Yomo's Wannabe Powerlifter Log...

Yomo

Yomo

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New here to AM...thought I'd introduce myself by opening this log, going back a week from today...

Hope to learn and grow stronger by the day, week, month, and year...

...I work out alone at home..I work graveyard hours and typically workout around 10-11am after shift...have the basics; small amount of weight, ****ty bar, rack etc, :afro:



3/13/17

Weight = 193.4

Sumo Deadlift

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1, 435 x 1, 455 x 1

2ct Paused Conv. Deadlift (NO BELT)

435 x 3, 450 x 2, 465 x 1 PR

Deficit RDLs - 5 x 10 - 255lbs
Front Squats - 5 x 10 - 215lbs
T Bar Rows - 3 x 20 - 125lbs
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25


3/15/17

Legs Up Close Grip Bench - 5 x 10 - 205lbs
Close Grip Floor Press - 5 x 10 - 185lbs
Dips - BW - 5 x 15
Wide Grip BB Curl - 3 x 20
Close Grip BB Reverse Curl - 3 x 20
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 4 x 25


3/16/17

Weight = 193.7

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
345 x 12
275 x 10, 275 x 10, 275 x 10

Close Grip Bench

135 x 10, 185 x 8, 225 x 5
245 x 12
215 x 10, 215 x 10, 215 x 10

2 x 15 - Good Mornings - 205lbs
2 x 15 - T Bar Rows - 135lbs
SuperSet - Wide Grip BB Curl / Close Grip BB Reverse Curl / 3ct Plate Shrug - 15/15/10
Ab Rollers - 4 x 30
 
Yomo

Yomo

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3/20/17

2" Deficit Deadlift (No Belt)

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 345 x 1, 375 x 1
415 x 10 (Vid)

Deficit RDLs - 3 x 10 - 275 (Vid of 3rd set)
Front Squats - 3 x 10 - 225 (Vid of 3rd set)
T Bar Rows - 3 x 20 - 135lbs
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

[video]https://youtu.be/-xsRqgEqyNM[/video]


decent day...those 10 reps were much harder than expected...
 
Yomo

Yomo

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3/21/17


Legs Up Close Grip Bench - 5 x 10 - 205lbs
Close Grip Floor Press - 5 x 10 - 185lbs
Dips - BW - 5 x 15
Wide Grip BB Curl - 3 x 20
Close Grip BB Reverse Curl - 3 x 20
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 4 x 25


crazy sore...felt every rep from yesterday today...on a plus side this specific session is starting to get easier, so will most likely increase weight following next week...
 
hairygrandpa

hairygrandpa

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Subbed to see how you suffer! ;)
 
hairygrandpa

hairygrandpa

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Saw your vid, looking good, bro!
Linda musica tambien ! ;)
 
Yomo

Yomo

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3/23/17

Weight = 192.8

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 345 x 1, 385 x 1
405 x 1 (Vid)
435 x 2 (Vid)
295 x 10, 295 x 10, 295 x 10 (Vids of 1st and 3rd set)

3 x 10 Good Mornings - 225 (Vid of 2nd set)
3 x 20 T Bar Rows - 135lbs
3 x 20 Hyperextensions
4 x 25 Ab Rollers


youtube.com/watch?v=OpRPcLUEsPc
 
Yomo

Yomo

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3/24/17

Weight = 192.2

Legs Up Close Grip Bench

135 x 5, 185 x 3, 225 x 2, 245 x 1
295 x 3 PR (Vid)
225 x 10, 225 x 10, 225 x 10 (Vids of 1st and 3rd set)

Dips

BW x 20, BW + 50lbs x 10, + 70lbs x 10, + 90lbs x 10 (Vids of 70lb and 90lb set)

Wide Grip BB Curl - 3 x 20
Close Grip BB Reverse Curl - 3 x 20
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers- 4 x 25

youtube.com/watch?v=JzYJLj3vrgc


can't complain...good session...top set was supposed to be a double, said screw it, got the 3rd anyways (I was only able to get it for a single 2 weeks ago).
 
hairygrandpa

hairygrandpa

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WTH? Strong dips!
 
Yomo

Yomo

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Thank you! ...it's actually been a while since I did weighted dips...I'm fairly adamant about controlling each rep, and adding extra emphasis on elbows locking out...better carry over to Bench...
 
dapack

dapack

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You got some strong lifts. What program are you running? Looks a little like 5/3/1 from what I see or a type of hybrid of it.
 
Yomo

Yomo

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You got some strong lifts. What program are you running? Looks a little like 5/3/1 from what I see or a type of hybrid of it.

