Yomo's Wannabe Powerlifter Log...
- Thread starter Yomo
- Start date
Yomo
Active member
welcome brother!!
and yes...taped it every day for work and for the immediate sessions afterwards. I do a pretty good amount of walking and standing, and my work boots run slightly narrow so it hasn't been fun, especially at first. Used Biofreeze as well when taped.
Yomo
Active member
12/2/17
Weight = 189.6 lbs
Deadlift (stiff bar / no belt)
135 x 5, 225 x 5, 315 x 3, 365 x 1
405 x 5, 405 x 5, 405 x 5 (Vid)
Hyperextensions - 3 x 10
Reverse Hypers - 3 x 10
Ab Rollers - 3 x 10
[video=youtube;U9MC8RBvMDk]https://www.youtube.com/watch?v=U9MC8RBvMDk[/video]
much better energy today after decent sleep...slowed down set up since I was going beltless and using the thicker stiff bar. I also will push the start of the water load to Sunday, and then it's game on exactly a week from tomorrow.
Weight = 189.6 lbs
Deadlift (stiff bar / no belt)
135 x 5, 225 x 5, 315 x 3, 365 x 1
405 x 5, 405 x 5, 405 x 5 (Vid)
Hyperextensions - 3 x 10
Reverse Hypers - 3 x 10
Ab Rollers - 3 x 10
[video=youtube;U9MC8RBvMDk]https://www.youtube.com/watch?v=U9MC8RBvMDk[/video]
much better energy today after decent sleep...slowed down set up since I was going beltless and using the thicker stiff bar. I also will push the start of the water load to Sunday, and then it's game on exactly a week from tomorrow.
Yomo
Active member
toe feels better when casually walking, but still hurts pretty good when making sharp cuts, or any standing movement that forces the heel to raise and places load up front....just sucking it up for now...and sleep has been ****, as it is typically.
woke up this morning @ 186.8...only taking in 1/2 gallon of water today...so it's actually going better than expected, considering I may only have to throw on the sweat suit on Saturday before weigh ins, instead Friday as well. I just wish I had a full 24 hrs after weigh ins, instead of @ 5pm the night before the meet...means I only get 5-6 hrs (realistically 3-4 hrs) worth of eating and re-hydrating before having to try and lay down for sleep...and the meet location being about an hr and 15 away doesn't make it any easier the following morning.
woke up this morning @ 186.8...only taking in 1/2 gallon of water today...so it's actually going better than expected, considering I may only have to throw on the sweat suit on Saturday before weigh ins, instead Friday as well. I just wish I had a full 24 hrs after weigh ins, instead of @ 5pm the night before the meet...means I only get 5-6 hrs (realistically 3-4 hrs) worth of eating and re-hydrating before having to try and lay down for sleep...and the meet location being about an hr and 15 away doesn't make it any easier the following morning.
MrKleen73
Legend
Go to a place that has really big thick and creamy cheese cake slices like a New York style and eat that big boy right before you lay down to sleep. If you can't find the thicker NY style then have two normal slices. It will keep you anabolic all night while steadily feeding you carbs, & protein. The combo of slower digesting fats, & milk proteins slow down the sugars entering the system a bit, and will "feed" you all night. Also there is plenty sodium which really helps with re-hydrating as well.
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MrKleen73
Legend
It is just a little bit of theft from one of my peak week set ups from bodybuilding but it works quite effectively. Especially for carbing back up quickly when you had to make weight or start the carb load later than normal and still getting nutrition filling the muscle throughout the night.
Yomo
Active member
wish I could like this more than once!!! was trying to think of something describing exactly what you wrote, and cheesecake never crossed my mind...I was heading towards eggs, waffles, yogurt and peanut butter all night, lol....sad thing is, if there were AA meetings for what's pictured on that plate, I'd be forced into attending...cheesecake is my weakness...will now be picking up a personal cake Sat morning from Cheesecake Factory, which isn't even out of my way!
UPDATE: Final weigh in before I get ready to lay down in an hr or so...186.4 lbs, which means I can possibly wake up under 185 lbs....we'll see.
dapack
Well-known member
Hopefully you can get some descent sleep, seems like out of all the variables that is the most important for max effort.
Yomo
Active member
I appreciate that man!!! ...but comp isn't till Sunday, weigh ins @ 5pm on Saturday, sorry if recent posting confused ya.
I fully expect 8+ hrs later on today into Saturday morning, since I'll be up for over 20+ hrs as I always am on Fridays...the only sleep I'm worried about is Saturday night before the meet, since my sleep schedule/timeframe will be changed from 5pm to a typical 10pm-11pm time in addition to refeed/re-hydrating and getting up early enough to eat a decent breakfast and then to make the drive.
