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
Re: Wilhelm's Will To Power
Posted: Wed Mar 29, 2023 11:28 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Thu Mar 30, 2023 10:13 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Fri Mar 31, 2023 8:07 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Sat Apr 01, 2023 10:51 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Sun Apr 02, 2023 10:33 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Wed Apr 05, 2023 11:31 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Thu Apr 06, 2023 12:25 pm
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Fri Apr 07, 2023 10:14 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Sat Apr 08, 2023 10:08 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Sun Apr 09, 2023 10:37 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Mon Apr 10, 2023 3:55 am
by Wilhelm
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.
Re: Wilhelm's Will To Power
Posted: Wed Apr 12, 2023 9:28 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Thu Apr 13, 2023 5:43 am
by cole
Why the DL drop sets lighter this week than last week?
Re: Wilhelm's Will To Power
Posted: Thu Apr 13, 2023 5:51 am
by Wilhelm
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.
Re: Wilhelm's Will To Power
Posted: Thu Apr 13, 2023 9:19 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Fri Apr 14, 2023 8:31 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Sat Apr 15, 2023 9:14 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Sun Apr 16, 2023 10:26 am
by Wilhelm
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
Re: Wilhelm's Will To Power
Posted: Wed Apr 19, 2023 11:38 am
by Wilhelm
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