Stronger than the day before yesterday...

[Yomo]

back like I never left? ...what's going on TID! ...hope everyone's still healthy and still picking things up, and putting them down...

still lifting, still weak af, but slightly stronger...finished a hypertrophy block and currently prepping for an October USPA meet, PA's first USPA Drug Tested comp...will backtrack to the 1st week of prep...

 

[Yomo]

7/31/18

2ct Paused Squats

365 x 5 (Vid)
365 x 3

2ct Paused Bench

235 x 5 (Vid)
235 x 3

Deficit Deads

435 x 5 (Vid)
435 x 3

DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 323 Tempo - 3 x 15

Video
https://www.instagram.com/p/Bl51oa_Blkw/?utm_********ig_web_copy_link

-------------------------

8/2/18

Paused Front Squats

245 x 8, 245 x 8, 245 x 8 (Vid of 1st and 3rd set)

Incline Bench

205 x 4, 205 x 4, 205 x 4 (Vid of 1st and 3rd set)

Goodmornings

260 x 8, 260 x 8, 260 x 8 (Vid of 2nd set)

RDLs (stiff bar)

365 x 8, 365 x 8, 365 x 8 (Vid of 2nd set)

Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15

Video
https://www.instagram.com/p/Bl_BtMVh52y/?utm_********ig_web_copy_link

-------------------------

8/4/18

Weight = 190.2 lbs

Deads (Ohio DL Bar)

485 x 5 PR (Vid)

Paused Deads

445 x 5 PR (Vid)

Paused Bench

265 x 5 (Vid)

Paused SlingShot

295 x 5 (Vid)

Squats (+wraps)

435 x 5 PR (Vid)

Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Hammer Curls - 30lbs - 3 x 10
Seated Concentration Curls - 30lbs - 3 x 10
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

Video
https://www.instagram.com/p/BmEJ1mzBBv9/?utm_********ig_web_copy_link

 

[Yomo]

8/7/18

2ct Paused Squats (misloaded left side of bar, smh)

385 x 4
385 x 2 (Vid)

2ct Paused Bench

260 x 4 (Vid)
235 x 2

Deficit Deads (stiff bar)

450 x 4 (Vid)
450 x 2 (Vid)

DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 323 Tempo - 3 x 15

Video
https://www.instagram.com/p/BmL0J49hgGM/?utm_********ig_web_copy_link

-------------------------

8/9/18

Paused Front Squats

275 x 6, 275 x 6, 275 x 6 (Vid)

Incline Bench

205 x 4, 205 x 4, 205 x 4

Goodmornings

260 x 12, 260 x 12, 260 x 12 (Vid of 2nd set)

Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15

https://www.instagram.com/p/BmRBNbHBMqi/?utm_********ig_web_copy_link

-------------------------

8/10/18

Deads (Ohio DL Bar)

460 x 3, 460 x 3, 460 x 3 (Vid)

Paused Bench

255 x 3, 255 x 3, 255 x 3 (Vid of 2nd and 3rd set)

Squats (+wraps)

460 x 3 PR (Vid)

Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Hyperextensions - 3 x 15
*skipped curls and ab rollers

https://www.instagram.com/p/BmT5iJaBIIx/?utm_********ig_share_sheet&igsh****2eqz9nw0j39o

 

[Yomo]

8/14/18

2ct Paused Squats

405 x 3 PR (Vid)

2ct Paused Bench

275 x 3 (Vid)

Deficit Deads (stiff bar)

465 x 3 (Vid)

https://www.instagram.com/p/Bmd870AH91L/?utm_********ig_web_copy_link

-------------------------

8/16/18

Paused Front Squats

295 x 4, 295 x 4, 295 x 4 (Vid of 1st and 3rd set)

Reverse Hypers - 3x15
Face Pulls/Pull Aparts/OH Pull Aparts - 3x15 each

https://www.instagram.com/p/Bmi7huMBdq9/?utm_********ig_web_copy_link

-------------------------

8/18/18

Weight = 187.2lbs

Deads (Ohio DL Bar)

525 x 3, 525 x 2 PR (Vid)

Paused Deads

475 x 3 PR (Vid)

Paused Bench (close grip)

295 x 2 (Vid)

Squats (sleevs)

385 x 2, 405 x 2, 420 x 2 (Vid of top set)

https://www.instagram.com/p/BmoGPu9hxNN/?utm_********ig_web_copy_link

 

[Yomo]

8/21/18

2ct Paused Squats

415 x 2 PR (Vid)

2ct Paused Bench

305 x 1, 305 x 1

Deficit Deads (stiff bar)

485 x 2 (Vid)

DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

https://www.instagram.com/p/Bmv78t2hi15/?utm_********ig_share_sheet&igsh****5e9or0c4np8e

-------------------------

8/23/18

Paused Front Squats

315 x 2, 315 x 2, 315 x 2 (Vid)

Goodmornings

245 x 8, 245 x 8, 245 x 8

RDLs (stiff bar/+straps)

345 x 8, 345 x 8, 345 x 8

Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15

https://www.instagram.com/p/Bm1EbVoHCRA/?utm_********ig_share_sheet&igsh****g31i69gj612r

 

[Yomo]

8/25/18

Weight = 185.6 lbs

Deads (Ohio DL Bar)

550 x 2 PR (Vid)

Close Grip Bench (TnG)

315 x 1 (Vid)

Squats (+wraps)

475 x 1

https://www.instagram.com/p/Bm6EmRhB7Z0/?utm_********ig_share_sheet&igsh****1oqeijtsb8nwu

my shoulder has been a huge pain in the ass this prep...it basically popped out of place a couple weeks back, and Squatting is just making it worse...just gonna have to train smarter until my SSB comes in the mail.

 

[BrotherIron]

Be careful with your shoulder. That shit is no joke.

Good to see you still going strong.

 

[Yomo]

Be careful with your shoulder. That shit is no joke.

Good to see you still going strong.

Thanks BI....yea, doing my best to finish the prep while not making it worse, the SSB won't get here for another 2 weeks or so.

 

[PillarofBalance]

Got a link to the meet details?

 

[Yomo]

Got a link to the meet details?

http://www.uspa.net/national_events.html

Scroll down to October 6, Drug Tested PA, in Allentown

 

[Yomo]

8/28/18

2ct Paused Squats (sleeves)

435 x 1 PR (Vid)

2ct Close Grip Paused Bench

315 x 1 PR

Deficit Paused Dead (stiff bar)

500 x 1 PR

DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

https://www.instagram.com/p/BnB5BFAhx6m/?utm_********ig_web_copy_link

was not expecting this session to go as well as it did...played with hand placement and different grips until I finally found one that didn't aggravate the shoulder...

 

[5.0]

Glad to see you back Yomo. Serious weight being moved consistently still.... and @ #185!!!