Wilhelm's Will To Power

[Wilhelm]

Fri Sept 22 2023

Squat
275X3
295X1
315X1 ~ Just feeling things out.

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20



197 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]

[Wilhelm]

Sun Sept 24 2023

Squat
315X1
335X1
355X1

Scarecrows ~5lb plates 30,30,30 ~1 set "Ws", 2 vertical
Lu raises ~ 5lb plates 25,25,25



198 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 Sept 26 2023

Paused bench singles
227.5
232.5

Back extensions w/ last rep holds
12,12,12,

Plan is just rest the shoulder and dial in what is possible for meet day.
No extra stuff, just warmup to singles.
It would be nice to at least hit my opener from last meet.
Still 7 weeks out, so we’ll see.
I forgot i was going to try advil before bench sessions now in the hope that it's somewhat neural inhibition shutting things down.. Next time.



199 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]

Wed Sept 27 2023

DL
320X1
380X1
403X1
412.5 X1
42.5 X1

Back extensions w/ last rep holds
11,13,12

Promised myself I wouldn’t re-hurt my back.
412.5 was the originally scheduled weight, and I am pleased to hit that,
8 singles was the RX, but I called it at 2 plus the 1 at 403.
Now I am good still for squats Friday and just continuing to work toward this meet, as well as States in March.





200 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 Sept 28 2023

Paused bench
207.5 X1
217.5X1
227.5X1
232.5 X1

Back extensions w/ last rep holds
12,12,12

Moved better than last sesh, and little to no shoulder pain on descent.
All things considered, I’ll be happy with this as an opener.
I expect things to improve over the remaining weeks until meet day.
Body weight will be way down, so improving my DOTS is still realistic.
I will take that win at this point.



201 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 Sept 29 2023

Squat
275X2
305X1
335X1
355X1
375X1

Back extensions w/ last rep holds
12,12,12



2023 sessions ~
202 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 Sept 30 2023

Paused bench singles
207.5 X1
217.5 X1
227.5 X1
232.5 X1 (Count collars for 106kg)

Back extensions w/ last rep holds
12,12,12

This weight is reliable at this point.
Little to no pain.
Just practicing, keeping stress low



2023 sessions ~
203 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 Oct 1 2023

Squat
315X1
345X1
365X1
385X1 (add collars= 175kg)

Back extensions w/ last rep holds
12,12,12



2023 sessions ~
204 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 Oct 3 2023

Paused bench singles
207.5
217.5
227.5
232.5 (add collars=106kg)

Back extensions w/ last rep holds
12,12,12

Shoulder not as great as last session, but I focused and the same weight moved pretty much the same.
I’ll take that today.



2023 sessions ~
205 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]

Wed Oct 4 2023

DL
315X3
350X1
385X1
405X1
413X1
425X1

Back extensions w/ last rep holds
12,12,12

Well, my back hurts, but I didn’t hurt my back, An important distinction.
Will revisit 425 next week



2023 sessions ~
206 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 Oct 5 2023

OHP
45X5
65X5
75X5
85X5
95X3
115X1
125X1

Back extensions
12,12,12
Lying side leg raises
15 each leg, 3 sets
Rear hip extensions
20 each leg, 3 sets

2023 sessions ~
207 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 Oct 6 2023

Laying off S/B/D until the 18th when i will start a new DL cycle.
Body very beat up.
I will be going back down to twice a week benching, and will keep OHP as a 3rd pressing day.
It's a fun change at this point, and may even help my shoulder.

OHP
45X5
65X5
75X5
85X5
95X3
115X1
125X1

Back extensions
12,12,12
Lying side leg raises
15 each leg, 3 sets
Rear hip extensions
20 each leg, 3 sets

2023 sessions ~
208 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 Oct 7 2023

Bench
Block 1 week 1 day 1
210X1
185X 5,5,5

Back extensions
12,12,12
Lying side leg raises
15 each leg, 3 sets
Rear hip extensions
20 each leg, 3 sets



2023 sessions ~
209 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 Oct 10 2023

Paused bench
Block 1 week 1 day 2
210X1
185X 5,5,5

Back extensions
12,12,12
Lying side leg raises
3 sets
Rear hip extensions
3 sets



2023 sessions ~
210 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks. Aches, pains, and strains break.

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 Oct 10 2023

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

Week off lower body main lifts



2023 sessions ~
210 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks. Aches, pains, and strains break.

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 Oct 12 2023

Back extensions
12,12,12
Lying side leg raises- diagonal
3 sets of 20
Rear hip extensions
3 sets of 20

OHP
85 - 5X5


**

Fri Oct 13 2023

Squat
265X3
295X2
325X1

Back extensions
12,12,12
Lying side leg raises- diagonal
3 sets of 20
Rear hip extensions
3 sets of 20

Block 1/ week1 / day1
Back after week off squats.
Shit felt heavy yo
Maybe Sunday i'll even hold position on 325



2023 sessions ~
211 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks. Aches, pains, and strains break.

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 Oct 14 2023

Paused bench
215X1
192.5 X3,3,3,3,3

Back extensions
12,13,13
Lying side leg raises- diagonal
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
212 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

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 Oct 15 2023

Squat
265X3
295X2
325X1

Back extensions
12,12,12
Lying side leg raises- diagonal
3 sets of 20
Rear hip extensions
3 sets of 20



2023 sessions ~
213 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

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 Oct 17 2023

Paused bench
215X 1,1
192.5 X3,3,3,3,3

Back extensions
12,12,12
Crossover side leg raises
3 sets of 20
Rear hip extensions
3 sets of 20
One arm KB rows



2023 sessions ~
214 Made/ 0 missed ~ One meet ~ 1 week off squat and DL before new blocks

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