Weekly Accessories

[Wilhelm]

Scarecrows Thur & Fri as well

Sat 12-3-22
Paused Dips ~explosive press each rep
+30 X 8,8,7

Pullups ~ w/ slow negatives
4,4,4

Scarecrows
5lbs 3X20

Sun 12-4-22
Paused Dips ~explosive press each rep
+30 X 8,8,8

Pullups ~ w/ slow negatives
4,4,4

Scarecrows
5lbs 3X20

Mon 12-5-22 ~1,300 calories, 2 mile hilly walk

Paused Dips ~explosive press each rep
+30 X 9,8,8

Pullups ~ w/ slow negatives
4,4,4

Scarecrows
5lbs 3X20


Tue 12-6-22

1,700 calories.
Re watched Slow Horses season 1 with wife

Forgot about my accessories, will just take the rest for deadlifts tomorrow.

[Wilhelm]

Scarecrows Wed,Thur, & Fri as well

Sat 12-10-22
Paused Dips ~explosive press each rep
+45 X 3,3,3
Pullups ~ w/ slow negatives
5,4,4
Scarecrows
5lbs 3X20

Sun 12-11-22
Paused Dips ~explosive press each rep
+45 X 4,3,3
Pullups ~ w/ slow negatives
5,4,4
Scarecrows
5lbs 3X20

Mon 12-12-22
Paused Dips ~explosive press each rep
+45 X 4,4,3
Pullups ~ w/ slow negatives
5,5,4
Scarecrows
5lbs 3X20

Tue 12-13-22
Paused Dips ~explosive press each rep
+45 X 4,4,4
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20

[Wilhelm]

Minor upper pec strain from paused explosive dips on the 17th
Gave everything a rest the remaining 3 days.

Just started adding close hand position pushups yesterday, and the Lu raises today.
The Lu raises really hit my left shoulder where it needs it at the top of the ROM
These may ned up being more like 6 or 7X week like the scarecrows.

After the March meet, i think i will get more intensive with the pushups, and progress them to using the 14lb weighted vest we have.
Something like 100 a day 4X week for a month and see how that works/feels.
I should have done this years ago.


Sat 12-17-22
Paused Dips ~explosive press each rep
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,4,4
Scarecrows
5lbs 3X20

Sun 12-18-22
0

Mon 12-19-22
0

Tue 12-20-22
0

Sat 12-24-22
Paused Dips
+45 X 5,5,4
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20


Sun 12-25-22
Paused Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20

Mon 12-26-22
Paused Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 3X20
Close hand pushups
10,10,10

Tue 12-27-22
Paused Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

[Wilhelm]

Scarecrows & Lu Raises Wed-Fri as well, so 7X week


Sat 12-31-22
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Sun 1-1-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Mon 1-2-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Tue 1-3-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

[Wilhelm]

Scarecrows & Lu Raises Wed-Fri as well, so 7X week

I'm adding an extra rep here and there on things, but i am avoiding actually doing a progression for any of these until after my meet.

Sat 1-7-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Sun 1-8-23
Dips
+45 X 5,5,5
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Mon 1-9-23
Dips
+45 X 5,5,6
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,10,10
Lu raises w/ plates
5lb 10,10,10

Tue 1-10-23
Dips
+45 X 5,5,6
Pullups ~ w/ slow negatives
5,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
10,11,11
Lu raises w/ plates
5lb 10,10,11

[Wilhelm]

Scarecrows & Lu Raises Wed-Fri as well, so 7X week

Sat 114-23
Dips
+45 X 6,5,5
Pullups ~ w/ slow negatives
6,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
11,11,11
Lu raises w/ plates
5lb 10,11,11

Sun 1-15-23
Dips
+45 X 6,5,5
Pullups ~ w/ slow negatives
6,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
11,11,11
Lu raises w/ plates
5lb 11,11,11

Mon 1-16-23
Dips
+45 X 6,5,5
Pullups ~ w/ slow negatives
6,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
12,12,12
Lu raises w/ plates
5lb 11,11,11

Tue 1-17-23
Dips
+45 X 6,5,5
Pullups ~ w/ slow negatives
6,5,5
Scarecrows
5lbs 20,20,20
Close hand pushups
12,12,12
Lu raises w/ plates
5lb 11,11,11

[Wilhelm]

Scarecrows & Lu Raises Wed-Fri as well, so 7X week

Sat 1-21-23
Dips
+45 X 6,5,5
Pullups ~ w/ slow negatives
6,5,5
Scarecrows(Ws)
5lbs 20,20,20
Close hand pushups
13,13,13
Lu raises w/ plates
5lb 13,13,13

Sun 1-22-23
Dips
+45 X 6,5,5
Pullups ~ w/ slow negatives
6,5,5
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,13

Mon 1-23-23
Dips
+45 X 6,5,5
Pullups ~ w/ slow negatives
6,5,5
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,13

Tue 1-24-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,5,5
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,13

[Wilhelm]

Scarecrows & Lu Raises Wed-Fri as well, so 7X week

Sat 1-28-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
13,13,13
Lu raises w/ plates
5lb 13,13,13

Sun 1-29-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,13

Mon 1-30-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,13

Tue 1-31-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,13

[Wilhelm]

Scarecrows & Lu Raises Wed-Fri as well, so 7X week

Made some increases in pushups and Lu raises through this week.
20 pushups per set will set me up for the planned 10 sets of 20 per day (These same 4 dys per week, for one month to start with) after my meet as i do a very slow bulk back to 90kg

Sat 2-4-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,15

Sun 2-5-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
15,15,15
Lu raises w/ plates
5lb 13,13,15

Mon 2-6-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Tue 2-7-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Close hand pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

[Wilhelm]

Scarecrows & Lu Raises 7X week

Sat 2-11-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 2-12-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Mon 2-13-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
0
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Tue 2-14-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
0
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

No pullups yesterday and today due to wrist pain from mouse usage.
I've elevated the mouse position now and should be back to normal for the next round.

[Wilhelm]

Scarecrows & Lu Raises 7X week

Sat 2-18-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 2-19-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Mon 2-20-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Tue 2-21-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

[Wilhelm]

Scarecrows & Lu Raises 7X week
Been adding 5 reps here and there to Lu Raises.
May have to move to these 9lb DB things i have and just start with fewer reps.

Also, the one running straight across is "new" lol

https://i.imgur.com/usfYMMC.jpg

Sat 2-25-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 2-26-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,15

Mon 2-27-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Tue 2-28-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,20

[Wilhelm]

Last dips, push and pullups before the meet.
Dropping them next week to rest everything up

Scarecrows & Lu Raises 7X week
Been adding 5 reps here and there to Lu Raises.

+10lbs to dips

Sat 3-4-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 3-5-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Mon 3-6-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,15

Tue 3-7-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,15

[Wilhelm]

Back on my bullshit now the meet is done.

Sat 3-25-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

Sun 3-26-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

Mon 3-27-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

Tue 3-28-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

[Wilhelm]

Sat 4-1-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20

Sun 4-2-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20

Mon 4-3-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20

Tue 4-4-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20


Scarecrows & Lu raises 7Xwee