Yomo - Stronger Than Yesterday

Discussion in 'Member Online Journals' started by Yomo, Dec 27, 2016.

  1. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/15/17

    Dips - BW - 5 x 10
    Chin Ups - BW - 3 x 5
    Pull Ups - BW - 3 x 5
    Superset Wide Grip Barbell Curls/Reverse Barbell Curls - 45lbs - 5 x 15 each
    Hammer Curls - 30lbs - 3 x 10
    Cross Body Curls - 30lbs - 3 x 10
    Arnold Press - 30lbs - 3 x 10
    Overhead Pull Aparts - 3 x 20
    Hyperextensions - BW - 3 x 15
    Ab Rollers - 3 x 15
     
  2. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/17/17

    2ct Pause Squat

    135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
    335 x 5** (Vid)
    300 x 5 (Vid)

    2ct Pause Bench

    135 x 5
    230 x 5 (Vid)
    205 x 5

    2" Deficit Deadlift (Beltless)

    405 x 5 (Vid)
    365 x 5

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




    **shoulder went absolutely numb on the 5th rep @ 335...f'n weird as hell...honestly felt similar to when your foot falls asleep after sitting on the can for too long...in the vid you can literally see my left side almost cave right before I descend, and whatever tension I had was nonexistent coming out of the hole...the bar never slides out of place, and is still centered though...thought about bailing, but did what I could to rep it, though it forced a decent left knee cave...thankfully avoided injury.

    rolled my front delt and rhomboid, was not an issue afterwards...was gassed from a 16 hour shift the day before, so barely warmed up for Bench, and didn't at all for Deads in an effort to wrap the session up as quickly as possible.
     
  3. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/18/17

    Front Squat

    135 x 5, 185 x 3, 225 x 1
    245 x 8, 245 x 8, 245 x 8 (Vid)

    Seated OH Press (No Back Support)

    140 x 4, 140 x 4, 140 x 4 (Vid of 1st and 3rd set)

    Goodmornings

    230 x 8, 230 x 8, 230 x 8

    RDLs

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

    Ab Rollers - 3 x 15



    did not want to lift anything today...less than 12 hrs total of sleep since 6am Tuesday...actually came home, made my son breakfast, and crashed on the couch with my 8 month old for almost an hour...woke up close to 11am, got up and rushed to get ready to knock this session out, no preworkout...the Rogue Deadlift bar was delivered minutes before starting RDLs, unwrapped the sucker like a kid on Christmas and knocked em out...bar felt great...hoping to get at least 5 hrs sleep before shift tonight...
     
    5.0 likes this.
  4. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/21/17

    Weight = 187.4 lbs

    Beltless Session

    Deadlifts

    135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 415 x 1
    450 x 5 (Vid)

    2" Deficit Paused Deads

    410* x 5 (Vid)

    Paused Bench

    135 x 5, 185 x 3, 225 x 1
    255 x 5 (Vid)

    Sling Shot Paused Bench

    280 x 5 (Vid)

    Squat

    135 x 5, 225 x 3, 315 x 1
    345 x 5, 345 x 5, 345 x 5 (Vid of 1st and 3rd set)

    Barbell Lever Rows - (2) 25lb plates - 3 x 10

    Ab Rollers - 3 x 15



    strained an intercostal muscle...must have happened on Thursday...Stretched, rolled, and stretched and rolled my strong side some more since it happened...minor discomfort throughout the session, but nothing that negatively impacted the lifts..twisting motions hurt the worst...

    bad habit of setting too close to the bar...shins kept hitting and forced the bar to roll away and drift...gotta clean that up...*Deficit work was supposed to be 415 lbs, but forgot to add a 5lb plate on the right side...lost my balance on the 1st 2 reps...no shoulder discomfort during Squats...

    weight moving in the right direction...turned Sunday into a cheat day on back to backs weeks...
     
