Yomo - Stronger Than Yesterday

[Goliac7]

That's a lot of deadlifts. Haven't done that many reps in a lonnnggg time.

 

[Yomo]

That's a lot of deadlifts. Haven't done that many reps in a lonnnggg time.

as close to cardio-esque as I've been in a while.

 

[Yomo]

4/27/17 - Week 4 - Recovery

Warm up - Wall Squats / Push Ups / Planks

2ct Pause Squat

275 x 3

2ct Pause Bench

195 x 3, 195 x 3

2ct Pause Deadlift (Below Knee)

290 x 3, 290 x 3, 290 x 3

SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
Ab Rollers - 4 x 25



No Shoes, no socks, no sleeves, no belt...done in under 35 mins...recovery week came literally at the best time following back to back 16 hr shifts....as of yesterday, we lost the 2nd State LEO in under 3 months to another scumbag...

 

[Yomo]

4/28/17 - Week 4 - Recovery

Warm up - Wall Squats / Push Ups / Planks

2ct Pause Squat

260 x 3, 260 x 3

2ct Pause Bench

205 x 3

2ct Pause Deadlift (Below Knee)

305 x 3, 305 x 3

SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
Ab Rollers - 4 x 25


No Shoes, no socks, no sleeves, no belt...

 

[Yomo]

5/1/17 - Week 4 - Recovery

Warm up - Wall Squats / Push Ups / Planks

2ct Pause Squat

250 x 3, 250 x 3, 250 x 3

2ct Pause Bench

185 x 3, 185 x 3, 185 x 3

2ct Pause Deadlift (Below Knee)

315 x 3

SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
Ab Rollers - 4 x 25


No Shoes, no socks, no sleeves, no belt...

 

[Goliac7]

I like the recovery concept you're using. Keep up the good work.

 

[Yomo]

5/4/17

Weight = 195.7

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1
405 x 3, 405 x 3, 405 x 3

Good Mornings

215 x 10, 215 x 10, 215 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


Felt good to be back under heavier weight...but the time away def showed...had to grind pretty good for the 9th total rep...may add a couple singles @ 80% next time I take a recovery week...I think I have vids of all 3 405 sets and either 1 or 2 of the GMs sets...was too tired to mess with any of the recordings afterwards...will post later...

 

[Goliac7]

Still nothing to turn your nose up to. Nice work.

 

[Yomo]

405 x 3, sets 1 and 3, 2nd GM set from 5/4.

 

[Yomo]

5/6/17

Pause Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3
260 x 8 (Vid)

TnG

240 x 12 (Vid)
225 x 10, 225 x 10 (Vid of 2nd set)

Close Grip Bench

175 x 10, 175 x 10, 175 x 10

SS - Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10 - 65lbs
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 4 x 25

Another 16hr shift forced Friday's session to Saturday...burned most of my fuel on the 260 set...everything felt sloppy...not happy about it..

 

[Yomo]

5/8/2017 (Beltless session)

Deadlift (complete resets)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
370 x 8 (Vid)
340 x 10 (Vid)

2ct Pause Dead (complete resets)

315 x 5 (Vid)

Deficit RDLs

265 x 10, 265 x 10, 265 x 10 (Vid of 2nd set)

Front Squat

205 x 5, 225 x 5, 245 x 5 (Vid of 2nd and 3rd set)

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

not much to say...nothing heavy and everything moved well.

 

[5.0]

So how well do you think the recovery did you overall?