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
Re: Wilhelm's Will To Power
Posted: Thu Nov 09, 2023 11:02 am
by 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
Re: Wilhelm's Will To Power
Posted: Fri Nov 10, 2023 7:35 am
by 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
Re: Wilhelm's Will To Power
Posted: Sat Nov 11, 2023 7:25 am
by 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
Re: Wilhelm's Will To Power
Posted: Sun Nov 12, 2023 8:07 am
by 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
Re: Wilhelm's Will To Power
Posted: Mon Nov 13, 2023 1:18 pm
by 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
Re: Wilhelm's Will To Power
Posted: Tue Nov 14, 2023 8:28 am
by 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
Re: Wilhelm's Will To Power
Posted: Thu Nov 16, 2023 10:21 am
by 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
Re: Wilhelm's Will To Power
Posted: Fri Nov 17, 2023 7:55 am
by 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
Re: Wilhelm's Will To Power
Posted: Sat Nov 18, 2023 3:30 pm
by 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
Re: Wilhelm's Will To Power
Posted: Sun Nov 19, 2023 10:52 am
by 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
Re: Wilhelm's Will To Power
Posted: Tue Nov 21, 2023 6:48 am
by Wilhelm
Re: Wilhelm's Will To Power
Posted: Tue Nov 21, 2023 8:23 am
by 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
Re: Wilhelm's Will To Power
Posted: Wed Nov 22, 2023 6:09 am
by 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
Re: Wilhelm's Will To Power
Posted: Tue Dec 05, 2023 8:49 am
by 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's last (log) post it
Posted: Sun Dec 17, 2023 2:53 pm
by 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.