  5. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/22/17

    Dips - BW - 5 x 10
    Chin Ups - BW - 3 x 5
    Pull Ups - BW - 3 x 5
    Superset Wide Grip Barbell Curls/Reverse Barbell Curls - 45lbs - 5 x 15 each
    Hammer Curls - 30lbs - 3 x 10
    Cross Body Curls - 30lbs - 3 x 10
    Arnold Press - 30lbs - 3 x 10
    Overhead Pull Aparts - 3 x 20
    Hyperextensions - BW - 3 x 15
    Ab Rollers - 3 x 15
     
  6. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/24/17

    2ct Paused Squat

    135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
    345 x 4 (Vid)
    345 x 2 (Vid)

    2ct Paused Bench

    135 x 5, 185 x 3, 215 x 1
    240 x 4 (Vid)
    240 x 2

    2" Deficit Dead (No Belt)

    225 x 5, 315 x 3, 365 x 1
    420 x 4 (Vid)
    420 x 2 (Vid)

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




    nothing to complain about today, other than starting later than I would have liked and rushing through it...
     
  7. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/25/17

    Front Squat

    135 x 5, 135 x 5, 185 x 3, 225 x 1
    255 x 6, 255 x 6, 255 x 6 (Vid of 1st and 3rd set)

    Seated OH Press (No Back Support)

    95 x 5, 115 x 5
    135 x 6, 135 x 6, 135 x 6 (Vid of 2nd 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)

    Close Grip Floor Press

    215 x 8, 215 x 8, 215 x 8 (Vid of 2nd set)

    Ab Rollers - 3 x 15

     
  8. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/28/17

    Weight = 187.0

    Deadlift (No Belt)

    135 x 5, 225 x 3, 315 x 2, 365 x 1, 405 x 1
    435 x 3, 435 x 3, 435 x 3 (Vid)

    Paused Bench (Flats)

    135 x 5, 185 x 3, 225 x 1
    250 x 3, 250 x 3, 250 x 3 (Vid of 1st and 3rd set)

    Squat (Flats)

    135 x 5, 225 x 5, 315 x 3, 345 x 2
    380 x 3 (Vid - bare knees)
    420 x 3 (Vid - +wraps)

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



    solid day...everything moved well....tried flats on both Bench and Squats...hated them for Bench...I can't remember the last time I Squatted with flats with semi heavy weight, surprised how well they moved, just gotta work on not tea baggin the floor everytime.
     
  9. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    8/29/17

    Dips - BW - 5 x 10
    Chin Ups - BW - 3 x 5
    Pull Ups - BW - 3 x 5
    Superset Wide Grip Barbell Curls/Reverse Barbell Curls - 45lbs - 5 x 15 each
    Hammer Curls - 30lbs - 3 x 10
    Cross Body Curls - 30lbs - 3 x 10
    Arnold Press - 30lbs - 3 x 10
    Overhead Pull Aparts - 3 x 20
    Hyperextensions - BW - 3 x 15
    Ab Rollers - 3 x 15


    ------------------------------------------

    8/31/17

    2ct Paused Squat (Belt/Sleeves/Flats)

    135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
    355 x 3 (Vid)
    320 x 3 (Vid)

    2ct Paused Bench

    135 x 5, 185 x 3, 225 x 1
    250 x 3 (Vid)
    225 x 3

    2" Deficit Deadlift (No Belt)
    225 x 5, 315 x 3, 385 x 1
    435 x 3 (Vid)
    390 x 3

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




    Decided to ride with the flats again today on Squats...went better than expected...may switch back to Flats depending on progress...
     
  10. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Strong lifting, do you always do full body training?
     
  11. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    each workout contains the Big 3, or variant...I've always responded best to lower volume specificity.
     
    Muscle_g likes this.
  12. Yomo

    Yomo VIP Member

    Dec 18, 2015
    879
    254
    9/1/17

    Beltless Session

    Front Squat

    135 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1
    265 x 4, 265 x 4, 265 x 4 (Vid)

    Seated OH Press (no back support)

    75 x 5, 95 x 3, 115 x 1
    130 x 8, 130 x 8, 130 x 8 (Vid - last set paused reps)

    Good mornings

    230 x 8, 230 x 8, 230 x 8

    RDLs (30mm stiff bar)

    280 x 8, 280 x 8, 280 x 8

    Close Grip Floor Press

    215 x 8, 215 x 8, 215 x 8

    Ab Rollers - 3 x 15

     

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