Yomo - Stronger Than Yesterday

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

  1. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,405
    1,196
    Damn dude you flew thru those fronts like it was nothing and ohp looked like Bar weight only! Have you always used that grip for fronts or did you start out crossed grip and if so wtf did you do to get the mobility?
     
    Yomo likes this.
  2. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    Thanks 5! ...I have pretty bad shoulder mobility...can't get elbows much higher...wrist wraps help with any discomfort in the front rack, but I still stretch my wrists prior. I mash my forearms, triceps, delts, and chest which also contribute to better mobility afterwards. Cross armed always lead to bicep strains because of bad positioning and tendencies.
     
    5.0 likes this.
  3. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/4/17

    Weight = 188.4

    Deads

    135 x 5, 225 x 5, 315 x 3, 365 x 2, 415 x 1
    460 x 3 (Vid)

    Deads - 2" Deficit w/ 2ct Pause

    420 x 3 (Vid)

    Paused Bench

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

    Sling Shot Paused Bench

    295 x 3 (Vid)

    Squats (flats)

    135 x 5, 135 x 5, 225 x 3, 315 x 1
    355 x 3, 355 x 3, 355 x 3 (Vid of 1st and 3rd set)

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



    Happy with how everything moved today...nothing to complain about.
     
  4. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/7/17

    2ct Paused Squat

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

    2ct Paused Bench

    135 x 5, 185 x 3, 225 x 1
    255 x 2 (Vid)
    270 x 1 (Vid)

    2" Deficit Dead (No Belt)

    225 x 5, 315 x 3, 405 x 1
    445 x 2 (Vid)
    460 x 1 (Vid)

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



    fighting a sinus congestion/cold heading into this one....time to get a couple hours of shut eye, and wake up in time to catch NFL Kickoff before shift.
     
  5. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/11/17

    Deadlifts

    135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1
    435 x 1 (Vid)
    475 x 2, 475 x 2 (Vid)

    Paused Bench

    135 x 5, 185 x 3, 225 x 1
    275 x 2, 275 x 2 (Vid)
    ^^1st set thumbs length from center knurl, feet in front / 2nd set, pointer on rings, feet slightly tucked.

    Squats (flats)

    225 x 5, 275 x 3, 315 x 2, 345 x 1
    395 x 2, 395 x 2 (Vid)

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



    forgot to weigh myself when I woke up...energy level was LOW...3, 16 hour shifts in my last 6 work days.
     
  6. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/12/17

    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

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

    9/14/17

    2ct Paused Squat (flats)

    135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
    345 x 6 (Vid)
    345 x 3 (Vid)

    2ct Paused Bench

    135 x 5, 185 x 3, 225 x 1
    235 x 6 (Vid)
    235 x 3

    2" Deficit Deads (no belt)

    225 x 5, 315 x 3, 365 x 1
    415 x 6 (Vid)
    415 x 3

    Barbell Lever Rows - 80lbs - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    tank on E...coming off another 16hr shift yesterday, 4hrs sleep, another 8hr shift, and then this session @ 1130am...not looking forward to tomorrow's Front Squats...
     
  7. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/18/17

    Weight = 191.2

    Deads

    135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1
    440 x 5, 440 x 5, 440 x 5 (Vid of 1st and 3rd set)

    Paused Bench

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

    Squats

    225 x 5, 315 x 3, 345 x 1, 385 x 1, 405 x 1 (bare knees)
    435 x 3, 435 x 3 (Vid; +wraps)

    Reverse Hypers - 3 x 15



    Fighting a virus over the weekend...fever forced me out of Friday's session...definitely still did not feel anywhere near 100% today...Squats were supposed to be 430 x 5, but knew I wouldn't stand a chance so went with a 2x3 that was still fairly difficult. Skipped rows and ab rollers.
     
  8. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/22/17

    Front Squats

    135 x 10, 185 x 5, 225 x 3
    245 x 8, 245 x 8, 245 x 8 (Vid of 1st and 3rd set; 3rd set paused)

    Seated OH Press (Paused)

    95 x 5, 115 x 3
    140 x 4, 140 x 4, 140 x 4 (Vid of 2nd set)

    Goodmornings

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

    Close Grip Floor Press

    225 x 8, 225 x 8, 225 x 8 (Vid of 3rd set)

    RDLs

    305 x 8, 305 x 8, 305 x 8 (Vid of 2nd set)

    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    forced to miss another session...back to back 16 hr shifts on Wed and Thurs...without stating the obvious, it felt as if I was dragging along the entire session.
     
  9. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,405
    1,196
    Your work schedule is crazy, kudos on the lifting dedication and for excelling!!!
     
  10. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    Thanks 5...and yea...working midnight-8am is one thing, but these 16 hr shifts up to 4pm are killing me...staffing levels are crazy right now, but hoping the trend doesn't continue.
     
  11. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/25/17

    Weight = 190.2lbs

    Deads

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

    2" Deficit Paused Deadlift

    425 x 5

    Paused Bench

    275 x 5

    Paused SlingShot Bench

    295 x 5

    Squats (Flats)

    370 x 5, 370 x 5, 370 x 5



    Tablet died right after my top set of 5 and didn't feel like using my phone to record the rest....felt like **** throughout the session, and had to rush through it because I was running late and had to pick my son up from school. So, had to opt out of Rows, Hypers, and Ab Rollers as well as no warmup sets for both Bench and Squats...also lost balance on my last rep @ 475 just a bit, didn't notice bar somewhat crooked before the attempt.
     
  12. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/28/17

    2ct Paused Squats

    135 x 10, 225 x 5, 315 x 3, 345 x 1
    370 x 4 (Vid)
    370 x 2 (Vid)

    2ct Paused Bench

    250 x 4 (Vid)
    250 x 2

    2" Deficit Deads (No Belt)

    445 x 4 (Vid)
    445 x 2 (Vid)

    Barbell Lever Rows - 80lbs - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    actually got 6 hrs of sleep before shift, got off @ 8am, and still went into this session around 1130am feeling better than usual...was a little short on time so skipped warmups for Bench and Deads.
     

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