Yomo - Stronger Than Yesterday

[5.0]

Nothing to add, it's all pretty impressive

 

[IronSoul]

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)

Lifts look good man! Nice work on those pauses, looked easy for ya. I've jammed some DMX on pandora the past two gym sessions lol then I hear him in your background. Been pumping me up


Sent from my iPhone using Tapatalk

 

[Yomo]

WEEK EIGHT - DAY ONE

1/19/17

Back Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 365 x 1
400 x 4 (Vid)
345 x 2, 345 x 2, 345 x 2, 345 x 2, 345 x 2 (Vids of 1st, 3rd, and 5th set)

2" Deficit Deadlift

395 x 5, 395 x 5, 395 x 5, 395 x 5, 395 x 5 (Vid)

Single Leg Split Squat - 45lbs - 4 x 10
T Bar Row - 135lbs - 4 x 10
(SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
(SS) Hyperextensions / Ab Rollers - 3 x 15

Ha...ended up on my toes on the 3rd 400 rep after my 'boxers' met their 'stretch' max..hahaha...changed tightie whiteez and finished the session...

 

[Goliac7]

Everything looks strong

 

[Yomo]

WEEK EIGHT - DAY TWO

1/20/17

Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3, 255 x 2, 275 x 1
300 x 4 (Vid)

Pause Bench

260 x 2, 260 x 2, 260 x 2, 260 x 2, 260 x 2 (Vids of 1st, 3rd, and 5th set)

Close Grip Bench

235 x 5, 235 x 5, 235 x 5, 235 x 5, 235 x 5 (Vids of 1st, 3rd, and 5th set)

Floor Press

185 x 10, 185 x 10, 185 x 10, 185 x 10 (Vids of 1st and 4th set)

Dips - BW x 15, x 15, x 15, x 15
T Bar Rows - 135lbs - 4 x 10
3ct Plate Shrug - 45's - 4 x 10
BB Lateral Raise - 95lbs - 4 x 10
Ab Rollers - 3 x 15

Today was good...was spent after this one...glad bench is taking a turn for the better recently...

 

[Goliac7]

Those numbers look great man.... 300x4 is strong. Keep killin it.

 

[Yomo]

Those numbers look great man.... 300x4 is strong. Keep killin it.

thanks...Bench has been a little frustrating lately...not that long ago I got this same set, but with 2ct pauses on each rep...

 

[Yomo]

WEEK EIGHT - DAY THREE

1/23/17

Deadlift

185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 2, 405 x 1, 435 x 1
485 x 4 PR (Vid)
415 x 2, 415 x 2, 415 x 2, 415 x 2, 415 x 2 (Vids of 1st, 3rd, and 5th set)

Front Squat

250 x 5, 250 x 5, 250 x 5, 250 x 5, 250 x 5 (Vids of 1st, 3rd, and 5th set)

SLDL

245 x 10, x 8, x 6, x 4

Single Leg Split Squat - 45lbs - 4 x 10
T Bar Row - 135lbs - 4 x 10
(SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
(SS) Hyperextensions / Ab Rollers - 3 x 15

Changed my top set last minute...the original plan was to match my best 4rm at my current BW...grew a pair, tossed on 10 more lbs, and got it anyways....felt good...was absolutely exhausted after this session...

 

[Yomo]

WEEK EIGHT - DAY FOUR

1/24/17

Seated OH Press (No Back Support)

45 x 5, 75 x 5, 95 x 5, 115 x 3, 135 x 1
170 x 4 (Vid)
145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2

SlingShot Pause Bench

225 x 6, 275 x 6, 315 x 3
330 x 4
330 x 2, 330 x 2, 330 x 2, 330 x 2 (Vids of 1st and 4th set)

Legs Up Bench

225 x 5, 225 x 5, 225 x 5, 225 x 5 (Vids of sets 2-4)

5ct Pause Legs Up Bench

225 x 5 (Vid)

Dips - BW x 20, x 20, x 20, x 20 (Vid of final set)
T Bar Rows - 135lbs - 4 x 10
3ct Plate Shrug - 45's - 4 x 10
BB Lateral Raise - 95lbs - 4 x 10
Ab Rollers - 3 x 15

First things first....what the holy hell?!!? ...my back cramped crazy during the first rep of the 170 set...I mean honestly, one of the most painful things I've ever had happen during any lift....it really didn't really subside until midway through the "Legs Up Bench" sets...it even stopped me from being able to utilize any real arch during Bench...looking forward to my day off tomorrow...non stop tennis ball rolling/foam rolling for the remainder of today...

 

[Goliac7]

Sucks about that back cramp... can't say I've ever had anything like that happen before. Way to push through.

 

[5.0]

Congrats with dl pr, you're moving good weight man!!!

 

[Yomo]

Sucks about that back cramp... can't say I've ever had anything like that happen before. Way to push through.

Thanks...yea, it was pretty vicious...caught me off guard, especially mid lift...

Congrats with dl pr, you're moving good weight man!!!

Thanks. Won't be happy until I'm moving 500 on a regular basis...