Yomo's Wannabe Powerlifter Log...

[Yomo]

Looking pretty lean in the video and the bench looked really easy.

still pretty fat, lol...abs show signs of life around 180 tho.

 

[Yomo]

9/22/18

Morning Weight = 179.5 lbs

Grip Competition

Weigh ins - 187.xx lbs (fully clothed; shoes, jeans, shirt, cellphone in pocket, and was still the lightest guy there, lol)


1" Pinch
Hub
3" Pinch
Country Crush, 3" handles
Country Crush, 2" handles
3" Single Raptor Handle

Finished 3rd out of 5 guys in the 198s...took 1st in the 1" pinch, and 3" Country Crush, 2nd in Hub, but bombed on the 3" Raptor Handle, or else would have taken 2nd....pretty fun event with some cool people...nothing real competitive, was a beautiful day out, but was definitely spent afterwards.

 

[Hyde]

Idk what a Raptor handle is but it doesn’t sound easy!

 

[Yomo]

Idk what a Raptor handle is but it doesn’t sound easy!

Odd Haugen holds the best pull with it @ 168.5 lbs, regardless of weight class.

 

[Hyde]

Odd Haugen holds the best pull with it @ 168.5 lbs, regardless of weight class.

He has a profound grip. I watched him pick the Inch Db replica at the Arnold the other year something like 40+ times in a couple minutes I think

 

[Yomo]

9/25/18

Squats (+wraps)

435 x 3, 435 x 3, 435 x 3 (Vid - Volume PR)

Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BoKA6ZKAQje/?utm_********ig_web_copy_link[/video]

rushed into the 2nd set...gave myself around 10 mins in between sets for the 3rd, and felt like it moved much better....volume PR with under 2 weeks to go, I'll take it.

 

[Yomo]

9/27/18

Comp Bench

275 x 3, 275 x 3, 275 x 3 (Vid)

Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BoPFbsOjcJA/?utm_********ig_web_copy_link[/video]

this was a session I was almost expecting to bomb going into it....wide grip on the 1st set, pinky inside on the 2nd set, and thumb's length from center knurling on the 3rd set...I hate benching.

 

[MrKleen73]

You didn't mention it so I will ask, how did the shoulder feel on this session?

 

[Yomo]

You didn't mention it so I will ask, how did the shoulder feel on this session?

there was some discomfort on the wide grip set, but no where near as bad as I was expecting...I spent a lot of time mashing my traps, warming up both shoulders, and doing rotator cuff prehab work...seemed to help for now.

 

[Yomo]

9/29/18

Weight = 176.8 lbs

Deadlifts (no belt)

450 x 3, 450 x 3, 450 x 3 (Vid of 1st 2 sets)

Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BoUQGWuAclh/?utm_********ig_web_copy_link[/video]

one week away....

 

[MrKleen73]

there was some discomfort on the wide grip set, but no where near as bad as I was expecting...I spent a lot of time mashing my traps, warming up both shoulders, and doing rotator cuff prehab work...seemed to help for now.

Nice, so just stay away from the wide until after the meet... no unnecessary risks!

9/29/18

Weight = 176.8 lbs

Deadlifts (no belt)

450 x 3, 450 x 3, 450 x 3 (Vid of 1st 2 sets)

Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BoUQGWuAclh/?utm_********ig_web_copy_link[/video]

one week away....

So one week out from peak weak, or the actual meet is this Saturday? If this Saturday how are you doing your peak week protocol? You going to stay light all week or just do a few singles @90% or how do you plan to get the CNS to super-compensate?

 

[Yomo]

Nice, so just stay away from the wide until after the meet... no unnecessary risks!


So one week out from peak weak, or the actual meet is this Saturday? If this Saturday how are you doing your peak week protocol? You going to stay light all week or just do a few singles @90% or how do you plan to get the CNS to super-compensate?

the meet's this Saturday (Oct 6)...I plan on doing some very light singles on Bench and Squat tomorrow, say around 50% of my estimated 3rd attempts, and some core work...that's it until the meet.

 

[MrKleen73]

the meet's this Saturday (Oct 6)...I plan on doing some very light singles on Bench and Squat tomorrow, say around 50% of my estimated 3rd attempts, and some core work...that's it until the meet.

So like 3-4 sets of each? I bet you already have your post weigh feast planned eh? All of us making it hard on you in Hyde's log.

 

[Yomo]

So like 3-4 sets of each? I bet you already have your post weigh feast planned eh? All of us making it hard on you in Hyde's log.

yup, exactly 4 singles each, just to dial in form...

...the way it's working out, I'll be heading to Golden Corral right after weigh ins, and spending the evening with a couple of pizza pies....can't....friggin'...wait.

