Yomo's Wannabe Powerlifter Log...

12/18/18

SSB

265 x 3
305 x 3
345 x 3

Deficit Deads

415 x 3

RDLs (+straps)

255 x 8, 255 x 8

Goodmornings

205 x 8, 205 x 8

Hammer Curls - 3 x 10
Cross Body Curls - 3 x 10
Leg Curls - 2 x 15
Leg Extensions - 2 x 20
Hyperextensions - 2 x 15
Ab Rollers - 2 x 15



Deload week...
 
12/20/18

Comp Bench

205 x 3
260 x 3
230 x 3

Close Grip Larsen

170 x 8, 170 x 8

Dips - 2 x 15
Push Ups - 2 x 25
Wide Grip BB Curls SS Reverse Barbell Curls - 3 x 15/10
Banded Tricep Pushdowns - 3 x 20
Reverse Hypers - 2 x 15
Ab Rollers - 2 x 15


just under 18 hours fasted heading into this one, only cause I ate like dog sh.it yesterday.
 
Hyde said:
Whatcha weighin?
Click to expand...

gotta be hovering around 190 nowadays.

worked up to a Sumo triple @ 435 on Sat, and 115 for OH on Sun...will most likely push my Tues session to Wed....hope everyone enjoys their Holidays
 
Yomo said:
gotta be hovering around 190 nowadays.

worked up to a Sumo triple @ 435 on Sat, and 115 for OH on Sun...will most likely push my Tues session to Wed....hope everyone enjoys their Holidays
Click to expand...

Nice. Enjoy your family time, and may the force be with you!
 
YO!!!


[video]https://www.instagram.com/p/Bs074CrgMux/?utm_********ig_web_copy_link[/video]

[video]https://www.instagram.com/p/Bs8bFCEguLh/?utm_********ig_web_copy_link[/video]

[video]https://www.instagram.com/p/BtOd4nZg3ZT/?utm_********ig_web_copy_link[/video]


not as active as I would have liked, but around 3-4 weeks back into lifting...may lock in my next meet for April 6...thinking about running Kingpin heading into it...would kill for any advice and/or suggestions.
 
Yooooo bro. Welcome back. Good to see you getting after it still. I dont have any experience with Kingpin but i know Hyde had used it and I believe is the program he always says that youll either end up injuring yourself or PRing. So take that as you wish
 
jswain34 said:
Yooooo bro. Welcome back. Good to see you getting after it still. I dont have any experience with Kingpin but i know Hyde had used it and I believe is the program he always says that youll either end up injuring yourself or PRing. So take that as you wish
Click to expand...

Bahaha no that’s the Predator bench template - a lot of volume. Although Kingpin is quite a bit as well. I think it’s a good program to overall raise your total, although it worked best for my deadlift.

You need to be very objective in picking your backup strength movements and accessories, like any conjugated program. There’s too much work getting done to waste energy on accessories you don’t really need.
 
jswain34 said:
Yooooo bro. Welcome back. Good to see you getting after it still. I dont have any experience with Kingpin but i know Hyde had used it and I believe is the program he always says that youll either end up injuring yourself or PRing. So take that as you wish
Click to expand...

Thanks J! ...hoping to get things back to normal.

Hyde said:
Bahaha no that’s the Predator bench template - a lot of volume. Although Kingpin is quite a bit as well. I think it’s a good program to overall raise your total, although it worked best for my deadlift.

You need to be very objective in picking your backup strength movements and accessories, like any conjugated program. There’s too much work getting done to waste energy on accessories you don’t really need.
Click to expand...

any other 8 week program suggestions? I've really been winging it the last few years, need to find a better way eventually, lol.
 
Yomo said:
Thanks J! ...hoping to get things back to normal.



any other 8 week program suggestions? I've really been winging it the last few years, need to find a better way eventually, lol.
Click to expand...

I think you should do the Kingpin.
 
2/5/19

SSB (2m Sig Golds)

345 x 12, 345 x 12 (Vid)

SSB - Paused at Parallel (Sleeves)

315 x 10, 315 x 10 (Vid 2nd set)

Front Squats (Sleeves)

245 x 8, 245 x 8 (Vid 2nd set)

Leg Curls- 3x15
Leg Extensions - 3x20
Hyperextensions - 3x15
Ab Rollers - 3x15

[video]https://www.instagram.com/p/Btge5oegM26/?utm_********ig_web_copy_link[/video]

Started @ Week 2 of Kingpin....session absolutely kicked my a.ss...doesn't help that I went 20hrs fasted before eating a 6 pack of PB crackers w/ jelly an hour before the workout, no pre w/o, just Green Mag...1st time in wraps since the meet as well...will most likely pick up a different pair of wraps, 2.5m this time...still debating on which ones.
 
