Yomo - Stronger Than Yesterday

[Yomo]

WEEK NINE - DAY ONE

1/26/17

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 1
420 x 1 (Vid)
385 x 1 385 x 1, 385 x 1, 385 x 1, 385 x 1 (Vids of 1st and 5th single)

2" Deficit Deadlift

420 x 4, 420 x 4, 420 x 4, 420 x 4, 420 x 4 (Vid)

Single Leg Split Squat - 45lbs - 4 x 10
T Bar Row - 145lbs - 4 x 10
(SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
(SS) Hyperextensions / Ab Rollers - 3 x 15

ehhh...back was still crazy tight today...the 420 was supposed to be for a double...wasn't confident I'd be able to stay tight enough to get it...program called for 85% of the double for 5 singles, since I bitched out, I upped it to 90%...Deads moved well, considering...

 

[Goliac7]

420x4 deficits ain't no joke. Nice work.

 

[Yomo]

420x4 deficits ain't no joke. Nice work.

Thanks....trust me...I was fried afterwards...

 

[Yomo]

WEEK NINE - DAY TWO

1/27/17

Bench

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

Pause Bench

275 x 1, 275 x 1, 275 x 1, 275 x 1, 275 x 1 (Vids of 1st and 5th single)

Close Grip Bench

250 x 4, 250 x 4, 250 x 4, 250 x 4, 250 x 4 (Vids of 1st, 3rd, and 5th set)

Floor Press

205 x 8, 205 x 8, 205 x 8, 205 x 8 (Vids of 1st and 4th set)

Dips - BW x 20, x 20, x 20, x 20
T Bar Rows - 145lbs - 4 x 10
3ct Plate Shrug - 45's - 4 x 10
BB Lateral Raise - 95lbs - 4 x 10
Ab Rollers - 3 x 15

Back still tight...couldn't utilize a foot tuck until I was very warmed up and heading into Close Grip...Bench strength is slowly coming back...

 

[Goliac7]

I gotta start doing some pause work. Next week thanks to your reminder.

 

[Yomo]

WEEK NINE - DAY THREE

1/30/17

Deadlift

185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 2, 405 x 1
435 x 1, 475 x 1, 515 x 1 (Vid)
435 x 1, 435 x 1, 435 x 1, 435 x 1, 435 x 1 (Vid)

Front Squat

265 x 4, 265 x 4, 265 x 4, 265 x 4, 265 x 4 (Vids of 1st, 3rd, and 5th set)

SLDL

275 x 8, x 6, x 6, x 6

Single Leg Split Squat - 45lbs - 4 x 10
T Bar Row - 145lbs - 4 x 10
(SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
(SS) Hyperextensions / Ab Rollers - 3 x 15

Not happy at all with today....every Dead felt heavy and slow...

 

[5.0]

We're never happy. On the plus side front squats looked fast and smooth.

 

[Yomo]

2/2/17

Back Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
335 x 6, 335 x 6, 335 x 6 (Vid of 3rd set)

2ct Pause Squat

300 x 6, 300 x 6, 300 x 6 (Vid of 3rd set)

Close Grip Bench

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

Good Mornings

135 x 10, 135 x 10, 135 x 10

T Bar Rows - 135 x 12, x 12, x 12
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

Rough day...officially back working graveyard shift....took tuesday off to rest my back...got through this one with little to spare...on a side note have been experimenting with grip when squatting...thumbs around, over, etc....yet to find my most comfortable form...

 

[monsoon]

1. Nice work
2. Graves suck ass
3. I tend to go with hook or thumbless on lighter sets, easier on my wrists. Then full grip on top sets.

 

[Yomo]

1. Nice work
2. Graves suck ass
3. I tend to go with hook or thumbless on lighter sets, easier on my wrists. Then full grip on top sets.

thank you....and yes they do....

I use a similar method...most top sets are thumbs around...I feel like I am able to keep the bar somewhat more secure and descend/ascend in a straighter path...kills my wrists on higher rep sets tho...

 

[Yomo]

2/3/17

Bench

135 x 5, 135 x 5, 195 x 5, 225 x 3
245 x 6, 245 x 6, 245 x 6 (Vid)

2ct Pause Bench

225 x 6, 225 x 6, 225 x 6 (Vids of 1st and 3rd set)

Floor Press

215 x 8, 215 x 8, 215 x 8 (Vids of 1st and 3rd set)

Dips - BW + 45lbs - 3 x 10 (Vid of last set)
T Bar Rows - 135lbs - 3 x 12
(SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 3 x 15

Back felt much better today...was able to keep my feet tucked with very little discomfort...

 

[Goliac7]

Good to hear the back is starting to treat you right. Keep up the hard work.