 

[MrKleen73]

yup, exactly 4 singles each, just to dial in form...

...the way it's working out, I'll be heading to Golden Corral right after weigh ins, and spending the evening with a couple of pizza pies....can't....friggin'...wait.

Don't fill up on meat at GC, you will be able to load better if you are not full from meat. Not saying don't eat it but I wouldn't make it the focus of that meal or the rest of the refeed could get uncomfortable.

 

[Hyde]

Don't fill up on meat at GC, you will be able to load better if you are not full from meat. Not saying don't eat it but I wouldn't make it the focus of that meal or the rest of the refeed could get uncomfortable.

I approve this message!

You don’t need protein on reload day as you’re not repairing any muscle tissue - you also don’t want much fats until later in the evening, as they will slow digestion and fill you up, preventing you from eating steadily through the day. Last meal is fine because it doesn’t matter if you go to bed totally stuffed, and it drives up total calories.

Processed carbohydrate, lower fat, low fiber, and salt, potassium, & creatine should be your priorities. Do not drink fluid that doesn’t have some carbs or electrolytes in it; it’s a waste of space that could go towards making you as full as possible. Gatorade, dextrose, juice, a little soda (carbonation is filling), sugar, or pedialyte should be in everything.

Pastas, breads, rice, potatoes, fruit, sweets, low fat chips like rice cakes/puffs and pretzels, pancakes/waffles are what you should be focusing on earlier.

Shoot for 1,000 grams of carbs if possible.

 

[Yomo]

Made weight @ 74.1kg / 163.3 lbs....

[video]https://www.instagram.com/p/BojYepkldVL/?utm_********ig_share_sheet&igsh****1scsb1tkt7p7o[/video]

 

[Hyde]

Looking cut. Remember, today isn’t about big feasts - it’s about continually feeding through the day. Today will start nice but become real work - today is the final thing you can do that will directly increase your performance tomorrow.

As Chris Duffin said, “If at any point you look down at your hands and there’s not a muffin or a drink or something in it, you’re probably not going to be as strong as possible on meet day.” That is an exaggeration, but not terribly. Keep food and liquid with you at all times.

 

[Yomo]

Looking cut. Remember, today isn’t about big feasts - it’s about continually feeding through the day. Today will start nice but become real work - today is the final thing you can do that will directly increase your performance tomorrow.

As Chris Duffin said, “If at any point you look down at your hands and there’s not a muffin or a drink or something in it, you’re probably not going to be as strong as possible on meet day.” That is an exaggeration, but not terribly. Keep food and liquid with you at all times.

Thanks, but it was horrible, haha...those hit baths take a toll...didn't wanna jinx myself, but made the 165 commitment a couple weeks back after originally signing up for the meet @ 181 RC.

Currently weighing 177.6 lbs, and feeling better.

 

[Hyde]

Keep eating and drinking steadily. This is your chance to take on all the fuel you’ll need for tomorrow. You should be over 181 when you go to bed at least.

There is a super compensation effect that will make up for the fatigue of the water cut and then some - if your mind is right, you will be stronger tomorrow than at any point in all of your training cycle easily.

 

[tyga tyga]

You doing a meet or a physique show bruh?

Srs, best of luck tomorrow!

 

[Yomo]

You doing a meet or a physique show bruh?

Srs, best of luck tomorrow!

Ha...I can honestly not stand feeling this skinny...bout to hit the bed, tapped out on food and drink...180.8lbs.

 

[MrKleen73]

So how did it go? Looking good in that pic too!

 

[dapack]

Thanks, but it was horrible, haha...those hit baths take a toll...didn't wanna jinx myself, but made the 165 commitment a couple weeks back after originally signing up for the meet @ 181 RC.

Currently weighing 177.6 lbs, and feeling better.

That was a big drop. What was your weight when you started cutting the water the day before? How did the meet go>

 

[Hyde]

That was a big drop. What was your weight when you started cutting the water the day before? How did the meet go>

I believe he cut 10-11lbs of water

 

[Yomo]

Thanks all!!!

the cut sucked so bad...losing weight after hitting 180 is always the hard part...no carbs, and a pretty drastic caloric deficit added to the water cut...I was still around 169 the morning of...2 hot baths had me just over 166 before I left the house...drove the 80+ miles to weigh ins with a trash bag and hoodie on, while sucking on Jolly Ranchers and spitting as much as possible, all while having the windows up and heat on, lol...worked out.

Meet went ok...could have went much better...sleep the night before was horrible...crashed around 8:30-9p, woke up around 1am, and struggled to go back to sleep.

the AM lifters were split into 2 flights of around 12-15 (as were the PM lifters)...the downtime between lifts were fine, but the rest time between each lift and subsequent attempts felt like they moved way too fast...it felt like I was barely catching my breath from my 1st Squat attempt to my 2nd.

