Weekly Accessories

[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 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

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 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

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 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]

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 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]

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 Thur & Fri as well

Sat 11-26-22
Paused Dips
+30 X 7,6,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

Sun 11-27-22
Paused Dips
+30 X 7,7,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

Mon 11-28-22
Paused Dips
+30 X 7,7,7
Pullups
4,4,4
Scarecrows
5lbs 3X20


Tue 11-29-22
Paused Dips
+30 X 8,7,7
Pullups
4,4,4
Scarecrows
5lbs 3X20

[Wilhelm]

Going back to weighted dips now that i'm cutting pretty aggressively.
Figure hypertrophy will be blunted, so better to work on the strength aspect
Starting out light, but also doing hard pauses at the bottom and exploding up.
They are actually more fun this way too.

Sat 11-19-22
Paused Dips
+30 X 5,5,5
Pullups
4,4,4
Scarecrows
5lbs 3X20

Sun 11-20-22
Paused Dips
+30 X 6,5,5
Pullups
4,4,4
Scarecrows
5lbs 3X20

Mon 11-21-22
Paused Dips
+30 X 6,6,5
Pullups
4,4,4
Scarecrows
5lbs 3X20


Tue 11-22-22
Paused Dips
+30 X 6,6,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

[Wilhelm]

Sat 11-12-22
Dips
BW X 14,14,13
Pullups
4,4,4
Scarecrows
3X20 5lb plates

Sun 11-13-22
Dips
BW X 14,14,14
Pullups
4,4,4
Scarecrows
3X20 5lb plates

Mon 11-14-22
Dips
BW X 14,14,14
Pullups
4,4,4
Scarecrows
3X20 5lb plates


Tue 11-15-22
Dips
0
Pullups
0
Scarecrows
3X20 5lb plates

Giving shoulders a rest before heavy deadlifts tomorrow.
I may have to go to 3 times a week frequency on dips and pullups.
Getting the familiar aches and pains in the right clavicle/neck/front of trap area.

[Wilhelm]

Sat 11-5-22
Dips
BW X 13,13,13
Pullups
3X3

Sun 11-6-22
Dips
BW X 13,13,13
Pullups
3X3

Mon 11-7-22
Dips
BW X 13,13,13
Pullups
3X3

Tue 11-8-22
Dips
BW X 13,13,13
Pullups
4,4,4

Bumped pullups 1 rep each set as of today.
Shoulders feeling good.
Just going to take it slow as a matter of course now.

[Wilhelm]

Sat 10-29-22
Dips
BW X 13,13,13
Pullups
3X3

Sun 10-30-22
Dips
BW X 13,13,13
Pullups
3X3

Mon 10-31-22
Dips
BW X 13,13,13
Pullups
3X3

Tue 11-1-22
Dips
BW X 13,13,13
Pullups
3X3

[Wilhelm]

Sat 10-22-22
Dips
BW X 12,12,12
Pullups
3X3

Sun 10-23-22
Dips
BW X 13,12,12
Pullups
3X3

Mon 10-24-22
Dips
BW X 13,13,12
Pullups
3X3

Tue 10-25-22
Dips
BW X 13,13,13
Pullups
3X3