Wilhelm's Will To Power

[Wilhelm]

Bench - 182.5 X5X3 PR

Squat - 335X5X3 PR
Pleased with this because i had thought i'd be repeating 330 today.

Pull ups - bw 5,5,5,5,5,4


This is the third squat set, and the first rep is about parallel.
First two sets were all to good depth, but i'm pretty proud of this one.

I was actually thinking "Three would be fine" partway through.
My expletive at the end is not deleted.

[slowmotion]

Nice work on the squat!

[iamsmu]

Nicely done.

[Wilhelm]

Thanks, guys.

I'll go for 340 Thursday.

[Idlehands]

well done man
I mean. You're plates supposed to have numbers turned in, but good push other than that. <wink>

[fishwife]

Nice. I also like how the acoustics created by the room + the recording make you sound like Darth Vader.

[Les]

Congrats on the PR!

[topfen]

Congrats!

[Chebass88]

Two PRs in one session is solid. Congrats!

[Wilhelm]

Two PRs in one session is solid. Congrats!

Well...
I'm taking the advice someone posted on another log, listing the PRs even though i'm still (mostly) doing LP.
But a PR is a PR, and this morning i did feel like i definitely earned it. : )

I'm going to push ahead with the GSLP powerlifting template, which has you drop to triples once you can't make 5 reps on any two sets, then deload once you can't make 3 on any one.
Same with bench.

Doing SSPT singles on deadlifts.

Total so far is 872.5 for reps.
Still hoping for 1,000 in 1rms by Feb. 24th for the meet.

I think i can, i think i can...

[KarlM]

Commentary was fantastic

[Skid]

I noted in another thread that you were thinking of getting a deadlift wedge for changing plates. In my experience it's much easier to use a small say 8x12 piece of 1/4 or 3/8 plywood. It's a lot easier to roll on top of that vs a wedge. It doesn't hold the weights in place but that shouldn't be a big deal unless your floor really slopes. The plates slide on easy...

[Wilhelm]

I noted in another thread that you were thinking of getting a deadlift wedge for changing plates. In my experience it's much easier to use a small say 8x12 piece of 1/4 or 3/8 plywood. It's a lot easier to roll on top of that vs a wedge. It doesn't hold the weights in place but that shouldn't be a big deal unless your floor really slopes. The plates slide on easy...

Thanks, Skid.
That's what i'm doing now, and after looking into making a mini jack, i decided this way is actually pretty easy.
When i get to 405, in a few weeks about a month if all goes well, those will be my 15.5 inch compact 45s, which will actually be really convenient.

Forgot to do my end of week 1st day off rotator cuff stuff for the last two weeks.
Starting again where i left off.
Cuban presses Bar - 6X3 Damn. Supposed to be 8X8 can't even read. Too late now.
L lateral raises 10X10X12
Side lying raises 45degrees 10X12X2 (each side)
Side lying ext. raises 6X12X2 (each side)

Someone please send me real dumbbells.

Off day gtg pull ups are up to 5s this week. 5X8

[wk105]

Squats looked solid. Nice.

[augeleven]

What's the deal with the rotator cuff specific stuff? What are you rehabbing, and where did you get the plan from? Is it working?

[Wilhelm]

What's the deal with the rotator cuff specific stuff? What are you rehabbing, and where did you get the plan from? Is it working?

It's for balance, and avoiding possible problems from imbalance.
In that the main lifts don't work these muscles well, if much at all.
Article by Eric Cressey (I can't help that it's on T-nation )
https://www.t-nation.com/training/crack ... nhgzk7poa1

Even though i haven't upped volume much, or weight, i can definitely feel the muscles have been worked.
Even the 6lb db on the external rotations gets a good burn going in these small muscles.
I'll probably expand to the band exercises... when i get bands.
i was being good until i missed this stuff for two weeks.
Switching my days arouind still has me slightly confused. Was sure earlier today that it was Friday, my old 2nd day off at the end of the week.
So Tuesday, yeah, Tuesday is cuff stuff day.
I'm looking forward to getting some change plates on the bar for those cuban presses eventually.

[Wilhelm]

Bench 185X5X3 New top weight.
After the first two sets, i adjusted my feet so they weren't so far back under me.
The weight is starting to get heavy for me, and i was pleased to have enough awareness to feel that my foot placement was killing my leg drive.
I knew i wouldn't make 5 on the third set if it stayed the same as the first two.
This is that third set. It's grindy at the end, but it's a new top weight. I'll definitely take it.




Squats 340X5 X3X3 New top weight.
Up 5lbs. First set were all just parallel. Decided it was time to go to triples.
Got good depth on two out of three reps each of the last two sets.
I'll go up another 5lbs monday and shoot for 3X3 with good depth.
Deload is on the horizon though. As soon as i get to a weight where i can't hit 3 triples.
Still pleased to be pushing higher with the weight.



Pull ups BW 6X5 5 min rests

well done man
I mean. You're plates supposed to have numbers turned in, but good push other than that. <wink>

I finally got them turned the right way halfway through today.
Thanks,Idle.

[Jay870]

Nice grind on the bench!

[Wilhelm]

Bench As paused as i could manage 187.5 X5 X4 X3
New top weight, but i wasn't thrilled overall.
Trying new foot position(s). Results were suck.
I'm going to go back to what i was doing before and just move them tiny bits from there.

Deadlift 365X1X6
New top weight, Tried my romys after seeing Mkgillman pulling in his.
Actually they felt best of everything in the session. I really liked how they felt.

Last weeek the belt wasn't even on my mind. Today it was awful.
Tried it in different spots, just couldn't get it.
Gotta fix that for next week.
I'll probably need to wear the belt the whole session so i can figure it out (again) by the time i get to 375.

But, i kept my back flat, and picked up and put down the weight 6 times, which is what i was supposed to do.
Been watching the reps in slo-mo, and they are miles better than how i felt while i was doing them.

Not stellar, but not a train wreck either. My bar path is usually pretty good, but it got out in front on a couple reps this time.
Maybe the shoes and or a combination of everything that felt off.
This is probably the best single -

[Culican]

Nice deadift!