Yomo - Stronger Than Yesterday

[Yomo]

Thanks!!! ...itching to get another one in by year's end.

 

[Yomo]

8/3/17

Weight = 186.4

Chin Ups - BW x 5 x 5
Inverted Rows - BW x 3 x 10
Dips - BW x 3 x 10
Hammer Curls - 30lbs x 3 x 10
Arnold Press - 40lbs x 3 x 10
Bulgarian Split Squats - BW x 3 x 10
Hyperextensions - BW x 3 x 10
Ab Rollers - BW x 3 x 10
OH Pull-Aparts - 3 x 10
Chest Level Pull-Aparts - 3 x 10


won't actually start my new program until next Thursday, but will most likely do this exact layout 3 -4 times until then just to keep my body in motion....I also have my eyes set on my next meet, December 10th.

 

[5.0]

What are you going to run for a program or who write it?

 

[Yomo]

What are you going to run for a program or who write it?

My own programming...Reverting back to my old style of linear progression...a more refined layout similar to last year when I hit PRs in all lifts.

 

[monsoon]

View attachment 8989

Congratulations man! Nice work

 

[Yomo]

Congratulations man! Nice work

I appreciate it Monsoon!

 

[Yomo]

8/10/2017

Weight = 185.2 lbs

Beltless Session

2ct Paused Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 305 x 1
320 x 6
320 x 3

2ct Paused Bench

135 x 5, 185 x 5
225 x 5
225 x 3

2" Deificit Deadlift

390 x 6
390 x 3

Barbell Lever Rows - (2) 35lb plates - 3 x 10
Ab Rollers - 3 x 15


Absolutely gassed...no preworkout, just oatmeal before...everything felt stupid slow, although nothing too hard, other than the 6th rep @ 320...left hip popped, sharp pain at my typical sticking point...was not an issue afterwards.

 

[Yomo]

8/11/17

Front Squat

135 x 5, 135 x 5, 185 x 3, 205 x 1
235 x 10, 235 x 10, 235 x 10 (Vid of 1st and 3rd set)

Seated OH Press (No Back Support)

65 x 5, 85 x 5, 105 x 3, 125 x 1
145 x 2, 145 x 2, 145 x 2 (Vid of 2nd and 3rd set)

Goodmornings

230 x 8, 230 x 8, 230 x 8 (Vid of 2nd set)

RDLs

280 x 8, 280 x 8, 280 x 8 (Vid of 2nd set)

Ab Rollers - 3 x 15

Left hip continues to click and pop...didn't hurt Front Squats, was more annoying than anything...still feel stupid rusty, just trying to get back into the swing of things

 

[5.0]

8/11/17

Front Squat

135 x 5, 135 x 5, 185 x 3, 205 x 1
235 x 10, 235 x 10, 235 x 10 (Vid of 1st and 3rd set)

Seated OH Press (No Back Support)

65 x 5, 85 x 5, 105 x 3, 125 x 1
145 x 2, 145 x 2, 145 x 2 (Vid of 2nd and 3rd set)

Goodmornings

230 x 8, 230 x 8, 230 x 8 (Vid of 2nd set)

RDLs

280 x 8, 280 x 8, 280 x 8 (Vid of 2nd set)

Ab Rollers - 3 x 15

Left hip continues to click and pop...didn't hurt Front Squats, was more annoying than anything...still feel stupid rusty, just trying to get back into the swing of things

A comp will do that I needed a few wks to recover fully. Enjoy the recovery time, you'll be balls deep in another program soon enough

 

[Yomo]

8/14/17

Weight = 183.8

Deadlifts

135 x 5, 225 x 5, 315 x 3, 365 x 1, 395 x 1
420 x 5, 420 x 5, 420 x 5 (Vid)

Paused Bench

135 x 5, 185 x 3, 225 x 1
240 x 5, 240 x 5, 240 x 5 (Vid of 2nd set)

Squat

135 x 5, 225 x 5, 275 x 3, 315 x 1
370 x 5 (Vid - Belt/Sleeves)
405 x 5 (Vid - Belt/Wraps)

Lever Rows - (2) 25lb plates - 3 x 10
Ab Rollers - 3 x 15

Back to reality...this one kicked my ass...back was crazy tight from wrenching on my car yesterday...otherwise felt great.

 

[5.0]

Reality sux, lol, but the solid lifting continues.

 

[Yomo]

Reality sux, lol, but the solid lifting continues.

just can't believe how beat up I feel...I'm starting this prep 10+ lbs lighter, so I have to make sure I eat in a way that helps me maintain and/or stay under 190 until I'm ready to peak.