Yomo's Wannabe Powerlifter Log...

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  1. 4/11/17

    Front Squat (No Belt)

    135 x 5, 185 x 5
    215 x 8, 215 x 8, 215 x 8 (Vid)

    Seated OH Press (No Belt/No Back Support)

    95 x 5, 115 x 5
    135 x 8, 135 x 9 (miscount), 135 x 8 (Vid)

    SS Dips/Push Ups - 75 Total Reps Each
    SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 3 x 15/10
    3ct Plate Shrug - 45's - 3 x 10
    Ab Rollers - 4 x 25

    youtube.com/watch?v=OxHgYrEy74w

    quick and easy session.


  2. Hey bro. Subbed in, didn't know you had a log running. In for your journey as you are for mine. Any plans to compete at any point??
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html
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  3. Quote Originally Posted by jswain34 View Post
    Hey bro. Subbed in, didn't know you had a log running. In for your journey as you are for mine. Any plans to compete at any point??
    Appreciated..

    that's always been the plan...actually had to cancel what would have been my first meet just recently...working midnight to 8am with Monday and Tuesday as my days off, makes somethings more difficult than I would like...and work's been crazy recently, with way more mandatory 16hr shifts making training harder than it should be...FML...

    I've only been dedicated to strength training going on 2 years, and still have a LOT to work on before I feel
    at all competitive...but hopefully before this year's over I'll finally step on the platform...*fingers crossed*

  4. 4/14/17

    Weight = 193.2

    Pause Bench

    135 x 5, 185 x 5, 205 x 3
    225 x 8
    210 x 10
    195 x 6, 195 x 6, 195 x 6

    Squat

    135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
    345 x 8 (Vid)
    320 x 12 (Vid)
    295 x 10, 295 x 10 (Vid of 2nd set)


    4/15/17

    Legs Up Close Grip Bench

    170 x 10, 170 x 10, 170 x 10

    Good Mornings

    235 x 10, 235 x 10, 235 x 10 (Vid of 1st and 3rd set)

    Single Arm BB Row - 60lbs - 3 x 15
    Wide Grip BB Curl - 3 x 20
    Close Grip BB Reverse Curl - 3 x 20
    3ct Plate Shrug - 45's - 3 x 10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25

    youtube.com/watch?v=KRtvg3McYaM

    Short recap...rough couple of days. 16 Hr shift on Thursday, so combined Thurs and Fri's Top Sets, on Friday....probably should have rested and did it all today...was def not smart of me to go and try after maybe 3.5 hrs sleep since Wed night up until the Friday session...all reps were completed, but I was gassed...the reps started getting sloppy, so stopped the session after completing the designated sets, and combined the supplemental and accessory work today (4/15/17)

  5. 4/17/17

    Weight = 193.7

    Deadlift (No Belt)

    135 x 5, 225 x 5, 315 x 3, 345 x 1
    395 x 3 (Vid)
    445 x 3, 445 x 3, 445 x 3 (Vid)
    415 x 3, 415 x 3 (Vid)

    2" Deficit RDLs

    235 x 10, 235 x 10, 235 x 10

    Single Arm BB Row - 60lbs - 3 x 15
    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25

    youtube.com/watch?v=hmNjaauBG8w

    All Deads were done with complete resets...everything moved fairly well today...amazing what 6.5 hrs of sleep can do...
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  6. Quote Originally Posted by Yomo View Post
    4/17/17

    Weight = 193.7

    Deadlift (No Belt)

    135 x 5, 225 x 5, 315 x 3, 345 x 1
    395 x 3 (Vid)
    445 x 3, 445 x 3, 445 x 3 (Vid)
    415 x 3, 415 x 3 (Vid)

    2" Deficit RDLs

    235 x 10, 235 x 10, 235 x 10

    Single Arm BB Row - 60lbs - 3 x 15
    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25

    youtube.com/watch?v=hmNjaauBG8w

    All Deads were done with complete resets...everything moved fairly well today...amazing what 6.5 hrs of sleep can do...
    What impresses me most: no power straps, I guess.
    Life is fair it's your expectations that aren't.

  7. Quote Originally Posted by hairygrandpa View Post
    What impresses me most: no power straps, I guess.
    never been a fan of straps...I know some top guys use them to overload, but for me, chalk is all I need...at least until I'm lifting heavy enough that it affects grip.

  8. 4/20/17

    Weight = 193.5

    Squat

    135 x 5, 185 x 5, 225 x 3, 275 x 1
    305 x 8 (Vid)
    285 x 10 (Vid)
    260 x 6, 260 x 6, 260 x 6 (Vid of 1st and 3rd set)

    Good Mornings

    225 x 10, 225 x 10, 225 x 10 (Vid of 2nd set)

    Single Arm BB Row - 60lbs - 3 x 15
    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25


    youtube.com/watch?v=qGza7ljobjs&t=50s


    was pretty tired...took Tuesday off (on vacay) working on the car and house...then yesterday took the fam to the city and stopped by the Jurassic World exhibit at the Franklin...was pretty friggin' kewl...

