Yomo's Wannabe Powerlifter Log...

  1. Yomo's Wannabe Powerlifter Log...


    New here to AM...thought I'd introduce myself by opening this log, going back a week from today...

    Hope to learn and grow stronger by the day, week, month, and year...

    ...I work out alone at home..I work graveyard hours and typically workout around 10-11am after shift...have the basics; small amount of weight, ****ty bar, rack etc,



    3/13/17

    Weight = 193.4

    Sumo Deadlift

    135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1, 435 x 1, 455 x 1

    2ct Paused Conv. Deadlift (NO BELT)

    435 x 3, 450 x 2, 465 x 1 PR

    Deficit RDLs - 5 x 10 - 255lbs
    Front Squats - 5 x 10 - 215lbs
    T Bar Rows - 3 x 20 - 125lbs
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25


    3/15/17

    Legs Up Close Grip Bench - 5 x 10 - 205lbs
    Close Grip Floor Press - 5 x 10 - 185lbs
    Dips - BW - 5 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
    Ab Rollers - 4 x 25


    3/16/17

    Weight = 193.7

    Squat

    135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
    345 x 12
    275 x 10, 275 x 10, 275 x 10

    Close Grip Bench

    135 x 10, 185 x 8, 225 x 5
    245 x 12
    215 x 10, 215 x 10, 215 x 10

    2 x 15 - Good Mornings - 205lbs (Vid of 2nd set)
    2 x 15 - T Bar Rows - 135lbs
    SuperSet - Wide Grip BB Curl / Close Grip BB Reverse Curl / 3ct Plate Shrug - 15/15/10
    Ab Rollers - 4 x 30


  2. 3/20/17

    2" Deficit Deadlift (No Belt)

    135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 345 x 1, 375 x 1
    415 x 10 (Vid)

    Deficit RDLs - 3 x 10 - 275 (Vid of 3rd set)
    Front Squats - 3 x 10 - 225 (Vid of 3rd set)
    T Bar Rows - 3 x 20 - 135lbs
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25

    https://youtu.be/-xsRqgEqyNM


    decent day...those 10 reps were much harder than expected...
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  3. 3/21/17


    Legs Up Close Grip Bench - 5 x 10 - 205lbs
    Close Grip Floor Press - 5 x 10 - 185lbs
    Dips - BW - 5 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
    Ab Rollers - 4 x 25


    crazy sore...felt every rep from yesterday today...on a plus side this specific session is starting to get easier, so will most likely increase weight following next week...

  4. Subbed to see how you suffer!
    Life is fair it's your expectations that aren't.

  5. Saw your vid, looking good, bro!
    Linda musica tambien !
    Life is fair it's your expectations that aren't.
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  6. 3/23/17

    Weight = 192.8

    Squat

    135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 345 x 1, 385 x 1
    405 x 1 (Vid)
    435 x 2 (Vid)
    295 x 10, 295 x 10, 295 x 10 (Vids of 1st and 3rd set)

    3 x 10 Good Mornings - 225 (Vid of 2nd set)
    3 x 20 T Bar Rows - 135lbs
    3 x 20 Hyperextensions
    4 x 25 Ab Rollers


    youtube.com/watch?v=OpRPcLUEsPc

  7. 3/24/17

    Weight = 192.2

    Legs Up Close Grip Bench

    135 x 5, 185 x 3, 225 x 2, 245 x 1
    295 x 3 PR (Vid)
    225 x 10, 225 x 10, 225 x 10 (Vids of 1st and 3rd set)

    Dips

    BW x 20, BW + 50lbs x 10, + 70lbs x 10, + 90lbs x 10 (Vids of 70lb and 90lb set)

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

    youtube.com/watch?v=JzYJLj3vrgc


    can't complain...good session...top set was supposed to be a double, said screw it, got the 3rd anyways (I was only able to get it for a single 2 weeks ago).

  8. WTH? Strong dips!
    Life is fair it's your expectations that aren't.

  9. Thank you! ...it's actually been a while since I did weighted dips...I'm fairly adamant about controlling each rep, and adding extra emphasis on elbows locking out...better carry over to Bench...

  10. You got some strong lifts. What program are you running? Looks a little like 5/3/1 from what I see or a type of hybrid of it.

  11. Quote Originally Posted by dapack View Post
    You got some strong lifts. What program are you running? Looks a little like 5/3/1 from what I see or a type of hybrid of it.

    Thank you! ...in all honesty, I'm really just winging it right now (other than assistant stuff)...started out taking all lifts to a top single, followed by (2) 5 x 10s in supplemental work + 3-4 assistance light/high rep work to finish it off.

    had to pull out of a recent meet due to life's circumstances, and decided to just freestyle and find my groove until I find something that fits...

  12. strong work man, in for this

  13. Quote Originally Posted by Warsheeper View Post
    strong work man, in for this
    Thank you! ...much appreciated...

  14. 3/27/17

    Weight = 192.8

    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, 465 x 1 (Vid)
    495 x 2 (Vid)

    Deficit RDLs - 3 x 10 - 275
    Front Squats - 3 x 10 - 225
    T Bar Rows - 3 x 20 - 135lbs
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25

    youtube.com/watch?v=PPfTv1nMjXc


    sinuses have been crazy with all these weather changes...sinus pressure was horrible during this session...not very happy with the speed of the pulls...

  15. Heavy deads without straps, you are an animal!
    Life is fair it's your expectations that aren't.

  16. Strong deads!!

  17. Thank you BOTH!!

  18. 3/28/17

    Legs Up Close Grip Bench

    135 x 5, 185 x 5
    225 x 10+ = 14, 225 x 10+ = 14, 225 x 10+ = 13 (Vid)


    SS - Dips/Push Ups - 75 Total Reps Each
    Wide Grip BB Curl - 3 x 20
    Close Grip BB Reverse Curl - 3 x 20
    3ct Plate Shrug - 45's - 3 x 10
    Ab Rollers - 4 x 25



    youtu.be/JYIVdPCrBAg
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