Yomo's Wannabe Powerlifter Log...

Page 10 of 10 First ... 8910

  1. forced to skip yesterday's Front Squat/OH Press day due to a mandatory 16 hr shift..might just blow it off and head into Monday fresh...have way too much stuff to get done on Saturday, and won't be moving from my couch the following day thanks to NFL Sunday Ticket.


  2. Quote Originally Posted by Yomo View Post
    forced to skip yesterday's Front Squat/OH Press day due to a mandatory 16 hr shift..might just blow it off and head into Monday fresh...have way too much stuff to get done on Saturday, and won't be moving from my couch the following day thanks to NFL Sunday Ticket.
    There with you on the 16 hours shifts, specially working overnights and getting stuck with another 8 hours. They just kick my butt and takes me days to recover. Money is nice but for me would rather work on my days off to pick up OT.
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  3. 9/11/17

    Deadlifts

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

    Paused Bench

    135 x 5, 185 x 3, 225 x 1
    275 x 2, 275 x 2 (Vid)
    ^^1st set thumbs length from center knurl, feet in front / 2nd set, pointer on rings, feet slightly tucked.

    Squats (flats)

    225 x 5, 275 x 3, 315 x 2, 345 x 1
    395 x 2, 395 x 2 (Vid)

    Barbell Lever Rows - (2) 25lb plates - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    forgot to weigh myself when I woke up...energy level was LOW...3, 16 hour shifts in my last 6 work days.

  4. Atleast those external stressors didn't effect your training session.
    Psalms 62:1-62:2

  5. 9/12/17

    Dips - BW - 5 x 10
    Chin Ups - BW - 3 x 5
    Pull Ups - BW - 3 x 5
    Superset Wide Grip Barbell Curls/Reverse Barbell Curls - 45lbs - 5 x 15 each
    Hammer Curls - 30lbs - 3 x 10
    Cross Body Curls - 30lbs - 3 x 10
    Arnold Press - 30lbs - 3 x 10
    Overhead Pull Aparts - 3 x 20
    Hyperextensions - BW - 3 x 15
    Ab Rollers - 3 x 15

    --------------------------

    9/14/17

    2ct Paused Squat (flats)

    135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
    345 x 6 (Vid)
    345 x 3 (Vid)

    2ct Paused Bench

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

    2" Deficit Deads (no belt)

    225 x 5, 315 x 3, 365 x 1
    415 x 6 (Vid)
    415 x 3

    Barbell Lever Rows - 80lbs - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    tank on E...coming off another 16hr shift yesterday, 4hrs sleep, another 8hr shift, and then this session @ 1130am...not looking forward to tomorrow's Front Squats...
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  6. Great job getting work in with all the OT and lack of sleep you have been getting.

  7. 9/18/17

    Weight = 191.2

    Deads

    135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1
    440 x 5, 440 x 5, 440 x 5 (Vid of 1st and 3rd set)

    Paused Bench

    135 x 5, 185 x 3, 225 x 1
    250 x 5, 250 x 5, 250 x 5 (Vid of 1st and 3rd set)

    Squats

    225 x 5, 315 x 3, 345 x 1, 385 x 1, 405 x 1 (bare knees)
    435 x 3, 435 x 3 (Vid; +wraps)

    Reverse Hypers - 3 x 15



    Fighting a virus over the weekend...fever forced me out of Friday's session...definitely still did not feel anywhere near 100% today...Squats were supposed to be 430 x 5, but knew I wouldn't stand a chance so went with a 2x3 that was still fairly difficult. Skipped rows and ab rollers.

  8. 9/22/17

    Front Squats

    135 x 10, 185 x 5, 225 x 3
    245 x 8, 245 x 8, 245 x 8 (Vid of 1st and 3rd set; 3rd set paused)

    Seated OH Press (Paused)

    95 x 5, 115 x 3
    140 x 4, 140 x 4, 140 x 4 (Vid of 2nd set)

    Goodmornings

    250 x 8, 250 x 8, 250 x 8 (Vid of 2nd set)

    Close Grip Floor Press

    225 x 8, 225 x 8, 225 x 8 (Vid of 3rd set)

    RDLs

    305 x 8, 305 x 8, 305 x 8 (Vid of 2nd set)

    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    forced to miss another session...back to back 16 hr shifts on Wed and Thurs...without stating the obvious, it felt as if I was dragging along the entire session.