    3rd week of the new "program" (for lack of better words)...quick and easy today...felt good...

  9. 4/21/17

    Pause Bench

    135 x 5, 135 x 5, 185 x 5, 225 x 3
    250 x 3 (Vid)
    285 x 3, 285 x 3, 285 x 3 (Vid)
    265 x 3, 265 x 3 (Vid)

    Close Grip Bench

    160 x 10, 160 x 10, 160 x 10

    Wide Grip BB Curl - 3 x 20 - 65lbs
    Close Grip BB Reverse Curl - 3 x 20 - 65lbs
    3ct Plate Shrug - 45's - 3 x 10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25

    youtube.com/watch?v=jXs0C0dWvHM

    Bench has been a little frustrating lately...today was no different...finished all the reps, but grinded a few that should have flew up...

  10. 4/24/17

    Weight = 194.1

    Deadlift (No Belt/Complete Resets)

    135 x 5, 225 x 5, 275 x 3, 315 x 1
    395 x 8 (Vid)
    365 x 10 (Vid)
    335 x 12 (Vid)

    2" Deficit RDLs

    275 x 10, 275 x 10, 275 x 10

    Single Arm BB Row - 60lbs - 3 x 15
    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25

    https://youtu.be/B-VVJTBCieU

    other than the bar drifting away from me a couple of times today, everything moved well, nothing too heavy... complete resets have really helped me maintain similar speed throughout sets compared to just resetting hips in between reps..

  11. 4/27/17 - Week 4 - Recovery

    Warm up - Wall Squats / Push Ups / Planks

    2ct Pause Squat

    275 x 3

    2ct Pause Bench

    195 x 3, 195 x 3

    2ct Pause Deadlift (Below Knee)

    290 x 3, 290 x 3, 290 x 3

    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
    Ab Rollers - 4 x 25



    No Shoes, no socks, no sleeves, no belt...done in under 35 mins...recovery week came literally at the best time following back to back 16 hr shifts....

  12. 4/28/17 - Week 4 - Recovery

    Warm up - Wall Squats / Push Ups / Planks

    2ct Pause Squat

    260 x 3, 260 x 3

    2ct Pause Bench

    205 x 3

    2ct Pause Deadlift (Below Knee)

    305 x 3, 305 x 3

    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
    Ab Rollers - 4 x 25


    No Shoes, no socks, no sleeves, no belt...

  13. 5/1/17 - Week 4 - Recovery

    Warm up - Wall Squats / Push Ups / Planks

    2ct Pause Squat

    250 x 3, 250 x 3, 250 x 3

    2ct Pause Bench

    185 x 3, 185 x 3, 185 x 3

    2ct Pause Deadlift (Below Knee)

    315 x 3

    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
    Ab Rollers - 4 x 25


    No Shoes, no socks, no sleeves, no belt...

  14. 5/4/17

    Weight = 195.7

    Squat

    135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1
    405 x 3, 405 x 3, 405 x 3

    Good Mornings

    215 x 10, 215 x 10, 215 x 10

    Single Arm BB Row - 60lbs - 3 x 15
    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25


    Felt good to be back under heavier weight...but the time away def showed...had to grind pretty good for the 9th total rep...may add a couple singles @ 80% next time I take a recovery week...I think I have vids of all 3 405 sets and either 1 or 2 of the GMs sets...was too tired to mess with any of the recordings afterwards...will post later...

  15. 5/6/17

    Pause Bench

    135 x 5, 135 x 5, 185 x 5, 225 x 3
    260 x 8 (Vid)

    TnG

    240 x 12 (Vid)
    225 x 10, 225 x 10 (Vid of 2nd set)

    Close Grip Bench

    175 x 10, 175 x 10, 175 x 10

    SS - Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10 - 65lbs
    3ct Plate Shrug - 45's - 3 x 10
    Ab Rollers - 4 x 25

    https://m.youtube.com/#/watch?v=IjnG21szwrM


    Another 16hr shift forced Friday's session to Saturday...burned most of my fuel on the 260 set...everything felt sloppy...not happy about it..