That session is impressive AF, nutrition aside even.

The thing about Kingpin is to remember the %s are GUIDELINES. Lilly is expecting you to autoregulate based on the day’s Effort goal.

I sometimes found the heavy squat day too light or the repetition squat day too heavy and had to tweak numbers on the fly. He trained years at Westside calling audibles twice a week during the ME days and expects you to do the same for an optimum and “safe” training cycle.
 
jimbuick said:
Just thinking about Kingpin makes my back hurt.
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You aren’t kidding. That’s when my discs finally gave up from my lousy pulling technique. You have to use loads you can tolerate the volume on rep days. Which this one was.
 
Hyde said:
That session is impressive AF, nutrition aside even.

The thing about Kingpin is to remember the %s are GUIDELINES. Lilly is expecting you to autoregulate based on the day’s Effort goal.

I sometimes found the heavy squat day too light or the repetition squat day too heavy and had to tweak numbers on the fly. He trained years at Westside calling audibles twice a week during the ME days and expects you to do the same for an optimum and “safe” training cycle.
Click to expand...

I actually just went back and noticed I didn't start with his recommended 95% Training Max either, smh.
 
Yomo said:
I actually just went back and noticed I didn't start with his recommended 95% Training Max either, smh.
Click to expand...

No biggie, just adjust going forward.

Another thing, on the TM - if you’re not peaking with drugs, especially fast acting orals, run your bench % a bit higher.

It’s common to see guys do 10% more than the heaviest singles they did in training at a comp on squat and dl, but most people need to bench heavy to bench heavy. You rarely see guys hit giant bench PRs magically at comp.

This was my experience during the Cube cycles I was off PEDs, as I ran it about a year straight.
 
Hyde said:
No biggie, just adjust going forward.

Another thing, on the TM - if you’re not peaking with drugs, especially fast acting orals, run your bench % a bit higher.

It’s common to see guys do 10% more than the heaviest singles they did in training at a comp on squat and dl, but most people need to bench heavy to bench heavy. You rarely see guys hit giant bench PRs magically at comp.

This was my experience during the Cube cycles I was off PEDs, as I ran it about a year straight.
Click to expand...

don't ever really see myself using PEDs, and not from a moral standpoint, but out of sheer lack of knowledge and/or willingness to learn...either way volume has never really been my strong suit...I've always kept the Big 3 at very low volume totals...so I'm just hoping to successfully knock out this Kingpin cycle and turn it into Comp PRs

I went back and decided to base all three lifts on training PRs instead of comp PRs, which should up most of the sessions, and will def adjust accordingly if need be from here on out...thanks.
 
2/7/19

Comp Bench

265 x 2, 265 x 2, 265 x 2, 265 x 2, 265 x 2 (Vid of sets 1/3/5)

Close Grip

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

1" Pause Off Chest

250 x 5, 250 x 5 (Vid of set 2)

Dips - 3x15
Hammer Curls - 3x10
Cross Body Hammer Curls - 3x10
Banded Tricep Push Downs - 4x25

[video]https://www.instagram.com/p/BtllbjQj4lb/?utm_********ig_web_copy_link[/video]


back went into a wicked spasm after the first CG set, so had to throw the belt on for all remaining sets, and opted out of hypers and ab rollers.



EDIT: I have also ran a minimum of 18:6 IF since Sunday night, with a very drastic cut in caloric intake...I don't even want to look at a scale right now (100% my fault), so will wait until about 2 weeks in and see whether or not 165 is feasible this go round.
 
jimbuick said:
Yeah, the rep DL day is a bear.
Click to expand...

didn't seem too bad with me plugging in 575 into the online calculator until I saw the Deficit work, lol...getting past that high rep squat day was what had me worried the most tho...couldn't be happier it's over with.
 
