Weekly Accessories

[Wilhelm]

Sat 1-1-22
Dips
+65X 5,5,5,4,4

Mon 1-3-22
Dips
+65X 5,5,5,5,4
PU
BWx 7,6,6,6,6

Tue 12-21-21
Dips
+65X 5,5,5,5,5

Thur 1-6-22
Dips
+70X 2,2,2,2,2 ~ Easing into new weight. Still adding one rep to one set each session.
PU
BWx 7,7,6,6,6

[Wilhelm]

Sat 1-8-22
Dips
+70X 3,2,2,2,2

Sun 1-9-22
Dips
+70X 3,3,2,2,2
PU
BWx 7,7,7,6,6

Mon 1-10-22
Dips
+70X 3,3,3,2,2
PU
BWx 7,7,7,7,6

Thur 1-13-22
Dips
+70X 3,3,3,3,2
PU
BWx 7,7,7,7,7

Sat 1-15-22
Dips
+70X 3,3,3,3,3
PU
BWx 7,7,7,7,7

Sun 1-16-22
Dips
+70X 4,3,3,3,3
PU
BWx 7,7,7,7,7

Mon 1-17-22
Dips
+70X 4,4,3,3,3

[Wilhelm]

Thur 1-20-22
Dips
+70X 4,4,4,3,3

Sat 1-22-22
Dips
+70X 4,4,4,4,3

Sun 1-23-22
Dips
+70X 4,4,4,4,4

Mon 1-24-22
Dips
+70X 5,4,4,4,4
PU
BWx 7,7,7,7,7

Tue 1-25-22
Dips
+70X 5,5,4,4,4

[Wilhelm]

Thur 1-27-22
Dips
+70X 5,5,5,4,4
PU
BWx 7,7,7,7,7

Sat 1-29-22
Dips
+70X 5,5,5,5,4

Mon 1-31-22
Dips
+70X 5,5,5,5,5

Tue 2-1-22
Dips
+80X 2,2,1,1,1

Thur 2-3-22
Dips
+80X 2,2,2,2,2
PU
BWx 7,7,7,7,7

[Wilhelm]

Sat 2-5-22
Dips
+80X 3,2,2,2,2,

Sun 2-6-22
Dips
+80X 3,3,2,2,2

Mon 2-7-22
Dips
+80X 3,3,3,2,2
PU
BWx 7,7,7,7,7

Tue 2-8-22
Dips
+80X 3,3,3,3,2

Wed 2-9-22
+80X 3,3,3,3,3

Thur 2-10-22
+80X 4,3,3,3,3 ~ 4 reps w/ 80lbs is a pr, but so has been anything over one set of 3.

[Wilhelm]

Sat 2-12-22
Dips
+80X 4,4,3,3,3

Sun 2-13-22
Dips
+80X 4,4,4,3,3

Mon 2-14-22
Dips
+80X 4,4,4,4,3
PU
BWx 7,7,7,7,7

Tue 2-15-22
Dips
+80X 4,4,4,4,4

Thur 2-17-22
+80X 5,4,4,4,4

Sat 2-19-22
Dips
+80X 5,5,4,4,4

Sun 2-20-22
Dips
+80X 5,5,5,4,4

Two days missing here, but i did run to +80 5X5.

Then also did +90 starting with 5 singles and ran that to 5 triples before the march 26th meet.

[Wilhelm]

Started back in post meet at 70lbs on dips, low reps (left off at +90lbs 5 sets of 3)

Mon 3-28-22
Dips
+70X 2,2,2,2,2

Tue 3-29-22
Dips
+70X 3,2,2,2,2
PU
BWx 3,3,3

Wed 3-30-22
+70X 3,3,2,2,2
PU
BWx 3,3,3,3,3

Thur 3-31-22
Dips
+70X 3,3,3,2,2
PU
BWx 3,3,3,3,3

Sat 4-2-22
Dips
+70X 3,3,3,3,2
PU
BWx 4,3,3,3,3

Sun 4-3-22
Dips
+70X 3,3,3,3,3
PU
BWx 4,4,3,3,3

Mon 4-4-22
Dips
+70X 4,3,3,3,3
PU
BWx 4,4,4,3,3

Tue 4-5-22
Dips
+70X 4,4,3,3,3

Wed 4-7-22
Dips
+70X 4,4,4,3,3

[mjwurtz]

[QUOTE=Wilhelm;n41498]Just finished my cut, and it's time to put some meat on my bones.
Hoping this accessory log helps keep me motivated and consistent with this work.

Just curious what your starting and ending body weight is/were and where you plan to go?

[Wilhelm]

Just curious what your starting and ending body weight is/were and where you plan to go?

That cut referenced was so long ago i don't remember now.
But i left off these a few weeks before my March 26th 2022 meet, and was at +90lbs for 5 sets of 3.
I had progressed to +80lbs 5X5 just before.
For basically the last 5 years i have been 200lbs on average, but now with the new weight classes in USAPL, i've decided to just be a light -100kg lifter.
I weighed in at 92.1kg for the meet two weeks ago, and i am eating at 16 calories per lb bw now, so a very slow bulk.

