Yomo - Stronger Than Yesterday

[Yomo]

ehhh...nothing special...just happened to work out so that it happened on a vacation week. But it def made the last 2 sessions prior to yesterday seem harder than they should have. Next time I may just reduce intensity rather than volume.

 

[Yomo]

5/9/17

SS Dips / Push Ups - 75 Total Reps Each
Skull Crushers - 75lbs x 10, 65lbs x 10, 55lbs x 10, BB x 3 x 10
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 5 x 15/10
SS 3ct Plate Shrug - 45's / BB Upright Rows - 65lbs - 3 x 10
Ab Rollers - 2 x 25

 

[Yomo]

5/11/17

Weight 194.6

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
355 x 8 (Vid)
335 x 11 (Vid - miscount, thought I hit 12)
310 x 10 (Vid)

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

day was a little harder than expected...not bad overall tho...the app on my potato cam (Kindle Fire) kept acting up, had me pretty frustrated...the record button kept delaying for some reason...

 

[Yomo]

5/12/17

Pause Bench

135 x 5, 135 x 5, 185 x 3, 205 x 1
235 x 8 (Vid)

2ct Pause Bench

215 x 10 (Vid)

5ct Pause Bench

205 x 6, 205 x 6, 205 x 6 (Vid of 1st and 3rd set)

Close Grip Bench

165 x 10, 165 x 10, 165 x 10

Skull Crushers - 55lbs - 5 x 10
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 3 x 15/10
3ct Plate Shrug - 45's
Ab Rollers - 4 x 25

decent day...bench felt better overall.

 

[Yomo]

5/15/2017

Mock Meet

Weight = 193.8

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
385 x 1 (1st Attempt)
405 x 1 (Vid - 2nd Attempt)
435 x 1 (Vid - 3rd Attempt)

Comp Bench

135 x 5, 185 x 3, 225 x 1, 245 x 1
275 x 1 (1st Attempt)
295 x 1 (Vid - 2nd Attempt)
315 x 1 (Vid - 3rd Attempt)

Deadlift

185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 435 x 1
465 x 1 (1st Attempt)
485 x 1 (Vid - 2nd Attempt)
515 x 1 (Vid - 3rd Attempt)

1265 Total...Attempts were based off of most recent 5rm, 3rm, and 2rm's....hit everything I selected which was the good...the bad was the ugly 3rd attempts...I want to blame the lack of energy on 3 weeks of low carbs (no more than 100g, and as low as 50g during the span)...tried my best to bury the squats and exaggerate the pauses on bench...forgot to weigh myself prior to lifting, so the 193.8 was afterwards...will continue to eat clean, but will bump carb intake to around 150 - 200g daily, see how far under 190 I can get myself in the next 6-9 weeks...

In the following weeks I'll focus more on smaller rep counts, and incorporate heavier supplemental work...my vacation selection was approved, so will finally pop my PW cherry July 30th...payed membership and ordered a cheap Inzer singlet...

 

[Yomo]

5/18/17

(Beltless Session)

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5
280 x 5
325 x 5
365 x 5 (Vid)

3ct Pause Squat

320 x 3, 320 x 3, 320 x 3 (Vid of 1st and 3rd set)

Goodmornings

225 x 8, 225 x 8, 225 x 8 (Vid of 2nd set)

Floor Press

210 x 5, 210 x 5, 210 x 5 (Vid of 2nd set)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25

still a little beat up from Monday's Mock Meet...but overall session went well...

 

[5.0]

5/15/2017

Mock Meet

Weight = 193.8

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
385 x 1 (1st Attempt)
405 x 1 (Vid - 2nd Attempt)
435 x 1 (Vid - 3rd Attempt)

Comp Bench

135 x 5, 185 x 3, 225 x 1, 245 x 1
275 x 1 (1st Attempt)
295 x 1 (Vid - 2nd Attempt)
315 x 1 (Vid - 3rd Attempt)

Deadlift

185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 435 x 1
465 x 1 (1st Attempt)
485 x 1 (Vid - 2nd Attempt)
515 x 1 (Vid - 3rd Attempt)

1265 Total...Attempts were based off of most recent 5rm, 3rm, and 2rm's....hit everything I selected which was the good...the bad was the ugly 3rd attempts...I want to blame the lack of energy on 3 weeks of low carbs (no more than 100g, and as low as 50g during the span)...tried my best to bury the squats and exaggerate the pauses on bench...forgot to weigh myself prior to lifting, so the 193.8 was afterwards...will continue to eat clean, but will bump carb intake to around 150 - 200g daily, see how far under 190 I can get myself in the next 6-9 weeks...

In the following weeks I'll focus more on smaller rep counts, and incorporate heavier supplemental work...my vacation selection was approved, so will finally pop my PW cherry July 30th...payed membership and ordered a cheap Inzer singlet...

Very excited for you Yomo! Are you shooting for the 181 class?!?

 

[Yomo]

Very excited for you Yomo! Are you shooting for the 181 class?!?

Thanks 5... Pretty hype, myself...Not really making a huge effort to drop weight, will most likely walk in my typical 190-195 bw... But I am eating much cleaner lately, so depending on how far below 190 I get, it's possible...

 

[Goliac7]

You've been tearing it up in here, Yomo. You'll do great at the meet.

 

[Yomo]

5/19/17

Pause Bench

135 x 5, 135 x 5, 185 x 3, 185 x 3
195 x 5
225 x 5 (Vid)
255 x 5 (Vid)

3ct Pause Bench

225 x 3, 225 x 3, 225 x 3 (Vid of 1st and 3rd set)

Legs Up Close Grip Bench

190 x 8, 190 x 8, 190 x 8 (Vid of 2nd set)

Strict Bent Over Barbell Rows

195 x 5, 195 x 5, 195 x 5

Skull Crushers - 55lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 55lbs - 3 x 15/10
Ab Rollers - 2 x 25

Body's pretty beat up...looking forward to the next 2 days off...

 

[Goliac7]

Don't get bored during your days off, always happens to me.

 

[Yomo]

Don't get bored during your days off, always happens to me.

yea...the itch to lift is always there, but changed my schedule a couple months back in order to keep weekends open for family stuff...but this was definitely a sit back and relax with the wife and kids kind of weekend, and much needed...