Wilhelm's Will To Power

[Wilhelm]

Wed Nov 8 2023

DL W4
372.5 X 10 singles

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



2023 sessions ~
230 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 9 2023

Paused bench W6/D1
197.5 X3
220X1
197.5 X3,3,3,3

OHP
100X 5,5,5,5,10

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





2023 sessions ~
231 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 Nov 10 2023

Squat W5/D1
285X3
315X3
345X3

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



2023 sessions ~
232 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs


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 Nov 11 2023

OHP
102.5 X5 (not shown)
102.5 X6,6,6,6,6

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


Up 2.5lbs & 1 rep per set.
Did an extra set b/c 1st was only X5
Shoulder a little sore today, but still much improved
Looking for 6s next time as well, but with an AMRAP last set.
If the body permits



2023 sessions ~
233 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs


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 Nov 12 2023

Squat
285X3
315X3
345X3

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



2023 sessions ~
234 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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]

Mon Nov 13 2023

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

OHP
102.5 X6,6,7,6,6

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





2023 sessions ~
235 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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 14 2023

DL
382.5 X8 singles

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





2023 sessions ~
236 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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 16 2023

OHP
102.5 X6,6,6,6,6,9

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

Last set amrap X9 shown 1st
Some inhibition from shoulder soreness today



2023 sessions ~
237 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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 Nov 17 2023

Squat
290X3
320X3
350X3

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



2023 sessions ~
238 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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 Nov 18 2023

Paused bench
202.5 X3
227.5 X1
202.5 X3,3,3,3

OHP
102.5 X6,6,6,6,6,10

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

Day 1 of 2 of the end of the 2nd loading wave.
Struggled some w/ the single, but knew better than to try again today
Another chance Tuesday
Side crossover leg raises/rear hip extensions/back extensions
Shoulder less bad that at the worst, but still holding me back
If i get 112.5kg in the March meet i will call it a success.
At least with how it looks now.

On the other hand, i have had better days recently as well.
I'm just glad the shoulder has improved, and looks to be on an upward, if un-smooth trend





2023 sessions ~
239 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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 Nov 19 2023

Squat
290X3
320X3
350X3

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

First rep blues, got kicked out of position
Reeled it in from there





2023 sessions ~
240 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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]

[Wilhelm]

Tue Nov 21 2023

Paused bench
215X1
227.5 X1

Trunk rotations w/ plate ~ New movement. Adding it to the 6X week daily stuff. Video in prior post.
25lbs 10,10,10
Back extensions
12,12,12
Crossover side leg raises
20,20,20
Rear hip extensions
20,20,20

Just the single today.
Shoulder sore(er) from too much OHP
Silly me.



2023 sessions ~
241 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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 22 2023

DL Week 6
395 X 6 singles

Trunk rotations w/ plate ~ New movement. Adding it to the 6X week daily stuff. Video in prior post.
25lbs 10,10,10
Back extensions
12,12,12
Crossover side leg raises
20,20,20
Rear hip extensions
20,20,20



2023 sessions ~
242 Made/ *3 missed ~ One meet
*1 week break from squat and DL
Due to excess fatigue and injury warning signs

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]

Fwiw-

Since i post my lifts to my Youtube, and to IG, and keep a paper log, i am stopping keeping the log here and the bacxkup on BBM
I just spend too much time repeating myself.
I'll be using the first post of this log to keep my made/missed tally going forward.


May post meet results here.

[Wilhelm]

2023 sessions ~
271 Made/ *3 missed ~ One meet (10 pending just putting them in now)
*1 week break from squat and DL

I won't be keeping a tally anymore after this year.
Had a lot more sessions in 2023 from going to 3X bench for several months.
Won't be doing that anymore
Probably be in the 236 session range yearly going forward, with "extras" on off days as the flow goes.

My lifts are pretty well documented on my IG and YT now, as mentioned in the prior post.