Yomo's Log...

[Yomo]

Im jelly, those pulls looked way too easy! Nice to see the kiddo down there with you, mine will come use the lat pull down then lay down on the bench and draw! Its great to expose them to healthy habits so young. Do you always pull sumo or mix it up with conv?

thanks 5...yea...the lil guy loves being around...especially during warm-ups when he helps me count reps...good stuff...

recently switched back to sumo as my dominant style...but love conventional accessory work...typically I go back and fourth between the two once I feel like I've stalled, and throughout the switch over time span they tend to help the other respective style immensely...

 

[Turbolag]

Nice deadlift session man!

 

[Yomo]

5/23/16

Weight = 189.3

Squat (Sleeves)

Air Squats with banded Y stretch held throughout set x 20
135 x 8
185 x 5
225 x 3
275 x 3
315 x 1
360 x 3 (Belt from here on out - Vid)
370 x 2
370 x 2 (Vid)
380 x 1 (Vid)
380 x 1
380 x 1 (Vid)
340 x 3 (Vid)
340 x 3 (Vid)
340 x 3 (Vid)

3 ct Pause Squat (Just sleeves)

275 x 2
275 x 2 (Vid)
275 x 2 (Vid)
275 x 2 (Vid)
275 x 2 (Vid)

Not a bad day....grinded alot more than I would have liked....left Dips from the session to try and keep my bicep pain under control for Thursday's Bench session...

 

[Yomo]

^^^date is supposed to be 5/30/16....not sure where to edit post...

 

[TenaciousA]

How are you feeling dude?

Sent from my SM-N910V using Tapatalk

 

[Yomo]

How are you feeling dude?

Sent from my SM-N910V using Tapatalk

No where near as good as you after that badass meet...congrats again...

But honestly better than expected... Bicep pain didn't flare or interfere with Pulls or Squats...

 

[ChrisLindsay9]

Good to hear the bicep decided to be nice. Lots of squats .... you really love the volume.

Would you mind if I play critic for one thing? It's not a big deal, but consider doing the 3ct paused squat without sleeves.

My reasoning is this, the lengthy 3ct paused squat is typically done to remove the stretch reflex and to isolate the glute/hams for the purpose of holding the pause and then exploding out of the hole. Unless the sleeves are for warmth and feel, but aren't very tight, then wearing them gives you some assistance coming out of the hole. I'm a big proponent of train like you compete, but this is an accessory/assistance exercise, so you may benefit more by just wearing the belt.

And as an aside, I am of the opinion, the lengthy pause squat also has the advantage of teaching/training trunk bracing with a belt, which is why I'm an advocate of suggesting them to new lifters who begin training with a belt - even at lower weights.

 

[Yomo]

Thanks CL...but actually the volume's no where near where I want it to be yet....not even close...especially for Squats, easily my worst lift....


but yea....sleeves are actually really just for warmth...add to the fact I'm too lazy to take the shoes off, than take the sleeves off, etc....ha...it's actually funny you mention the belt, because the reason I don't use it during the pauses is to build better core strength and practice correct activation...I'm horrible at activating glutes, core, and finishing through with the hips, all things I try to emphasize during paused Squats...

 

[Yomo]

5/31/16

Fluff

(5) Superset - Dips / 4ct Eccentric Curl (45 seconds between sets)

10 BW Dips = 50 Total Reps
10 4ct Ecc. Curls - 15 lbs = 50 Total Reps

(2) Drop Rep Supersets (60 seconds between sets)

Start @ (10 - multiples of 2) Empty Barbell Curls = 30 reps per set = 60 Total Reps
15lb 4ct Eccentric Hammer Curls - 5 reps down to 1 = 15 reps per set = 30 Total Reps

(2) Drop Rep Supersets (60 seconds between sets)

Start @ (5) 45lb plate shrugs - each hand/5 sec hold = 15 reps per set = 30 Total Reps
Start @ (10 - multiples of 2) Single Arm Arnold Press/30lbs = 30 reps per set = 60 Total Reps

(2) Drop Rep Supersets (90 seconds between sets)

Start @ (20 - multiples of 4) Ab Rollers = 60 reps per set = 120 Total Reps
Start @ (20 - multiples of 4) Oblique Twists = 60 reps per set = 120 Total Reps
Start @ (20 - multiples of 4) 30lb Side Bends = 60 reps per set = 120 Total Reps

(1) Drop Rep Superset

Start @ (10 - multiples of 2) BW Dips = 30 Total Reps
Start @ (5 down to 1) 4ct Ecc. 15lb Curls = 15 Total Reps

 

[ChrisLindsay9]

Thanks for the feedback. Personally, I'm still in the "skeptical" camp of whether belt-less squats help to improve core strength in the intermediate to advanced lifter - moreso than putting more weight on your back, with a belt, and doing reps.

But I have no data, nor do I even have a buttload of testimonials to support my position. And frankly, combining beltless squats with paused squats as an assistance lift actually makes some sense to me. So thanks for letting me soapbox a couple of times... I'll get back to reading your log and checking out those youtube vids of which I am a subscriber.

360 x 3 (Belt from here on out - Vid)
370 x 2
370 x 2 (Vid)
380 x 1 (Vid)
380 x 1
380 x 1 (Vid)
340 x 3 (Vid)
340 x 3 (Vid)
340 x 3 (Vid)

3 ct Pause Squat (Just sleeves)

275 x 2
275 x 2 (Vid)
275 x 2 (Vid)
275 x 2 (Vid)
275 x 2 (Vid)

That's good volume. You're short-changing the pause squats, but that was 2700 pounds of additional weight you moved after your belted squats. But you shouldn't.

You did more volume here than if you had done just a 5x5 day at 350lb (which would have been more apparent as a good volume day).

 

[UncleAl]

Nice work.

Interesting discussion between you and Chris about the sleeves and belt. I tend to keep the sleeves on because I'm too lazy to take them off, too. With the belt, I keep it off as long as possible on the way up to strengthen my core, but if feel my back straining during work sets (more often than not), I keep it on for drop sets.

 

[_3M_]

I typically keep my belt off until my first working set of both deadlifts and squats. I think it helps, basically just trains your body to brace your core which is a huge benefit when you throw on the belt.

Great work bro, making great progress.