MrKleen73
Legend
My last meet I took a tub of pre workout, protein, aminos and powdered carbs so I could keep gassing up the whole morning in between my stuff and it worked out really well.
jswain34
Well-known member
When i first read this from the "subscribed" view I read it as you literally took (ie: consumed) an entire tub of pre-workout. I was like holy ef....Its been a long day lol.
MrKleen73
Legend
Yeah who needs nose torque then? I'd be completely cracked out.
Yomo
Active member
Thanks for the support fellas!!!
crazy weekend to say the least...weigh ins were supposed to start @ 5pm on Sat, until 6pm, or else you would have to weigh in morning of. By 1:15pm I was down to exactly 182.4 by just wearing my sauna suit for 3 hours while doing regular chores around the house. I was getting ready to take a quick hot bath and get me down to around 178-179 lbs, when I got a call from the wife about a minor fender bender. Just a light bumper to bumper in what was turning into annoying driving conditions because of the snowfall. Needless to say once everything was said and done, it was closing in on 4pm, and I had no desire to drive over 160 miles, twoway, just for weigh ins...was just happy the wife was ok.
long story short, stuffed my face, and weighed in at 196.2 lbs fully clothed minus shoes, Sunday morning...and felt like absolute ****, lol.
Was also not a fan of their warm up area...way too tight, way too many lifters. 1st time at this location for the Fed, and you could tell. Was not as well organized as the last one I went to.
Squats w Wraps (3 flights...I was in the 3rd...they moved slooooow. 1 Scoop Protein, MP Assault and Green Mag with 2 Rice Krispies. Some Pepto afterwards, lol)
Opener - 435 lbs - fast and easy....3 reds, jumped the down command for the 2nd straight meet, lol.
2nd - 450 lbs - 3 whites, not as smooth as I would have liked.
3rd - 475 lbs - 3 whites, hit a sticking point, but no real grinding, probably should have bumped it up, but happy overall...state record, regardless of fed @ 198 lbs.
Bench (2 more Rice Krispies)
Opener - 295 lbs - 3 whites
2nd - 315 lbs - 2 whites, 1 red. Left side judge was consistently giving reds for ass off bench for anyone who drove their hips back...terrible. Oh well, still got it.
3rd - 335 lbs - 3 reds, couldn't get it past my sticking point.
Deadlifts (Another scoop MP Assault, 2 more Rice Krispies, and another shot of Pepto)
Opener - 505 lbs, 3 whites, easy money.
2nd - 545 lbs, 3 whites, surprised how well this moved.
3rd - 575 lbs, 3 whites, nice grinder, but felt faster than my 560 last meet.
7/9 for 1,365 lbs was good enough for 1st place in Open Raw Classic, and also a State Record total @ 198 lbs, regardless of federation. Waiting for the Fed to put up vids and pics on their website.
DVR'd the 1st half of the game, and was able to catch one hell of a dogfight between Philly and LA.....but, absolutely torn about the Wentz injury.
crazy weekend to say the least...weigh ins were supposed to start @ 5pm on Sat, until 6pm, or else you would have to weigh in morning of. By 1:15pm I was down to exactly 182.4 by just wearing my sauna suit for 3 hours while doing regular chores around the house. I was getting ready to take a quick hot bath and get me down to around 178-179 lbs, when I got a call from the wife about a minor fender bender. Just a light bumper to bumper in what was turning into annoying driving conditions because of the snowfall. Needless to say once everything was said and done, it was closing in on 4pm, and I had no desire to drive over 160 miles, twoway, just for weigh ins...was just happy the wife was ok.
long story short, stuffed my face, and weighed in at 196.2 lbs fully clothed minus shoes, Sunday morning...and felt like absolute ****, lol.
Was also not a fan of their warm up area...way too tight, way too many lifters. 1st time at this location for the Fed, and you could tell. Was not as well organized as the last one I went to.
Squats w Wraps (3 flights...I was in the 3rd...they moved slooooow. 1 Scoop Protein, MP Assault and Green Mag with 2 Rice Krispies. Some Pepto afterwards, lol)
Opener - 435 lbs - fast and easy....3 reds, jumped the down command for the 2nd straight meet, lol.
2nd - 450 lbs - 3 whites, not as smooth as I would have liked.
3rd - 475 lbs - 3 whites, hit a sticking point, but no real grinding, probably should have bumped it up, but happy overall...state record, regardless of fed @ 198 lbs.
Bench (2 more Rice Krispies)
Opener - 295 lbs - 3 whites
2nd - 315 lbs - 2 whites, 1 red. Left side judge was consistently giving reds for ass off bench for anyone who drove their hips back...terrible. Oh well, still got it.
3rd - 335 lbs - 3 reds, couldn't get it past my sticking point.
