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Yomo's Wannabe Powerlifter Log...

Yomo said:
7/29/17

UPDATE

moderate carbs added almost 5 lbs in a blink of an eye...the last two days I've cut em back out, reduced water intake, and tossed the sweatsuit on for an hr and a half earlier today...going to bed as I type this after weighing in @ 181.4 lbs...should be just over 180 @ wake up...goal is still to take a hot bath and get the weight down on my home scale to maybe 179 to make up for any differences in scales before weigh ins @ 6pm.
Click to expand...

Yes, crazy how a few days of carbs blow you up. Today a friend showed me two pics. No visible abs in pic 1 , a week later after cutting out carbs completely, pic 2 -abs clearly visible -like a BF drop of a few percent.
 
7/29/17

UPDATE

home scale had me @ 177.6 lbs (buck nekked), after a short hot bath/bathroom sauna...

Topped the scale @ weigh ins, 177.0 lbs (in shorts and a shirt)...immediately downed a gallon of Pedialyte, 4 rice Krispies, and 2 gummy packs...home scale had me @ 181.8 by the time I got home from weigh ins, a 30 min trip...5 eggs, 3 waffles and another 48oz of water later, and here I am feeling much, much better..
 
Yomo said:
7/29/17

UPDATE

home scale had me @ 177.6 lbs (buck nekked), after a short hot bath/bathroom sauna...

Topped the scale @ weigh ins, 177.0 lbs (in shorts and a shirt)...immediately downed a gallon of Pedialyte, 4 rice Krispies, and 2 gummy packs...home scale had me @ 181.8 by the time I got home from weigh ins, a 30 min trip...5 eggs, 3 waffles and another 48oz of water later, and here I am feeling much, much better..
Click to expand...

Hope you hit your goals tomorrow and good luck!!
 
7/30/17

Left the house after breakfast weighing 187.8 lbs...felt pretty good, got a solid 6 hours sleep...I actually woke up early to watch Bones/DC 2...was pretty upset about not being able to watch it live...

Squat

1st attempt - 425...smoked it...3 reds, smh...went before the down command..

2nd attempt - 440...easy...

3rd attempt - 460 - the flight was moving FAST...literally went to take a piss, came out and was already in the hole..quickly wrapped my knees (they were never prestretched for any lifts) and ran to the flight...after unracking the weight, I realized I forgot my belt! ...got in my head a little, but still smoked it...should have went for 475.

Bench

1st attempt - 275...easy

2nd attempt - 295...easy, but press commands took forever..

3rd attempt - 320...2 reds, 1 white...supposedly dipped before lockout...was pretty upset..every lifter behind me told me it was a bad call...

Deadlift

1st attempt - 475....

2nd attempt (Vid) - 515...easy.

3rd attempt (Vid) - 560...swung for the fence...had a chance for the win so took it...3 whites.


1315 @ 181 was good enough for first...had a ball...


[video]https://youtu.be/LrStYJdAo_s[/video]
^^^Video
 
Hell of a first meet bro. Congrats! Shaky calls in meets are going to happen, only thing for you to do is get stronger or improve technique and leave no room for questioning next time. There really isn't anything like competing in a meet, hitting a PR in the gym is neat but there's nothing like throwing one up on the platform with judging. Once again, great work man.
 
Helluva good job on your first meet. Judging always differs, however take it for what it is and move on. There's always another meet!
 
jswain34 said:
Hell of a first meet bro. Congrats! Shaky calls in meets are going to happen, only thing for you to do is get stronger or improve technique and leave no room for questioning next time. There really isn't anything like competing in a meet, hitting a PR in the gym is neat but there's nothing like throwing one up on the platform with judging. Once again, great work man.
Click to expand...

I appreciate that bro...had a blast...already itching for the next one...hindsight's 20/20... don't think I would've pushed for the 560 if I had hit 320.
 
dapack said:
Congrats, awesome total and your deads are insane!!!
Click to expand...

Thanks bro...will take a week off and be right back to the grind.

tyga tyga said:
Helluva good job on your first meet. Judging always differs, however take it for what it is and move on. There's always another meet!
Click to expand...

Thank you...bench was unforgiving for everyone...no one was happy with the LONG pauses...few people got reds for sinking prior to pressing which also made no sense...I can't complain tho, extremely happy cracking 400 WILKS.
 
awesome job, congrats! some judges look at different things and there are always days where bad calls are made but you smoked it anyway!
400wilks is really strong, again congrats! there is more to come from you i'm sure!
 
