Wilhelm's Will To Power

[Wilhelm]

Sat Sept 2 2023

Paused singles
217.5 X1
227.5 X1
237.5 X1
227.5 X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds

Shoulder was not too bad today.
Would like that trend to continue, but I’ll stay with the easy singles for now



2023 sessions ~
180 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 Sept 3 2023

Squat
285X3
315X3
335X 3,3
355X2
375X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds



2023 sessions ~
181 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 5 2023

Paused bench singles
217.5 X1
227.5 X1
237.5 X1
227.5 X1
227.5 X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds

Shoulder precludes much volume now, but also 237.5 moved poorly.
Got loose w/e
Next sesh I will go 232.5 top & just do 2 or 3 singles plus the 227,5 singles.
So a touch more volume & less intensity.
Want these moving well.
Shoulder is “better “ but still an impediment.





2023 sessions ~
182 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 6 2023

DL
320X3
350X1
405X1
375 for 12 singles

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds

Pleased to have the uneven rise ironed out on 405
Next week is 10 singles w/ 400, so I won’t add an extra top single



2023 sessions ~
183 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 7 2023

Paused bench singles
227.5 X1
232.5 X1
237.5 X1
232.5 X1
227.5 X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds

Viewed through the lens of my less than 100% but improving shoulder, this was a stellar session.



2023 sessions ~
184 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 8 2023

Squat
285X3
315X3
335X 3,3
355X2
365X1
385X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds



2023 sessions ~
185 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 9 2023

Paused bench singles
227.5X1
232.5X1
237.5X1
232.5X1
227.5X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds

Holding station



2023 sessions ~
186 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 Sept 10 2023

Squat
335X 3,3
355X2
365X1
385X1 shown

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds





2023 sessions ~
187 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 12 2023

Bench singles
227.5
232.5
237.5
232.5
227.5

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds

Bench remains stagnant at best.
Less pain from the shoulder through the day/night, but it isn't translating yet.
Really cannot do volume to any degree.
I just hope i can do better than 110kg at the meet.
107.5kg here was slower than on Saturday.

Deadlifts tomorrow.



2023 sessions ~
188 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 13 2023

DL
400 X 10 singles

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds



2023 sessions ~
189 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 14 2023

Bench singles
227.5
232.5
237.5
232.5
227.5

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds

Shoulder feels the least bad since it started being an issue.





2023 sessions ~
190 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 15 2023

Squats
325X3
342.5 X3,3
360X2
389X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 12,12,12 w/ last rep holds



2023 sessions ~
191 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 16 2023

Paused bench singles
227.5
237.5
232.5
232.5
227.5

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



2023 sessions ~
192 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 17 2023

Squat
232.5 X1,1,1

This is what i could manage after tweaking my back Friday.
Couldn't face logging it properly yesterday thus the IG post above.
Meet is November 11th and at this point i'm planning on still showing up for it.
I am also continuing to count all sessions regardless of the result.

Shoulder actually feels better.
If i hadn't hurt my back i'd be doing so good.
It's hard to not be depressed by that, but if i give in to that, i think my consistency would fail me, and i don't want to give up.
I find it very hard to picture myself lifting without the aim of competing, and i don't want to lose this life i have cultivated.

2023 sessions ~
193 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

[JohnHelton]

@Wilhelm, hang in there. The back will get better. You have many years of competition in front of you.

[Skid]

I've torn a hamstring twice before a major comp. Nothing more frustrating than an injury before a meet.

A tweaked back may fix itself in time for your meet though. Sometimes it's just a tight muscle pulling on your spine causing the pain. Perhaps try some muscle relaxants and anti inflammatories

[Wilhelm]

Thank you guys, @Skid @JohnHelton
I appreciate the kind words.

Tue Sept 19 2023

Paused ladders
200X 1-2-3 X3

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 18,18,18 ~ Doing these slower/less ballistic, and adding 6 reps per set


Shoulder good enough for rep work again.
Starting out moderately light.



194 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 20 2023

DL
225X10
275X3
315X3
350X1

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 18,18,18 ~ Doing these slower/less ballistic, and adding 6 reps per set

Back strain feeling better, but I’m taking it slowly



195 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 21 2023

Paused bench ladders
205X 1-2-3 X3 (Triples shown)

Scarecrows ~5lb plates 30,30,30 ~2 sets "Ws", 1 vertical
Lu raises ~ 5lb plates 20,20,20
Flat bench back extensions ~ 18,18,18 ~ Doing these slower/less ballistic, and adding 6 reps per set



196 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