Upper extras

[Wilhelm]

8/26/21
BB rows ~ Cheaty, hang, pull to navel
185 X8,8,8,8,8

8/28/21
Dips
+70X 3,3,3,3,2 e2mom

8/30/21
Dips
+70X 3,3,3,3,3 e2mom

[Wilhelm]

9/2/21
BB rows ~ Cheaty, hang, pull to navel
195 X8,8,8,8,8

9/4/21
Dips
+80X 1,1,1,1,1 emom

9/6/21
Dips
+80X 2,1,1,1,1 e2mom/emom

[Wilhelm]

9/9/21
BB rows ~ Cheaty, hang, pull to navel
200 X8,8,8,8,8

9/11/21
Dips
+80X 2,2,1,1,1 emom

9/13/21
Dips
+80X 2,2,2,1,1 e2mom/emom

[Wilhelm]

9/16/21
BB rows ~ Cheaty, hang, pull to navel
205 X8,8,8,8,8

9/18/21
Dips
+80X 2,2,2,2,1 emom

9/20/21
Dips
+80X 2,2,2,2,2 e2mom


2 plates for these early in 2022 probably. (8X8 still)
Not going to rush it befor the meet.
And no increase for next week.
These were heavy enough.

[Wilhelm]

9/23/21
BB rows ~ Cheaty, hang, pull to navel
205 X8,8,8,8,8

9/25/21
Dips
+80X 3,2,2,2,2 emom

9/27/21
Dips
+80X 3,3,2,2,2 e2mom

[Wilhelm]

9/30/21
BB rows ~ Cheaty, hang, pull to navel
210 X8,8,8,8,8

10/2/21
Dips
+80X 3,2,3,2,2 emom

10/4/21
Dips
+80X 3,3,3,3,2 e2mom


Up 5lbs
Two plates is not far off for these

[Wilhelm]

I had been dipping 5 triples with 80lbs, then i bumped to 90lbs, but just for singles as "finishing" before the meet.
Couple weeks out i stopped doing the dips to keep my arms fresh.
This Saturday i resumed, and had dropped them down to 70lbs.
I was so weak, and cut the triples shallow just to get through.
I did pick up a little neck/trap strain thing Saturday, so i'm think that could be a contributing factor as to the weakness.

In any case, today i knocked them down to 55lbs and started with 5 triples.
I'm just going to work to getting to higher reps sets this run, as late summer seems the earliest i will have a meet, and more of a hypertrophy approach is probably good, and i can move more to strength when the time is right.

Just going to add one rep to one set each session and see what i can do with the 55lbs.
I have three 10lb standard plates, and my two 35s i use for the dip belt, so the next jump is to 65
But yeah, gonna see what i can do with reps.

I'm also adding pullups back in after 10 months off of them
Stopped because of some distal bicep tendon soreness from overdoing session volume.
I was doing BB rows instead and just kept with those up to this last meet.

I'll be pulling pretty heavy twice a week for 27 weeks with MM 3 week, DL part only.
So pullups and Dips are my accessories for now.
Pullups plus rows plus two heavy DL days is more pulling than i want, and i can gauge and moderate my pullups for fatigue better than the rows.

I'll start logging everything here Thursday when the dip week ends.

[Wilhelm]

Sat 11/13/21
Dips
+70lbsX 3,3,3,3,3 ~ even with dropping the weight a little, these were very hard, i cut depth, & felt weak overall.
Had a little neck issue that may have contributed some, but went ahead with dropping to 55lbs next session, with the plan to work up to higher reps rather than just doing heavier triples.

Sun 11/14/21
Pullups bw
3,3,3,3,3 - easing back in after nearly a year off. will do 5 sets on a double progression rather than 8.

Mon 11/14/21
Dips
+55X 3,3,3,3,3
PU bw 4,3,3,3,3

Tues 11/16/21
PU bw 4,4,3,3,3,

Thur 11/18/21
Dips
+55 4,3,3,3,3

Dips are clean and deep/controlled
Not sure where i will takes reps at each weight, maybe 5-8.
Maybe more.
Will drop reps each load increase and work up again.

[Wilhelm]

Had a little neck issue and missed about a week's worth of these.
Luckily it didn'affect main lifts.

I'm using the opportunity of starting back in with low reps on pullups to be very strict and controlled.
Crossing ankles, no leg rising, nd keeping a very neutral head position.
My neck soreness thing made me aware of how i would look up at the top.
Paused top and bottom, and slow descent.

Dips i'm aiming to move to higher rep sets before adding weight this time around.


Sat 11-20 ~ Day i tweaked my neck
Dips
+55X 4,4,3,3,3
PU
BWx 4,4,4,3,3

Gap

Sat 11-27
Dips
+55X 4,4,4,3,3

Mon 11-29
Dips
+55X 4,4,4,4,3
PU
BWx 4,4,4,4,3

[Wilhelm]

Tue 11-30
PU
BWx 4,4,4,4,4

Thur 12-2
[b[Dips[/b]
+55X 4,4,4,4,4

Sat 12-4
Dips
+55X 5,4,4,4,4

Mon 12-6
Dips
+55X 5,5,4,4,4
PU
BWx 5,4,4,4,4

Wed 12-8
PU
BWx 5,5,4,4,4

Sat 12-11
Dips
+55X 5,5,5,5,4
PU
BWx 5,5,5,5,5

Mon 12-13
Dips
+55X 5,5,5,5,5
PU
BWx 6,5,5,5,5

Tue 12-14
Dips
+55X 6,6,6,6,6

[Wilhelm]

