Weekly Accessories

[Wilhelm]

REPS X SETS

10-26
Dips +45lbs 5X4

10-27
Dips +45lbs 5X4
Pullups BW 7X7

I only did Saturday and Sunday this week.
I have something going on with the right side neck, trap, and top of shoulder or top of collarbone area.
Maybe the shoulder part is where the trap joins the bone.
Not a big deal, but i decided to rest everything for a few days.
Just feels like extra soreness, not anything like a pull or strain.

I really liked not having extra stuff on my busiest day, Tuesday, and plan to keep that day clear of accessories for at least a while.
Gonna play around with scheduling of dips and pullups to strike a balance as the main lifts continue to progress/get heavier.
Sunday, Wednesday, Friday would be good, because those are my pullup days.
That would also leave my arms rested for Tuesdays when i have a heavy top bench single.

Saturday dips should work too, since i only have squat and bench that day.

[Wilhelm]

Well, i think i have to lay off dips until after my meet.
It's been a good run, and i did what i set out to do in regards to adding upper body muscle.
I think i've been going hard over three months now with these.
Almost everyday until the last couple of weeks.

I did them today, and the same spot has the soreness again.
It's not the shoulder, but seems like the very top of the pec at the collarbone.
It seems like a lot of things come together there, neck and trap, are two i can identify.
I feel it when i move my right arm across the front of my body, and that area schrunches up.

I'm calling it overuse, and am glad it's not a shoulder thing.
Time to train the muscle i have now with the bench, which is the main goal anyway.
I think this thing interferes with my max power output at this point, and is counterproductive.

I'll keep my pullups in the mix, but won't be logging them here.

[Wilhelm]

Started back in with dips and pulls after 3 months off lifting.
Pullups suffered most, i think.
Was doing 7s, and decided 3s was a good place to start back in.

I'll post weekly, but first i'll just list everything since i started back in.
I may shoot for higher BW reps with dips than last run before moving to weighted.
I was pushing too hard at the end with added weight.

repsxsets
2-12-20
Dips bw - 3X5

2-14-20
Dips bw - 3X6

2-16-20
Dips bw - 3X7

2-17-20
Dips bw - 3X8

2-19-20
Dips bw - 3X9

2-20-20
Dips bw - 3X10

2-21-20
Dips bw - 4X6

2-22-20
Dips bw - 4X7
PU bw - 3X7

2-23-20
Dips bw - 4X8
PU bw - 3X8

2-24-20 6 weeks post surgery. Doctor approved restart date for lifting
Dips bw - 4X9
PU bw - 3X9

Little break here as i started lifting again in earnest

3-02-20
Dips bw - 4X10
PU bw - 3X10

3-03-20
Dips bw - 5X6
PU bw - 4X6

3-04-20
Dips bw - 5X7
PU bw - 4X7

3-05-20
Dips bw - 5X8
PU bw - 4X8

3-06-20
Dips bw - 5X9
PU bw - 4X9

3-07-20
Dips bw - 5X10
PU bw - 4X10

[Wilhelm]

repsxsets

3-09-20
Dips bw - 6X6
PU bw - 5X6

3-11-20
Dips bw - 6X7
PU bw - 5X7

3-13-20
Dips bw - 6X8
PU bw - 5X8

3-14-20
Dips bw - 6X9
PU bw - 5X9

Kind of want to push on and do ten sets tomorrow, Sunday (10 is the turnover to +1 reps), but i'm taking a complete rest day instead.
Looks like i'll stick to doing these on lifting days Mon, Wed, Fri, and also Saturday.

[Wilhelm]

Catching up after a week of disruption due to some daily travel that had to be done for a week plus.
Back to sets of 6 for pullups.
Working on shortening rest times for those before adding sets.
Was doing 7s pre surgery, so i feel pretty good about the state of things going forward.

Should be able to add a set per session for dips for a while yet.
Up to ten sets, then add a rep, drop sets and repeat the pattern.
I'll continue bodyweight dips longer this time before adding weight.
Not going to say i'll get to 20 rep sets, but that would be nice.

repsxsets

3-16-20
Dips bw - 6X10
PU bw - 5X10

3-18-20
Dips bw - 7X6
PU bw - 6X5

3-20-20
Dips bw - 7X7
PU bw - 6X5

3-21-20
Dips bw - 7X8
PU bw - 6X5

3-22-20
Dips bw - 7X9
PU bw - 6X5

Daily travel thing, still trained main lifts.