As far as the dips go, i'm just working back up to where i was (+90lbs) and will continue on to 5X5 with that before going up to +100lbs
That's just the spare plates i happen to have (three 10 pound standard and two olympic 35s)
This all in support of my bench.

Double progression, adding one rep to one set each session, and adding weight when i reach 5X5, dropping reps and repeating.

[mjwurtz]

I've been on a 3500-3600 calorie a day diet/cut since March 1 and have lost 10 pounds - 218 x 16 is 3,488 calories so close to your numbers but I've gone from 227 to 218 averaging about 3550 calories a day. I am adding in 150 - 200 calories a day to slow down the weight loss.

Your strength is excellent - what division/age category do you compete in?

[Wilhelm]

I've been on a 3500-3600 calorie a day diet/cut since March 1 and have lost 10 pounds - 218 x 16 is 3,488 calories so close to your numbers but I've gone from 227 to 218 averaging about 3550 calories a day. I am adding in 150 - 200 calories a day to slow down the weight loss.

Your strength is excellent - what division/age category do you compete in?

Thank you : )

M3a USAPL -100kg
61 this year in October

Still weighed in under 93kg this last meet.
I'm in no hurry to fill out the new -100kg class.
Totaled 530kg last meet, which was only a 2.5kg improvement.
Next meet is likely November, so i want to make a better showing then.

[mjwurtz]

I live in Southern New Mexico near El Paso, TX - no USAPL around here. I have competed a few times in the past all with NASA - all as a super heavy. NASA still has all the light weights and then 198, 220, 242, 275, 308 and supers. I am 62 so I am a Masters 3 competitor as well - that is if I would ever compete! I could be the tallest 220 ever but more likely I would compete in the 242s. My best total was 1290 in 2015 at 56 but I was 325 lbs. and a super heavy.

[Wilhelm]

Started back in post meet 20lbs lower than where i left off.

Sat 4-9-22
Dips
+70X 4,4,4,4,3
PU
BWx 4,4,4,4,3

Sun 4-10-22
Dips
+70X 4,4,4,4,4
PU
BWx 4,4,4,4,4

Mon 4-11-22
Dips
+70X 5,4,4,4,4
PU
BWx 5,4,4,4,4

Thur 4-14-22
Dips
+70X 5,5,4,4,4

Laid off dips 1.5 weeks b/c non dip related rotator tweak
Started back with +70lbs, but lower reps

Sat 4-23-22
Dips
+70X 2,2,2,2,2

Sun 4-24-22
Dips
+70X 3,2,2,2,2

Mon 4-25-22
Dips
+70X 3,3,2,2,2

Thur 4-28-22
Dips
+70X 3,3,3,2,2

Sat 4-30-22
Dips
+70X 3,3,3,3,2

Sun 5-1-22
Dips
+70X 3,3,3,3,3

Tue 5-3-22
Dips
+70X 4,3,3,3,3

[Wilhelm]

Thur 5-5-22
Dips
+70X4,4,3,3,3

Sat 5-7-22
Dips
+70X 4,4,4,3,3

Sun 5-8-22
Dips
+70X 4,4,4,4,3

Thur 5-12-22
Dips
+70X 4,4,4,4,4

Sat 5-14-22
Dips
+70X 5,4,4,4,4

Sun 5-15-22
Dips
+70X 5,5,4,4,4

Mon 5-16-22
Dips
+70X 5,5,5,4,4

Thur 5-19-22
Dips
+70X 5,5,5,5,4

Sun 5-22-22
Dips
+70X 5,5,5,5,5

[Wilhelm]

So i noticed i did not fill in when i went up to +90lbs starting Feb. 24 2022
Ran that up to +90X 3,3,3,3,3 by March 8 2022, then laid off for the March 26 meet.
In any case, started back in (as shown) with +70lbs after that meet.
I'm also 10lbs heavier bodyweight now, so i guess that figures in a little.

Mon 5-23-22
Dips
+80X 1,1,1,1,1

Thur 5-26 -22
Dips
+80X 2,1,1,1,1

Sat 5-28-22
Dips
+80X 2,2,1,1,1

Sun 5-29-22
Dips
+80X 2,2,2,1,1

Mon 5-30-22
Dips
+80X 2,2,2,2,1

Thur 6-2-22
Dips
+80X 2,2,2,2,2

Sat 6-4-22
Dips
+80X 3,2,2,2,2

Sun 6-5-22
Dips
+80X 3,3,2,2,2

Mon 6-6-22
Dips
+80X 3,3,3,2,2

Thur 6-9-22
Dips
+80X 3,3,3,3,2

Sat 6-11-22
Dips
+80X 3,3,3,3,3

Mon 6-13-22
Dips
+80X 4,3,3,3,3