Thank you! ...in all honesty, I'm really just winging it right now (other than assistant stuff)...started out taking all lifts to a top single, followed by (2) 5 x 10s in supplemental work + 3-4 assistance light/high rep work to finish it off.

had to pull out of a recent meet due to life's circumstances, and decided to just freestyle and find my groove until I find something that fits...
 
Yomo

Yomo

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3/27/17

Weight = 192.8

Deadlift

135 x 5, 185 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 1, 405 x 1
435 x 1, 465 x 1 (Vid)
495 x 2 (Vid)

Deficit RDLs - 3 x 10 - 275
Front Squats - 3 x 10 - 225
T Bar Rows - 3 x 20 - 135lbs
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

youtube.com/watch?v=PPfTv1nMjXc


sinuses have been crazy with all these weather changes...sinus pressure was horrible during this session...not very happy with the speed of the pulls...
 
hairygrandpa

hairygrandpa

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Heavy deads without straps, you are an animal!
 
Yomo

Yomo

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3/28/17

Legs Up Close Grip Bench

135 x 5, 185 x 5
225 x 10+ = 14, 225 x 10+ = 14, 225 x 10+ = 13 (Vid)


SS - Dips/Push Ups - 75 Total Reps Each
Wide Grip BB Curl - 3 x 20
Close Grip BB Reverse Curl - 3 x 20
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 4 x 25



youtu.be/JYIVdPCrBAg
 
Yomo

Yomo

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4/6/17

Weight = 191.7

Squat (No Belt)

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
345 x 3 (Vid)
385 x 3, 385 x 3 385 x 3 (Vids of 1st and 3rd set)
365 x 3, 365 x 3 (Vid)

3 x 10 Good Mornings - 205lbs
3 x 15 One Arm Barbell Rows - 60lbs
3 x 20 Hyperextensions
4 x 25 Ab Rollers

youtube.com/watch?v=CM_fcjuhZTE

Life and work plotted against me the last couple of days...had to skip last Friday, Monday only took Deads to a top set of 405 x 5, and wasn't able to do anything Tuesday...so overall, today felt pretty good...
 
hairygrandpa

hairygrandpa

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4/6/17

Weight = 191.7

Squat (No Belt)

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
345 x 3 (Vid)
385 x 3, 385 x 3 385 x 3 (Vids of 1st and 3rd set)
365 x 3, 365 x 3 (Vid)

3 x 10 Good Mornings - 205lbs
3 x 15 One Arm Barbell Rows - 60lbs
3 x 20 Hyperextensions
4 x 25 Ab Rollers

youtube.com/watch?v=CM_fcjuhZTE

Life and work plotted against me the last couple of days...had to skip last Friday, Monday only took Deads to a top set of 405 x 5, and wasn't able to do anything Tuesday...so overall, today felt pretty good...
Weight is down a bit too, hopefully fat. :)
 
Yomo

Yomo

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I wouldn't say #permabulk....more like #forevermaintenance...lol.

I stay between 190 and 200, and don't really focus on aesthetics...regardless they tend to improve simply because I at the very least attempt to pick things up and put them down...:popworm:
 
Warsheeper

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most of the time when you miss a few days you lose some water because people tend to eat less salty and less carbs on off days
 
Yomo

Yomo

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most of the time when you miss a few days you lose some water because people tend to eat less salty and less carbs on off days
believe it or not, diet stayed almost exactly the same, even creatine/1g+ water on all days missed...other than Sat, where I damn near went all you can eat McD's breakfast...in the last 2 years, I've maybe dipped under 190 twice and over 200 the same amount of times...
 
Yomo

Yomo

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4/7/17

Pause Bench

135 x 5, 135 x 5, 185 x 3, 225 x 1
250 x 9 (miscount, supposed to be 8)
TnG
235 x 12
220 x 10, 220 x 10

Close Grip Bench

185 x 10, 185 x 10, 185 x 10

3ct Plate Shrug - 45's - 3 x 10
Close Grip BB Reverse Curl - 65lbs - 3 x 15
Wide Grip BB Curl - 65lbs - 3 x 20
Ab Rollers - 4 x 25


fairly easy day...started off with a heel for the 250 set, finished with flats, felt much better/more stable...
 