Thur 12-16-21
Dips
+55X 6,6,6,6,6

Sat 12-18-21
Dips
+65X 3,3,3,3,3

Sun 12-19-21
Dips
+65 4,3,3,3,3

Mon 12-20-21
Dips
+65X 4,4,3,3,3
PU
BWx 6,6,5,5,5

Tue 12-21-21
Dips
+65X 4,4,4,3,3
PU
BWx 6,6,6,5,5

Sat 12-25-21
Dips
+65X 4,4,4,4,3

Mon 12-27-21
Dips
+65X 4,4,4,4,4
PU
BWx 6,6,6,6,5

Tue 12-28-21
Dips
+65X 5,4,4,4,4

Thur 12-30-21
Dips
+65X 5,5,4,4,4
PU
BWx 6,6,6,6,6

[Wilhelm]

Sat 1-1-22
Dips
+65X 5,5,5,4,4

Mon 1-3-22
Dips
+65X 5,5,5,5,4
PU
BWx 7,6,6,6,6

Tue 12-21-21
Dips
+65X 5,5,5,5,5

Thur 1-6-22
Dips
+70X 2,2,2,2,2 ~ Easing into new weight. Still adding one rep to one set each session.
PU
BWx 7,7,6,6,6

[Wilhelm]

Sat 1-8-22
Dips
+70X 3,2,2,2,2

Sun 1-9-22
Dips
+70X 3,3,2,2,2
PU
BWx 7,7,7,6,6

Mon 1-10-22
Dips
+70X 3,3,3,2,2
PU
BWx 7,7,7,7,6

Thur 1-13-22
Dips
+70X 3,3,3,3,2
PU
BWx 7,7,7,7,7

Sat 1-15-22
Dips
+70X 3,3,3,3,3
PU
BWx 7,7,7,7,7

Sun 1-16-22
Dips
+70X 4,3,3,3,3
PU
BWx 7,7,7,7,7

Mon 1-17-22
Dips
+70X 4,4,3,3,3

[Wilhelm]

Thur 1-20-22
Dips
+70X 4,4,4,3,3

Sat 1-22-22
Dips
+70X 4,4,4,4,3

Sun 1-23-22
Dips
+70X 4,4,4,4,4

Mon 1-24-22
Dips
+70X 5,4,4,4,4
PU
BWx 7,7,7,7,7

Tue 1-25-22
Dips
+70X 5,5,4,4,4

[Wilhelm]

Thur 1-27-22
Dips
+70X 5,5,5,4,4
PU
BWx 7,7,7,7,7

Sat 1-29-22
Dips
+70X 5,5,5,5,4

Mon 1-31-22
Dips
+70X 5,5,5,5,5

Tue 2-1-22
Dips
+80X 2,2,1,1,1

Thur 2-3-22
Dips
+80X 2,2,2,2,2
PU
BWx 7,7,7,7,7

[Wilhelm]

Sat 2-5-22
Dips
+80X 3,2,2,2,2,

Sun 2-6-22
Dips
+80X 3,3,2,2,2

Mon 2-7-22
Dips
+80X 3,3,3,2,2
PU
BWx 7,7,7,7,7

Tue 2-8-22
Dips
+80X 3,3,3,3,2

Wed 2-9-22
+80X 3,3,3,3,3

Thur 2-10-22
+80X 4,3,3,3,3 ~ 4 reps w/ 80lbs is a pr, but so has been anything over one set of 3.

[Wilhelm]

[Wilhelm]

Sat 2-12-22
Dips
+80X 4,4,3,3,3

Sun 2-13-22
Dips
+80X 4,4,4,3,3

Mon 2-14-22
Dips
+80X 4,4,4,4,3
PU
BWx 7,7,7,7,7

Tue 2-15-22
Dips
+80X 4,4,4,4,4

Thur 2-17-22
+80X 5,4,4,4,4

Sat 2-19-22
Dips
+80X 5,5,4,4,4

Sun 2-20-22
Dips
+80X 5,5,5,4,4

[Wilhelm]

Started back in post meet at 70lbs on dips, low reps (left off at +90lbs 5 sets of 3)

Mon 3-28-22
Dips
+70X 2,2,2,2,2

Tue 3-29-22
Dips
+70X 3,2,2,2,2
PU
BWx 3,3,3

Wed 3-30-22
+70X 3,3,2,2,2
PU
BWx 3,3,3,3,3

Thur 3-31-22
Dips
+70X 3,3,3,2,2
PU
BWx 3,3,3,3,3

Sat 4-2-22
Dips
+70X 3,3,3,3,2
PU
BWx 4,3,3,3,3

Sun 4-3-22
Dips
+70X 3,3,3,3,3
PU
BWx 4,4,3,3,3

Mon 4-4-22
Dips
+70X 4,3,3,3,3
PU
BWx 4,4,4,3,3

Tue 4-5-22
Dips
+70X 4,4,3,3,3

Wed 4-7-22
Dips
+70X 4,4,4,3,3

[hector]

Wilhelm,

Do you think dips do anything for you that Skull crushers don't do when it comes to improving Bench press?
I ask because one of the few injuries I've ever gotten lifting has been from dips. I tried dips the other day for the first time in years and was surprised and happy to find I could do 5, full ROM, at rpe 7ish.

I also ask because whatever you're doing for your bench is working.