Yomo - Stronger Than Yesterday

[5.0]

BP envy!

 

[Yomo]

WEEK SIX - DAY THREE - 1RM Test Week

1/9/17


Front Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 245 x 1, 275 x 1
315 x 1

(SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
(SS) Hyperextensions / Ab Rollers - 3 x 15


WEEK SIX - DAY FOUR - 1RM Test Week

1/10/17

Seated OH Press (No back support)

45 x 10, 75 x 8, 95 x 6, 115 x 3, 135 x 1
185 x 1

SlingShot Pause Bench

225 x 8, 275 x 6, 315 x 3
365 x 1

3ct Plate Shrug - 45's - 1 x 15, 3 x 10
BB Lateral Raise - 95lbs - 1 x 12, 3 x 10
Ab Rollers - 3 x 15


Sinus issues and enjoying the NY Giants LOSS on Sunday maybe a little too much, really messed Monday up for me...I tapped out after the 315 Front Squat...Body said "No Mas"...

 

[Yomo]

WEEK SEVEN - DAY ONE

1/12/17

Back Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
385 x 6
330 x 3, 330 x 3, 330 x 3, 330 x 3, 330 x 3 (Vid)

2" Deficit Deadlift

370 x 6, 370 x 6, 370 x 6, 370 x 6, 370 x 6 (Vid)

(SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
Ab Rollers - 3 x 15

Today went well...forgot to press record on the Top Squat set...smh...treated the rest of the session almost as "speed work"...

also finished with the absurd low carb...pretty proud of myself, first time completing anything resembling a diet, and only veered off on 2 of the days out of the 6 weeks...carbs are now being upped from 30-50g daily, to 100-125g daily...

 

[Goliac7]

Nice work in here Yomo. I just read through and caught up on everything.

 

[Yomo]

WEEK SEVEN - DAY TWO

1/13/17


Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3, 245 x 1, 275 x 1
295 x 6 (Vid)

Paused Bench

250 x 3, 250 x 3, 250 x 3, 250 x 3, 250 x 3 (Vid)

Close Grip Bench

225 x 6, 225 x 6, 225 x 6, 225 x 6, 225 x 6 (Vid)

Dips - BW x 15, x 15, x 20 (Vid)
Ab Rollers - 3 x 15

Back was extra tight from yesterday's session, more than expected...decided to try Bench with the belt on and feet tucked...didn't feel too bad...happy with the session, especially the 295 set...

 

[IronSoul]

You're looking solid Yomo. Paused presses looked great man.


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[Yomo]

WEEK SEVEN - DAY THREE

1/16/17

Deadlift

185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 2, 405 x 1
455 x 6 (Vid)
385 x 3, 385 x 3, 385 x 3, 385 x 3, 385 x 3 (Speed Sets)

Front Squat

230 x 6, 230 x 6, 230 x 6, 230 x 6, 230 x 6 (Vid)

SLDL

225 x 12, x 10, x 8, x 6

Hyperextensions - 3 x 15

Bodyweight's down to 185...don't think I want to take it any lower...

 

[IronSoul]

Deads looked awesome, Yomo. You got that 455 pretty easy on the first few man. What was your last max? I envy all you big deadlifters


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[Yomo]

Deads looked awesome, Yomo. You got that 455 pretty easy on the first few man. What was your last max? I envy all you big deadlifters


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I actually haven't even pulled from the floor in almost 2 months...so it felt good getting that 6 at my lowest BW in a while...I did a couple of mock meet style sessions in late Oct, early Nov, last time I pulled anything over 500lbs, and haven't gone heavier than my 475 x 4 set shortly thereafter...

 

[IronSoul]

I actually haven't even pulled from the floor in almost 2 months...so it felt good getting that 6 at my lowest BW in a while...I did a couple of mock meet style sessions in late Oct, early Nov, last time I pulled anything over 500lbs, and haven't gone heavier than my 475 x 4 set shortly thereafter...

That's impressive man. How do you feel being lower in body weight?


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[Yomo]

That's impressive man. How do you feel being lower in body weight?


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Thanks...and I hate it...ha...at least I begin to look like I somewhat lift...about it...my comfort zone will always be 195-205...I'm too impatient to embrace the loss of strength and slow climb in adjustment...plus I just feel better overall @ 195+...joints, recovery, energy, etc...

 

[Yomo]

WEEK SEVEN - DAY FOUR

1/17/17

Seated OH Press (No Back Support)

45 x 5, 45 x 5, 95 x 5, 115 x 3, 135 x 1
155 x 6 (Vid)
135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3

SlingShot Pause Bench

225 x 7
275 x 7, 315 x 7 (Vid)
315 x 4, 315 x 4, 315 x 4, 315 x 4 (Vids of 2nd and 4th set)

Feet Up Bench

215 x 6, 215 x 6, 215 x 6, 215 x 6, 215 x 6 (Vids of 1st, 3rd, and 5th set)