Yomo - Stronger Than Yesterday

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

  1. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    9/29/17

    Front Squats

    135 x 10, 185 x 5, 225 x 3, 245 x 1
    275 x 6, 275 x 6, 275 x 6 (Vid of 2nd and 3rd set)

    Seated Overhead Press

    150 x 6, 150 x 6, 150 x 6 (Vid of 1st and 3rd set)

    Goodmornings

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

    RDLs

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

    Hyperextensions - 3 x 15
    Ab Rollers - 3 x 15
    Banded Hammer Curls - 3 x 15



    as well rested as I was yesterday, today was the absolute opposite...****ty sleep, long shift at work, and a cranky 9 month year old...tried my best to get in and out with this one...opted out of CG Floor Presses, right elbow was sore from yesterday's Squats, so didn't want to add any more strain. Flossed it pretty good before and after today's session. It only really hurt during full extension on OH work.
     
  2. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    Elbow's still not feeling 100%....went thumbs over, instead of around, and think it placed way too much stress on it...still flossing and mashing...not expecting any setbacks, just more of a pain in the ass type of thing, since it's been a while, literally, the longest I've ever trained without a setback.
     
  3. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    10/2/17

    Weight = 191.2

    Deadlifts

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

    Paused Bench

    185 x 5, 225 x 3
    260 x 3, 260 x 3, 260 x 3 (Vid of 2nd set)

    Squats

    225 x 5, 315 x 3, 365 x 1
    405 x 3 (Vid; bare knees)
    445 x 3 (Vid; +wraps)

    Banded Hammer Curls - 3 x 15
    Pull Aparts - 3 x 20
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15




    right elbow still iffy...flossed for better movement, but skipped rows to prevent added stress...session went well.
     
  4. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,500
    2,188
    Badass session. Pulls, bench, and squat all in one. That's work.
     
    Yomo likes this.
  5. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    Thanks...work capacity almost always improves when I dictate progression in a manner that almost goes against Total Volume as the driving factor. I'll see how I feel after I'm done this 2nd 5 week cycle.

    I'll be more than satisfied come December, if I can add 50+ lbs to my total, and am fairly confident 1,400 is within reach.
     
    BrotherIron likes this.
  6. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    10/5/17

    2ct Paused Squats

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

    2ct Paused Bench

    265 x 3 (Vid)
    235 x 3

    2" Deficit Deadlift (No Belt)

    460 x 3 (Vid)
    415 x 3

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



    elbow's feeling better...felt like a solid session.
     
  7. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    10/9/17

    Weight = probably fat

    Deadlifts

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

    2" Deficit Paused Deads

    445 x 3 (Vid)

    Paused Bench

    185 x 5, 225 x 3, 245 x 1
    280 x 3 (Vid)

    SlingShot Paused

    315 x 3 (Vid)

    Squats

    225 x 5, 315 x 3, 345 x 1
    385 x 3, 385 x 3, 385 x 3 (Vid of 1st and 3rd sets)

    Barbell Lever Rows - 60lbs - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15




    Back was super tight from sitting and driving for most of yesterday...Deads still moved fairly well...nothing to complain about today.
     
  8. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    10/12/17

    Paused Squats

    135 x 5, 225 x 3, 315 x 2, 345 x 1

    5ct Paused Squat

    415 x 1 (Vid)

    2ct Paused Squats

    385 x 2 (Vid)

    5ct Paused Bench

    295 x 1 (Vid)

    2ct Paused Bench

    275 x 2 (Vid)

    Deadlift (Stiff Bar)

    505 x 1 (Vid)



    today was rough...barely any sleep the day before, and a crazy schedule...had to rush through this one, so dropped extras, and skipped warmups for Bench and Deadlift...Deadlift was also supposed to be a top single of 485 from a deficit...have been lazy lately and forgot to make deficit blocks, so didn't have enough plates...went with the stiff bar and tossed an extra 20lbs on...thought it moved fairly well.

    backstory: I was expecting to get stuck on a 16hr shift, so my 7yr old didn't expect me to make his class presentation...lucky for me, got off shift @ 8am, got in this quick session, and surprised him at school...he was ecstatic...made my day that much better.
     
  9. fit_dynamite

    fit_dynamite TID Lady Member

    Oct 11, 2017
    86
    48
    Hi I'm new here. Thought I'd check out the training journals. You're my first stop. :) Great job on your lifts today! And I am sure your 7 year old was grinning from ear to ear. Doesn't take much for our kiddos to smile like that. Glad he was surprised!
     
    Yomo likes this.
  10. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    10/13/17

    Front Squats

    135 x 5, 185 x 3, 225 x 1
    295 x 2, 295 x 2, 295 x 2 (Vid of 1st and 2nd set)

    Seated OH Press (No Back Support)

    95 x 5, 115 x 3
    145 x 10, 145 x 10, 145 x 10 (Vid of 1st and 2nd set)

    Goodmornings

    250 x 8 (Vid)

    Close Grip Floor Press

    225 x 8 (Vid)

    Hyperextensions - 3 x 15
    Ab Rollers - 3 x 15



    After just over 6 years (2.5 of 4pm-12pm Tues/Wed OFF and 3.5 years of 12am-8am Mon/Tues OFF), I finally got a bid with Sat/Sun OFF...still on Graveyard shift...anyways, I start Monday with the new days off, so I'm moving what would have been Monday's session to Sunday, and will deload the rest of the week, before switching specific workout days...so, since I'm planning on hitting all comp lifts on Sunday, I decided to lower overall volume today and exclude RDLs, so I could enter Sunday feeling somewhat recovered...nothing to complain about today, other than OH Press felt heavier than expected.
     
  11. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    10/15/17

    Weight = 194.6

    Sumo Deads

    135 x 5, 225 x 5, 315 x 3, 405 x 1
    455 x 1 (Vid)
    505 x 1 (Vid)

    Conv Dead

    525 x 1 (Vid)

    Paused Bench

    185 x 3, 225 x 1
    295 x 2, 295 x 2 (Vid of 2nd set)

    Squats (Sleeves)

    225 x 5, 315 x 1, 345 x 1, 385 x 1
    420 x 2, 420 x 2 (Vid of 2nd set)

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



    Decided to give my lower back a break, so went Sumo up to 505, but had an itch for Conv, so went for a 525 single anyways, lol...session felt a bit harder than usual because of the 1 day break, instead of the 2 I'm so used to...otherwise, ready for this deload.
     
    fit_dynamite likes this.
  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,500
    2,188
    That bar is moving FAST in your sumo pulls.
     

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