Yomo

Yomo

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4/10/17

Deadlift (No Belt)

135 x 5, 225 x 5, 275 x 3, 315 x 1
355 x 8
330 x 10
300 x 6, 300 x 6, 300 x 6

2" Deficit RDLs

255 x 10, 255 x 10, 255 x 10

One Arm Barbell Rows - 60lbs - 3 x 15
SS Wide Grip BB Curls/Close Grip Rev. BB Curls - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25


another fairly easy day...I always at least reset my hips; this time all reps were done with a complete standing reset...took my time and worked on form/different cues.
 
Yomo

Yomo

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4/11/17

Front Squat (No Belt)

135 x 5, 185 x 5
215 x 8, 215 x 8, 215 x 8 (Vid)

Seated OH Press (No Belt/No Back Support)

95 x 5, 115 x 5
135 x 8, 135 x 9 (miscount), 135 x 8 (Vid)

SS Dips/Push Ups - 75 Total Reps Each
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 3 x 15/10
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 4 x 25

youtube.com/watch?v=OxHgYrEy74w

quick and easy session.
 
jswain34

jswain34

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Hey bro. Subbed in, didn't know you had a log running. In for your journey as you are for mine. Any plans to compete at any point??
 
Yomo

Yomo

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Hey bro. Subbed in, didn't know you had a log running. In for your journey as you are for mine. Any plans to compete at any point??
Appreciated..

that's always been the plan...actually had to cancel what would have been my first meet just recently...working midnight to 8am with Monday and Tuesday as my days off, makes somethings more difficult than I would like...and work's been crazy recently, with way more mandatory 16hr shifts making training harder than it should be...FML...

I've only been dedicated to strength training going on 2 years, and still have a LOT to work on before I feel
at all competitive...but hopefully before this year's over I'll finally step on the platform...*fingers crossed*
 
Yomo

Yomo

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4/14/17

Weight = 193.2

Pause Bench

135 x 5, 185 x 5, 205 x 3
225 x 8
210 x 10
195 x 6, 195 x 6, 195 x 6

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1
345 x 8 (Vid)
320 x 12 (Vid)
295 x 10, 295 x 10 (Vid of 2nd set)


4/15/17

Legs Up Close Grip Bench

170 x 10, 170 x 10, 170 x 10

Good Mornings

235 x 10, 235 x 10, 235 x 10 (Vid of 1st and 3rd set)

Single Arm BB Row - 60lbs - 3 x 15
Wide Grip BB Curl - 3 x 20
Close Grip BB Reverse Curl - 3 x 20
3ct Plate Shrug - 45's - 3 x 10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

youtube.com/watch?v=KRtvg3McYaM

Short recap...rough couple of days. 16 Hr shift on Thursday, so combined Thurs and Fri's Top Sets, on Friday....probably should have rested and did it all today...was def not smart of me to go and try after maybe 3.5 hrs sleep since Wed night up until the Friday session...all reps were completed, but I was gassed...the reps started getting sloppy, so stopped the session after completing the designated sets, and combined the supplemental and accessory work today (4/15/17)
 
Yomo

Yomo

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4/17/17

Weight = 193.7

Deadlift (No Belt)

135 x 5, 225 x 5, 315 x 3, 345 x 1
395 x 3 (Vid)
445 x 3, 445 x 3, 445 x 3 (Vid)
415 x 3, 415 x 3 (Vid)

2" Deficit RDLs

235 x 10, 235 x 10, 235 x 10

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

youtube.com/watch?v=hmNjaauBG8w

All Deads were done with complete resets...everything moved fairly well today...amazing what 6.5 hrs of sleep can do...
 
hairygrandpa

hairygrandpa

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4/17/17

Weight = 193.7

Deadlift (No Belt)

135 x 5, 225 x 5, 315 x 3, 345 x 1
395 x 3 (Vid)
445 x 3, 445 x 3, 445 x 3 (Vid)
415 x 3, 415 x 3 (Vid)

2" Deficit RDLs

235 x 10, 235 x 10, 235 x 10

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

youtube.com/watch?v=hmNjaauBG8w

All Deads were done with complete resets...everything moved fairly well today...amazing what 6.5 hrs of sleep can do...
What impresses me most: no power straps, I guess.
 
Yomo

Yomo

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What impresses me most: no power straps, I guess.
never been a fan of straps...I know some top guys use them to overload, but for me, chalk is all I need...at least until I'm lifting heavy enough that it affects grip.
 
