Yomo's Wannabe Powerlifter Log...

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  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
    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

  19. 4/6/17

    Weight = 191.7

    Squat (No Belt)

    135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
    345 x 3 (Vid)
    385 x 3, 385 x 3 385 x 3 (Vids of 1st and 3rd set)
    365 x 3, 365 x 3 (Vid)

    3 x 10 Good Mornings - 205lbs
    3 x 15 One Arm Barbell Rows - 60lbs
    3 x 20 Hyperextensions
    4 x 25 Ab Rollers

    youtube.com/watch?v=CM_fcjuhZTE

    Life and work plotted against me the last couple of days...had to skip last Friday, Monday only took Deads to a top set of 405 x 5, and wasn't able to do anything Tuesday...so overall, today felt pretty good...

  20. Quote Originally Posted by Yomo View Post
    4/6/17

    Weight = 191.7

    Squat (No Belt)

    135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
    345 x 3 (Vid)
    385 x 3, 385 x 3 385 x 3 (Vids of 1st and 3rd set)
    365 x 3, 365 x 3 (Vid)

    3 x 10 Good Mornings - 205lbs
    3 x 15 One Arm Barbell Rows - 60lbs
    3 x 20 Hyperextensions
    4 x 25 Ab Rollers

    youtube.com/watch?v=CM_fcjuhZTE

    Life and work plotted against me the last couple of days...had to skip last Friday, Monday only took Deads to a top set of 405 x 5, and wasn't able to do anything Tuesday...so overall, today felt pretty good...
    Weight is down a bit too, hopefully fat.
    Life is fair it's your expectations that aren't.

  21. I wouldn't say #permabulk....more like #forevermaintenance...lol.

    I stay between 190 and 200, and don't really focus on aesthetics...regardless they tend to improve simply because I at the very least attempt to pick things up and put them down...

  22. most of the time when you miss a few days you lose some water because people tend to eat less salty and less carbs on off days

  23. Quote Originally Posted by Warsheeper View Post
    most of the time when you miss a few days you lose some water because people tend to eat less salty and less carbs on off days
    believe it or not, diet stayed almost exactly the same, even creatine/1g+ water on all days missed...other than Sat, where I damn near went all you can eat McD's breakfast...in the last 2 years, I've maybe dipped under 190 twice and over 200 the same amount of times...

  24. 4/7/17

    Pause Bench

    135 x 5, 135 x 5, 185 x 3, 225 x 1
    250 x 9 (miscount, supposed to be 8)
    TnG
    235 x 12
    220 x 10, 220 x 10

    Close Grip Bench

    185 x 10, 185 x 10, 185 x 10

    3ct Plate Shrug - 45's - 3 x 10
    Close Grip BB Reverse Curl - 65lbs - 3 x 15
    Wide Grip BB Curl - 65lbs - 3 x 20
    Ab Rollers - 4 x 25


    fairly easy day...started off with a heel for the 250 set, finished with flats, felt much better/more stable...

  25. 4/10/17

    Deadlift (No Belt)

    135 x 5, 225 x 5, 275 x 3, 315 x 1
    355 x 8
    330 x 10
    300 x 6, 300 x 6, 300 x 6

    2" Deficit RDLs

    255 x 10, 255 x 10, 255 x 10

    One Arm Barbell Rows - 60lbs - 3 x 15
    SS Wide Grip BB Curls/Close Grip Rev. BB Curls - 3 x 15/10
    Hyperextensions - 3 x 20
    Ab Rollers - 4 x 25


    another fairly easy day...I always at least reset my hips; this time all reps were done with a complete standing reset...took my time and worked on form/different cues.
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