Yomo - Stronger Than Yesterday

[Yomo]

4/10/17

Deadlift (No Belt)

135 x 5, 225 x 5, 275 x 3, 315 x 1
355 x 8
330 x 10
300 x 6, 300 x 6, 300 x 6

2" Deifict RDLs

255 x 10, 255 x 10, 255 x 10

One Arm Barbell Rows - 60lbs - 3 x 15
SS Wide Grip BB Curls/Close Grip Rev. BB Curls - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25


another fairly easy day...I always at least reset my hips; this time all reps were done with a complete standing reset...took my time and worked on form/different cues.

 

[Yomo]

4/11/17

Front Squat (No Belt)

135 x 5, 185 x 5
215 x 8, 215 x 8, 215 x 8 (Vid)

Seated OH Press (No Belt/No Back Support)

95 x 5, 115 x 5
135 x 8, 135 x 9 (miscount), 135 x 8 (Vid)

SS Dips/Push Ups - 75 Total Reps Each
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 3 x 15/10
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 4 x 25

 

[Goliac7]

Nice work. I'm starting to like front squats more and more.

 

[Yomo]

4/14/17

Weight = 193.2

Pause Bench

135 x 5, 185 x 5, 205 x 3
225 x 8
210 x 10
195 x 6, 195 x 6, 195 x 6

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
345 x 8 (Vid)
320 x 12 (Vid)
295 x 10, 295 x 10 (Vid of 2nd set)


4/15/17

Legs Up Close Grip Bench

170 x 10, 170 x 10, 170 x 10

Good Mornings

235 x 10, 235 x 10, 235 x 10 (Vid of 1st and 3rd set)

Single Arm BB Row - 60lbs - 3 x 15
Wide Grip BB Curl - 3 x 20
Close Grip BB Reverse Curl - 3 x 20
3ct Plate Shrug - 45's - 3 x 10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

Short recap...rough couple of days. 16 Hr shift on Thursday, so combined Thurs and Fri's Top Sets, on Friday....probably should have rested and did it all today...was def not smart of me to go and try after maybe 3.5 hrs sleep since Wed night up until the Friday session...all reps were completed, but I was gassed...the reps started getting sloppy, so stopped the session after completing the designated sets, and combined the supplemental and accessory work today (4/15/17)

 

[Yomo]

4/17/17

Weight = 193.7

Deadlift (No Belt)

135 x 5, 225 x 5, 315 x 3, 345 x 1
395 x 3 (Vid)
445 x 3, 445 x 3, 445 x 3 (Vid)
415 x 3, 415 x 3 (Vid)

2" Deficit RDLs

235 x 10, 235 x 10, 235 x 10

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

All Deads were done with complete resets...everything moved fairly well today...amazing what 6.5 hrs of sleep can do...

 

[Goliac7]

That bench / squat session looked real rough. And deadlifts, as always, looked great.

 

[5.0]

Intensity every session. Pm if needed but how old are you Yomo? Maybe 10 yrs ago I could keep up

 

[Yomo]

Intensity every session. Pm if needed but how old are you Yomo? Maybe 10 yrs ago I could keep up

ha...only as old as you feel right? ...hit 30 this past Oct...but have only been strength training with any sort of consistency for the last 2 years, and lucky for me (knock on wood), it's been a long time since any kind of injury has slowed me down.

 

[Yomo]

4/20/17

Weight = 193.5

Squat

135 x 5, 185 x 5, 225 x 3, 275 x 1
305 x 8 (Vid)
285 x 10 (Vid)
260 x 6, 260 x 6, 260 x 6 (Vid of 1st and 3rd set)

Good Mornings

225 x 10, 225 x 10, 225 x 10 (Vid of 2nd set)

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

was pretty tired...took Tuesday off (on vacay) working on the car and house...then yesterday took the fam to the city and stopped by the Jurassic World exhibit at the Franklin...was pretty friggin' kewl...

3rd week of the new "program" (for lack of better words)...quick and easy today...felt good...

 

[Yomo]

4/21/17

Pause Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3
250 x 3 (Vid)
285 x 3, 285 x 3, 285 x 3 (Vid)
265 x 3, 265 x 3 (Vid)

Close Grip Bench

160 x 10, 160 x 10, 160 x 10

Wide Grip BB Curl - 3 x 20 - 65lbs
Close Grip BB Reverse Curl - 3 x 20 - 65lbs
3ct Plate Shrug - 45's - 3 x 10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

Bench has been a little frustrating lately...today was no different...finished all the reps, but grinded a few that should have flew up...

 

[Goliac7]

If 285x3 Paused is frustrating.... well, sign me up!

 

[Yomo]

4/24/17

Weight = 194.1

Deadlift (No Belt/Complete Resets)

135 x 5, 225 x 5, 275 x 3, 315 x 1
395 x 8 (Vid)
365 x 10 (Vid)
335 x 12 (Vid)

2" Deficit RDLs

275 x 10, 275 x 10, 275 x 10

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

other than the bar drifting away from me a couple of times today, everything moved well, nothing too heavy... complete resets have really helped me maintain similar speed throughout sets compared to just resetting hips in between reps..