Warsheeper said:
awesome job, congrats! some judges look at different things and there are always days where bad calls are made but you smoked it anyway!
400wilks is really strong, again congrats! there is more to come from you i'm sure!
Click to expand...

Thanks...I really wish I had the chance to watch it...but judges seemed pretty consistent overall...I'm just glad I train pause work in the 2-3 ct range, because most people were extremely frustrated waiting on press commands. Thanks again, can't wait for my next shot at the platform.
 
8/3/17

Weight = 186.4

Chin Ups - BW x 5 x 5
Inverted Rows - BW x 3 x 10
Dips - BW x 3 x 10
Hammer Curls - 30lbs x 3 x 10
Arnold Press - 40lbs x 3 x 10
Bulgarian Split Squats - BW x 3 x 10
Hyperextensions - BW x 3 x 10
Ab Rollers - BW x 3 x 10
OH Pull-Aparts - 3 x 10
Chest Level Pull-Aparts - 3 x 10


won't actually start my new program until next Thursday, but will most likely do this exact layout 3 -4 times until then just to keep my body in motion....I also have my eyes set on my next meet, December 10th.
 
jimbuick said:
What program will you be starting?
Click to expand...

my own personal linear progression..around this time last year, I hit big Gym PRs (F. Squat - 345 x 2, Squat w/ sleeves - 450, Paused Bench - 345, and Deadlift - 525 on a 30mm Stiff Bar) on all lifts following a half assed version, and never got around to polishing it up...the last few weeks I have spent my down time refining it to the best my abilities...

still plenty to iron out, but really feel I have it down to a set up that will benefit myself for at least the remainder of the year.
 
8/4/17

Chin Ups - BW x 5 x 5
Inverted Rows - BW x 3 x 10
Dips - BW x 3 x 10
Cross Body Hammer Curls - 30lbs x 3 x 10
Arnold Press - 40lbs x 3 x 10
Bulgarian Split Squats - BW x 3 x 10
Hyperextensions - BW x 3 x 10
Ab Rollers - BW x 3 x 10
OH Pull-Aparts - 3 x 10
Chest Level Pull-Aparts - 3 x 10


Will hit this layout on Monday for the last time, then it's on to real weight in anticipation for my next meet on December 10th...
 
8/10/2017

Weight = 185.2 lbs

Beltless Session

2ct Paused Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 305 x 1
320 x 6
320 x 3

2ct Paused Bench

135 x 5, 185 x 5
225 x 5
225 x 3

2" Deificit Deadlift

390 x 6
390 x 3

Barbell Lever Rows - (2) 35lb plates - 3 x 10
Ab Rollers - 3 x 15


Absolutely gassed...no preworkout, just oatmeal before...everything felt stupid slow, although nothing too hard, other than the 6th rep @ 320...left hip popped, sharp pain at my typical sticking point...was not an issue afterwards.
 
8/11/17

Front Squat

135 x 5, 135 x 5, 185 x 3, 205 x 1
235 x 10, 235 x 10, 235 x 10 (Vid of 1st and 3rd set)

Seated OH Press (No Back Support)

65 x 5, 85 x 5, 105 x 3, 125 x 1
145 x 2, 145 x 2, 145 x 2 (Vid of 2nd and 3rd set)

Goodmornings

230 x 8, 230 x 8, 230 x 8 (Vid of 2nd set)

RDLs

280 x 8, 280 x 8, 280 x 8 (Vid of 2nd set)

Ab Rollers - 3 x15

[video]https://youtu.be/ENy3VH9WhPc[/video]
^^^ Video

Left hip continues to click and pop...didn't hurt Front Squats, was more annoying than anything...still feel stupid rusty, just trying to get back into the swing of things
 
8/14/17

Weight = 183.8

Deadlifts

135 x 5, 225 x 5, 315 x 3, 365 x 1, 395 x 1
420 x 5, 420 x 5, 420 x 5 (Vid)

Paused Bench

135 x 5, 185 x 3, 225 x 1
240 x 5, 240 x 5, 240 x 5 (Vid of 2nd set)

Squat

135 x 5, 225 x 5, 275 x 3, 315 x 1
370 x 5 (Vid - Belt/Sleeves)
405 x 5 (Vid - Belt/Wraps)

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

[video]https://youtu.be/maaPLhUUP2I[/video]
^^^ Video

Back to reality...this one kicked my ass...back was crazy tight from wrenching on my car yesterday...otherwise felt great.
 
8/15/17

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
 
You rolled into your new training block, right?

Pumped to see your progression into your next week fam
 
I also caved in and bought an Ohio Deadlift Bar (Boneyard) ...now just gotta try and hide it from the wife...

