Yomo's Log...

[Yomo]

Congrats on pr and damn strong fronts man!

Thanks...repping that double felt great...really want 405 in the near future...long way to go...

 

[Yomo]

10/10/16

Weight = 195.2

Squat

135 x 5, 135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
365 x 3 (Vid - +belt here)
365 x 3 (Vid)
365 x 3 (Vid)
365 x 3 (Vid)
365 x 3 (Vid - Short pause on all reps)

Pause Bench

135 x 5
185 x 5
225 x 3
255 x 1
295 x 3 (Vid)
295 x 3 (Vid)
295 x 3 (Vid)
295 x 3 (Vid)
295 x 3 (Vid)

Deadlift (Complete Resets on all reps)

225 x 5
315 x 5
365 x 3
405 x 1
435 x 3 (Vid - + belt here)
435 x 3 (Vid)
435 x 3 (Vid)
435 x 3 (Vid)
435 x 3 (Vid)

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

(4 x 10 ) Ab Rollers

(5 x 10) Hyperextensions (10 sec hold last rep each set)



Today went much better than expected...really nothing to complain about...tried "complete" resets for the first time...actually felt like I was able to maintain similar speed through out all sets/reps...

 

[5.0]

Impressive work, kudos

 

[Yomo]

10/13/16

Weight = 194.9


2ct Pause Bench

135 x 5, 135 x 5
185 x 5
225 x 3
255 x 1
305 x 3 (Vid)

2ct Pause Squat

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

2" Deficit Deadlift

225 x 5
275 x 5
315 x 3
365 x 1
405 x 1
445 x 3 (Vid - +Belt)

T Bar Rows

(4) 35lb plates - 3 x 10

5 Supersets (60 sec rest)

Ab Rollers x 10
Side Bends x 10 (Each side - 40lbs)
Hyperextensions x 10 (5 sec hold last rep each set)

Another solid day...technically every top set was a 3 rep PR...I am also up to 5x10 Ab Rollers everyday, and the Superset finish was also done on Tuesday, which will become a norm every week...

 

[Yomo]

10/15/16

Weight = 194.7


Seated OH Press

45 x 5
75 x 5
95 x 5
115 x 3
140 x 8
160 x 6 (Vid)
170 x 3 (Vid)

Front Squat

115 x 5
155 x 5
185 x 3
225 x 1
245 x 8 (Vid)
275 x 6 (Vid - Beltless 6 rep PR)
295 x 3 PAUSED (Vid - Beltless 3 rep PR)

(3 x 10) T Bar Rows - (4) 35lb plates

(4 x 10) Hyperextensions (10 sec hold last rep each set)

(5 x 10 ) Ab Rollers

Happy with today...definitely went into the 6 rep Front Squat set way too fast after the 8 rep set...those higher rep sets test the hell out of my stamina...

 

[Yomo]

10/17/16

Weight = 194.4

Deadlift

135 x 5
225 x 5
315 x 3
365 x 2
395 x 1
415 x 1 (Belt added here)
465 x 5 rep PR (Vid)

Squat

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
345 x 1
385 x 1 (Belt added here)
415 x 1
450 x 1 PR (Vid)

Pause Bench

135 x 5
185 x 5
225 x 3
250 x 1
275 x 1
315 x 1
345 x 1 PR (Vid)

(3 x 10) T Bar Rows - (4) 35lb plates

(4 x 10) Hyperextensions (10 sec hold last rep each set)

(5 x 10 ) Ab Rollers

Easily my best session on the year...got plenty of rest, tossed back an energy drink, something I rarely do, and went to work...extremely happy with the way my bench has been feeling lately...

 

[Yomo]

10/1816

5 Supersets (60 sec rest)

Ab Rollers x 10
Side Bends x 10 (Each side - 40lbs)
Hyperextensions - +35lb plate x 10 (5 sec hold last rep each set)

10/20/16

2ct Pause Squat

135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
345 x 1 (+ Belt here)
375 x 1
405 x 1 (Forgot to press record)
405 x 1 (Vid)

2ct Pause Bench

135 x 5
185 x 3
225 x 1
265 x 1
295 x 1
325 x 1 (Vid)
325 x 1 (Vid)

2" Deficit Deadlifts

225 x 5
315 x 3
365 x 2
405 x 1
435 x 1 (+ Belt here)
485 x 1 (Vid)
485 x 1 (Vid)

(3 x 10) T Bar Rows - (4) 35lb plates

(4 x 10) Hyperextensions - +35lb plate

(5 x 10 ) Ab Rollers

Changed up today's session...instead of doubles with my normal +10lbs on each lift from the previous week, I switched to singles with +20lbs for Bench, +30lbs for Squat, and +40lbs for Deadlift...planning on finally taking a deload/recovery week next week...I rushed into both DL singles, and the spacing of the 25lbs plates threw me forward a bit....other than that, I think everything went well, considering each single was a PR...counting down the last couple of days I have left in my 20's....damn, time flies...

 

[Yomo]

10/27/16

Weight = 198.7 ()

Squat

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
345 x 1
385 x 1 (Vid - + Belt here)
425 x 1 (VId)

Pause Bench

135 x 5
185 x 5
225 x 3
250 x 1
275 x 1
315 x 1
335 x 1 (Vid)

Deadlift

225 x 5
315 x 5
385 x 2
435 x 1
475 x 1 (+ Belt here)
505 x 1 (Vid)

(3 x 10) T Bar Rows - (4) 35lb plates

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers

Long story short...took a week off and just enjoyed family time during my B Day weekend...ate too much, drank too much, and had a genuine good time with my family...much needed...I actually tweaked an intercostal muscle my last session, so the week off helped dramatically...decided to take all 3 lifts to 90% singles of weights I hope to reach by year's end...felt great being back at it...

 

[5.0]

The break did you good, we all need those. Some impressive goals for the Yomo and looking forward to seeing you get there

 

[Yomo]

The break did you good, we all need those. Some impressive goals for the Yomo and looking forward to seeing you get there

thanks 5...hoping for a strong finish in '16, setting up what will be my first taste of the platform in '17...

 

[Yomo]

10/29/16


Seated OH Press

45 x 5
75 x 5
95 x 5
115 x 3
135 x 1
155 x 5 (VId)
155 x 5 (VId)
155 x 5 (VId)


Front Squat (No Belt)

135 x 5
185 x 5
225 x 3
245 x 1
265 x 5 (Vid)
265 x 5 (Vid)
265 x 5

(3 x 10) T Bar Rows - (4) 35lb plates

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers

was still pretty beat up heading into this, still recovering from my 1st session back from a week off...everything went pretty good...ended up on my toes on the 3rd rep of the 2nd set of FS's, only real negative....and by the time I got to Ab Rollers, I wanted to quit...good feeling

 

[Yomo]

10/31/16

Weight = 198.2


Squat

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

Paused Bench

135 x 5
185 x 5
225 x 3
265 x 1
295 x 1
320 x 3 PR (Vid - damn near sold my soul for the 3rd rep)

Deadlift

225 x 5
315 x 3
365 x 2
385 x 1
405 x 1 (+ belt here)
435 x 1
455 x 1
480 x 3 PR (Vid)

(3 x 10) T Bar Rows - (4) 35lb plates

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers

Solid day overall...lower back was still toast from being back after a week off, so threw my belt on earlier than usual...took 97.5% of Thursday's Squat for a PR triple, and 95% of Thursdays Bench and Deadlift for PR triples...Bench almost got the best of me, but was able to finish and keep my ass down...time to eat, and get ready to take my boy out Trick 'r Treatin'