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Yomo's Wannabe Powerlifter Log...

dapack said:
Nice lifts and total!!!
Click to expand...

Thanks...short term goal of 1300, hopefully @ as low as 181, but will most likely head into my first meet around walkaround weight, which should bump me into the 198s...

Warsheeper said:
looked good, that's a typical ipf pause on bench so i would keep doing it that long
Click to expand...


thank you...tried to count to 3 in my head...always more difficult without a spotter and/or announced commands...
 
5/18/17

(Beltless Session)

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5
280 x 5
325 x 5
365 x 5 (Vid)

3ct Pause Squat

320 x 3, 320 x 3, 320 x 3 (Vid of 1st and 3rd set)

Goodmornings

225 x 8, 225 x 8, 225 x 8 (Vid of 2nd set)

Floor Press

210 x 5, 210 x 5, 210 x 5 (Vid of 2nd set)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25


youtube.com/watch?v=g_crjwkBhEQ
^^^ Video


still a little beat up from Monday's Mock Meet...but overall session went well...
 
Nice session, as always!
Watched the vid mainly to see how you perform the floor press. Thank you, will see if I can incorporate it to my regime.
 
5/19/17

Pause Bench

135 x 5, 135 x 5, 185 x 3, 185 x 3
195 x 5
225 x 5 (Vid)
255 x 5 (Vid)

3ct Pause Bench

225 x 3, 225 x 3, 225 x 3 (Vid of 1st and 3rd set)

Legs Up Close Grip Bench

190 x 8, 190 x 8, 190 x 8 (Vid of 2nd set)

Strict Bent Over Barbell Rows

195 x 5, 195 x 5, 195 x 5

Skull Crushers - 55lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 55lbs - 3 x 15/10
Ab Rollers - 2 x 25

youtube.com/watch?v=V7L79SAvEwc
^^^ Video


Body's pretty beat up...looking forward to the next 2 days off...
 
5/22/17 (Beltless Session)

Weight = 193.1

2" Deficit Deadlift (Paused Below Knee)

185 x 5, 225 x 5, 275 x 3
320 x 5
370 x 5
415 x 5 (Vid)

2" Deficit RDLs

275 x 8, 275 x 8, 275 x 8 (Vid of 2nd set)

Paused Front Squats

245 x 3, 245 x 3, 245 x 3 (Vids of 1st and 3rd set)

Power Cleans

145 x 2, 165 x 2, 185 x 2 (Vid of 185 set)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25

youtube.com/watch?v=XIDz6tdTHWQ
^^^ Video


One of those days...I woke up feeling like ****, started the session feeling like ****, and midway through, felt absolutely great...original session just called for a 5r top Dead set, but made the switch to Paused Deficits for more of a challenge...forgive the ugly Power Cleans, easily 2 years removed from any kind of attempt, but 185 moved easily...
 
Yomo said:
One of those days...I woke up feeling like ****, started the session feeling like ****, and midway through, felt absolutely great...original session just called for a 5r top Dead set, but made the switch to Paused Deficits for more of a challenge...forgive the ugly Power Cleans, easily 2 years removed from any kind of attempt, but 185 moved easily...
Click to expand...

This does not happen often to me, but I can relate to it. My guess its a sudden release of endorphins.
Nice workout!
 
5/25/17

Squat (Sleeves/No Belt)

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

Squat (Belt and Wraps)

420 x 1, 420 x 1, 420 x 1 (Vid of 1st and 3rd single)

Goodmornings

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

Floor Press

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

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25


youtube.com/watch?v=HhPx6zX4Cvk
^^^ Video


solid session all around...Squats moved well, beltless 405 for 3 may be a beltless rep PR...wraps were a last minute thing, so took just over 95% of my Mock Meet's top squat for 3 singles which replaced paused squats...wraps were not pre tightened, literally wrapped my knees while they were unraveled...happy with speed and depth...

backstory: buddy of mine bought them, didn't like the coverage (they're only 2m), and I convinced him to sell them to me for $25...couldn't pass up brand new sig golds...will now have to change up progression based on a slight overload because "cheater" wraps...
 
