pullups ~ 8,8,9

2023 sessions ~
106 Made/ 0 missed ~ One meet - Neutral tally

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]

So i just went ahead and did deadlifts today too.
Back feeling good, and it'sjust week 2 of 10 week SSPT singles for rehab.
Now tomorrow is rest day instead of today, and i have no outside chores.

Tue June 6 2023

DL
285 for 15 singles, super short rests. Just stand up, coupe breaths, and grab the bar again.

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7

Weighted pushups 14lb vest 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful

Pullups ~ 8,8,9

2023 sessions ~
107 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 June 8 2023

Paused bench ladders

No extras today

These are not supposed to move slowly.
The many months of cutting have made them selves felt, as these same triples moved much better 4 days ago.
In any case, i'm going to maintenance calories, and after Saturday's 5 ladders, i will likely do the full 3 week micro over with this same weight.
This was the last triple of the last ladder, and the only one that slowed this much, but it was lso the best looking one s far as positioning.

https://www.youtube.com/watch?v=RPwI9MgM3Dw

2023 sessions ~
108 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 June 9 2023

LBBS
275X3
305X3
315 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7

Weighted pushups 14lb vest 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful

Pullups ~ 8,9,10

Getting somewhat back to normal

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

2023 sessions ~
109 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 June 10 2023

Paused bench ladders
210 X 1-2-3 / X5

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

https://www.youtube.com/watch?v=l5wzv1cSFlU

2023 sessions ~
110 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 June 11 2023

LBBS
275X3
305X3
315 3X3

Top sets were a little unlovely today because of hesitancy w/ the back still.
And probably just not having gone "heavy" for a while now.
Deep though, getting full ROM exposure for the back.

https://www.youtube.com/watch?v=FyX7e6QIF3Q

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7

Weighted pushups 14lb vest 25,25,30 ~ Last set up 30 reps
Pullups ~ 8,9,10

2023 sessions ~
111 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]

Wed June 14 2023

DL
285 for 15 singles

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7

Weighted pushups 14lb vest 25,25,30 ~ Last set up 30 reps
Pullups ~ 8,9,10

Just did my 15 deadlift singles.
Didn't increase weight from last week, but after cutting the grass Monday, i managed to have a new spot in my back that was hurty.

Actually didn't even know how 2 plates would feel, but went to 285lbs for the 15 singles.

It really is just about getting back at this early stage.
If i can match my meet best by next spring's meet, two weight classes down, that is really my goal already.
So it's not going to be as hard as getting to that weight the first time.
All i can do by rushing now is make things worse.


2023 sessions ~
112 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 June 15 2023

Paused bench ladders
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 ~ +65lbs X6,6,7

Weighted pushups 14lb vest 25,25,30 ~ Last set up 5 reps
Pullups ~ 8,9,10

I'm doing the three week bench micro again w the same weight.
Calories are up to maintenance now, but i need the reps to be crisper before bumping the weight up again.

https://www.youtube.com/watch?v=-JZ218ZLHVI

2023 sessions ~
113 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 June 16 2023

LBBS
275X3
305X3
315 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30

Pullups ~ 8,10,10 ~ Bumped 2nd set up to 10

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

2023 sessions ~
114 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 June 17 2023

Paused bench ladders
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 ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30

Pullups ~ 8,10,10 ~ Bumped 2nd set up to 10

https://www.youtube.com/watch?v=4JWkIWb5v5s

2023 sessions ~
115 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 June 18 2023

LBBS
275X3
305X3
315X 3,3,3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30

Pullups ~ 10,10,10 ~ All sets at10 reps now

https://www.youtube.com/watch?v=qAU5xXM5VMk

2023 sessions ~
116 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