  9. 9/25/17

    Weight = 190.2lbs

    Deads

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

    2" Deficit Paused Deadlift

    425 x 5

    Paused Bench

    275 x 5

    Paused SlingShot Bench

    295 x 5

    Squats (Flats)

    370 x 5, 370 x 5, 370 x 5



    Tablet died right after my top set of 5 and didn't feel like using my phone to record the rest....felt like **** throughout the session, and had to rush through it because I was running late and had to pick my son up from school. So, had to opt out of Rows, Hypers, and Ab Rollers as well as no warmup sets for both Bench and Squats...also lost balance on my last rep @ 475 just a bit, didn't notice bar somewhat crooked before the attempt.

  10. 475x5 is super strong, great job.

  11. 9/28/17

    2ct Paused Squats

    135 x 10, 225 x 5, 315 x 3, 345 x 1
    370 x 4 (Vid)
    370 x 2 (Vid)

    2ct Paused Bench

    250 x 4 (Vid)
    250 x 2

    2" Deficit Deads (No Belt)

    445 x 4 (Vid)
    445 x 2 (Vid)

    Barbell Lever Rows - 80lbs - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    actually got 6 hrs of sleep before shift, got off @ 8am, and still went into this session around 1130am feeling better than usual...was a little short on time so skipped warmups for Bench and Deads.

  12. Your dedication is awesome! No wonder you won the competition!
    Life is fair it's your expectations that aren't.

  13. 9/29/17

    Front Squats

    135 x 10, 185 x 5, 225 x 3, 245 x 1
    275 x 6, 275 x 6, 275 x 6 (Vid of 2nd and 3rd set)

    Seated Overhead Press

    150 x 6, 150 x 6, 150 x 6 (Vid of 1st and 3rd set)

    Goodmornings

    250 x 8, 250 x 8, 250 x 8 (Vid of 2nd set)

    RDLs

    305 x 8, 305 x 8, 305 x 8 (Vid of 2nd set)

    Hyperextensions - 3 x 15
    Ab Rollers - 3 x 15
    Banded Hammer Curls - 3 x 15



    as well rested as I was yesterday, today was the absolute opposite...****ty sleep, long shift at work, and a cranky 9 month year old...tried my best to get in and out with this one...opted out of CG Floor Presses, right elbow was sore from yesterday's Squats, so didn't want to add any more strain. Flossed it pretty good before and after today's session. It only really hurt during full extension on OH work.

  14. 10/2/17

    Weight = 191.2

    Deadlifts

    125 x 5, 225 x 5, 315 x 3, 365 x 2, 415 x 1
    460 x 3, 460 x 3, 460 x 3 (Vid)

    Paused Bench

    185 x 5, 225 x 3
    260 x 3, 260 x 3, 260 x 3 (Vid of 2nd set)

    Squats

    225 x 5, 315 x 3, 365 x 1
    405 x 3 (Vid; bare knees)
    445 x 3 (Vid; +wraps)

    Banded Hammer Curls - 3 x 15
    Pull Aparts - 3 x 20
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    right elbow still iffy...flossed for better movement, but skipped rows to prevent added stress...session went well.

  15. 10/5/17

    2ct Paused Squats

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

    2ct Paused Bench

    265 x 3 (Vid)
    235 x 3

    2" Deficit Deadlift (No Belt)

    460 x 3 (Vid)
    415 x 3

    Barbell Lever Rows - 80lbs - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    elbow's feeling better...felt like a solid session.