Noticed too it looks like you have Titan sig. gold wrist wraps too. We have the same wraps. Took a long time to learn how to use the knees wraps and get a solid tight wrap. Depending on what meet and federation you choose they could have just sleeves or wraps or both classes. For me think the sig gold knee wraps maybe gets me about 40 or so more pounds. Have another knee wrap from Titan and they are not nearly as good as the sig golds but use them a lot just for protection.
 
dapack said:
Noticed too it looks like you have Titan sig. gold wrist wraps too. We have the same wraps. Took a long time to learn how to use the knees wraps and get a solid tight wrap. Depending on what meet and federation you choose they could have just sleeves or wraps or both classes. For me think the sig gold knee wraps maybe gets me about 40 or so more pounds. Have another knee wrap from Titan and they are not nearly as good as the sig golds but use them a lot just for protection.
Click to expand...

yea...Titan is very well known for their quality wraps...all federations I'm interested in allow Raw Classic. I do wish they were at least 2.5m, so I could really overload.
 
No, classic raw allows knee wraps; raw is knee sleeves.
 
Warsheeper said:
yes, but ipf raw is called classic raw because there also is the raw bench ranking
Click to expand...

" Note that the IPF's use of the word 'classic' to describe raw powerlifting is differentiated from most other powerlifting federations' use of the word to differentiate between 'classic raw' and 'modern raw': classic raw is still unequipped but allows the use of knee wraps while modern raw allows knee sleeves at most. The IPF does not allow knee wraps in its unequipped competitions and would thus be considered 'modern raw' but the IPF does not recognize the word 'raw.'"

Leave it to the IPF to complicate things, lol...
 
USPA or USPLA which is the same, is what I competed in. Classic Raw is knee wraps and Raw is knee sleeves. Like I said different federation have different rules so which ever meet or federation you choose make sure you know it. If you did USPA Classic raw but didn't have wraps you would be at a disadvantage. Think the one meet I did squats I only had my light knee, Titan Titanium, wraps and everyone else was using something similar to Titan's Sig. Gold. If you ever used either one then you would know the Sig. Gold are way better than the Titanium by a long ways.
 
dapack said:
USPA or USPLA which is the same, is what I competed in. Classic Raw is knee wraps and Raw is knee sleeves. Like I said different federation have different rules so which ever meet or federation you choose make sure you know it. If you did USPA Classic raw but didn't have wraps you would be at a disadvantage. Think the one meet I did squats I only had my light knee, Titan Titanium, wraps and everyone else was using something similar to Titan's Sig. Gold. If you ever used either one then you would know the Sig. Gold are way better than the Titanium by a long ways.
Click to expand...

yea...I only plan on competing in Raw Classic/Drug Tested...USPA is geared to lifters on gear (see what I did there?) ...even though I believe USPA has recently given the option to meet directors on running a Drug Tested meet...I believe as of last year, or as recently as this year...

USAPL is the national affiliate of IPF here in the states...I believe it adheres to all of IPF's standards and restrictions.
 
5/26/17

Comp Bench

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

3ct Pause Bench

250 x 5, 250 x 5 (Vid)

Legs Up Close Grip Bench

205 x 8, 205 x 8, 205 x 8 (Vid of 1st and 3rd set)

Bent Over Barbell Rows

215 x 5, 215 x 5, 215 x 5

Skull Crushers - 55lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 55lbs - 3 x 15/10
Ab Rollers - 2 x 25

[video]https://youtu.be/staVojU-Upg[/video]
^^^ Video


went into this once pretty tired...woke up with a monster cramp in my right calf...had a pretty decent limp, but it didn't really hurt when planting my feet...shoulder felt a little funky after the "Comp" sets, so brought my grip 3 fingers in for the 3ct sets...and btw, low carbs suck...
 
