Wilhelm's Will To Power

[Wilhelm]

Wed Oct 18 2023

DL Block 1 week 1 of 10
302.5 for 15 singles

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20




2023 sessions ~
215 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Thur Oct 19 2023

OHP Shoulder rehab
85 5X5

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



Neutral tally day

2023 sessions ~
215 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Fri Oct 20 2023

Squat
270X3
300X2
330X1

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
216 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sat Oct 21 2023

Paused bench
197.5 X3,3,3,3,3
205X1
220X1

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
217 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sun Oct 22 2023

Squat
270X3
300X2
330X2

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
218 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Tue Oct 24 2023

Paused bench
197.5 X3
205X1
197.5 X3,3,3,3

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20

Best feeling bench session in weeks.



2023 sessions ~
219 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Wed Oct 25 2023

DL
325 X 15 singles w/ minimal rests

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
220 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Thur Oct 26 2023

OHP
45X10
65X5
75X5
85X5
95X 5,5,5,5

(Neutral tally "rehab" session)

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20

Up 10lbs from last week, but took one set at 85lbs to see how the shoulder felt.
It feels encouragingly good.



2023 sessions ~
220 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Fri Oct 27 2023

Squat W3/D1
275X3
305X2
335X2

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20





2023 sessions ~
221 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sat Oct 28 2023

Paused bench W3/D1
202.5 X3
215X1
227.5 X1
202.5 X3,3,3,2,1

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20

Week 4 is the end of 1st wave
With these weights one more day and then dropping down to start 2nd wave.
This was just about all my shoulder could handle today, and I split the last set into a single and double
Would like a better day Tuesday when I hit these again.



2023 sessions ~
222 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sun Oct 29 2023

Squat W3/D2
275X3
305X3
335X3

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
223 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Tue Oct 31 2023

Paused bench W3/D2
217.5X1
227.5X1
202.5 X 1+2 X5

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20

W4/D2 End of 1st wave loading.
Split the triples into 1+2s b/c shoulder



2023 sessions ~
224 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Wed Nov 1 2023

DL W3
347.5 X 12 singles, minimal rests

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
225 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Thur Nov 2 2023
Ohp
85X5
95X5,5,5
97.5 X5
+ the usual daily stuff

Fri Nov 3 2023

Squat W4/D1
280X3
310X3
340X3

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20

Much better looking 1st rep than i've been having.
Also, the new lower bar position feeling so good.
Was debating between a single and a double with this today, and it just felt so good on my back that a triple was an easy call.
I still need to remain mindful as i work back toward 400+ though.



2023 sessions ~
226 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[platypus]

Much better looking 1st rep than i've been having.
Also, the new lower bar position feeling so good.
Was debating between a single and a double with this today, and it just felt so good on my back that a triple was an easy call.
I still need to remain mindful as i work back toward 400+ though.

Those are great looking squats, nice work! Your decision to do a triple reminds me of a Karwoski quote where he said something like, "Sometimes it's Christmas in the gym and you have to take it."

[Wilhelm]

Those are great looking squats, nice work! Your decision to do a triple reminds me of a Karwoski quote where he said something like, "Sometimes it's Christmas in the gym and you have to take it."

Thank you.
Squats are keeping my spirits up as i do my best with a funky shoulder on bench.

Sat Nov 4 2023

Paused bench W5/D1- Start of 2nd loading wave
192.5 X5
215X1
192.5 X5,5

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
227 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[lheugh]

Just wanted to stop by to comment on the incredible physique you've attained as of late! I do hope I'm able to attain something somewhat comparable in 30 years.

[Wilhelm]

Just wanted to stop by to comment on the incredible physique you've attained as of late! I do hope I'm able to attain something somewhat comparable in 30 years.

Thank you, I really appreciate it.


Got me thinking too...

Since dips & pull-ups are a no go w/ my shoulder, I’m adding a 2nd OHP day.
I don’t bench again until Tuesday, so Saturday after bench is a good slot.
97.5 X5,5,5,6,6

[Wilhelm]

Sun Nov 5 2023

Squat W4/D2
280X3
315X3
340X3

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20

W4/D2
Made myself stay in the pocket and not load a heavy single.
March is a long way off yet.



2023 sessions ~
228 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Tue Nov 7 2023

Paused bench W5/D2
192.5 X5
215X1
192.5 X5,5

OHP
100X 5,5,5,5,8

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20





2023 sessions ~
229 Made/ *0 missed ~ One meet
*1 week off squat and DL before new blocks = 3 sessions

2022 sessions ~
239 made/ 3 missed / ~ (Tooth extraction 2 & post covid vertigo 1 )
One meet

2021 sessions ~
235 made/ 0 missed
Two meets

2020 sessions ~
234 made/ 2 missed
No meets