Yomo - Stronger Than Yesterday

[Yomo]

2/6/17

Deadlift

185 x 5, 225 x 5, 275 x 5, 315 x 3, 345 x 1, 365 x 1
385 x 6, 385 x 6, 385 x 6 (Vid)

Paused Deadlift (Below knee)

345 x 6, 345 x 6 (Vid)

2" Deficit Deadlift

325 x 8 (Vid)

Front Squat

225 x 10, 225 x 10, 225 x 10 (Vids of 1st and 3rd 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

 

[Goliac7]

385x6 is like cardio... haha. Nice work man.

 

[Yomo]

2/7/17

Legs Up Close Grip Bench

135 x 10, 135 x 10, 185 x 8
AMRAP - 225 x 15, x FAIL
225 x 10, 225 x 10, 225 x 9, x FAIL, 225 x 7

Seated OH Press (No Back Support)

105 x 10, 105 x 10, 105 x 10

Dips - BW - 3 x 15
Hyperextensions - +45lb plate - 3 x 15
Ab Rollers - 3 x 15

 

[Yomo]

2/9/17

Weight = 192.2


Back Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 335 x 1
355 x 5, 355 x 5, 355 x 5 (Vid)

2ct Pause Squat (Parallel)

320 x 5, 320 x 5, 320 x 5 (Vids of 1st and 3rd set)

Close Grip Bench

235 x 8, 235 x 8, 235 x 8 (Vids of 1st and 3rd set)

Good Mornings

145 x 10, 145 x 10, 145 x 10

T Bar Rows - 145 x 12, x 12, x 12
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

Today went better than expected...needed 16oz of Coffee and a couple Pop Tarts for motivation...sleep has been sporadic lately...

Well...went "wide" stance for the first time in ages on Squats...they went better than expected, though no where near comfortable with them yet...and paused wide stance parallel squats are the devil...

I'd kill for critiques and pointers from much more experienced squatters as to improving the movement...any advice would be greatly appreciated...

 

[Goliac7]

Only thing that I noticed was that you had a "loose" lumbar on some of your reps. Everything looked solid when your chin was tucked and head neutral/ slightly looking up. I sometimes struggle with the same thing when I squat, and hear my training partners que me on it constantly. Maybe that's why it stuck out. Overall it looks pretty solid to me. I'm too much of a b*tch to look down between reps like you do.

 

[Yomo]

2/10/17


Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3
260 x 5, 260 x 5, 260 x 5 (Vid)

2ct Pause Bench

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

Floor Press

225 x 8, 225 x 8, 225 x 8 (Vid of 2nd set)

Dips - BW + 70lbs x 10, x 10, x 10 (Vid of 2nd set)
T Bar Rows - 145lbs - 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 was still sore from yesterday, so tossed the belt on for Bench...able to keep feet tucked, no pain...pretty good day...

 

[Yomo]

2/13/17

Deadlift

135 x 10, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1, 385 x 1
415 x 5, 415 x 5, 415 x 5 (Vid)

Paused Deadlift (Below Knee)

375 x 5, 375 x 5 (Vid)

2" Deficit Deadlift

355 x 8 (Vid)

Front Squat

230 x 10, 230 x 10, 230 x 10 (Vids of 1st and 3rd set)

T Bar Rows - 145lbs - 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

not much to report....decent day...

 

[Yomo]

2/14/17

Legs Up Close Grip Bench

135 x 10, 135 x 10, 185 x 8
AMRAP - 225 x 15 (Vid)
225 x 10, 225 x 10, 225 x 9, x FAIL, 225 x 9 (Vid)

Seated OH Press (No Back Support)

105 x 10, 105 x 10, 105 x 10

Dips - BW - 3 x 15
Hyperextensions - +45lb plate - 3 x 15
Ab Rollers - 3 x 15

 

[Yomo]

2/16/17

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 4, 385 x 4, 385 x 2, x 2 (Vid of 1st set and 3 reps into 2nd set before my Kindle died)

2ct Pause Squat

345 x 1, x FAIL

Close Grip Bench Press

250 x 8, 250 x 8, 250 x 8 (Vids of 2nd and 3rd set)

2ct Pause Squat

FAIL!!!

Today was hot garbage...worst session of the year easily...385 felt much heavier than it should have....my Wide Stance squat still feels crazy awkward...pitched forward bad on the final 385 set, reracked, counted to 15, walked it back out and grinded the last 2 reps way more than I should have...close grip moved well for the 1st 2 sets, then for whatever reason bar path took a shit on my 3rd set...was fed up...finally threw a temper tantrum after failing paused squats for a 2nd time and called it a day...

No sleep finally caught up to me...in a nutshell, for 10 weeks I was given FMLA for my newborn and grew accustomed to a normal sleep schedule and working out with caffeine pre workout, 2-3 hrs after waking up...the last 2 weeks I'm back to working graveyard and working out 12-13 hrs after waking up, with no caffeine pre workout...have been too stubborn to take it down a notch...will have to play with numbers and percentages...

 

[Goliac7]

On the bright side, you still hit the weights. They'll be there tomorrow.

 

[Yomo]

2/20/17

Weight = 193lbs


2" Deficit Deadlift (Beltless)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
365 x 1, 405 x 1, 435 x 1 ((Vid)
505 x 1 Beltless Deficit PR (Vid)

+bunch of fluff...


Tried my best to shake off my most recent failure of a session...

 

[monsoon]

Suggestion, when I was on midnights I had to lift before work. There was no way in hell my back could handle anything in the morning after work.