  16. What kind of rep scheme or you running? Do you basically stick to around 3 reps and every few times bump it up?

  17. Quote Originally Posted by dapack View Post
    What kind of rep scheme or you running? Do you basically stick to around 3 reps and every few times bump it up?
    5 Week cycles

    Thursday (My Monday)

    The rep scheme starts at 1 x 6 (70%), and weekly drops a rep while also increasing the load by 2.5%. So by Week 5, I finish @ 1 x 2 (80%) and 1 x 1 (82.5%). I alternate between a single load drop (10%) and a rep drop after the top set, weekly, up until Week 5.

    Friday (My Tuesday)

    Front Squats start @ 3 x 10 (75%), and increase by 10lbs weekly, while reducing reps by 2. So by week 5, I finish @ 3 x 2, @ 40lbs heavier than Week 1. Seated OH Presses follow the exact same scheme, but in reverse.

    Monday (My Friday)

    All 3 lifts again (Comp Style), but in reverse order from Thursday.
    Deads and Bench, 3 x 5 (75%). Squats, 1 x 5 (80%) plus an additional 1 x 5 with a 10% overload. This will alternate the following week so that Deads and Bench follow a 1 x 5, plus an overload, and Squats run a 3 x 5. The next 2 following weeks proceed in the same fashion, other than rep scheme following a 3 x 3 and 1 x 3 pattern at 77.5% and 82.5% respectively. Week 5, all 3 lifts run a 2 x 2 (85%).

    All 3 days, include all Big 3 lifts or very close variations.

    I "GPP" on Tuesdays (My Saturday). The 1st 5 week cycle was based off of 1rm from my Meet, and the 2nd 5 week cycle was based off what I hope to achieve come December. I will run the exact same Meet prep I ran leading up to my 1st Meet, concentrating on triples, following a week of repping 1st and 2nd prescribed Meet attempts, which will subsequently follow a deload.

  18. Quote Originally Posted by Yomo View Post
    5 Week cycles

    Thursday (My Monday)

    The rep scheme starts at 1 x 6 (70%), and weekly drops a rep while also increasing the load by 2.5%. So by Week 5, I finish @ 1 x 2 (80%) and 1 x 1 (82.5%). I alternate between a single load drop (10%) and a rep drop after the top set, weekly, up until Week 5.

    Friday (My Tuesday)

    Front Squats start @ 3 x 10 (75%), and increase by 10lbs weekly, while reducing reps by 2. So by week 5, I finish @ 3 x 2, @ 40lbs heavier than Week 1. Seated OH Presses follow the exact same scheme, but in reverse.

    Monday (My Friday)

    All 3 lifts again (Comp Style), but in reverse order from Thursday.
    Deads and Bench, 3 x 5 (75%). Squats, 1 x 5 (80%) plus an additional 1 x 5 with a 10% overload. This will alternate the following week so that Deads and Bench follow a 1 x 5, plus an overload, and Squats run a 3 x 5. The next 2 following weeks proceed in the same fashion, other than rep scheme following a 3 x 3 and 1 x 3 pattern at 77.5% and 82.5%respectively. Week 5, all 3 lifts run a 2 x 2 (85%).

    All 3 days, include all Big 3 lifts or very close variations.

    I "GPP" on Tuesdays (My Saturday). The 1st 5 week cycle was based off of 1rm from my Meet, and the 2nd 5 week cycle was based off what I hope to achieve come December. I will run the exact same Meet prep I ran leading up to my 1st Meet, concentrating on triples, following a week of repping 1st and 2nd prescribed Meet attempts, which will subsequently follow a deload.
    Thanks, really appreciate it.

  19. Quote Originally Posted by dapack View Post
    Thanks, really appreciate it.
    no prob...I know my layout is different than most, but efficient recovery AND progression go hand in hand when I stick to this layout, which is all that matters especially considering this is the longest I've gone while avoiding a set back due to a minor or nagging injury...lucky for me I've yet to deal with anything major, but I'm very conscious in my effort to stick to prehab movements on off days or during downtime, like while watching tv, etc...if it ain't broke, eh?


    forced out of yesterday's session...yet another 16 hr shift....they have plagued my last 2 months of training, but I've yet to stall or miss prescribed reps and sets, so, as of right now, it hasn't had too much of a negative effect other than annoyance.

