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Wilhelm's Will To Power

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  • #76
    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

    Comment


    • #77
      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

      Comment


      • #78
        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

        Comment


        • #79
          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

          Comment


          • #80
            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

            Comment


            • #81
              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

              Comment


              • #82
                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.

                Comment


                • #83
                  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.
                  Last edited by Wilhelm; 06-10-2019, 12:07 PM.

                  Comment


                  • #84
                    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

                    Comment


                    • #85
                      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

                      Comment


                      • #86
                        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

                        Comment


                        • #87
                          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

                          Comment


                          • #88
                            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

                            Comment


                            • #89
                              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

                              Comment


                              • #90
                                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

                                Comment

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