Yomo's Log...

[5.0]

Pr's on all 3 lift!? Way to grind out bench, I was yelling at my phone there. I think I'll go eat, watching that made me hungry. Seriously good work!

 

[monsoon]

Damn man, setting prs every week! Be honest, you taking that deer antler velvet or boron or something?

 

[Yomo]

Pr's on all 3 lift!? Way to grind out bench, I was yelling at my phone there. I think I'll go eat, watching that made me hungry. Seriously good work!

ha, felt like the longest rep of my life....ate like a madman myself afterwards...

Damn man, setting prs every week! Be honest, you taking that deer antler velvet or boron or something?

 

[Yomo]

11/3/16

Weight = 197.8 (still trying to lose all this extra goodness, courtesy of too many cheesecake slices)

2ct Pause Bench

135 x 5, 135 x 5
185 x 5
225 x 3
255 x 1
285 x 6 (Vid)

2ct Pause Squat

135 x 5, 135 x 5
185 x 5
225 x 3
275 x 2
315 x 1, 315 x 1
355 x 6 (Vid - +belt here)

2" Deficit Deadlift

225 x 5
315 x 3
345 x 1
385 x 1
425 x 6 (Vid - +belt here)

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

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers

Today went well...surprisingly...only had about 7 hours of sleep in the 50 or so hours before this session...sleep has been much better lately, so shitty sleep the last couple of days caught me off guard...sucked....ended up tossing back 10oz of black coffee beforehand...

all completed sets were PRs, as will be all successful sets from here on out on my Mondays (Thursdays), for the next 4 weeks...progression will still be +10 lbs on all 3 lifts while decreasing each top set by a single rep until the top set reaches 3 reps...this method has really worked well for me lately...

 

[Yomo]

11/5/16

Seated OH Press

45 x 5
75 x 5
95 x 5
115 x 5
135 x 8
145 x 8
155 x 8

Front Squat

135 x 5
185 x 5
205 x 3
230 x 8
260 x 8


wasn't feeling well heading into this, and was in a rush anyways...top Front Squat set was supposed to be 280 x 8...with the way I was feeling, I stopped at 260 and called it a day...

 

[Yomo]

11/7/16

Weight = 197.1

Squat

135 x 5, 135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
345 x 1
375 x 1
405 x 5 PR (Vid, +Belt)

Pause Bench

135 x 5
185 x 5
225 x 3
255 x 1
275 x 1
315 x 4, x FAIL

Deadlift

225 x 5
315 x 3
365 x 2
405 x 1
435 x 1 (+ belt here)
475 x 3, x FAIL, x FAIL

Sinuses had me messed up...could not breathe well at all...Squats fell good until the 4th and 5th rep...crazy sinus pressure...it only got worse during Bench and Deads...failed attempts are well overdue, just hate that it felt like it was solely due to feeling like shit...

either way I really have to put together a plan for my Monday sessions...as of right now Thursdays and Saturdays are mapped out, and Mondays are typically a freestyle..will work on cleaning up my Monday training with predetermined numbers based off of Thursday's numbers...

 

[Yomo]

11/10/16

Weight = 196.5


2ct Pause Bench

135 x 5, 135 x 5
185 x 5
225 x 3
255 x 1
295 x 4, FAIL (Vid)
345 x 4 (Vid - Slingshot)

2ct Pause Squat

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

2" Deficit Deadlift

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

(3 x 10) T Bar Rows - 155lbs in plates

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers

Today went well...overloaded just over 15% and matched reps after the fail on bench...good day otherwise...

 

[5.0]

Always impressive work man! I think a lil distubed is in order for me too tonight. How do you like the slingshot ?

 

[Yomo]

Always impressive work man! I think a lil distubed is in order for me too tonight. How do you like the slingshot ?

SlingShot works great....really saves your shoulders, and helps enforce better form...I strictly use it with pauses however...I feel as if there's better carryover than simply utilizing it to move a weight you typically couldn't by relying on the "bounce" from the bottom...my sticking point, like many others, is a couple inches off my chest...it's been a while since I incorporated it on a regular basis, but when I do, it's for overload purposes, rather than for reps with a weight I'm already accustomed to...

 

[Yomo]

11/12/16

Front Squat (No Belt)

135 x 5
185 x 5
225 x 3
265 x 6 (Vid)
265 x 6 (Vid)

Seated OH Press

45 x 5
75 x 5
95 x 5
115 x 3
145 x 6 (Vid)
145 x 6 (Vid)

(3 x 10) T Bar Rows - 155lbs in plates

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers

Good day...no issues...widened grip for presses, seeing if it carries over better for bench...def made them harder than usual...

 

[Yomo]

11/14/16

Deadlift

135 x 5
225 x 5
315 x 3
365 x 2
405 x 1
435 x 1
475 x 4 PR (Vid, +Belt)

Paused Squat

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
365 x 1
405 x 1 (+Belt here)
435 x 1 PR

TnG Bench

135 x 10
185 x 8
225 x 6
245 x 4
260 x 2
275 x 10

(3 x 10) T Bar Rows - 155lbs in plates

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers

Somewhat pressed for time today...had to work out in the evening, rather than my typical 10-11am...couldn't believe how accustomed my body is to that specific timeslot...felt like absolute shit because of it...Fit this in, in just under an hour and a half...Deads moved faster than last week, had to grind for the 4th rep...once again winged it...just haven't had time to put together a mapped out Monday session...I know sooner or later this is gonna bite me in the ass...

 

[Yomo]

11/17/16

Weight = 196.3

2ct Pause Bench

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

2ct Pause Squat

185 x 5
225 x 3
275 x 2
315 x 1
335 x 1 (+Belt here)
375 x 4 (Vid)

2" Deficit Deadlift

225 x 5
315 x 3
365 x 2
405 x 1
445 x 4 (Vid, +Belt)

(3 x 10) T Bar Rows - 155lbs in plates

(4 x 10) Hyperextensions - +45lb plate

(5 x 10 ) Ab Rollers