Squats

457 lbs - 3 Whites
485 lbs (Meet PR) - 3 Whites
507 lbs - just didn't have it.

Bench

280 lbs - 3 Whites
308 lbs - No Lift (jumped the start command, and felt something pull in my left forearm)
308 lbs - 3 Whites (forearm pain made it harder for me to form a fist; flossed it and mashed it with a tennis ball)

Deads

557 lbs - 3 Whites (forearm pain was scary at lockout)
589 lbs - No Lift (walked to the bar, attempted to pull slack before attempt and called it, not worth the risk)
No 3rd attempt.

1st Place and Top 3 Lifter with a 440 Wilks (5/8, 1350 @ 163), so was pee pee tested.

[video]https://www.instagram.com/p/Bom2pNxAk0b/?utm_********ig_web_copy_link[/video]


All in all, still had plenty of fun, and even though I'm nowhere near satisfied with my numbers, knowing that at a minimum, I was still fairly competitive with less than 2 months of prep has me looking forward to the next meet more than ever now.

 

[MrKleen73]

Good stuff, sorry to hear about the issues with the forearm. I hope it is feeling better now.

 

[Hyde]

It’s the worst when you feel like you aren’t getting nearly enough rest between attempts! Nothing you can do about it either - things like the cut, sleep, etc all suck but ultimately you’re in control, but short rests is just a turd sammich for everyone.

Still put up a great total and avoided serious injury, so I’m glad for you - definitely a learning experience

 

[dapack]

Great lifts, specially at the weight. Congrats!!

 

[tyga tyga]

Big total Yomo ! Congrats on the win and the decision to NOT push the forearm.

 

[tyga tyga]

Big total Yomo ! Congrats on the win and the decision to NOT push the forearm.

 

[Yomo]

Good stuff, sorry to hear about the issues with the forearm. I hope it is feeling better now.

Thanks...still sore close to the elbow...taking it easy since.

It’s the worst when you feel like you aren’t getting nearly enough rest between attempts! Nothing you can do about it either - things like the cut, sleep, etc all suck but ultimately you’re in control, but short rests is just a turd sammich for everyone.

Still put up a great total and avoided serious injury, so I’m glad for you - definitely a learning experience

Thanks...definitely a learning experience...was surprised diet alone with no cardio allowed me to reach my goal weight...also, will eventually have to invest in more than my 1 pair of 2m knee wraps, and possibly a roller....self wrapping is a mother, and I don't pre roll my the wraps.

Great lifts, specially at the weight. Congrats!!

Thank DP!

Big total Yomo ! Congrats on the win and the decision to NOT push the forearm.

Thanks!

According the OpenPowerlifting, the 1350 puts me 4th in USPA 165 RC (Drug Tested), and Top 15 All Time World Wide regardless of Fed...I guess people don't compete DT'd in wraps too often, lol.

 

[Hyde]

People who use wraps want to lift as much as possible. So do people who take PEDs lol

 

[Yomo]

People who use wraps want to lift as much as possible. So do people who take PEDs lol

I understand the semantics behind both, lol...just surprised at how small the pool for Drug Tested Raw Classic is.

 

[Hyde]

I understand the semantics behind both, lol...just surprised at how small the pool for Drug Tested Raw Classic is.

Drug-tested often coincides with younger lifters, and the youngest generation considers wraps to be gear. And gear is the devil, like drugs...right?

 

[Yomo]

Ahhhh, to be young again....I need a drink...lol.

 

[Yomo]

rough draft of next 6 weeks of training (weeks 4,5,6 will be based off of higher percentages)

 

[dapack]

Thanks...still sore close to the elbow...taking it easy since.



Thanks...definitely a learning experience...was surprised diet alone with no cardio allowed me to reach my goal weight...also, will eventually have to invest in more than my 1 pair of 2m knee wraps, and possibly a roller....self wrapping is a mother, and I don't pre roll my the wraps.



Thank DP!



Thanks!

According the OpenPowerlifting, the 1350 puts me 4th in USPA 165 RC (Drug Tested), and Top 15 All Time World Wide regardless of Fed...I guess people don't compete DT'd in wraps too often, lol.

That is pretty awesome. Congrats!!!

 

[Yomo]

That is pretty awesome. Congrats!!!

https://www.openpowerlifting.org/rankings/wraps/75/uspa-tested/men

Thanks DP! ...finally updated on the site...a step in the right direction...time to get this bench back up tho...seems like forever since I hit mid 3s...would eventually love to find a way into the W/P&F Games.