  20. 10/9/17

    Weight = probably fat

    Deadlifts

    135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1, 435 x 1
    490 x 3 (Vid)

    2" Deficit Paused Deads

    445 x 3 (Vid)

    Paused Bench

    185 x 5, 225 x 3, 245 x 1
    280 x 3 (Vid)

    SlingShot Paused

    315 x 3 (Vid)

    Squats

    225 x 5, 315 x 3, 345 x 1
    385 x 3, 385 x 3, 385 x 3 (Vid of 1st and 3rd sets)

    Barbell Lever Rows - 60lbs - 3 x 10
    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    Back was super tight from sitting and driving for most of yesterday...Deads still moved fairly well...nothing to complain about today.

  21. 10/12/17

    Paused Squats

    135 x 5, 225 x 3, 315 x 2, 345 x 1

    5ct Paused Squat

    415 x 1 (Vid)

    2ct Paused Squats

    385 x 2 (Vid)

    5ct Paused Bench

    295 x 1 (Vid)

    2ct Paused Bench

    275 x 2 (Vid)

    Deadlift (Stiff Bar)

    505 x 1 (Vid)



    today was rough...barely any sleep the day before, and a crazy schedule...had to rush through this one, so dropped extras, and skipped warmups for Bench and Deadlift...Deadlift was also supposed to be a top single of 485 from a deficit...have been lazy lately and forgot to make deficit blocks, so didn't have enough plates...went with the stiff bar and tossed an extra 20lbs on...thought it moved fairly well.

    backstory: I was expecting to get stuck on a 16hr shift, so my 7yr old didn't expect me to make his class presentation...lucky for me, got off shift @ 8am, got in this quick session, and surprised him at school...he was ecstatic...made my day that much better.

  22. 10/13/17

    Front Squats

    135 x 5, 185 x 3, 225 x 1
    295 x 2, 295 x 2, 295 x 2 (Vid of 1st and 2nd set)

    Seated OH Press (No Back Support)

    95 x 5, 115 x 3
    145 x 10, 145 x 10, 145 x 10 (Vid of 1st and 2nd set)

    Goodmornings

    250 x 8 (Vid)

    Close Grip Floor Press

    225 x 8 (Vid)

    Hyperextensions - 3 x 15
    Ab Rollers - 3 x 15



    After just over 6 years (2.5 of 4pm-12pm Tues/Wed OFF and 3.5 years of 12am-8am Mon/Tues OFF), I finally got a bid with Sat/Sun OFF...still on Graveyard shift...anyways, I start Monday with the new days off, so I'm moving what would have been Monday's session to Sunday, and will deload the rest of the week, before switching specific workout days...so, since I'm planning on hitting all comp lifts on Sunday, I decided to lower overall volume today and exclude RDLs, so I could enter Sunday feeling somewhat recovered...nothing to complain about today, other than OH Press felt heavier than expected.

  23. 10/15/17

    Weight = 194.6

    Sumo Deads

    135 x 5, 225 x 5, 315 x 3, 405 x 1
    455 x 1 (Vid)
    505 x 1 (Vid)

    Conv Dead

    525 x 1 (Vid)

    Paused Bench

    185 x 3, 225 x 1
    295 x 2, 295 x 2 (Vid of 2nd set)

    Squats (Sleeves)

    225 x 5, 315 x 1, 345 x 1, 385 x 1
    420 x 2, 420 x 2 (Vid of 2nd set)

    Reverse Hypers - 3 x 15
    Ab Rollers - 3 x 15



    Decided to give my lower back a break, so went Sumo up to 505, but had an itch for Conv, so went for a 525 single anyways, lol...session felt a bit harder than usual because of the 1 day break, instead of the 2 I'm so used to...otherwise, ready for this deload.
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