Wilhelm's Will To Power

A place to track your progress, or lack thereof

Moderator: Chebass88

Locked
User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Wilhelm's Will To Power

#2521

Post by Wilhelm » Sun Mar 26, 2023 10:49 am

Sunday Mar 26 2023

LBBS
300X 5,5,5

Scarecrows, Lu raises, pushups, weighted dips, pullups



2023 sessions ~
60 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2522

Post by Wilhelm » Wed Mar 29, 2023 11:28 am

Wednesday Mar 29 2023

DL
425X2
355X 4,4,4,4,4

Scarecrows, Lu raises

2nd rep w/ 425 a little sloppy.
Gotta get back into the groove



2023 sessions ~
61 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2523

Post by Wilhelm » Thu Mar 30, 2023 10:13 am

Thursday Mar 30 2023

Paused bench ladders
197.5 X1-2-3/ X4

Scarecrows, Lu raises



2023 sessions ~
62 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2524

Post by Wilhelm » Fri Mar 31, 2023 8:07 am

Friday Mar 31 2023

LBBS
310X 3,3,3,3,3

Scarecrows, Lu raises



2023 sessions ~
63 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2525

Post by Wilhelm » Sat Apr 01, 2023 10:51 am

Saturday Apr 1 2023

Paused bench ladders
197.5 X1-2-3/X4

Scarecrows, Lu raises, pushups, weighted dips, pullups



2023 sessions ~
64 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2526

Post by Wilhelm » Sun Apr 02, 2023 10:33 am

Sunday Apr 2 2023

LBBS
310X 5,5,5

Scarecrows, Lu raises, pushups, weighted dips, pullups



2023 sessions ~
65 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2527

Post by Wilhelm » Wed Apr 05, 2023 11:31 am

Wednesday Apr 5 2023

DL
435X2
377.5 X4,4,4,4,4

Scarecrows, Lu raises

Same double next week.
185lbs bw, 1,750 calories daily.



2023 sessions ~
66 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2528

Post by Wilhelm » Thu Apr 06, 2023 12:25 pm

Thursday Apr 6 2023

Paused bench ladders
197.5 X1-2-3 / X5

Scarecrows, Lu raises



2023 sessions ~
67 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2529

Post by Wilhelm » Fri Apr 07, 2023 10:14 am

Friday Apr 7 2023

LBBS
315 X3,3,3,3,3

Scarecrows, Lu raises



2023 sessions ~
68 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2530

Post by Wilhelm » Sat Apr 08, 2023 10:08 am

Saturday Apr 8 2023

Paused bench ladders
197.5/ X1-2-3/ X5

Scarecrows, Lu raises, pushups, weighted dips, pullups



2023 sessions ~
69 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2531

Post by Wilhelm » Sun Apr 09, 2023 10:37 am

Sunday Apr 9 2023

LBBS
315X 5,5,5

Scarecrows, Lu raises, pushups, weighted dips, pullups



2023 sessions ~
70 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2532

Post by Wilhelm » Mon Apr 10, 2023 3:55 am

So i'm doing my squat plan a little bit seat of the pants.

Post meet. lower weights and higher volume than my usual dubs and trips.
Not high volume by any normal standard, but it's relative.
Also still in a significant caloric deficit.

First 3 week micro was
(two days per week)
300lbs
5 triples day one
3 Fives day two
W2
310
same
W3
315
same.

I was mulling the next step yesterday and came up with still dropping down 10 lbs to start the next three weeks, which was the plan already.
But instead of repeating the 5X3/3X5 pattern, i'll do
305 4X4 day one (one rep more than cycle 1) and , 6,6,6 day two for 3 more reps.

Then back to 3s and 5s for weeks two and three with the same loading pattern, +10lbs, +5lbs, drop back 10lbs repeat.
So a net 5lbs increase every three weeks, and with the 4s and 6s for week one each time i drop back down for a new micro.

Keep running this until it needs to change.

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2533

Post by Wilhelm » Wed Apr 12, 2023 9:28 am

Wednesday Apr 12 2023

DL
435X2
365X 4,4,4,4,4

Scarecrows, Lu raises

Double was better this week than same weight last week.



2023 sessions ~
71 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
Last edited by Wilhelm on Thu Apr 13, 2023 7:51 am, edited 1 time in total.

cole
Registered User
Posts: 2824
Joined: Fri Oct 20, 2017 2:03 pm
Location: Ft Collins, Colorado
Age: 40

Re: Wilhelm's Will To Power

#2534

Post by cole » Thu Apr 13, 2023 5:43 am

Why the DL drop sets lighter this week than last week?

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2535

Post by Wilhelm » Thu Apr 13, 2023 5:51 am

cole wrote: Thu Apr 13, 2023 5:43 am Why the DL drop sets lighter this week than last week?
Week A of a new micro.
Next week will be 445X1 and 385 sets

Then 445X1 and 372.5 followed by 455 / 395

455 / 380
465/ 405

At that point i'll start the next 8 week block using the weights from the 2nd micro of this block.
Only the final (4th) micro of a block is heavier than where the prior block ended

I also am doubling the singles for now.
Perhaps i will do only 445X1 this next session, and double it the following week.
Have to see how it feels.
I have doubled 470 before.
last July, about a month before the back tweak
205lbs BW then vs 184 now.

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2536

Post by Wilhelm » Thu Apr 13, 2023 9:19 am

Thursday Apr 13 2023

Paused bench ladders ~ Start of new 3 week micro
202.5 / X1-2-3/ X3

Scarecrows, Lu raises



2023 sessions ~
72 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2537

Post by Wilhelm » Fri Apr 14, 2023 8:31 am

Friday Apr 14 2023
Still cutting

LBBS
305 4X4

Scarecrows, Lu raises



2023 sessions ~
73 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2538

Post by Wilhelm » Sat Apr 15, 2023 9:14 am

Saturday Apr 15 2023

Paused bench ladders
202.5/ X1-2-3/ X3

Scarecrows, Lu raises, pushups, weighted dips, pullups



2023 sessions ~
74 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2539

Post by Wilhelm » Sun Apr 16, 2023 10:26 am

Sunday Apr 16 2023

LBBS
305X 6,6,6

Scarecrows, Lu raises, pushups, weighted dips, pullups



2023 sessions ~
75 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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Wilhelm's Will To Power

#2540

Post by Wilhelm » Wed Apr 19, 2023 11:38 am

Wednesday Apr 19 2023

DL
445X1
385X 4,4,4,4,4

Scarecrows, Lu raises



2023 sessions ~
76 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

Locked