Deadlifts (Another scoop MP Assault, 2 more Rice Krispies, and another shot of Pepto)
Opener - 505 lbs, 3 whites, easy money.
2nd - 545 lbs, 3 whites, surprised how well this moved.
3rd - 575 lbs, 3 whites, nice grinder, but felt faster than my 560 last meet.
7/9 for 1,365 lbs was good enough for 1st place in Open Raw Classic, and also a State Record total @ 198 lbs, regardless of federation. Waiting for the Fed to put up vids and pics on their website.
DVR'd the 1st half of the game, and was able to catch one hell of a dogfight between Philly and LA.....but, absolutely torn about the Wentz injury.
Dustin07
Legend
that pull looked almost easy lol. it moved nicely
Yomo
Active member
It's mental for me, especially the opener...wanted 585 @ 181 originally, but honestly was not feeling good, so 575 was still a pleasant surprise all things considered.
Looking back at my 560, this def moved much faster, although it looked much easier than it felt, ha.
Yomo
Active member
Thank you! ...happy with the outcome despite not feeling my best.
Yomo
Active member
Yah I definitely didnt see it either. With how smooth and speedy that was she was just nitpicking at that point. At least you got 2 whites and a good lift. Thats why they have 3 judges
yeaman...I'm with ya..she just seemed to be in a pissy mood after the announcer asked her directly if she red lighted me, and when I politely asked for reasoning. The speed surprised the hell out of me, shoulda took 325 with the way it moved.
I usually don't arch as much, but the bench is much lower than I'm used to from home, it actually threw me off, and led to a small amount of cramping.
Yomo
Active member
12/26/17
Weight = fat
Squat
135 x 10, 185 x 5, 225 x 5, 315 x 3, 365 x 1
415 x 1 (Vid)
High Bar Squat
225 x 12, 225 x 12, 225 x 12 (Vid of 3rd set)
Dips - BW +25lbs x 12, x 12, x 12
Low Bar / Wide Stance Good Mornings
185 x 12, 185 x 12, 185 x 12 (Vid of 2nd set)
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15
+ a bunch of barbell curls
[video=youtube;Jcldtnubz_k]https://www.youtube.com/watch?v=Jcldtnubz_k&app=desktop[/video]
Weight = fat
Squat
135 x 10, 185 x 5, 225 x 5, 315 x 3, 365 x 1
415 x 1 (Vid)
High Bar Squat
225 x 12, 225 x 12, 225 x 12 (Vid of 3rd set)
Dips - BW +25lbs x 12, x 12, x 12
Low Bar / Wide Stance Good Mornings
185 x 12, 185 x 12, 185 x 12 (Vid of 2nd set)
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15
+ a bunch of barbell curls
[video=youtube;Jcldtnubz_k]https://www.youtube.com/watch?v=Jcldtnubz_k&app=desktop[/video]
Yomo
Active member
12/27/17
Pause Bench
135 x 10, 185 x 5, 225 x 3
275 x 1
Rotating Dumbbell Chest Press
70 lbs x 12, x 12, x 12
Bulgarian Split Squat
45 lbs x 12, x 12, x 12
Snatch Grip RDLs
225 lbs x 12, x 12, x 12
Cross Body Hammer Curls
30 lbs x 12, x 12, x 12, x 12, x 12
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
Pause Bench
135 x 10, 185 x 5, 225 x 3
275 x 1
Rotating Dumbbell Chest Press
70 lbs x 12, x 12, x 12
Bulgarian Split Squat
45 lbs x 12, x 12, x 12
Snatch Grip RDLs
225 lbs x 12, x 12, x 12
Cross Body Hammer Curls
30 lbs x 12, x 12, x 12, x 12, x 12
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
Yomo
Active member
12/30/17
Deadlift
135 x 8, 225 x 5, 315 x 3
405 x 1, 455 x 1 (Vid - hook grip)
525 x 1, 525 x 1 (Vid)
Semi Sumo Deads (+straps / controlled negative)
315 x 12, 315 x 12, 315 x 12
Front Squats (bare knees)
205 x 12, 205 x 12, 205 x 12
Close Grip Floor Press
155 x 12, 155 x 12, 155 x 12
Zottman Curls - 20lbs x 12, x 12, x 12
Ab Rollers - 3 x 15
[video=youtube;LPAUzxbBcow]https://www.youtube.com/watch?v=LPAUzxbBcow[/video]
Deadlift
135 x 8, 225 x 5, 315 x 3
405 x 1, 455 x 1 (Vid - hook grip)
525 x 1, 525 x 1 (Vid)
Semi Sumo Deads (+straps / controlled negative)
315 x 12, 315 x 12, 315 x 12
Front Squats (bare knees)
205 x 12, 205 x 12, 205 x 12
Close Grip Floor Press
155 x 12, 155 x 12, 155 x 12
Zottman Curls - 20lbs x 12, x 12, x 12
Ab Rollers - 3 x 15
[video=youtube;LPAUzxbBcow]https://www.youtube.com/watch?v=LPAUzxbBcow[/video]
Yomo
Active member
Happy New Years Brother!!
