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Wilhelm's Will To Power

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  • Wilhelm
    replied
    Monday September 28th 2020
    paused bench - W3 D1 ~ 2 day heavy/light
    REPS X SETS

    Paused bench
    225X1
    200 3X5

    PU
    bw 7X7

    Seems like the drop to 2 day frequency affects my skill/readiness some.
    need to work on visualizing and being ready for pressing back off the chest.
    I also just feel a little gun shy with the heavy single being only once a week.
    Elbows come back first.
    I think adding more than one last warmup single could help. went 185X2/205x1 then the 225 today.

    https://www.youtube.com/watch?v=Zg_S0X6XsXY

    Best workset shown as well.
    Pretty sloppy 3rd reps. 3rd set came closest to being close to ok.
    https://www.youtube.com/watch?v=3LuS7XA9kWA

    2020 sessions
    170 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Sunday September 27th 2020
    LBBS - C1 D5 ~ Double progression 2X5 - 3X5
    REPS X SETS

    LBBS
    255X3
    295X2
    315 3X4
    315 2X1

    Weighted dips ~ Saturday
    +30lbs
    5X5

    https://www.youtube.com/watch?v=92CYy7XsNCs

    2020 sessions
    169 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Friday September 25th 2020
    LBBS - C1 D4 ~ Double progression 2X5 - 3X5
    REPS X SETS

    LBBS
    255X3
    295X2
    315 3X3
    315 2X2

    SGDL
    262.5 5X4

    https://www.youtube.com/watch?v=0M6bAWVZpOI

    2020 sessions
    168 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Thursday September 24th 2020
    Paused bench - C1 W2 D2
    REPS X SETS

    Paused bench ~ 8 stupid light triples called for, 8 stupid light triples done. (141 was actual RX)
    145 3X8

    PU
    bw 7X7

    2020 sessions
    167 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Wednesday September 23rd 2020
    DL - C16 W1
    REPS X SETS

    DL
    385X1
    430X1
    358 4X5

    Slower than last week's 435.
    Short sleep last night, but i think the fatigue is catching up with me.
    I'm wondering if i should rest and go for a PR, then do something like drop 10% and start more cycles from there.

    It is common for me to feel worse on the light week, but i wonder if this is starting to be different
    https://www.youtube.com/watch?v=WFV_rn557nM

    2020 sessions
    166 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Monday September 21st 2020
    Deadlift C16 W1 / Squat C1 W2D 3&4/ H/L Paused bench C1 W2D 1&2
    REPS X SETS

    Paused bench
    217.5 X1
    195 3X5

    PU
    bw 7X7

    2020 sessions
    165 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Sunday September 20th 2020
    Deadlift C16 W1 / Squat C1 W2D 3&4/ H/L Paused bench C1 W2D 1&2
    REPS X SETS

    LBBS
    255 X3
    295 X2
    315 3X2
    315 2X3

    Weighted dips ~ Yesterday
    +30 4X5

    2020 sessions
    164 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Friday September 18th 2020
    Deadlift C15 W2 / Squat C1 W1D 1&2/ H/L Paused bench C1 W1D 1&2
    REPS X SETS

    LBBS
    255 X3
    295 X2
    315 3X1
    315 2X4

    SGDL
    282.5 5X4

    Not all that heavy, but not all that light.
    https://www.youtube.com/watch?v=fhR719vFNh0

    2020 sessions
    163 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Thursday September 17th 2020
    Deadlift C15 W2 / Squat C1 W1D1/ H/L Paused bench C1 W1D2
    REPS X SETS

    Paused bench ~ Light day
    155 8X2

    PU
    bw 7X7

    2020 sessions
    162 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Wednesday September 16th 2020
    Deadlift C15 W2 / Squat C1 W1D1/ Paused bench C1 W1D1
    REPS X SETS

    DL
    385X1
    435X1
    378 4X5

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

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

    2020 sessions
    161 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Monday September 14th 2020
    Deadlift C15 W2 / Squat C1 W1D1/ Paused bench C1 W1D1
    REPS X SETS

    Paused bench
    212.5 X1
    188 5X3

    PU
    bw 7X7

    After nothing but singles and triples all year, paused 5s today were no joke.
    It's a full 4 weeks until i have them again with +6lbs.
    I haven't overshot my training max, but i don't think i've undershot either.

    https://www.youtube.com/watch?v=n9RqRCf_sTw

    2020 sessions
    160 made/ 1 missed
    Last edited by Wilhelm; 09-14-2020, 05:21 PM.

    Leave a comment:


  • Wilhelm
    replied
    Sunday September 13th 2020
    C15 W2 - Deadlift / C1D1 Squat/ C1 W1 Bench
    REPS X SETS

    LBBS
    255X3
    295X2
    315 2X5

    I decided today i'll just do a traditional double progression for squat instead of trying to compress it.
    +one rep to one set per session, two sessions per week, for a three week cycle.
    I want to disengage from even thinking about 1RM for now, and put in steady work while not taking away from the possible DL PR on the near horizon.

    2020 sessions
    159 made/ 1 missed
    Last edited by Wilhelm; 09-13-2020, 07:33 PM.

    Leave a comment:


  • Wilhelm
    replied
    Friday September 11th 2020 ~ C15 W1 D6
    REPS X SETS

    SGDL
    260 5X4

    New squat starts Sunday, just doing what else was scheduled for today.

    2020 sessions
    158 made/ 1 missed ~ Not counting today as made or missed.

    Leave a comment:


  • Wilhelm
    replied
    Missed logging two days.
    Bench and squat singles experiments are both ended.
    Bench moving to the Gillingham 12 week program, but instead of 2 days a week H/L, i'll do 3 days a week H/L/H - L/H/L and it will take 8 weeks.

    Moving squat to 2 days a week, which i pretty much never even remember doing.
    It will be a condensed double progression from doubles to triples.
    I'm starting light with 315lbs,and will simply crank out sessions w/o concerns about a PR for now.
    W1D1- 2X5
    W1D2- 3X2 + 2X3
    W2D1- 3X4 + 2X1
    W2D2- 3X5

    This leaves deadlift days as DL only, which i think will be useful as it is the one lift that it appears i can significantly PR with the current progression.
    Week 2 single (next week) will be only 11lbs off my all time best.

    Thursday September 10th 2020 ~ C15 W1 D4
    REPS X SETS

    DL
    385 X1
    425 X1
    355 4X5

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

    2020 sessions
    158 made/ 1 missed

    Leave a comment:


  • Wilhelm
    replied
    Sunday September 6th 2020 ~ C15 W1 D2
    REPS X SETS

    LBBS C2D1 singles progression
    375 1X3
    Warmup
    255X3
    295X2
    325X1
    335X1
    345X1
    355X1
    365X1

    RX was two top singles, but the first was borderline depth, so i added one.
    Short rests b/c i was basically pissed off and couldn't be arsed to take any longer w/ these.
    Thus why you can hear the same song on two of these.
    First single shown last. On the camera screen it looked high. On the PC it looked like maybe 1 or 2 white lights.
    No matter, that's not my standard.

    https://www.youtube.com/watch?v=IaeZI7fRz5A

    2020 sessions
    157 made/ 1 missed

    Leave a comment:

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