Yomo said:
yea...I only plan on competing in Raw Classic/Drug Tested...USPA is geared to lifters on gear (see what I did there?) ...even though I believe USPA has recently given the option to meet directors on running a Drug Tested meet...I believe as of last year, or as recently as this year...

USAPL is the national affiliate of IPF here in the states...I believe it adheres to all of IPF's standards and restrictions.
Click to expand...
Yes, think a couple years ago they went drug tested too. Looked the other day and believe most the records are starting at 2015 for that now.
 
Yah you can definitely compete drug tested in uspa. I competed in march and i was going to go drug tested if i was going to claim the record i beat but I didn't because I wore cotton briefs instead of whitey tighties and they wouldve failed me on the gear check.
 
dapack said:
Yes, think a couple years ago they went drug tested too. Looked the other day and believe most the records are starting at 2015 for that now.
Click to expand...

the federation themselves didn't necessarily make the switch to Drug Tested, they just added a Drug Tested "division" at the meet director's and/or lifter's discretion...but from my understanding, as a meet director, you would have to clearly advertise the fact that the specific meet you're hosting is indeed "Drug Tested" in order to avoid confusion from people not used to the fact that a USPA meet is in fact a tested meet...lol...sounds more complicated than it is.

jswain34 said:
Yah you can definitely compete drug tested in uspa. I competed in march and i was going to go drug tested if i was going to claim the record i beat but I didn't because I wore cotton briefs instead of whitey tighties and they wouldve failed me on the gear check.
Click to expand...

Invalid Link Removed

usapl-briefs-only.jpg


^^^the image on the left is clearly PED influenced...
 
Lol, yah, ill never understand that rule. If i can show you that my boxers are 100% cotton i dont understand why theyre so black listed. Fuk it.
 
5/29/17

Weight = 191.0

2" Deficit Paused Deadlift

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3
350 x 3
405 x 3 (Vid)
450 x 3, +Belt (Vid)

Deficit RDLs

295 x 8, 295 x 8, 295 x 8 (Vid of 2nd set)

Paused Front Squats (No Belt)

280 x 3, 280 x 3 (Vid)

Power Cleans

175 x 2
195 x 2 (Vid)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25


[video=youtube;5IoQlWsB2uA]https://www.youtube.com/watch?v=5IoQlWsB2uA[/video]


well...fairly close to puking today, and not because of the weights...have been taking c4 Pre W/O for the last 2-3 weeks (have been off stims for almost 2 years), but today took a sample of Mr. Hyde...didn't realize it contained over twice the amount of caffeine (419mg matrix; whatever the hell that means, instead of 150), on top of the cup and a half of coffee I had with breakfast...was jittery the whole damn workout...hated it...
 
Nice lifting bro. One thing I noticed on the fronts is that you lose your upper thoracic integrity out of the bottom of the pause. Its a super common problem, i struggle with it myself. One thing i have found is to really think about driving your elbows up and toward each other as you come out of the hole.
 
jswain34 said:
Nice lifting bro. One thing I noticed on the fronts is that you lose your upper thoracic integrity out of the bottom of the pause. Its a super common problem, i struggle with it myself. One thing i have found is to really think about driving your elbows up and toward each other as you come out of the hole.
Click to expand...

definitely a common issue, moreso exaggerated during pauses...my shoulder mobility is horrible, something I really need to work on when F. Squatting...your suggestion of up AND in is something I've never attempted, will def give it a shot next week, thanks...
 
up and out would be even better, when you push your elbows together in the front rack position the back will cave in almost automatically, because you tend to round your shoulders instead of actively shrugging up
 
Warsheeper said:
up and out would be even better, when you push your elbows together in the front rack position the back will cave in almost automatically, because you tend to round your shoulders instead of actively shrugging up
Click to expand...