Yomo

Yomo

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4/20/17

Weight = 193.5

Squat

135 x 5, 185 x 5, 225 x 3, 275 x 1
305 x 8 (Vid)
285 x 10 (Vid)
260 x 6, 260 x 6, 260 x 6 (Vid of 1st and 3rd set)

Good Mornings

225 x 10, 225 x 10, 225 x 10 (Vid of 2nd set)

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25


youtube.com/watch?v=qGza7ljobjs&t=50s


was pretty tired...took Tuesday off (on vacay) working on the car and house...then yesterday took the fam to the city and stopped by the Jurassic World exhibit at the Franklin...was pretty friggin' kewl...

3rd week of the new "program" (for lack of better words)...quick and easy today...felt good...
 
Yomo

Yomo

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4/21/17

Pause Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3
250 x 3 (Vid)
285 x 3, 285 x 3, 285 x 3 (Vid)
265 x 3, 265 x 3 (Vid)

Close Grip Bench

160 x 10, 160 x 10, 160 x 10

Wide Grip BB Curl - 3 x 20 - 65lbs
Close Grip BB Reverse Curl - 3 x 20 - 65lbs
3ct Plate Shrug - 45's - 3 x 10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

youtube.com/watch?v=jXs0C0dWvHM

Bench has been a little frustrating lately...today was no different...finished all the reps, but grinded a few that should have flew up...
 
Yomo

Yomo

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4/24/17

Weight = 194.1

Deadlift (No Belt/Complete Resets)

135 x 5, 225 x 5, 275 x 3, 315 x 1
395 x 8 (Vid)
365 x 10 (Vid)
335 x 12 (Vid)

2" Deficit RDLs

275 x 10, 275 x 10, 275 x 10

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25

[video]https://youtu.be/B-VVJTBCieU[/video]

other than the bar drifting away from me a couple of times today, everything moved well, nothing too heavy... complete resets have really helped me maintain similar speed throughout sets compared to just resetting hips in between reps..
 
Yomo

Yomo

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4/27/17 - Week 4 - Recovery

Warm up - Wall Squats / Push Ups / Planks

2ct Pause Squat

275 x 3

2ct Pause Bench

195 x 3, 195 x 3

2ct Pause Deadlift (Below Knee)

290 x 3, 290 x 3, 290 x 3

SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
Ab Rollers - 4 x 25



No Shoes, no socks, no sleeves, no belt...done in under 35 mins...recovery week came literally at the best time following back to back 16 hr shifts....
 
Yomo

Yomo

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4/28/17 - Week 4 - Recovery

Warm up - Wall Squats / Push Ups / Planks

2ct Pause Squat

260 x 3, 260 x 3

2ct Pause Bench

205 x 3

2ct Pause Deadlift (Below Knee)

305 x 3, 305 x 3

SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
Ab Rollers - 4 x 25


No Shoes, no socks, no sleeves, no belt...
 
Yomo

Yomo

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5/1/17 - Week 4 - Recovery

Warm up - Wall Squats / Push Ups / Planks

2ct Pause Squat

250 x 3, 250 x 3, 250 x 3

2ct Pause Bench

185 x 3, 185 x 3, 185 x 3

2ct Pause Deadlift (Below Knee)

315 x 3

SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 5 x 15/10
Ab Rollers - 4 x 25


No Shoes, no socks, no sleeves, no belt...
 
Yomo

Yomo

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5/4/17

Weight = 195.7

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1
405 x 3, 405 x 3, 405 x 3

Good Mornings

215 x 10, 215 x 10, 215 x 10

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25


Felt good to be back under heavier weight...but the time away def showed...had to grind pretty good for the 9th total rep...may add a couple singles @ 80% next time I take a recovery week...I think I have vids of all 3 405 sets and either 1 or 2 of the GMs sets...was too tired to mess with any of the recordings afterwards...will post later...
 
Yomo

Yomo

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[video]https://m.youtube.com/#/watch?v=jSYNUZaKkLQ[/video]

^^ Vids from 5/4.
 
Yomo

Yomo

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5/6/17

Pause Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3
260 x 8 (Vid)

TnG

240 x 12 (Vid)
225 x 10, 225 x 10 (Vid of 2nd set)

Close Grip Bench

175 x 10, 175 x 10, 175 x 10

SS - Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10 - 65lbs
3ct Plate Shrug - 45's - 3 x 10
Ab Rollers - 4 x 25

[video]https://m.youtube.com/#/watch?v=IjnG21szwrM[/video]


Another 16hr shift forced Friday's session to Saturday...burned most of my fuel on the 260 set...everything felt sloppy...not happy about it..
 
