Yomo - Stronger Than Yesterday

[Yomo]

5/22/17 (Beltless Session)

Weight = 193.1

2" Deficit Deadlift (Paused Below Knee)

185 x 5, 225 x 5, 275 x 3
320 x 5
370 x 5
415 x 5 (Vid)

2" Deficit RDLs

275 x 8, 275 x 8, 275 x 8 (Vid of 2nd set)

Paused Front Squats

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

Power Cleans

145 x 2, 165 x 2, 185 x 2 (Vid of 185 set)

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

One of those days...I woke up feeling like shit, started the session feeling like shit, and midway through, felt absolutely great...original session just called for a 5r top Dead set, but made the switch to Paused Deficits for more of a challenge...forgive the ugly Power Cleans, easily 2 years removed from any kind of attempt, but 185 moved easily...

 

[Yomo]

5/25/17

Squat (Sleeves/No Belt)

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

Squat (Belt and Wraps)

420 x 1, 420 x 1, 420 x 1 (Vid of 1st and 3rd single)

Goodmornings

250 x 8, 250 x 8, 250 x 8 (Vid of 2nd set)

Floor Press

225 x 5, 225 x 5, 225 x 5 (Vid of 1st and 3rd set)

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

solid session all around...Squats moved well, beltless 405 for 3 may be a beltless rep PR...wraps were a last minute thing, so took just over 95% of my Mock Meet's top squat for 3 singles which replaced paused squats...wraps were not pre tightened, literally wrapped my knees while they were unraveled...happy with speed and depth...

backstory: buddy of mine bought them, didn't like the coverage (they're only 2m), and I convinced him to sell them to me for $25...couldn't pass up brand new sig golds...will now have to change up progression based on a slight overload because "cheater" wraps...

 

[BrotherIron]

DAMN... Sig golds for 25. No one in their right mind would pass that up.

 

[Yomo]

DAMN... Sig golds for 25. No one in their right mind would pass that up.

Yea, exactly...I wanted 475 in sleeves before going to wraps, but screw it...I won't wrap for anything under 415 anyways...

 

[BrotherIron]

Yea, exactly...I wanted 475 in sleeves before going to wraps, but screw it...I won't wrap for anything under 415 anyways...

Why that number? Personally, I don't wrap till I'm >90% 1RM and as that number goes up so does when I begin to wrap. Enjoy the wraps.

 

[Yomo]

Why that number? Personally, I don't wrap till I'm >90% 1RM and as that number goes up so does when I begin to wrap. Enjoy the wraps.

just me being OCD about hitting a 2.5 BW Squat in sleeves...irrelevant I know...I cut 475 maybe an inch or two high last year, so fairly confident I'm close enough...

and thanks...any advice on progression? ...not too sure how to program, or maybe I'm just over thinking it...

 

[Goliac7]

Great find with the wraps, and solid work as always.

 

[BrotherIron]

just me being OCD about hitting a 2.5 BW Squat in sleeves...irrelevant I know...I cut 475 maybe an inch or two high last year, so fairly confident I'm close enough...

and thanks...any advice on progression? ...not too sure how to program, or maybe I'm just over thinking it...

No, it's not irrelevant. It's a goal and all goals have relevance.

I think you're overthinking it. Anyone who can squat 2.5x bodyweight doesn't need help programming.

 

[Yomo]

5/26/17

Comp Bench

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

3ct Pause Bench

250 x 5, 250 x 5 (Vid)

Legs Up Close Grip Bench

205 x 8, 205 x 8, 205 x 8 (Vid of 1st and 3rd set)

Bent Over Barbell Rows

215 x 5, 215 x 5, 215 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

went into this once pretty tired...woke up with a monster cramp in my right calf...had a pretty decent limp, but it didn't really hurt when planting my feet...shoulder felt a little funky after the "Comp" sets, so brought my grip 3 fingers in for the 3ct sets...and btw, low carbs suck...

 

[BrotherIron]

Instead of low carbs have you tried a carb rotation?

 

[Yomo]

Instead of low carbs have you tried a carb rotation?

I've always cycled high and lows in order to maintain...it is easily the best form of diet for me personally in order to move more and more weight progressively...but since I'm trying to see how close I can get to 181 within the next few weeks, I've been very strict with my carb intake which for me is under 100g...the goal is to get down to 181, and then revert back to carb cycling, albeit with a small tweak in macros, in order to maintain the lower weight..but without stating the obvious, energy levels are fairly low.

 

[Yomo]

5/29/17

Weight = 191.0

2" Deficit Paused Deadlift

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3
350 x 3
405 x 3 (Vid)
450 x 3, +Belt (Vid)

Deficit RDLs

295 x 8, 295 x 8, 295 x 8 (Vid of 2nd set)

Paused Front Squats (No Belt)

280 x 3, 280 x 3 (Vid)

Power Cleans

175 x 2
195 x 2 (Vid)

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

well...fairly close to puking today, and not because of the weights...have been taking c4 Pre W/O for the last 2-3 weeks (have been off stims for almost 2 years), but today took a sample of Mr. Hyde...didn't realize it contained over twice the amount of caffeine (419mg matrix; whatever the hell that means, instead of 150), on top of the cup and a half of coffee I had with breakfast...was jittery the whole damn workout...hated it...