Yomo's Wannabe Powerlifter Log...
- Thread starter Yomo
- Start date
Yomo
Active member
yeaman, def...and the neti pot is sometimes hit or miss with me... it has actually made it worse before, though it helps more often than not.
Yomo
Active member
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been working 16s pretty consistently on Wednesdays, so combined the last couple of Thurs and Sat sessions...this past Thurs I tried to get in the bench session despite the previous day's 16 and got pinned during my 1st set @ 275 Larsen...ended up just running 4-5 Supersets of accessory stuff afterwards and tried for the Larsen sets on Saturday...it all worked out in the long run...the Front Squat set of 10 @ 275 moved pretty well other than the bar rolling off a bit on the final rep.
been working 16s pretty consistently on Wednesdays, so combined the last couple of Thurs and Sat sessions...this past Thurs I tried to get in the bench session despite the previous day's 16 and got pinned during my 1st set @ 275 Larsen...ended up just running 4-5 Supersets of accessory stuff afterwards and tried for the Larsen sets on Saturday...it all worked out in the long run...the Front Squat set of 10 @ 275 moved pretty well other than the bar rolling off a bit on the final rep.
Yomo
Active member
5/21/19
Squats (sleeves)
415 x 1, 435 x 1, 435 x 1
Front Squats
245 x 5, 245 x 5, 245 x 5
DB Rows - 3 x 15
Lying Leg Curls - 3x15
Leg Extensions - 3x20
SS - Hammers/Cross Body Curls/Hypers/Ab Rollers/Wide Grip BB Curls/CG Reverse BB Curls - 3x10/10/15/15/15/10
complete opposite of last week...trash sleep the day prior, zero energy.
Squats (sleeves)
415 x 1, 435 x 1, 435 x 1
Front Squats
245 x 5, 245 x 5, 245 x 5
DB Rows - 3 x 15
Lying Leg Curls - 3x15
Leg Extensions - 3x20
SS - Hammers/Cross Body Curls/Hypers/Ab Rollers/Wide Grip BB Curls/CG Reverse BB Curls - 3x10/10/15/15/15/10
complete opposite of last week...trash sleep the day prior, zero energy.
Yomo
Active member
yeaman...the worst is when you get that mandatory after back to back volunteers...rough.
Yomo
Active member
6/1/19
Deads
545 x 1
Front Squats
315 x 2, 315 x 2, 315 x 2
tweaked left side of my groin, and badly sprained my middle finger on my right hand a couple Saturdays ago playing some backyard foosball...didn't really feel any pain in the groin area during deads, but def felt it pulling during squats so stopped @ 3 sets instead of the prescribed 5...going on a lil fam vacay next week, so workouts will be more "Jersey Shore-ish" the next week or so, while trying not to make anything worse.
Deads
545 x 1
Front Squats
315 x 2, 315 x 2, 315 x 2
tweaked left side of my groin, and badly sprained my middle finger on my right hand a couple Saturdays ago playing some backyard foosball...didn't really feel any pain in the groin area during deads, but def felt it pulling during squats so stopped @ 3 sets instead of the prescribed 5...going on a lil fam vacay next week, so workouts will be more "Jersey Shore-ish" the next week or so, while trying not to make anything worse.
what a train wreck
Yomo
Active member
sucks, lol...everything is basically being done "suicide grip" for lack of better terms...
7/2/19
Squats
315 x 3, 315 x 3, 315 x 3, 315 x 3, 315 x 3, 315 x 3, 315 x 3, 315 x 3
SSB
225 x 12, 225 x 12, 225 x 12
SSB Wide Stance GMs
135 x 8, 135 x 8, 135 x 8
Lying Leg Curls - 3x15
Leg Extensions - 3x20
SS - Hammers/Cross Body Curls - 3x15
SS - Hyperextensions/Ab Rollers - 3x15
Yomo
Active member
definitely trying to learn from my mistakes...schedule is typically 3 days a week, with an optional 4th day based on recovery.
Hell no, lol....my right hand screams during deadlifts...still can't fully extend right ring finger yet either.
SkRaw85
Legend
Are these top sets or did you just run in and massacre the iron with no warms? If you say the second I hate you lol
jswain34
Well-known member
I doubt it. I think you’re the only one that does that lol.
Hyde
Legend
Ima say nope. That’s a poor way to practice your only 3 lifts of importance lol
SkRaw85
Legend
Yomo is smashin it. Makin it look like play-doh
Yomo
Active member
nah...but I do tend to warm up very inefficiently...for Deads it was, 135x8, 225x5, 315x3, 385x1, 435x1...and for Bench, 135x8, 225x3....obviously not optimal...I think I mentioned it before, but I do alot of band work as warm ups tho...pull aparts, shoulder dislocations, etc
thank DP...happy with how everything has been moving lately, other than squats...
see above^^^....I know, I know, I have to do better,
appreciate it...let's hope it correlates to a higher total come game day!
Hyde
Legend
No I think that way IS optimal, at least the deadlift layout. What’s not optimal is doing sets of 5-10 on weights too light to be work weights. Guys doing 315x5, 405x5 before getting up to 495x5, those are junk sets that rob your energy but aren’t heavy enough to force adaptations. Like you said, 1-3 reps should be enough to prime the nervous system if you’re doing 5 warmup sets.
Ed Coan didn’t do junk warmup reps and Dave Tate has talked about the importance of many low rep sets leading up to work sets. Get the nervous system grooved while saving energy for the important stuff. Like you said, general movement like band work can be used to ensure the body is warm already by this point.
Ed Coan didn’t do junk warmup reps and Dave Tate has talked about the importance of many low rep sets leading up to work sets. Get the nervous system grooved while saving energy for the important stuff. Like you said, general movement like band work can be used to ensure the body is warm already by this point.
Hyde
Legend
Like 20% harder, no joke. It’s a cruel bitch
Hyde
Legend
Well what did you think???
Yomo
Active member
def helped "open" the senses up...glad I went with their 2nd tier version...thanks again for the recommendation!
Yomo
Active member
9/6/19
Squats (+wraps)
435 x 2, 435 x 2, 435 x 2, 435 x 2 (last set paused)
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right shoulder/rotator cuff feels really aggravated...worked up to a paused single on bench yesterday @ 305, that moved well but made it scream...gotta focus on tons of rehab/prehab work, and most likely sandbag bench a bit come meet day if need be...at least today's squats moved fairly well.
Squats (+wraps)
435 x 2, 435 x 2, 435 x 2, 435 x 2 (last set paused)
Invalid Link Removed
right shoulder/rotator cuff feels really aggravated...worked up to a paused single on bench yesterday @ 305, that moved well but made it scream...gotta focus on tons of rehab/prehab work, and most likely sandbag bench a bit come meet day if need be...at least today's squats moved fairly well.
Yomo
Active member
The 28th