 

[Hyde]

https://www.openpowerlifting.org/rankings/wraps/75/uspa-tested/men

Thanks DP! ...finally updated on the site...a step in the right direction...time to get this bench back up tho...seems forever since I hit mid 3s...would eventually love to find a way into the W/P&F Games.

Top 4 in your division! Looks like you would need another 150lbs on total to be #2, and 300 more to be the best. Idk what’s important to you, but being number 1 as hard as you had to cut isn’t likely (already had abs after all). You’re probably built to be a competitive 181. Either way, it will take some time - keep working hard!

Very impressive.

 

[Yomo]

Top 4 in your division! Looks like you would need another 150lbs on total to be #2, and 300 more to be the best. Idk what’s important to you, but being number 1 as hard as you had to cut isn’t likely (already had abs after all). You’re probably built to be a competitive 181. Either way, it will take some time - keep working hard!

Very impressive.

Thanks Hyde! ...always appreciate the support on this forum.

the goal is always to be number 1, right? ha...the cut could have been much easier if I had 3-4 months to prep...remember I was around 195 during sessions late July, and 190.2 lbs exactly @ wake up the first session (8/4/18) committed to this prep...so from here on out the goal is to keep BW closer to 180 year round, making the cut to 165 a walk in the park.

I'm pretty committed to this picking things up hobby...but I'm not getting any younger, so have to train much smarter from here on out, and clean up bad eating habits....short term goal is 1,500 total before I hit the big 3-5...50 lbs a year for the next 3.

 

[Hyde]

Thanks Hyde! ...always appreciate the support on this forum.

the goal is always to be number 1, right? ha...the cut could have been much easier if I had 3-4 months to prep...remember I was around 195 during sessions late July, and 190.2 lbs exactly @ wake up the first session (8/4/18) committed to this prep...so from here on out the goal is to keep BW closer to 180 year round, making the cut to 165 a walk in the park.

I'm pretty committed to this picking things up hobby...but I'm not getting any younger, so have to train much smarter from here on out, and clean up bad eating habits....short term goal is 1,500 total before I hit the big 3-5...50 lbs a year for the next 3.

That is a very realistic goal. The trick will be to get stronger without getting bigger, which is primarily going to be nervous system conditioning and low volume. So just keep doing what you do now lol

 

[Yomo]

10/30/18


SSB

315 x 6 (Vid)
295 x 6
265 x 6

Deficit Deads (No belt cause RIP KK)

405 x 3, 405 x 3, 405 x 3 (Vid of 1st and 3rd sets)

RDLs (+ straps)

245 x 8, 245 x 8, 245 x 8

Goodmornings

205 x 8, 205 x 8, 205 x 8

[video]https://www.instagram.com/p/Bpj-daZA3k0/?utm_********ig_web_copy_link[/video]



first session back, finally broke out the SSB...lowered percentages to ease my way back into it all...healthy eating has been non existent since the meet, and probably won't be too worried about body weight til after the New Year.

 

[Hyde]

Dang wondered if you had died - did you really take 3 full weeks off, or do you mean easy light training not worth logging?

 

[Yomo]

Dang wondered if you had died - did you really take 3 full weeks off, or do you mean easy light training not worth logging?

I mean the heaviest thing I lifted since the meet was probably a dirty laundry basket, and I may have rolled it down the steps when it came time to haul it to the basement, lol.

 

[Hyde]

I mean the heaviest thing I lifted since the meet was probably a dirty laundry basket, and I may have rolled it down the steps when it came time to haul it to the basement, lol.

Sounds awful

 

[MrKleen73]

Sounds awful

Yeah 3 weeks is a long time!

How did you like the feel of the SSB bar, and which one did you end up getting after all?

 

[Yomo]

Yeah 3 weeks is a long time!

How did you like the feel of the SSB bar, and which one did you end up getting after all?

went with the Edge Fitness SSB...had slight nerve pinching on my left shoulder, assuming I need to better position the bar... otherwise felt good, while being a bit more difficult than expected overall.

 

[Yomo]

11/1/18

Comp Bench (pinky on ring)

215 x 6
205 x 6
185 x 6

Seated OH Press

115 x 3, 115 x 3, 115 x 3

Close Grip Larsen Press

165 x 8, 165 x 8, 165 x 8

Inverted Row - 3 x 10

11/3/18

Sumo Deads

415 x 6

Paused Squats

275 x 3, 275 x 3, 275 x 3

Front Squats

205 x 8, 205 x 8, 205 x 8

DB Rows - 3 x 10


everything felt like **** this week....

 

[Hyde]

No sweat. You took multiple weeks off; there’s gonna be a break in period but you’ll get your groove back. Plus SSB always kicks everyone’s butt!