Wilhelm's Will To Power
Moderator: Chebass88
-
cole
- Registered User
- Posts: 2888
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: Wilhelm's Will To Power
nice wilhelm. good to take care but also good not to be too consevative. sometimes those inuries need a little tough love
-
Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Agreed, @cole
Keeping making the sessions w/ 275 was a good call, but time to move things along a bit.
Tue June 6 2023
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 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful
Pullups ~ 8,8,9
2023 sessions ~
106 Made/ 0 missed ~ One meet - Neutral tally
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
Keeping making the sessions w/ 275 was a good call, but time to move things along a bit.
Tue June 6 2023
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 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful
Pullups ~ 8,8,9
2023 sessions ~
106 Made/ 0 missed ~ One meet - Neutral tally
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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
So i just went ahead and did deadlifts today too.
Back feeling good, and it'sjust week 2 of 10 week SSPT singles for rehab.
Now tomorrow is rest day instead of today, and i have no outside chores.
Tue June 6 2023
DL
285 for 15 singles, super short rests. Just stand up, coupe breaths, and grab the bar again.
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 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful
Pullups ~ 8,8,9
2023 sessions ~
107 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
Back feeling good, and it'sjust week 2 of 10 week SSPT singles for rehab.
Now tomorrow is rest day instead of today, and i have no outside chores.
Tue June 6 2023
DL
285 for 15 singles, super short rests. Just stand up, coupe breaths, and grab the bar again.
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 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful
Pullups ~ 8,8,9
2023 sessions ~
107 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Thur June 8 2023
Paused bench ladders
No extras today
These are not supposed to move slowly.
The many months of cutting have made them selves felt, as these same triples moved much better 4 days ago.
In any case, i'm going to maintenance calories, and after Saturday's 5 ladders, i will likely do the full 3 week micro over with this same weight.
This was the last triple of the last ladder, and the only one that slowed this much, but it was lso the best looking one s far as positioning.
2023 sessions ~
108 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
Paused bench ladders
No extras today
These are not supposed to move slowly.
The many months of cutting have made them selves felt, as these same triples moved much better 4 days ago.
In any case, i'm going to maintenance calories, and after Saturday's 5 ladders, i will likely do the full 3 week micro over with this same weight.
This was the last triple of the last ladder, and the only one that slowed this much, but it was lso the best looking one s far as positioning.
2023 sessions ~
108 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Fri June 9 2023
LBBS
275X3
305X3
315 3X3
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 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful
Pullups ~ 8,9,10
Getting somewhat back to normal
2023 sessions ~
109 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
LBBS
275X3
305X3
315 3X3
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 25,25,25 ~ Bumped all sets to 25 reps. Last rep last set is reasonably close to failure.
Added weight seems to make these more useful
Pullups ~ 8,9,10
Getting somewhat back to normal
2023 sessions ~
109 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Sat June 10 2023
Paused bench ladders
210 X 1-2-3 / X5
Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
2023 sessions ~
110 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
Paused bench ladders
210 X 1-2-3 / X5
Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
2023 sessions ~
110 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Sun June 11 2023
LBBS
275X3
305X3
315 3X3
Top sets were a little unlovely today because of hesitancy w/ the back still.
And probably just not having gone "heavy" for a while now.
Deep though, getting full ROM exposure for the back.
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 25,25,30 ~ Last set up 30 reps
Pullups ~ 8,9,10
2023 sessions ~
111 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
LBBS
275X3
305X3
315 3X3
Top sets were a little unlovely today because of hesitancy w/ the back still.
And probably just not having gone "heavy" for a while now.
Deep though, getting full ROM exposure for the back.
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 25,25,30 ~ Last set up 30 reps
Pullups ~ 8,9,10
2023 sessions ~
111 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Wed June 14 2023
DL
285 for 15 singles
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 25,25,30 ~ Last set up 30 reps
Pullups ~ 8,9,10
Just did my 15 deadlift singles.
Didn't increase weight from last week, but after cutting the grass Monday, i managed to have a new spot in my back that was hurty.
Actually didn't even know how 2 plates would feel, but went to 285lbs for the 15 singles.
It really is just about getting back at this early stage.
If i can match my meet best by next spring's meet, two weight classes down, that is really my goal already.
So it's not going to be as hard as getting to that weight the first time.
All i can do by rushing now is make things worse.
2023 sessions ~
112 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
DL
285 for 15 singles
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 25,25,30 ~ Last set up 30 reps
Pullups ~ 8,9,10
Just did my 15 deadlift singles.
Didn't increase weight from last week, but after cutting the grass Monday, i managed to have a new spot in my back that was hurty.
Actually didn't even know how 2 plates would feel, but went to 285lbs for the 15 singles.
It really is just about getting back at this early stage.
If i can match my meet best by next spring's meet, two weight classes down, that is really my goal already.
So it's not going to be as hard as getting to that weight the first time.
All i can do by rushing now is make things worse.
2023 sessions ~
112 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Thur June 15 2023
Paused bench ladders
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 ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30 ~ Last set up 5 reps
Pullups ~ 8,9,10
I'm doing the three week bench micro again w the same weight.
Calories are up to maintenance now, but i need the reps to be crisper before bumping the weight up again.
2023 sessions ~
113 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
Paused bench ladders
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 ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30 ~ Last set up 5 reps
Pullups ~ 8,9,10
I'm doing the three week bench micro again w the same weight.
Calories are up to maintenance now, but i need the reps to be crisper before bumping the weight up again.
