Wilhelm's Will To Power

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121

Saturday September 14th 2019 ~ MM C7 W1 D1
REPS X SETS

LBBS
282.5 5X6

Bench ~ All paused
177.5 5X7

Dips
BW +40lbs 5X4

+40lbs was easier than i expected. I’ll stick with it for the week though.

Squats were fine today.

I had thought to start adding an easy top single for bench on H day, but my need for singles is many months away. Gonna trust the process.
I’ll get a heavy single on week 2 power days, and a few decent ones on first weeks.
I also just wanted to be done, and still had dips to do.

109/1

122

Tuesday September 17th 2019 ~ MM C7 W1 D2
REPS X SETS

LBBS
242.5 X3
282.5 X2
315 1X2
325 X1
348 1X3

Bench ~ All paused
157.5 X5
177.5 X2
195 1X2
215 1X3

CGBP ~ T&G
165 8X3

Dips
BW +40lbs 5X4

DL
365 X1
405 X1
335 4X5

https://www.youtube.com/watch?v=cuaNOW8ONX8

110/1

123

Thursday September 19th 2019 ~ MM C7 W1 D3
REPS X SETS

LBBS
325 3X5

Bench ~ All paused
202.5 3X5

Dips
BW +40lbs 5X4

SGDL
245 5X3 6X1

Squat

Bench

111/1

124

Saturday September 21st 2019 ~ MM C7 W2 D1
REPS X SETS

LBBS
305 4X3
305 3X4

Bench ~ All paused
190 4X3
190 3X4

Dips
BW +40lbs 5X4

Squat

Bench

112/1

125

Tuesday September 24th 2019 ~ MM C7 W2 D2
REPS X SETS

LBBS
242.5 X3
282.5 X2
315 1X2
333 X1
358 1X3

Bench ~ All paused
157.5 X3
177.5 X2
195 X1
205 X1
225 X1
215 1X3

CGBP
165 8X3

Dips
BW +40lbs 5X4

DL
315 1X2
365 X1
410 X1
355 4X5

Squat

Bench
This almost makes me want to do the Exodus 225 challenge, but i’ll just stick to the program.

DL

113/1

126

Thursday September 26th 2019 ~ MM C7 W2 D3
REPS X SETS

LBBS
333 3X3
333 2X3

Bench ~ All paused
207.5 3X4
207.5 3X3

Dips
BW +40lbs 5X4

SGDL
267.5 5X4

114/1

127

Thursday September 26th 2019 ~ MM C8 W1 D1 ~ Lower body deload/low stress (quad tweak)
REPS X SETS

LBBS
135X5
225X3
245X2
275X2
275X2

Bench ~ All paused
177.5 5X7

Dips
+45lbs PR 5X4
Every new weight is a PR, but this is 1PL8! Yay \o/
Even though it’s a 35 and a 10 :roll:

115/1

128

Tuesday October 1st 2019 ~ MM C8 W1 D2 ~ Lower body deload/low stress week
REPS X SETS

LBBS
245X3
287.5 X2
318 1X2
328 X1
348 X1 - Did just one single instead of the usual 3, in the spirit of deload week.

Bench ~ All paused
155 X3
177.5 X2
197.5 1X2
217.5 1X3

CGBP
165 8X3

Dips
+45lbs 5X4

No deadlift today

Bench easy top singles

116/1

129

Thursday October 3rd 2019 ~ MM C8 W1 D3 ~ Lower body deload/low stress week
REPS X SETS

LBBS
225X3
275 X2
305 X1
313 X1
328 X3 ~ Just one top set to keep feeling the weight

Bench ~ All paused
205 3X5

Dips
+45lbs 5X4

No SGDL today
I plan on ramping things up a little next week for lower body, then returning to full volume with these same weights after that.
May just pull a 385 DL single instead of 405, and do a just couple of worksets.
I’ll shoot for 50% volume for squats

117/1

130

Saturday October 5th 2019 ~ MM C8 W2 D1 ~ 50% Lower body volume/deload/low stress week
REPS X SETS
Left leg pain is gone including no overnight pain or on awakening.