3-30-20
Dips bw - 7X10
PU bw - 6X5

3-31-20
Dips bw - 8X6
PU bw - 6X5

4-02-20
Dips bw - 8X7
PU bw - 6X5

[Wilhelm]

repsxsets

4-03-20 Friday
Dips bw - 8X8
PU bw - 6X6

4-05-20 Sunday
Dips bw - 8X9
PU bw - 6X6

4-07-20 Tuesday
Dips bw - 8X10
PU bw - 6X6

4-09-20 Thursday
Dips bw - 9X6
PU bw - 6X6

4-11-20 Saturday
Dips bw - 9X7
PU bw - 6X6

[Wilhelm]

repsxsets

4-12-20 Sunday
Dips bw - 9X8
PU bw - 6X7

4-14-20 Tuesday
Dips bw - 9X9
PU bw - 6X7

4-16-20 Thursday
Dips bw - 9X10
PU bw - 6X7

4-17-20 Friday
Dips bw - 10X6
PU bw - 6X7

4-18-20 Saturday
Dips bw - 10X7
PU bw - 6X7

[Wilhelm]

repsxsets

4-21-20 Tuesday
Dips bw - 10X8
PU bw - 6X7

4-23-20 Thursday
Dips bw - 10X9
PU bw - 6X7

4-25-20 Saturday
Dips bw - 11X6
PU bw - 6X7

Dips are all PRs at this point. Have been for a while.
I had forgotten that last run i was doing only 4 sets, so 10 sets, and up to 9 sets with 10 reps, are significant PRs.

I'm toning things down a bit now as i'm moving up higher in reps.
Six sets for now, and i'll start adding a single rep to a single set at a time, at least for now.
Tossing 15X6 out there as a possible goal for now.
Have to see how that plays out.

I'm also skipping my optional Sundays for now.
Left shoulder is starting to talk to me a little.
Quietly, but i'm listening.

[gymdad150]

repsxsets

4-21-20 Tuesday

I'm also skipping my optional Sundays for now.
Left shoulder is starting to talk to me a little.
Quietly, but i'm listening.

That's wisdom talking...

[Wilhelm]

Thursday April 30th 2020
REPS X SETS

PU
bw 6X7

Dips
bw 11X6

Saturday May 2nd 2020
REPS X SETS

PU
bw 6X7

Dips
bw 11X6

Tuesday May 5th 2020
REPS X SETS

PU
bw7X1+6X6

Dips
bw 11X6

Thursday May 7th 2020
REPS X SETS

PU
bw7X2+6X5

Dips
bw 11X6

Saturday May 9th 2020
REPS X SETS

PU
bw7X3+6X4

Dips
bw 11X6

Tuesday May 12th 2020
REPS X SETS

PU
bw7X4+6X3

Dips
bw 11X6

One arm KB rows
50 6X4

Thursday May 14th 2020
REPS X SETS

PU
bw7X5+6X2

Dips
bw 11X6

One arm KB rows
50 6X5

Saturday May 16th 2020
REPS X SETS

PU
bw7X6+6X1

Dips
bw 11X6

One arm KB rows
50 6X6

Tuesday May 19th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 7X1+6X5

[Wilhelm]

Thursday May 21st 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 7X2+6X4

Saturday May 23rd 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 7X3+6X3

Tuesday May 26th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 7X4+6X2

Thursday May 28th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 7X5+6X1

[Wilhelm]

Saturday May 30th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 7X7

Tuesday June 2nd 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 8X1 + 7X5

Thursday June 4th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 8X2 + 7X4

[Wilhelm]

Saturday June 6th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 8X3+7X3

Tuesday June 9th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 8X4 + 7X2

Thursday June 11th 2020
REPS X SETS

PU
bw7X7

Dips
bw 11X6

One arm KB rows
50 8X5 + 7X1

[Wilhelm]

Saturday June 13th 2020
REPS X SETS

PU
bw7X7

Weighted Dips
+25 5X5

One arm KB rows ~ pairs
50 8X7

Tuesday June 16th 2020
REPS X SETS

PU
bw7X7

Weighted Dips
+25 5X5

One arm KB rows ~ pairs
50 8X8

Thursday June 18th 2020
REPS X SETS

PU
bw7X7

Weighted Dips
+25 5X5

One arm KB rows ~ pairs
50 8X8

[Wilhelm]

Saturday June 20th 2020
REPS X SETS

PU
bw7X7

Weighted Dips
+30 5X5

One arm KB rows ~ pairs
50lbs 8X8

Tuesday June 23rd 2020
REPS X SETS

PU
bw7X7

Weighted Dips
+35 5X5

One arm KB rows ~ pairs
50lbs 8X8

Thursday June 25th 2020
REPS X SETS

PU
bw7X7

Weighted Dips
+35 5X5

One arm KB rows ~ pairs
50lbs 8X8