2023 sessions ~
113 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Fri June 16 2023
LBBS
275X3
305X3
315 3X3
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 25,25,30
Pullups ~ 8,10,10 ~ Bumped 2nd set up to 10
2023 sessions ~
114 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
LBBS
275X3
305X3
315 3X3
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 25,25,30
Pullups ~ 8,10,10 ~ Bumped 2nd set up to 10
2023 sessions ~
114 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Sat June 17 2023
Paused bench ladders
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 ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30
Pullups ~ 8,10,10 ~ Bumped 2nd set up to 10
2023 sessions ~
115 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
Paused bench ladders
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 ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30
Pullups ~ 8,10,10 ~ Bumped 2nd set up to 10
2023 sessions ~
115 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Sun June 18 2023
LBBS
275X3
305X3
315X 3,3,3
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 25,25,30
Pullups ~ 10,10,10 ~ All sets at10 reps now
2023 sessions ~
116 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
LBBS
275X3
305X3
315X 3,3,3
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 25,25,30
Pullups ~ 10,10,10 ~ All sets at10 reps now
2023 sessions ~
116 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Mon June 19 2023
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 25,25,30
Pullups ~ 10,10,10 ~ All sets at10 reps now
2023 sessions ~
116 Made/ 0 missed ~ One meet ~ Neutral tally 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
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 25,25,30
Pullups ~ 10,10,10 ~ All sets at10 reps now
2023 sessions ~
116 Made/ 0 missed ~ One meet ~ Neutral tally 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Tue June 20 2023
Paused bench ladders
210 X1-2-3 / X4
Flat bench back extensions
10,10,10
Benching early this week as i'm compressing the week to make room for appointment downstate Friday
2023 sessions ~
117 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
Paused bench ladders
210 X1-2-3 / X4
Flat bench back extensions
10,10,10
Benching early this week as i'm compressing the week to make room for appointment downstate Friday
2023 sessions ~
117 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Day two with these.
Improved technique, hips more over the edge, hands behind neck for more loading and better ROM, and a last rep hold.
Slid the counterweight back a few inches after this set.
When i start adding weight to these, i'll use a 45 rather than a 35 for the counterweight.
3 sets of 10 everyday for now.
Improved technique, hips more over the edge, hands behind neck for more loading and better ROM, and a last rep hold.
Slid the counterweight back a few inches after this set.
When i start adding weight to these, i'll use a 45 rather than a 35 for the counterweight.
3 sets of 10 everyday for now.
-
Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Wed June 21 2023
Dl
305 for 12 singles Rebuilding/rehabbing with SSPT singles
Flat bench back extensions
10,10,10
Plan is work back to 405 with the singles
2023 sessions ~
118 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
Dl
305 for 12 singles Rebuilding/rehabbing with SSPT singles
Flat bench back extensions
10,10,10
Plan is work back to 405 with the singles
2023 sessions ~
118 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Thur June 22 2023
LBBS
275X3
305X3
315X3
Flat bench back extensions
10,10,10
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 25,25,30
Pullups ~ 10,10,10 ~ All sets at10 reps now
Called it at one 315 triple rather than the 3X3 i've been rehabbing with.
Not because it felt bad, but because it felt fine.
The week has been compressed to allow for travel tomorrow, and i deadlifted yesterday, benched Tuesday (rest day normally) as well as i have added the back extensions starting 3 days ago.
This weight will be there for me next session
I got my exposure today, and that's what matters. #no setbacks
3 sets each -
Scarecrows, Lu raises, weighted pushups, weighted dips, pullups, back extensions
2023 sessions ~
119 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
LBBS
275X3
305X3
315X3
Flat bench back extensions
10,10,10
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 25,25,30
Pullups ~ 10,10,10 ~ All sets at10 reps now
Called it at one 315 triple rather than the 3X3 i've been rehabbing with.
Not because it felt bad, but because it felt fine.
The week has been compressed to allow for travel tomorrow, and i deadlifted yesterday, benched Tuesday (rest day normally) as well as i have added the back extensions starting 3 days ago.
This weight will be there for me next session
I got my exposure today, and that's what matters. #no setbacks
3 sets each -
Scarecrows, Lu raises, weighted pushups, weighted dips, pullups, back extensions
2023 sessions ~
119 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Fri June 23 2023
Paused bench ladders
210 X1-2-3 / X4
Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
2023 sessions ~
120 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
Paused bench ladders
210 X1-2-3 / X4
Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 15,15,20
2023 sessions ~
120 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
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Sun June 25 2023
LBBS
275X3
305X3
315X3
Flat bench back extensions
10,10,10
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 25,25,30
Pullups ~ 10,10,10
2023 sessions ~
121 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
LBBS
275X3
305X3
315X3
Flat bench back extensions
10,10,10
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 25,25,30
Pullups ~ 10,10,10
2023 sessions ~
121 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
Last edited by Wilhelm on Mon Jun 26, 2023 12:10 pm, edited 1 time in total.
-
Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Wilhelm's Will To Power
Mon June 26 2023
Flat bench back extensions
10,10,10
Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20 ~ Bumped first two sets to 20 as well.
Weighted dips ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30
Pullups ~ 10,10,10
2023 sessions ~
122 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
Flat bench back extensions
10,10,10
Scarecrows ~5lb plates 25,25,25 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20 ~ Bumped first two sets to 20 as well.
Weighted dips ~ +65lbs X6,6,7
Weighted pushups 14lb vest 25,25,30
Pullups ~ 10,10,10
2023 sessions ~
122 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