2/9/19

Deads

365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3

Deficit Deads

335 x 8, 335 x 8

SSB Goodmornings

185 x 10, 185 x 10, 185 x 10

Leg Curls- 3x15
Leg Extensions - 3x20
Hyperextensions - 3x15
Ab Rollers - 3x15


all rests between the 8 sets were 60 secs or less...not a fan of partial pulls, so will try to incorporate Pause style deads next week...pretty easy session, even with energy low.
 
Yomo said:
2/9/19

Deads

365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3, 365 x 3

Deficit Deads

335 x 8, 335 x 8

SSB Goodmornings

185 x 10, 185 x 10, 185 x 10

Leg Curls- 3x15
Leg Extensions - 3x20
Hyperextensions - 3x15
Ab Rollers - 3x15


all rests between the 8 sets were 60 secs or less...not a fan of partial pulls, so will try to incorporate Pause style deads next week...pretty easy session, even with energy low.
Click to expand...

It should be, the speed session is your weekly break lol. I always dreaded the Rep day for dead and squat especially. The week with Rep Bench & other 2 you get to go heavy or work speed - that’s the week life is good
 
Hyde said:
It should be, the speed session is your weekly break lol. I always dreaded the Rep day for dead and squat especially. The week with Rep Bench & other 2 you get to go heavy or work speed - that’s the week life is good
Click to expand...
I didn't mind rep squats that much. It was just the rep deads that I despised.
 
Yomo said:
2/5/19
..will most likely pick up a different pair of wraps, 2.5m this time...still debating on which ones.
Click to expand...

In the same situation you are in. My training pair is about 5 years old, Titan Titanium, and falling a part. Really wont to try out the Metal wraps but don't know to much about them and which one would be their lighter wrap.
 
Just order the Metal Black wraps. Cost was $66 with shipping and handling so by far the most expensive wraps. Hoping they are easy to use and can use on a regular basis.
 
dapack said:
Just order the Metal Black wraps. Cost was $66 with shipping and handling so by far the most expensive wraps. Hoping they are easy to use and can use on a regular basis.
Click to expand...

I actually ended up ordering the Pioneer Lilliebridge wraps...under $60 shipped, and haven't heard any negatives about them yet.
 
2/12/19

SSB (sleeves)

385 x 2, 385 x 2, 385 x 2, 385 x 2, 385 x 2 (Vids 1/3/5)

Paused @ Parallel

365 x 4, 365 x 4 (Vid set 2)

Front Squats

295 x 3, 295 x 3 (Vid set 2)

Leg Curls- 3x15
Leg Extensions - 3x20
Hyperextensions - 3x15
Ab Rollers - 3x15

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

easier session than expected, even though I had to train a lil later cause my oldest had a 2hr delay at school...will have to push Thurs sesh to Fri...expecting a mandatory double tomorrow, midnight to 4pm, back again at midnight for Thurs, then off at 8am, but have to drive downstate (an hr) to training @ 4pm Thurs afternoon until midnight, and thankfully off Friday... not looking forward to the drive back Thurs night........sheeeesh....also having to potty train my youngest between Squat sets is even harder than it sounds.
 
The struggle is real. Potty training my kid too. I’m tryin not to crap my pants squatting decent loads and he’s just trying to not crap his pants. We are all making strides though
 
Yomo said:
I actually ended up ordering the Pioneer Lilliebridge wraps...under $60 shipped, and haven't heard any negatives about them yet.
Click to expand...

Was actually thinking about those too but always been wanting to try Metal wraps. Will have to update when you get them and how they compare with Titan Titanium that you have. I like the Titanium but the way I squat really don't get a good rebound out of them so hoping the Metal will be better.
 
Hyde said:
Keep your grind strong and your coffee stronger...wishing you perseverance brother
Click to expand...

Always appreciative! ...just gotta stay focused!

SkRaw85 said:
The struggle is real. Potty training my kid too. I’m tryin not to crap my pants squatting decent loads and he’s just trying to not crap his pants. We are all making strides though
Click to expand...

aint that the truth, haha...my oldest (son) was good in under 4 days...my youngest (daughter) is just now starting to get it down in what has been close to a week.

dapack said:
Was actually thinking about those too but always been wanting to try Metal wraps. Will have to update when you get them and how they compare with Titan Titanium that you have. I like the Titanium but the way I squat really don't get a good rebound out of them so hoping the Metal will be better.
Click to expand...

I've only used Sig Golds as far as wraps, 2m...I really wish I coulda got my hands on a pair of Strangulators (pun intended).
 