  16. 5/8/2017 (Beltless session)

    Deadlift (complete resets)

    135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
    370 x 8 (Vid)
    340 x 10 (Vid)

    2ct Pause Dead (complete resets)

    315 x 5 (Vid)

    Deficit RDLs

    265 x 10, 265 x 10, 265 x 10 (Vid of 2nd set)

    Front Squat

    205 x 5, 225 x 5, 245 x 5 (Vid of 2nd and 3rd set)

    Single Arm BB Row - 60lbs - 3 x 15
    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
    Ab Rollers - 4 x 25

    https://youtu.be/fy47A9-Ai60

    not much to say...nothing heavy and everything moved well.

  17. 5/9/17

    SS Dips / Push Ups - 75 Total Reps Each
    Skull Crushers - 75lbs x 10, 65lbs x 10, 55lbs x 10, BB x 3 x 10
    SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 5 x 15/10
    SS 3ct Plate Shrug - 45's / BB Upright Rows - 65lbs - 3 x 10
    Ab Rollers - 2 x 25

  18. Good work on the front squats! Front squats are not for puzzies!
    Life is fair it's your expectations that aren't.

  19. Quote Originally Posted by hairygrandpa View Post
    Good work on the front squats! Front squats are not for puzzies!
    thanks...it's been over 6 months since I tried to Max on Front Squat...

    youtube.com/watch?v=4BSAi_wzerY

    I hit 345 x 2...I feel my form has improved since then...not sure when I will try to max again, but would really love to hit 405 for a rep by year's end.

  20. Quote Originally Posted by Yomo View Post
    thanks...it's been over 6 months since I tried to Max on Front Squat...

    youtube.com/watch?v=4BSAi_wzerY

    I hit 345 x 2...I feel my form has improved since then...not sure when I will try to max again, but would really love to hit 405 for a rep by year's end.
    Wow, very nice!
    Except for my son, I never saw anyone in my gym doing them.
    Are those white compression socks?
    Life is fair it's your expectations that aren't.

  21. Quote Originally Posted by hairygrandpa View Post
    Wow, very nice!
    Except for my son, I never saw anyone in my gym doing them.
    Are those white compression socks?
    just old fashioned tube socks, lol...

  22. 5/11/17

    Weight 194.6

    Squat

    135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
    355 x 8 (Vid)
    335 x 11 (Vid - miscount, thought I hit 12)
    310 x 10 (Vid)

    Good Mornings

    225 x 10, 225 x 10, 225 x 10 (Vid of 2nd set)

    Single Arm BB Row - 60lbs - 3 x 15
    SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25


    youtube.com/watch?v=5PmRfWLy1Y4


    day was a little harder than expected...not bad overall tho...the app on my potato cam (Kindle Fire) kept acting up, had me pretty frustrated...the record button kept delaying for some reason...

  23. 5/12/17

    Pause Bench

    135 x 5, 135 x 5, 185 x 3, 205 x 1
    235 x 8 (Vid)

    2ct Pause Bench

    215 x 10 (Vid)

    5ct Pause Bench

    205 x 6, 205 x 6, 205 x 6 (Vid of 1st and 3rd set)

    Close Grip Bench

    165 x 10, 165 x 10, 165 x 10

    Skull Crushers - 55lbs - 5 x 10
    SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 3 x 15/10
    3ct Plate Shrug - 45's
    Ab Rollers - 4 x 25

    youtube.com/watch?v=yqWhPvA6rtw



    decent day...bench felt better overall.

  24. 5/15/2017

    Mock Meet

    Weight = 193.8

    Squat

    135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
    385 x 1 (1st Attempt)
    405 x 1 (Vid - 2nd Attempt)
    435 x 1 (Vid - 3rd Attempt)

    Comp Bench

    135 x 5, 185 x 3, 225 x 1, 245 x 1
    275 x 1 (1st Attempt)
    295 x 1 (Vid - 2nd Attempt)
    315 x 1 (Vid - 3rd Attempt)

    Deadlift

    185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 435 x 1
    465 x 1 (1st Attempt)
    485 x 1 (Vid - 2nd Attempt)
    515 x 1 (Vid - 3rd Attempt)

    youtube.com/watch?v=m3JX3YkRbWI&feature=yo utu.be
    ^^Video



    1265 Total...Attempts were based off of most recent 5rm, 3rm, and 2rm's....hit everything I selected which was the good...the bad was the ugly 3rd attempts...I want to blame the lack of energy on 3 weeks of low carbs (no more than 100g, and as low as 50g during the span)...tried my best to bury the squats and exaggerate the pauses on bench...forgot to weigh myself prior to lifting, so the 193.8 was afterwards...will continue to eat clean, but will bump carb intake to around 150 - 200g daily, see how far under 190 I can get myself in the next 6-9 weeks...

    In the following weeks I'll focus more on smaller rep counts, and incorporate heavier supplemental work...my vacation selection was approved, so will finally pop my PW cherry July 30th...payed membership and ordered a cheap Inzer singlet...
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