Yomo's Log...

[Yomo]

Nice overhead presses dude. I suck so bad at them. Dig the music, atleast someone else here isn't gay. Front squats on point too.

Thanks man...my PRs in the past @ 20lbs heavier, always involved OH Press, and Front Squats...so finally decided to add them back into the weekly rotation...my pressing felt really weak today, it's been a while...hell just 6 weeks ago, I went 3x3 with 170, and cleaned the starting rep from the floor...crazy how weak I get when I go over a month without OH...

I agree with Herm. Music is on point and I too suck really bad at OHP, it sucks having weak ass shoulders. Great work as always bro.

Thanks man...really hoping to boost my bench a bit more with the added OH work...

All 3 lifts on 1 day is beastly.

Thanks BI...experimenting with Def Convt on my Mondays, and Sumo on my Fridays, instead of all floor work in one day...

 

[ChrisLindsay9]

OH Pressing is interesting to me. It's one of those quintessential examples of how its treated differently by so many people who are strong benchers and/or have been in the PL game for varying amounts of time. Do you train it like a lift? Do you treat it like an assistance exercise? Do you cycle it in and out of your programming?

A lifting acquaintance suggested to me to bring it in to my programming gently and treat it as an accessory exercise and go from there (RPE 7 type intensity) and really work on form in the beginning - smooth pressing for long-term shoulder health.

But to definitely do it - and do it regularly. /$.02

 

[Yomo]

I don't look too deep into it other than, most guys that can OH Press a good amount can Bench a good amount, and it's no where near the other way around...

when my Standing OH Press reached 225 @ 205 BW for instance, I was able to hit a TnG 365....was only able to find a vid of a successful 350 ...

 

[Yomo]

6/20/16

Weight = 189.6

Pause Bench

135 x 10
185 x 5
225 x 3
250 x 1
275 x 1
300 x 2 (Vid)
280 x 3 (Vid)

Squat

135 x 5
185 x 5
225 x 5
250 x 3
275 x 2
315 x 1
335 x 1
375 x 3 (Vid - Belt/Sleeves - was supposed to be 2, but felt good enough for the 3rd)
350 x 3

Sumo Deadlift

185 x 5
225 x 5
275 x 5
315 x 3
365 x 2
415 x 1
465 x 2 (Vid - belt)
440 x 3 (Vid - belt)

DB Rows

40lbs x 20 x 5 sets

 

[Beedeezy]

Nice log bro and I enjoy the videos you add to your posts. For God's sake though, stop recording with a potato!

 

[Turbolag]

Nice work man!

Squat bench and desist on the same day! That's a nice session!

 

[ChrisLindsay9]

Strong work, Yomo. You really know how to push yourself with your programming man.

 

[Yomo]

Nice log bro and I enjoy the videos you add to your posts. For God's sake though, stop recording with a potato!

haha...thanks man...trust me, it's frustrating how hit or miss the camera on my Kindle can be...but the app to record and edit is so easy to use, I usually say screw it, and post it anyways...

 

[Yomo]

6/21/16

Fluff

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

BW Dips - Start @ (10 - multiples of 2) 30 reps per set = 60 Total Reps
30lb Cross Body Curls - Start @ (10 - multiples of 2) 30 reps per set = 60 Total Reps

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

Start @ (5) 45lb plate shrugs - each hand/10 sec hold = 15 reps per set = 30 Total Reps
40lb Arnold Press - Start @ (10 - multiples of 2) = 30 reps per set = 60 Total Reps

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

Ab Rollers - Start @ (20 - multiples of 4) = 60 reps per set = 120 Total Reps
Empty Barbell Curls - Start @ (20 - multiples of 4) = 60 reps per set = 120 Total Reps

Barbell Rows

135 x 15 reps x 5 sets
115 x 15 reps x 3 sets
95 x 15 reps x 1 set

(4) Supersets - Wide Grip BB Curls/Reverse CG BB Curls (45 Seconds between sets)

WG Curl x Empty BB x 15 / Reverse CG Curl x Empty BB x 10


only cut out the AMRAP BW DIP sets this week...


DONE

 

[Yomo]

6/23/16


2ct Pause Bench

135 x 5, 135 x 5
185 x 5
225 x 3

240 x 6 (Vid)

2ct Pause Squat

135 x 5
185 x 5
225 x 3
275 x 2

305 x 6 (Vid)

2" Deficit Deadlift (No belt)

185 x 5
225 x 5
275 x 3
315 x 2
335 x 1

375 x 6 (Vid)

^^^Bench/Squats

^^^Deads

Strongside bicep was killing me today after throwing the baseball around yesterday...so removed load drops, added 10lbs to all lifts from last week (+15lbs on Bench), and took all top sets to 6...

 

[ChrisLindsay9]

Not much to say, but good work. Really pushing those Full Power training days to good intensity.

 

[Yomo]

Not much to say, but good work. Really pushing those Full Power training days to good intensity.

Thanks CL...I'm having fun training variations on my Monday, and comp lifts on my Friday rather than lift specific days only...