Yomo
Active member
Tues and Wed workouts, identical to last week other than adding a 4th set of 12 reps to designated exercises....
1/5/18
Sumo Deads
135 x 10, 225 x 6, 315 x 3, 365 x 1, 405 x 1, 435 x 1
475 x 5 (Vid)
Semi Sumo Deads (+straps / controlled negative)
315 x 12 reps x 4 sets
Front Squats (sleeves)
205 x 12 reps x 4 sets
Reverse Curls Supersetted with Dumbbell Squeeze Press from Floor - 20 lbs x 20 / 70 lbs x 20 x 4 sets / Last set - 40 reps each move.
Ab Rollers - 3 x 15
[video=youtube;g9gHicjPxrk]https://www.youtube.com/watch?v=g9gHicjPxrk[/video]
1/5/18
Sumo Deads
135 x 10, 225 x 6, 315 x 3, 365 x 1, 405 x 1, 435 x 1
475 x 5 (Vid)
Semi Sumo Deads (+straps / controlled negative)
315 x 12 reps x 4 sets
Front Squats (sleeves)
205 x 12 reps x 4 sets
Reverse Curls Supersetted with Dumbbell Squeeze Press from Floor - 20 lbs x 20 / 70 lbs x 20 x 4 sets / Last set - 40 reps each move.
Ab Rollers - 3 x 15
[video=youtube;g9gHicjPxrk]https://www.youtube.com/watch?v=g9gHicjPxrk[/video]
Yomo
Active member
I have always at a minimum reset my hips in between reps...I haven't used TnG for Deads in well over 2-3 years now...I switched over to complete resets early last year. I feel it leads to less form break down, as well as making it easier to pin point weaknesses, sticking points, and even bad habits.
tyga tyga
Legend
Absolutely. Man, I haven’t done touch n go in four(ish) years! I don’t do full resets but I do reset my hips and screw my elbows into my lats every time.
Keep hammering away my friend. Your progress is awesome to watch
Yomo
Active member
I really appreciate it bro! ...if I can finish the year with a 1,400+ Total, I'd be more than happy!
avoiding injury is key there man...I've been very fortunate in avoiding any real setbacks over the past year, hoping to continue the trend.
Yomo
Active member
yea bro! ...just enjoying a somewhat unexpected break from it all...my oldest has his first ever basketball season going on, so have been enjoying going to his practices and games, and spending a bit more quality time with the wife and youngest...will pick things up in a little, but will be more focused on leaning out a bit...will most likely hold off on PL meets until after summer.
Yomo
Active member
2/13/2018
Squats (Sleeves / No Belt)
135 x 8, 135 x 8, 185 x 8, 215 x 8
235 x 8, 260 x 8, 275 x 8
260 x 5, 235 x 5
RDLs - 225lbs - 4 x 10
Leg Extensions - 4 x 12, 5th set to failure
Leg Curls - 4 x 12, 5th set to failure
Plate Loaded Preacher Curls - 4 x 12, 5th set to failure
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
1st day back at it in over a month. 2018 has moved fast. Finally got my wife's car fixed, after she was rear ended the day before my December meet, their insurance was stalling for a while...my 7yr old has had the time of his life playing his first season of basketball...mandatory 16s @ work have slowed down a bit....ooooo, and dem BIRDZ are WORLD CHAMPS....still haven't wrapped my head around that one yet, but loving every bit of it.
in other news, so out of shape. Squats were easy and moved fast, just crazy out of breath afterwards, lol....easing my way back into it.
Squats (Sleeves / No Belt)
135 x 8, 135 x 8, 185 x 8, 215 x 8
235 x 8, 260 x 8, 275 x 8
260 x 5, 235 x 5
RDLs - 225lbs - 4 x 10
Leg Extensions - 4 x 12, 5th set to failure
Leg Curls - 4 x 12, 5th set to failure
Plate Loaded Preacher Curls - 4 x 12, 5th set to failure
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
1st day back at it in over a month. 2018 has moved fast. Finally got my wife's car fixed, after she was rear ended the day before my December meet, their insurance was stalling for a while...my 7yr old has had the time of his life playing his first season of basketball...mandatory 16s @ work have slowed down a bit....ooooo, and dem BIRDZ are WORLD CHAMPS....still haven't wrapped my head around that one yet, but loving every bit of it.
in other news, so out of shape. Squats were easy and moved fast, just crazy out of breath afterwards, lol....easing my way back into it.