Yomo - Stronger Than Yesterday

[Goliac7]

Excellent work in here, as usual. Keep it up brother. I won't be around for a while, but I hope to see you hanging in here in a few months. Take care.

 

[Yomo]

Excellent work in here, as usual. Keep it up brother. I won't be around for a while, but I hope to see you hanging in here in a few months. Take care.

good luck with everything G.

 

[Yomo]

6/15/17

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1
400 x 2 (+belt)
375 x 2, 375 x 2 (no belt)

3ct Pause Squat

315 x 3, 315 x 3 (no belt)

Goodmornings

255 x 8, 235 x 8, 215 x 8

Floor Press

245 x 5, 230 x 5, 215 x 5

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


Weird day...weights moved fast, but just felt uncomfortable under the bar. Played around with grip and bar placement, didn't feel somewhat better until Paused Squats.

 

[5.0]

I have those days too, you fuk with everything but something still seems off. I'm usually guilty of the mental prep but I don't think that your case. Solid squats and gm's though!

 

[Yomo]

6/16/17

Pause Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3, 245 x 2
280 x 2 (Vid)
265 x 2, 265 x 2 (Vid)

3ct Pause Bench

250 x 3, 235 x 3 (Vid)

Legs Up Close Grip Bench (Paused)

225 x 8, 225 x 8, 225 x 8 (Vid of 1st and 3rd set)

Bent Over Barbell Rows

235 x 5, 225 x 5, 215 x 5

Skull Crushers - 60lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 60lbs - 3 x 15/10
Ab Rollers - 2 x 25

[video]

^^^Video


Right shoulder felt off, so all reps were done with a thumb length from center knurl grip...forgot how much more "pop" I get from the bottom at this hand placement...

 

[Yomo]

6/19/17

Weight = 187.8 lbs

Deadlift (Beltless)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1
455 x 2, 455 x 2 (Vid - Conv./Sumo)
425 x 2, 425 x 2, 425 x 2, 425 x 2 (Vid - Conv./Sumo/Conv./Sumo)

Deficit RDLs (Beltless)

305 x 8, 290 x 8, 275 x 8 (Vid of 305 set)

Front Squat (Belt and Sleeves)

295 x 5, 275 x 5 (Vid of 295 set)

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

tougher day than it looked...decided to go into this one without carbs...so, woke up @ 745am, ate 5 eggs, 4 slices bacon, 8oz coffee, and 24oz water, and at 1030am, drank my pre w/o (c4 and Green Mag) and started the session around 1115am...felt pretty lethargic throughout, so happy to hit all reps, including the added Sumo sets...

 

[Yomo]

6/20/17

Fluff

Rep Drop Supersets:

SS Wide Grip Chest Dips / Wide Push Ups - 5 sets - 75 Total Reps Each
SS Pull Ups / BW Tri Extensions - 3 sets - 45 Total Reps Each
SS Lying Barbell Pullovers (70lbs) / BW Wide Grip Inverted Rows - 3 sets - 45 Total Reps Each
SS Skull Crushers (75lbs) / BW Tricep Dips - 3 sets - 45 Total Reps Each
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 55lbs - 5 sets x 15/10
Ab Rollers - 3 x 15

 

[Yomo]

6/22/17

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1
385 x 1 (Vid, no belt)
435 x 2 (Vid, + wraps/belt)
405 x 2, 405 x 2 (Vid, + wraps/belt)

3ct Paused Squat

335 x 3, 315 x 3 (Vid of 335)

Goodmornings

275 x 8, 245 x 8, 215 x 8 (Vid of 275)

Floor Press

265 x 5, 235 x 5 (Vid of 265)

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

For the first time I weighed in under 190 after 3 meals, 1 snack, 1 pre w/o meal and a gallon of water. I typically keep track of weight on Mondays, right after wake up...heading in the right direction...hoping to see 185 either this upcoming Monday or the following.

 

[Yomo]

6/23/17

Paused Bench

135 x 5, 185 x 5, 225 x 3, 245 x 1
295 x 2 (Vid - back cramped bad on 2nd rep)
275 x 2, 275 x 2 (Vid)

3ct Pause Bench

265 x 3, 245 x 3 (Vid)

Legs Up Close Grip

235 x 8, 225 x 8 (Vid - long pause on final rep of each set)

Bent Over Barbell Rows

245 x 5, 235 x 5, 225 x 5

Skull Crushers - 60lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 60lbs - 3 x 15/10
Ab Rollers - 2 x 25

sticking to the closer grip (thumb length from center knurl)...feels better at this point, so might as well take it into the meet...back cramped really bad on the 2nd rep of 295...so every subsequent set featured a foot set up of front and in, rather than my typical back and out...

 

[Yomo]

6/26/17

Weight = 186.6

Deadlifts (Beltless)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1
405 x 1, 435 x 1 (Vid)
485 x 2 (Vid)
455 x 2, 455 x 2 (Vid)

Deficit RDLs (Beltless)

325 x 8, 305 x 8 (Vid of 325)

Front Squat (Sleeves/Belt)

305 x 4, 285 x 4 (Vid of 305)

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

Weight loss is moving in the right direction, even though I finally felt it's impact on Deads...last Beltless Dead session...just over 5lbs over with just over 4 weeks to go...

 

[5.0]

Big pulls Yomo. How do you feel about dropping the last 5lbs and keeping strength up?

 

[Yomo]

6/27/17

Fluff

Rep Drop Supersets:

SS Wide Grip Chest Dips / Wide Push Ups - 5 sets - 75 Total Reps Each
SS Pull Ups / BW Tri Extensions - 3 sets - 45 Total Reps Each
SS Lying Barbell Pullovers (65lbs) / BW Wide Grip Inverted Rows - 3 sets - 45 Total Reps Each
SS Skull Crushers (65lbs) / BW Tricep Dips - 3 sets - 45 Total Reps Each
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 5 sets x 15/10
Ab Rollers - 3 x 15