Driving in helps me add stability through lat tightness which is why i recommended that. Driving your elbows in and shoulder protraction should be able to occur exclusively of each other imo. Plus, you shouldnt actively shrug up, the scaps should be depressed through the entire movement.

Maybe if you think of squeezing your armpits together instead of elbows you wouldnt risk the chance of shoulder protraction from the cue as much and would still allow the lats to help stabilize.
 
if you depress the shoulder blades you will have the bar on the collarbone not on the delts themselfes

[video=youtube;df7KIhiidts]https://www.youtube.com/watch?v=df7KIhiidts[/video]

shoulders shrugged up, elbows up and out
 
How does depression = bar on collarbone? Because you dont have the proper mobility to depress your scapula and flex your humerus at the same time? Oh, gotcha.

And what point does that video make exactly? His scaps depressed in the video. For some reason the app wont let me load pictures but he is not elevating his scaps. You can see his serratus upwardly rotating the scap (acromion moves posteriorly, inferior angle anteriorly) in the front angle, and on the back angle you can see his scaps depressed and upwardly rotated when he walks out, hits the hole, comes out of the hole, and the entire concentric. The one time I see him elevate his scaps is when he initially grabs the bar on the back angle, but he then ducks his arms under the bar and goes into the position i described already.
 
because even if you lift the elbow up, when you depress your shoulder blades you lower the position of your shoulder and you weaken the position because the upper traps can't work that well

and you can clearly see that he protracts and elevates the scaps because his lats and mid traps flare out and upper traps are engaged + in weightlifting some coaches(for example the coaches from ma strength) teach a handless and armless frontsquat to strengthen that position, meaning arms down, flare lats, shoulders forward and up(protraction + elevation) and squatting in that position

Invalid Link Removed here you can see torokhtiy
 
Hmm. I wish you wouldve posted that video first lol. Im still not 100% sure that i agree with your first paragraph about him elevating the scaps when hes in the front rack. I do see the protraction though. The elevation may just be more subtle than i was expecting when you were saying "shrugged". I was imagining you shrugging your scaps up as if you were trying to do a front squat in the position of a bb shrug or something.
 
my lack of consistency in terms of improving shoulder mobility rears its ugly head in both squat variations...even while closing in on 2 years of dedicated strength training, I've yet to find a truly comfortable position regarding both shoulders and grip. I've also toyed with both wide and close grip front rack positions, and always feel more stable closer which in return may negatively affect an already weak upper back positioning coming out of the hole.
 
closer grip might be more comfortable for you because you lack external rotation(internal rotators probably tight) try to do a lot of chest and lat stretches, if you have a long wooden stick or a broom stick you can do the external rotation as a stretch Invalid Link Removed that strtetch might help you out
 
jswain34 said:
Hmm. I wish you wouldve posted that video first lol. Im still not 100% sure that i agree with your first paragraph about him elevating the scaps when hes in the front rack. I do see the protraction though. The elevation may just be more subtle than i was expecting when you were saying "shrugged". I was imagining you shrugging your scaps up as if you were trying to do a front squat in the position of a bb shrug or something.
Click to expand...

imagining actively shrugging the weight up yes, but it's more of an active hold, with certain weights it might also get hard to breath if you depress your scaps because the rib cage won't expand as much, can also do this on back squats, when you shrug the weight up it's much easier to fill up with ear
 
Warsheeper said:
closer grip might be more comfortable for you because you lack external rotation(internal rotators probably tight) try to do a lot of chest and lat stretches, if you have a long wooden stick or a broom stick you can do the external rotation as a stretch Invalid Link Removed that strtetch might help you out
Click to expand...


external rotation has always been horrible for me...like mentioned, I think more so with back squat and the inability to get my elbows closer to an "under the bar" position...my fault for any real lack of effort...if and when I do stretches of any kind to help this, my go to's are banded shoulder dislocations along with using a stick on the outside of the arm and grabbing the lower half of the stick to pull up and towards your body to help external rotation...
 

