Yomo's Log...

[Yomo]

Thought I would start a log based on my current routine The "Big" Texas Method a.k.a. The Cowboy Method...tweaked the routine a bit, and decided to bench 2x a week and keep Pressing to just 1x instead of alternating the two...just finished 2 cycles of the 8/6/3 version of 5/3/1...

Wanting to compete at 198, currently at 199BW with a 2016 goal of totaling 1,500lbs... (only 18 months into PL'ing)


Warning used a lot of percentages...I know a lot of people hate em, lol...


12/17/15

Squat (started light like suggested, 60% of 90% of 5RM)

Warmed up to 10 Tops Sets of 250 for 5 reps (easier than expected, although with only 60 secs between sets, I was sucking air pretty good for the last 3 sets)

Bench (keeping it light since this cycle is more for Squat progress)

Warmed up to 85% of 90% of 5RM

3 sets of 250 for 5 reps

Deadlift

45% of 1RM

8 singles of 225 (somewhat cluster style, 5 breaths between singles)


12/19/15

Front squats (based on 90% of 1RM...starting at 55% with 5% jumps up to 75%, all single sets of 5 reps)

165 x 5
180 x 5
195 x 5
210 x 5
225 x 5

Press (Seated because basement ceiling is too low...all weights are cleaned from floor before sitting)

Warmed up to Top Sets of 135, 3 sets for 5 reps...

Finished off with 3 10 rep sets of ab rollers....

 

[Bullmuscle7]

Very fine! Welcome to the Log section Yomo!!!

 

[PillarofBalance]

Have you competed yet and if so what was your total? What are your 1rms currently

 

[Yomo]

Very fine! Welcome to the Log section Yomo!!!

Thx man!

Have you competed yet and if so what was your total? What are your 1rms currently

Yet to compete...all work is done solo in my basement...DL best of 460x5, Bench 365 tng/330 pause, and squat 435x3...only have videos of the 365 tng, and an old video of 445x3 DL...haven't maxed in a while...last was the 365 bench in September...really don't plan to max out singles for quite some time...just trying to mold my all around game...

 

[PillarofBalance]

Thx man!



Yet to compete...all work is done solo in my basement...DL best of 460x5, Bench 365 tng/330 pause, and squat 435x3...only have videos of the 365 tng, and an old video of 445x3 DL...haven't maxed in a while...last was the 365 bench in September...really don't plan to max out singles for quite some time...just trying to mold my all around game...

Not bad at all man. Wasn't suggesting max singles at all. Nobody on my programs performs those unless they are on the platform.

Make sure to check out the other logs. You will get a good glimpse of how a lot of other powerlifters are training from Westside to total custom programs.

One last question. Approximately how many poptarts are you consuming per day?

 

[Yomo]

Not bad at all man. Wasn't suggesting max singles at all. Nobody on my programs performs those unless they are on the platform.

Make sure to check out the other logs. You will get a good glimpse of how a lot of other powerlifters are training from Westside to total custom programs.

One last question. Approximately how many poptarts are you consuming per day?

Thx man...definitely will do...

Ha...I was faithfully consuming under 50 grams of fat for almost 2 full 531 cycles prior to the holidays...it's more like how many slices of pumpkin cheesecake am I consuming a day, which in return I reply, no comment...

 

[5.0]

Welcome to the logs! Solid baseline stats Yomo, how soon would you be looking to compete?

 

[Yomo]

12/21/15

Squat

Single 10 rep set (65% of current 1rm)

295 x 10 (Had a horrible 1st go at it...for whatever reason ran out of gas, completed 7...took 5 minutes off, got my head right and got an easy 10 reps my 2nd crack at it)

Bench

Single set of 5 (90% of current 5rm)

260 x 5 (all paused)

Deadlift

75% of 1rm

375 for 2 triples

Finished off with 3 sets of 15-count ab rollers, 5 down, 5 hold, 5 back...these sucked....

 

[Yomo]

Welcome to the logs! Solid baseline stats Yomo, how soon would you be looking to compete?

Appreciate the feedback...honestly I really am looking forward to this upcoming summer and tracking down anything available regardless of where I am at total wise...

 

[Bullmuscle7]

This is a hard game. You are doing great. Be patient.

The bench and deadlift were great. The squat will come.

 

[Yomo]

This is a hard game. You are doing great. Be patient.

The bench and deadlift were great. The squat will come.

Thanks...I try to accept progress, slow or fast, as progress regardless...

 

[Yomo]

12/24/15

Squat 67.5% of 90% of 1RM

140 x 5
190 x 5
220 x 3
250 x 1

10 sets of 275 x 4 (90 seconds rest in between sets)

Paused Bench 95% of upcoming Friday's 5RM attempt

140 x 5
190 x 5
225 x 1

3 sets of 250 x 5

Paused Sumo Deadlift 50% of 1RM

250 for 8 singles (still basically a 10 second rest in between reps)


Finally starting to find my groove with squats...recently made the switch to low bar, and after tweaking foot placement and hand placement, I think I found a pretty decent smooth spot as far as bar path and tempo during descent/ascent...the 10 sets were almost too easy...pretty happy with the session...