Yomo's Log...

[Yomo]

Thanks 5...I'll take any form of progress at this point...gonna try to focus on losing some lbs too, see how long I can successfully stay under 190..

and FFDP has always been hit or miss for me...I either really like one of their songs or don't, ha...from what I've seen online of their recorded shows, they seem legit...should def be a solid show live...

 

[5.0]

I hear you on the hit or miss. Shinedown and sixx a.m. will be there too. Those numbers at under 190 will be even more impressive!

 

[OldManStrength]

I hear you on the hit or miss. Shinedown and sixx a.m. will be there too. Those numbers at under 190 will be even more impressive!

That concert sounds like a hell of time, I want to go...

 

[Yomo]

9/29/16

Weight = 195.8


2ct Pause Bench

135 x 5, 135 x 5
185 x 5
225 x 3
250 x 1
285 x 5 (Vid)

2ct Pause Squat

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

2" Deficit Deadlift

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

3 Supersets

T Bar Row (No Handle) - 4 35lb plates x 10

Alternating OH Y Pull / Pull Aparts (Black Band / 10 reps each)

Ab Rollers

3 x 10

Today was exactly what I needed...got decent sleep, came home from shift, warmed up, was hitting my Top Bench Set by 10:15am...was expecting some resistance, weakside trap is still very sore, and there is still some tenderness in my left pec, but went through the session without any pain or setbacks...only thing still bothering me is my left forearm/wrist area, still extremely tender and using wraps during squats hurt like hell...also started doing Ab Rollers 3 x 10, everyday since this past Tuesday...want to work my way up to 5 x 10 everyday...have really neglected my core lately...also purchased a roman chair for extensions, should be coming in over the weekend...

 

[5.0]

Those great days feel amazing! Thanks for the vids

 

[Yomo]

10/1/16


Seated OH Press

45 x 5
75 x 5
95 x 5
115 x 3
130 x 6
150 x 6 (Vid)
160 x 6 (Vid)

Front Squat (No Belt)

125 x 5
155 x 5
185 x 3
215 x 6
245 x 6 (Vid)
265 x 6 (Vid)

3 Supersets

T Bar Row (No Handle) - (4) 35lb plates x 10

Alternating OH Y Pull / Pull Aparts (Black Band / 10 reps each)

Ab Rollers

3 x 10

Decent day...still dealing with the wrist/forearm pain as you can see after the FS 265 set...

 

[Yomo]

10/3/16

Weight = 195.5


Sumo Deadlift

135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
435 x 1
455 x 1
475 x 3 (Vid +belt here)
475 x 3
475 x 3 (Vid)

Squat

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
345 x 1
385 x 3 (Vid + belt here)
385 x 3
385 x 3 (Vid)

TnG Bench

135 x 10
185 x 8
225 x 12
225 x 12 (Vid)
225 x 12
225 x AMRAP = 18 (Vid)

Pause Bench

305 x 2 (Vid)

Haven't tried Sumo in a while...hit a PR 3x3, but was form was really bad...been a while since I've had to open up the hips like that, . Squat went okay. Bench was done in higher reps to test the pec...still tight. And the double was just a fuck it, let me see how much left I have in the tank set.

 

[Yomo]

10/3/16 PT2

3 Supersets (60 sec rest)

T Bar Row (No Handle) - (4) 35lb plates x 10

Alternating OH Y Pull / Pull Aparts (Black Band / 10 reps each)

3 Supersets (60 sec rest)

Ab Roller x 10

Side Bends x 10 (each side) - 40lbs

Hyperextensions

3 x 10 (10 sec hold last rep each set)


Roman Chair came in...so assembled it, and added some filler to my day...

 

[Yomo]

10/6/16

Weight = 195.3


2ct Pause Bench

135 x 5, 135 x 5
185 x 5
225 x 3
250 x 1
295 x 4 (Vid)

2ct Pause Squat

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
365 x 2 (+ Belt)
365 x 2 (Vid - + Belt)

2" Deficit Deadlift

185 x 5
225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
435 x 4 (Vid - + Belt)


(3 x 10) T Bar Rows (No Handle) - (4) 35lb plates

(4 x 10 ) Ab Rollers

(5 x 10) Hyperextensions

Bench felt great...have really been working on keeping my feet "screwed" in and hips in place...Squats felt like hell as soon as I started warming up, so split the top set...Deads moved fairly well, but for some reason felt off balance...decent day, solid 2 hours....

 

[5.0]

More than decent Yomo!

 

[Yomo]

10/8/16

Front Squat

115 x 5
155 x 5
205 x 3
225 x 2
250 x 1
275 x 1
295 x 1
315 x 1
345 x 2 PR (Vid - + Belt)

3 Supersets (60 sec rest)

T Bar Row (No Handle) - (4) 35lb plates x 10

Alternating OH Y Pull / Pull Aparts (Black Band / 10 reps each)

4 Supersets (60 sec rest)

Ab Roller x 10

Side Bends x 10 (each side) - 40lbs

Hyperextensions

3 x 10 (10 sec hold last rep each set)

Trap was still bothering me, so got rid of OH Preses and focused on Front Squats...345 was only supposed to be a single, but untucked 'em and went for a 2nd...happy to be a little closer to a 2xBW F. squat...

 

[5.0]

Congrats on pr and damn strong fronts man!