I just want to avoid her and I greeting the mail man at the same time


Invalid Link Removed
 
8/17/17

2ct Pause Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
335 x 5** (Vid)
300 x 5 (Vid)

2ct Pause Bench

135 x 5
230 x 5 (Vid)
205 x 5

2" Deficit Deadlift (Beltless)

405 x 5 (Vid)
365 x 5

Barbell Lever Rows - (2) 35lb plates - 3 x 10
Ab Rollers - 3 x 15

[video]https://youtu.be/4riEGgmd780[/video]
^^^Video


**shoulder went absolutely numb on the 5th rep @ 335...f'n weird as hell...honestly felt similar to when your foot falls asleep after sitting on the can for too long...in the vid you can literally see my left side almost cave right before I descend, and whatever tension I had was nonexistent coming out of the hole...the bar never slides out of place, and is still centered though...thought about bailing, but did what I could to rep it, though it forced a decent left knee cave...thankfully avoided injury.

rolled my front delt and rhomboid, was not an issue afterwards...was gassed from a 16 hour shift the day before, so barely warmed up for Bench, and didn't at all for Deads in an effort to wrap the session up as quickly as possible.
 
Judging by your latest video, you leaned out tremendously! Awesome!
 
8/18/17

Front Squat

135 x 5, 185 x 3, 225 x 1
245 x 8, 245 x 8, 245 x 8 (Vid)

Seated OH Press (No Back Support)

140 x 4, 140 x 4, 140 x 4 (Vid of 1st and 3rd set)

Goodmornings

230 x 8, 230 x 8, 230 x 8

RDLs

280 x 8, 280 x 8, 280 x 8 (Vid of 2nd set)

Ab Rollers - 3 x 15

[video]https://youtu.be/JduvxRVbBjk[/video]
^^^Video


did not want to lift anything today...less than 12 hrs total of sleep since 6am Tuesday...actually came home, made my son breakfast, and crashed on the couch with my 8 month old for almost an hour...woke up close to 11am, got up and rushed to get ready to knock this session out, no preworkout...the Rogue Deadlift bar was delivered minutes before starting RDLs, unwrapped the sucker like a kid on Christmas and knocked em out...bar felt great...hoping to get at least 5 hrs sleep before shift tonight...
 
Gonna tag MrKleen73 for your log, he also won his last competition. Could imagine it would be of mutual benefit as you both are lifters.
 
well...definitely strained an intercostal muscle...weird that the pain didn't show up until yesterday, cause I didn't feel it during Friday's session...must have happened on Thursday, during the weird shoulder incident...will have to tread carefully heading into Monday's session.
 
8/21/17

Weight = 187.4 lbs

Beltless Session

Deadlifts

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 415 x 1
450 x 5 (Vid)

2" Deficit Paused Deads

410* x 5 (Vid)

Paused Bench

135 x 5, 185 x 3, 225 x 1
255 x 5 (Vid)

Sling Shot Paused Bench

280 x 5 (Vid)

Squat

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

Barbell Lever Rows - (2) 25lb plates - 3 x 10

Ab Rollers - 3 x 15

[video=youtube;Y3ASqmh4NFo]https://www.youtube.com/watch?v=Y3ASqmh4NFo[/video]
^^^Video


Stretched, rolled, and stretched and rolled my strong side some more...minor discomfort throughout the session, but nothing that negatively impacted the lifts..twisting motions hurt the worst...

bad habit of setting too close to the bar...shins kept hitting and forced the bar to roll away and drift...gotta clean that up...*Deficit work was supposed to be 415 lbs, but forgot to add a 5lb plate on the right side...lost my balance on the 1st 2 reps...no shoulder discomfort during Squats...

weight moving in the right direction...turned Sunday into a cheat day on back to backs weeks...
 
8/22/17

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
 
8/24/17

2ct Paused Squat

135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
345 x 4 (Vid)
345 x 2 (Vid)

2ct Paused Bench

135 x 5, 185 x 3, 215 x 1
240 x 4 (Vid)
240 x 2

2" Deficit Dead (No Belt)

225 x 5, 315 x 3, 365 x 1
420 x 4 (Vid)
420 x 2 (Vid)

Barbell Lever Rows - (2) 35lb plates - 3 x 10
Ab Rollers - 3 x 15


[video=youtube;j-hp7FiD3AI]https://www.youtube.com/watch?v=j-hp7FiD3AI[/video]



nothing to complain about today, other than starting later than I would have liked and rushing through it...
 
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