Yomo

Yomo

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5/8/2017 (Beltless session)

Deadlift (complete resets)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
370 x 8 (Vid)
340 x 10 (Vid)

2ct Pause Dead (complete resets)

315 x 5 (Vid)

Deficit RDLs

265 x 10, 265 x 10, 265 x 10 (Vid of 2nd set)

Front Squat

205 x 5, 225 x 5, 245 x 5 (Vid of 2nd and 3rd set)

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Ab Rollers - 4 x 25

[video]https://youtu.be/fy47A9-Ai60[/video]

not much to say...nothing heavy and everything moved well.
 
Yomo

Yomo

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5/9/17

SS Dips / Push Ups - 75 Total Reps Each
Skull Crushers - 75lbs x 10, 65lbs x 10, 55lbs x 10, BB x 3 x 10
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 5 x 15/10
SS 3ct Plate Shrug - 45's / BB Upright Rows - 65lbs - 3 x 10
Ab Rollers - 2 x 25
 
hairygrandpa

hairygrandpa

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Good work on the front squats! Front squats are not for puzzies! :)
 
Yomo

Yomo

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Good work on the front squats! Front squats are not for puzzies! :)
thanks...it's been over 6 months since I tried to Max on Front Squat...

youtube.com/watch?v=4BSAi_wzerY

I hit 345 x 2...I feel my form has improved since then...not sure when I will try to max again, but would really love to hit 405 for a rep by year's end.
 
hairygrandpa

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thanks...it's been over 6 months since I tried to Max on Front Squat...

youtube.com/watch?v=4BSAi_wzerY

I hit 345 x 2...I feel my form has improved since then...not sure when I will try to max again, but would really love to hit 405 for a rep by year's end.
Wow, very nice!
Except for my son, I never saw anyone in my gym doing them.
Are those white compression socks?
 
Yomo

Yomo

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5/11/17

Weight 194.6

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
355 x 8 (Vid)
335 x 11 (Vid - miscount, thought I hit 12)
310 x 10 (Vid)

Good Mornings

225 x 10, 225 x 10, 225 x 10 (Vid of 2nd set)

Single Arm BB Row - 60lbs - 3 x 15
SS Wide Grip BB Curl / Close Grip BB Reverse Curl - 3 x 15/10
Hyperextensions - 3 x 20
Ab Rollers - 4 x 25


youtube.com/watch?v=5PmRfWLy1Y4


day was a little harder than expected...not bad overall tho...the app on my potato cam (Kindle Fire) kept acting up, had me pretty frustrated...the record button kept delaying for some reason...
 
Yomo

Yomo

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5/12/17

Pause Bench

135 x 5, 135 x 5, 185 x 3, 205 x 1
235 x 8 (Vid)

2ct Pause Bench

215 x 10 (Vid)

5ct Pause Bench

205 x 6, 205 x 6, 205 x 6 (Vid of 1st and 3rd set)

Close Grip Bench

165 x 10, 165 x 10, 165 x 10

Skull Crushers - 55lbs - 5 x 10
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 3 x 15/10
3ct Plate Shrug - 45's
Ab Rollers - 4 x 25

youtube.com/watch?v=yqWhPvA6rtw



decent day...bench felt better overall.
 
Yomo

Yomo

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5/15/2017

Mock Meet

Weight = 193.8

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
385 x 1 (1st Attempt)
405 x 1 (Vid - 2nd Attempt)
435 x 1 (Vid - 3rd Attempt)

Comp Bench

135 x 5, 185 x 3, 225 x 1, 245 x 1
275 x 1 (1st Attempt)
295 x 1 (Vid - 2nd Attempt)
315 x 1 (Vid - 3rd Attempt)

Deadlift

185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x 1, 435 x 1
465 x 1 (1st Attempt)
485 x 1 (Vid - 2nd Attempt)
515 x 1 (Vid - 3rd Attempt)

youtube.com/watch?v=m3JX3YkRbWI&feature=youtu.be
^^Video



1265 Total...Attempts were based off of most recent 5rm, 3rm, and 2rm's....hit everything I selected which was the good...the bad was the ugly 3rd attempts...I want to blame the lack of energy on 3 weeks of low carbs (no more than 100g, and as low as 50g during the span)...tried my best to bury the squats and exaggerate the pauses on bench...forgot to weigh myself prior to lifting, so the 193.8 was afterwards...will continue to eat clean, but will bump carb intake to around 150 - 200g daily, see how far under 190 I can get myself in the next 6-9 weeks...

In the following weeks I'll focus more on smaller rep counts, and incorporate heavier supplemental work...my vacation selection was approved, so will finally pop my PW cherry July 30th...payed membership and ordered a cheap Inzer singlet...
 

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