Yomo said:
Always appreciative! ...just gotta stay focused!



aint that the truth, haha...my oldest (son) was good in under 4 days...my youngest (daughter) is just now starting to get it down in what has been close to a week.



I've only used Sig Golds as far as wraps, 2m...I really wish I coulda got my hands on a pair of Strangulators (pun intended).
Click to expand...

That is right. Always get those 2 confused.
 
2/15/19

Comp Bench (speed)

215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3, 215 x 3

Close Grip

235 x 5, 235 x 5

1" Pause Off Chest

205 x 8, 205 x 8, 205 x 8

Dips - 3x15
Hammer Curls - 3x10
Cross Body Hammer Curls - 3x10
Banded Tricep Push Downs - 4x25
Reverse Hypers - 3x15

15 hrs fasted heading into this one, and crazy exhausted from yesterday, so added a scoop of Assault w/ my Green Mag...done in under an hour from warm up to clean up...not looking forward to tomorrow's Deads rep day.
 
2/16/19

Deads

385 x 10, 385 x 10, 385 x 10 (Vid)

Deficit Deads

365 x 10, 365 x 10, 365 x 10 (Vid of sets 1/3)

Deficit Paused

335 x 6, 335 x 6 (Vid of set 2)

Hyperextensions - 3x15
Ab Rollers - 3x15


DEAD.

[video]https://www.instagram.com/p/Bt86pZljsdm/?utm_********ig_web_copy_link[/video]



Edit: 16 hours fasted before pre w/o meal (bowl of oatmeal, 5 eggs, 6 sausage links) 90 mins before session...then a bag of fruit gummies with my Assault/Green Mag pre w/o...pretty close to yacking it all up after the 1st set of deficits...also tried my best to avoid significant bouncing of the weights...no tears on the mittens afterwards either which is a plus.

also couldn't avoid weighing myself before...190.6 lbs, which puts me right around 0.4 lbs heavier than I was around the last meet prep, 6-7 weeks out.
 
Yomo said:
banking on my hammies and lower back being in a not so forgiving mood manana.
Click to expand...

Be vigilant not to get hurt tomorrow when everything is jacked up! It’s a sensitive time.

Good hustle. That’s the hardest session in the 9 weeks.
 
2/19/19

SSB (sleeves)

335 x 2, 335 x 2, 335 x 2, 335 x 2, 335 x 2, 335 x 2

SSB Paused @ Parallel

315 x 6, 315 x 6, 315 x 6

Front Squats

245 x 5, 245 x 5

Leg Curls- 3x15
Leg Extensions - 3x20
Hyperextensions - 3x15
Ab Rollers - 3x15


still pretty beat up heading into this one, so glad nothing too taxing, other than maybe that last set of paused @ 315...I originally debated breaking out the wraps since this was a dedicated explosive session, but changed my mind last minute.
 
2/21/19

Comp Bench

265 x 6, 265 x 6, 265 x 6 (Vid)

Close Grip

280 x 3, 280 x 2, FAIL

1" Pause Off Chest

250 x 6

Dips - BW + 90lbs, 1x9, 1x8, BWx20
Hammer Curls - 3x10
Cross Body Hammer Curls - 3x10
Banded Tricep Push Downs - 4x25
Reverse Hypers - 3x15
Ab Rollers - 3x15

[video]https://www.instagram.com/p/BuJuXcMg8LS/?utm_********ig_web_copy_link[/video]

what feels like my worst session of prep...yesterday was CRAZY...mandatory 16 hr shift, and afterwards had to shovel my driveway once I got home....maybe 3.5 hrs of sleep before another 8hr shift @ midnight, and then this session @ 10am, all while going exactly 27 hrs yesterday fasted, and another 17 hrs fasted before this session today...shoulda moved this sesh to Fri, since Bench doesn't really hurt my Dead day w/o a day in between.
 
Think he mentioned he was a CO.

Dude reading your day made me stressed out lol none the less, you did the work my dude
 
SkRaw85 said:
Busy day. Whatcha do for work?
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Corrections...being essential staff sucks, lol.

tyga tyga said:
Think he mentioned he was a CO.

Dude reading your day made me stressed out lol none the less, you did the work my dude
Click to expand...

One more night, then off, but pretty busy weekend with the family, from my son's bball game, to my nephew's bday party...before you know it I'll be back here, complaining about working out again, haha.
 
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