LBBS
307.5 4X3

Bench ~ All paused
192.5 4X3
192.5 3X4

Dips
+45lbs 5X4

Bench

Squat

118/1

131

Monday October 7th 2019 ~ MM C8 W2 D2
REPS X SETS

LBBS
245 X3
287.5 X2
318 1X2
335 X1
360 X1

Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
227.5 X1
217.5 1X3

CGBP
165 8X3

Dips
+45lbs 5X4

Moved grip in all the way to thumbs on inner edge of knurl. Feels like i am ready for this.

119/1

132

Tuesday October 8th 2019 ~ MM C8 W2 D2a
REPS X SETS

Dips
+45lbs 5X4

DL
405 X1
338 4X3

First deadlifts in two weeks, just easing back into it.
https://www.instagram.com/p/B3XUi8ygKTO/

119a/1

133

Thursday October 10th 2019 ~ MM C8 W2 D3
REPS X SETS
Actual last day of lower body volume reduction.

LBBS
305 1X2
315 X1
335 3X3

Bench ~ All paused
210 3X4
210 2X3

SGDL
247.5 5X4 ~ Did week 1 weight since skipped this last week for deload.

Dips
+45lbs 5X4

Squat

Bench

120/1

134

Saturday October 12th 2019 ~ MM C9 W1 D1
REPS X SETS

Day off. Fasting next day for colonoscopy prep.

*All went well with my procedure.
Back to lifting tomorrow.

135

Thank you, mybeautifulparadoxiallife <3

Tuesday October 15th 2019 ~ MM C9 W1 D2
REPS X SETS
Finally back to full volume.

LBBS
245 X3
287.5 X2
318 1X2
328 X1
348 1X3

Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
217.5 1X3

CGBP
165 8X3

Dips
+45lbs 5X4

DL
315 X1
365 X1
405 1X3
338 4X5

LBBS
https://www.youtube.com/watch?v=Yat_wDlSrLc
Bench

DL

121/2

136

Thursday October 17th 2019 ~ MM C9 W1 D3
REPS X SETS

LBBS
328 3X5

Bench ~ All paused
205 3X5

Dips
+45lbs 5X4

SGDL
247.5 5X4

Just about paused the last rep here to keep the bar on path.

Going to hold station at these weights, and work on extending the pauses for all sessions.

122/2

137

Saturday October 19th 2019 ~ MM C10 W1 D1
REPS X SETS

LBBS
287.5 5X6

Bench ~ Regretably calling bench today due to sore wrists and elbow areas from wrestling around many giant rocks yesterday.
No dips either.
Still 5 1/2 months out from meet day.

Sixth squat set ~

123/2

138

Make up session for yesterday’s bench. Wrists feel better from the rock stuff, but still laying off dips.
All paused
177.5 for 7 sets of 5

139

Tuesday October 22nd 2019 ~ MM C10 W1 D2
REPS X SETS

LBBS
245 X3
287.5 X2
318 1X2
328 X1
348 1X3

Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
217.5 1X3

CGBP
165 8X3

Dips
+45lbs 5X4

DL
315 X1
365 X1
405 1X2
338 4X5

124/2

140

Thursday October 24th 2019 ~ MM C10 W1 D3
REPS X SETS

LBBS
305 1X2
315 X1
328 3X5

Bench ~ All paused
205 3X5

Dips
+45lbs 5X4

SGDL
247.5 5X4

None of the squat sets looked great today, but i guess this was best.
I experimented with not being as upright on the 2nd and 3rd reps here.
I’m not sure i like it.

I’m wanting to increase pause duration for the heavier reps before adding weight.
I’ll finish the cycle next week with 210 on S day, and i will most likely just repeat same weight for next cycle.

125/2