Wilhelm's Will To Power

[Wilhelm]

Yeah, patience is key in situations like that, it's not always so easy. Good luck!

Thank you. : )

[Wilhelm]

Thur May 18 2023

Paused ladders
207.5 X1-2-3 / X5

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Going out for a 2 mile walk to try and get my back improving
Drastic measures lol



2023 sessions ~
93 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

[Wilhelm]

Fri May 19 2023

Rehab squats
275 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

2 mile walk w/ hills



2023 sessions ~
94 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

[Wilhelm]

Sat May 20 2023

Paused bench ladders
207.5 X1-2-3 / X5

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 7,7,7

2 mile walk w/ hills



2023 sessions ~
95 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

[Wilhelm]

Sun May 21 2023

LBBS ~ Rehab
275 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2 mile walk w/ hills



2023 sessions ~
96 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

[Wilhelm]

Mon May 22 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2 mile walk w/ hills

I don't tally these by themselves on Mon & Tue as sessions

2023 sessions ~
96 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

[Wilhelm]

Tue May 23 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,7
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2 mile walk w/ hills

[Wilhelm]

Wed May 24 2023

Kept my promise to myself and stayed light with deadlifts.
Back is feeling much better, but the kernel of the tweak is still there.
re-aggravated it last week with 315 triples
I had 275/285 4s in mind for today, but was clear i'd go with how things felt.
225 for 4s gave me some exposure, and felt a little twinge-y.
I still have squats going fairly well to complement this work, and it will be faster if i don't do stupid shit

I'm adding a 5th day of full upper accessories while the lower lifts are light.
May as well make some more progress there.

DL ~ Rehab
135X10 / 185X5 / 225 X4,4,4,4,4

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,7,8 ~ Bumped last set to 8, and will likely make them all 8s in the coming days
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s

2023 sessions ~
97 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

[Wilhelm]

Thur May 25 2023

Paused bench ladders ~ Week one (3 ladders) new weight
210 X 1-2-3 / X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X7,8,8
Pushups ~ 25,25,25
Pullups ~ 8,8,8 ~ Bumped these all to 8s



2023 sessions ~
98 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

[Wilhelm]

Pushups for 25 reps bodyweight were starting to feel pretty unproductive.
Added wife's 14lb weight vest and am doing 20 reps.
Reps are slower, so more of the rom is getting effective tension, and more of the reps feel "effective"
This is also day 7 in a row of my full upper circuit.
Scarecrows, Lu raises, pushups (now weighted), weighted dips, and pullups.

Dips are up to 8s all 3 sets w/ +55lbs.
I'll do the 8s for a while then go to +65 lbs and drop reps some and start the progression over.
Pullups are up to 8s as well, also 3 sets each day.
First 5 reps of each set are bar to chest.

On the weeks when i only have 3 bench ladders (two days) i may keep doing 6 or 7 days of full upper stuff.
Bench is getting heavier though, and on the 4 and 5 ladder weeks, i may have to have some more upper rest.
have to see how things develop.

[Wilhelm]

Fri May 26 2023

LBBS ~ Rehab. Just being patient.
275 X 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +55 X8,8,8
Weighted pushups 14lb vest 20,20,20
Pullups ~ 8,8,8



2023 sessions ~
99 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

[Wilhelm]

Sat May 27 2023

Paused bench ladders
210X 1-2-3 / X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20



2023 sessions ~
100 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

[Wilhelm]

Sun May 28 2023

LBBS
275 3X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65 X6,6,6 ~ Up 10lbs, down 2 reps to start the progression again
Weighted pushups 14lb vest 20,20,20
Pullups ~ 8,8,8

Back feels the best since i hurt it.
Keeping the same pattern on squats though.
Just getting exposures in.



2023 sessions ~
101 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



​

[Wilhelm]

Mon May 29 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Weighted dips ~ +65 X6,6,7 ~ Last set up one rep.
Weighted pushups 14lb vest 20,20,25 Last set up 5 reps
Pullups ~ 8,8,9 Last set up one rep

2023 sessions ~
101 Made/ 0 missed ~ One meet (Neutral count for today)

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 May 30 2023

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Weighted dips ~ +65 X6,6,7 ~ Last set up one rep.
Weighted pushups 14lb vest 20,20,25 Last set up 5 reps
Pullups ~ 8,8,9 Last set up one rep

2023 sessions ~
101 Made/ 0 missed ~ One meet (Neutral count for today)

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 May 31 2023

Back is feeling better for deadlifts.
That has been the most affected lift.
I've decided on a 10 week singles progression to 405lb at the end.
Today was 65% (of 405) for 15 singles, and that felt about right.
No undue strain, and i'm not worse off after doing it, as i have been in the last few weeks.
Having a progression and a specific goal is helpful too.
Meet isn't until next spring, so i may as well take the time i need to get myself sorted, and make the climb back from there.

DL
265 X 15 singles. Super short rest (SSPT)

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20

Weighted dips ~ +65 X6,6,7 ~ Last set up one rep.
Weighted pushups 14lb vest 20,20,25 Last set up 5 reps
Pullups ~ 8,8,9 Last set up one rep

2023 sessions ~
102 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

[Wilhelm]

Thur June 1 2023

Paused ladders
210 X 1-2-3 / X4

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20



2023 sessions ~
103 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

[Wilhelm]

Fri June 2 2023

LBBS
275 3X3

275 3X3
Just keep getting exposures, nice and deep.
back feeling much better, but still taking it slowly.



2023 sessions ~
104 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

[Wilhelm]

Sat June 2 2023

Paused bench ladders
210 X 1-2-3 / X4

No extras today



2023 sessions ~
105 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

[Wilhelm]

Sun June 4 2023

LBBS
275X3
305X3
315X3

Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
Weighted dips ~ +65lbs X6,6,7
Weighted pushups 14lb vest 20,20,25
Pullups ~ 8,8,9

Been rehabbing a back tweak for some time now.
Went over 300 today for the first time in a while.
Was hovering at 275 3X3 for weeks, and planned to do 275X3, 305X2, 315X1 today.
Got all those for triples instead.
This will be my new hover point for now.



2023 sessions ~
106 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