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the one with the stick is great, i would do it for up to 1 minute before squats and front squats and between warmup sets for shorter durations but more intense
 
Yomo sorry to hijack your log, but watching these two guys debate your form and be able to back up their stances with education and experience is pretty awesome. I've followed warsheeper for years and I dont know jswain at all but reading through his log, he clearly can lift. kinda cool to be surrounded by so much experience around here.
 
not a thread jack...I wish I could find some old vids of my Squat and Bench form....if it wasn't for posting my videos and having them critiqued I wouldn't still be progressing right now...I've only been strength training for 2 years, and plan on riding it out for as long as humanly possible...I try to soak in all the information I can, and help others in similar areas I've also been helped in.
 
6/1/17

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3
325 x 5 (Vid)
365 x 3 (Vid)
415 x 1 (Vid)

Add Wraps

435 x 1
450 x 1 (Vid)

3ct Pause Squat (Belt / naked knees)

345 x 3 (Vid)

Goodmornings

225 x 8, 245 x 8, 265 x 8 (Vid of 265)

Floor Press

245 x 5, 245 x 5 (Vid of 2nd set)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25

[video]https://youtu.be/sPuLsXJ0rtE[/video]


weight moved a little faster than expected, considering I'm feeling weaker than ever while losing weight...still dealing with a strong side calf strain...only real negative about today other than losing a small amount of balance during the 3ct set, bar shifted on my left side...
 
6/2/17

Pause Bench

135 x 5, 135 x 5, 185 x 5, 205 x 3,
235 x 5 (Vid)
275 x 3 (Vid)

5ct Pause Bench

305 x 1, RPE died (Vid)

Paused Sling Shot Bench

345 x 1 (Vid)

3ct Pause Bench

265 x 3 (Vid)

Legs Up Close Grip Bench

185 x 8, 205 x 8, 225 x 8 (Vid of 225 set)

Bent Over Barbell Rows

225 x 5, 225 x 5, 225 x 5

Skull Crushers - 55lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 55lbs - 3 x 15/10
Ab Rollers - 2 x 25

[video]https://youtu.be/ItInpE6nB4Q[/video]


absolutely gassed, and if you're reading this log you will eventually get tired of me repeating the same thing...LOW CARB SUCKS, lol...out of all 3 lifts, bench takes loss of weight the worst...so I decided to turn what was supposed to be a reg paused 305 single into a 5ct...damn near sold my soul for it...was happy when this one was over, feeling drained....
 
Yomo said:
6/2/17..LOW CARB SUCKS, lol...out of all 3 lifts, bench takes loss of weight the worst...so I decided to turn what was supposed to be a reg paused 305 single into a 5ct...damn near sold my soul for it...was happy when this one was over, feeling drained....
Click to expand...

i totally agree with you
 
6/5/17

Beltless Session

Weight = 190.6

Paused Deadlift

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

3ct Paused Deadlift

475 x 1 (Vid)

2" Deficit RDLs

315 x 8, 315 x 8 (Vid of 2nd set)

Paused Front Squat

295 x 3 (Vid)

Power Cleans

185 x 2, 205 x 2

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25


[video]https://youtu.be/a9v9B2AqjnQ[/video]


decent day...I believe the 3ct pause is a PR...energy was surprisingly better today.
 
6/8/17

Beltless Session

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
375 x 3 (Vid)
345 x 3, 345 x 3, 345 x 3 (Vid of 1st and 3rd set)

3ct Paused Squat

305 x 3, 305 x 3, 305 x 3 (Vid of 3rd set)

Goodmornings

235 x 8, 225 x 8, 215 x 8 (Vid of 235 set)

Floor Press

225 x 5, 215 x 5, 205 x 5 (Vid of 225 set)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25

[video]https://youtu.be/ayX7N9T7hAw[/video]

Rough session...fighting a fever.
 
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