Wilhelm's Will To Power

[Wilhelm]

Thursday Mar 9 2023
BW 192lbs

Paused bench
237lb/107.5KG X1
248lb/112.5kg X1 movement on chest
248lb/112.5kg X1
225X 2,2,2,2,2

Scarecrows and Lu raises

2023 sessions ~
49 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

I made a DOTS comparison to give myself some perspective on this prep.
The goal is my best DOTS score.
If i had stayed the same weight as last meet, i would have needed to add 12.5kg to my total to get in the same range as i will do after dropping weight.
I know i wouldn't have been able to add 12.5kg coming off the back tweak, and even without that, it would have been a very tall order.
On the other hand, i know i will weigh in at least down to 86kg, and even with my total going down some, my DOTS will improve a great deal (from 338)
522.5kg would be a very mid day, 525kg would be nice, and 527.5kg would be stellar (did not include 527.5kg in the pic)
Meet best is 530 kg at 92.1kg bodyweight, and i cut the last several months from 95.25kg
So yeah, this helps me a lot since i specifically did this approach to maximize DOTS.
Good perspective.
Doing a gut cut meet week, so i could weigh in under 86kg depending on how that turns out.

I am dissapointed that 350 DOTS seems to be off the table, but i have to make smart attempt selections based on how things are.

[Wilhelm]

Friday Mar 10 2023

LBBS
403lb/182.5kg X1
419lb/190kg X1

Scarecrows and Lu raises



2023 sessions ~
50 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Saturday Mar 11 2023
Last full session before the meet.
I will do opener and 2nd Monday, and then opener Wednesday

Paused bench
237X1 ~ Opener
248X1 ~ 2nd attempt
225 X 2,2,2,2,2

Scarecrows and Lu raises



2023 sessions ~
51 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Sunday Mar 12 2023

LBBS
403/182.5 X1
419/190 X1 cut depth parallel
419/190 X1 shown

Felt like crap today, but still hit these.
Sticking with 190kg as my 2nd attempt Saturday.



2023 sessions ~
52 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Monday Mar 13 2023 ~ Five days out
189lb/85.7kg AM weight

Paused bench
237/110kg X1
248/112.5kg X1

Light deadlift
315lbX2

2023 sessions ~
53 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[cole]

Good luck wilhelm!

[JohnHelton]

It will be nice to have no weigh-in concerns.

Good luck.

[Wilhelm]

Thank you @cole !

Tuesday Mar 14 2023 ~ Four days out

LBBS
182.5kg.403lb X1
190kg/419lb X1

Last lifts for squats.


2023 sessions ~
54 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Wednesday Mar 15 2023 ~ Three days out. 189lbs/85.7 kg AM bodyweight

Paused bench
237/107.5 X1
237/107.5 X1
248/112.5 X1
248/112.5 X1

2023 sessions ~
55 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Meet report on reddit


#6 ranking all years USAPL for my age/weight.
Three way tie for#6 total, #6 outright by dots.
May be in -82.5 class next year.

[Wilhelm]

Wednesday Mar 22 2023
First session post meet.
Easy breezy

DL
405X2
315 X4,4,4,4,4,4

Scarecrows and Lu raises

2023 sessions ~
56 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Skid]

Congrats on ranking #6 all time! That's something to be proud of.

[Wilhelm]

Congrats on ranking #6 all time! That's something to be proud of.

Thanks.

It is filtered a bit being only USAPL, but it's also something i look to as a target.
Had my eye on number 5, but Willie Wong dropped 562.5kg in there a while back.
I'm going for the 82.5kg class next year.
#3 there is doable, maybe not next year, but before i'm out of M3a
Aiming for 360 DOTS then (this next March meet 2024)
as well.
Of course it remains to be seen how i respond to dropping these few more pounds.
Basic goal is to maintain strength as it is at a minimum, and take whatever kilos i can possibly
add.

[slowmotion]

Congrats! Well done!

[Wilhelm]

Thank you, Jan. : )
Thurday Mar 23 2023

Bench ladders, paused
197.5 X1-2-3 X3

Scarecrows and Lu raises

3 ladders of 1-2-3 reps, Load so they are crisp and powerful.
No grinding or appreciable slowing on these.
Settled on 197.5lb after starting too heavy w/ 205.
197.5 triple shown.
This starting point of 3 ladders is actually volume matched to my usual 5 triples and top single.
I'm thinking I will double progress these. 3 ladders week 1 (2X week) 4 week 2, then 5 week 3.
Add a small bit of weight, drop back to 3 ladders and repeat.
May mix in a single after the ladders sometimes.
I'm excited to explore this approach.
Five ladders will be a huge increase in volume for me.
Waving the volume should help manage fatigue.
This really is a density approach.



2023 sessions ~
57 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[Wilhelm]

Friday Mar 24 2023

LBBS
300X 3,3,3,3,3

Ground floor
Doing my same 3 week loading progression, overlapping loading micro to micro.
Same weight both days of a given week.
5X3 day one, then 3X5 day two for now.



2023 sessions ~
58 Made/ 0 missed

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

2021 sessions ~
235 made/ 0 missed
2 meets

2020 sessions ~
234 made/ 2 missed
No meets

[cole]

Good job Wilhelm

Hey I noticed on the top 6 chart 2 familiar names. Ron Garofalo and Carlos Clarke. They both competed with me at last months colorado state championships. Strong dudes.

[Wilhelm]

Good job Wilhelm

Hey I noticed on the top 6 chart 2 familiar names. Ron Garofalo and Carlos Clarke. They both competed with me at last months colorado state championships. Strong dudes.

Very cool.
I could see myself *possibly* getting to #5 in -90kg, but even that is a stretch before i'm up into 3b.
I mean, it's actually pretty damned unlikely i would say
Willie Wong dropped that 562.5kg in there.
Super impressive.
I'm pretty sure -82.5 kg is where i'll be competing from now on.
Ron Garofalo is #2 there currently, but #3 is 537.5kg,and that is attainable.
I am actually not far from 82.5kg now. 84.6kg appx this morning.
Primary for me is increasing my DOTS to keep placing well in my meets here in Maine.
My current goal for 2024 meet is 360 DOTS, and that one is very realistic.

[Wilhelm]

Saturday Mar 25 2023

Paused bench ladders
197.5 X1-2-3 X3

Scarecrows, Lu raised, pushups, weighted dips, pullups

Triple showm


2023 sessions ~
59 Made/ 0 missed ~ One meet

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