dapack
Well-known member
Would be a huge total at the body weight. Deads are looking really good!!!
Yomo's Wannabe Powerlifter Log...
- Thread starter Yomo
- Start date
Would be a huge total at the body weight. Deads are looking really good!!!
Yomo
Active member
thx! ..weights are moving better this go round, I feel pretty confident I can easily add 35+ lbs to my total.
Meet's in Allentown, PA at Competitive Edge Power & Fitness, a pretty well known gym, run my Eric Kratz.
I'm gunnin' for a 5** Squat and 6** Dead at minimum.
Yomo
Active member
8/7/18
2ct Paused Squats (misloaded left side of bar, smh)
385 x 4
385 x 2 (Vid)
2ct Paused Bench
260 x 4 (Vid)
235 x 2
Deficit Deads (stiff bar)
450 x 4 (Vid)
450 x 2 (Vid)
DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 323 Tempo - 3 x 15
[video]https://www.instagram.com/p/BmL0J49hgGM/?utm_********ig_web_copy_link[/video]
hands were still pretty torn up from Saturday.
2ct Paused Squats (misloaded left side of bar, smh)
385 x 4
385 x 2 (Vid)
2ct Paused Bench
260 x 4 (Vid)
235 x 2
Deficit Deads (stiff bar)
450 x 4 (Vid)
450 x 2 (Vid)
DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 323 Tempo - 3 x 15
[video]https://www.instagram.com/p/BmL0J49hgGM/?utm_********ig_web_copy_link[/video]
hands were still pretty torn up from Saturday.
Yomo
Active member
8/9/18
Paused Front Squats
275 x 6, 275 x 6, 275 x 6 (Vid)
Incline Bench
205 x 4, 205 x 4, 205 x 4
Goodmornings
260 x 12, 260 x 12, 260 x 12 (Vid of 2nd set)
Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15
[video]https://www.instagram.com/p/BmRBNbHBMqi/?utm_********ig_web_copy_link[/video]
energy was low...shoulder was still sore from shotgun requal yesterday...decided to remove RDLs to save my lower back because I will be moving Saturday's session to tomorrow...taking my son to Eagles training Camp...the Paused Fronts and GMs are both volume PRs, so happy overall....and yes, I def know it's time for new knee sleeves, them thangs beat.
Paused Front Squats
275 x 6, 275 x 6, 275 x 6 (Vid)
Incline Bench
205 x 4, 205 x 4, 205 x 4
Goodmornings
260 x 12, 260 x 12, 260 x 12 (Vid of 2nd set)
Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15
[video]https://www.instagram.com/p/BmRBNbHBMqi/?utm_********ig_web_copy_link[/video]
energy was low...shoulder was still sore from shotgun requal yesterday...decided to remove RDLs to save my lower back because I will be moving Saturday's session to tomorrow...taking my son to Eagles training Camp...the Paused Fronts and GMs are both volume PRs, so happy overall....and yes, I def know it's time for new knee sleeves, them thangs beat.
Yomo
Active member
8/10/18
Deads (Ohio DL Bar)
460 x 3, 460 x 3, 460 x 3 (Vid)
Paused Bench
255 x 3, 255 x 3, 255 x 3 (Vid of 2nd and 3rd set)
Squats (+wraps)
460 x 3 PR (Vid)
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Hyperextensions - 3 x 15
*skipped curls and ab rollers
[video]https://www.instagram.com/p/BmT5iJaBIIx/?utm_********ig_share_sheet&igsh****2eqz9nw0j39o [/video]
upper back and quads were still sore from yesterday, only got about 4.5hrs sleep before work, got off shift @ 8am, ate some waffles, a banana and a protein shake, and started this one around 1130 after 2 scoops of Assault and 1 scoop of Green Mag...
still hit all my reps, but dealt with a shoulder issue on Squats...my right shoulder almost felt like it came out of socket, and by the time I was hitting my 2nd rep @ 460, I couldn't feel my shoulder...you can actually see in the vid my right elbow drift higher and higher, and by the 3rd rep stabilizing was the biggest issue...otherwise the set would have went much smoother...this has happened before, but never with my current wider grip...it used to only happen when I gripped at or inside shoulder width...after I racked the weight, my right hand literally landed 3 inches lower down my side than my left, lol...
Deads (Ohio DL Bar)
460 x 3, 460 x 3, 460 x 3 (Vid)
Paused Bench
255 x 3, 255 x 3, 255 x 3 (Vid of 2nd and 3rd set)
Squats (+wraps)
460 x 3 PR (Vid)
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Hyperextensions - 3 x 15
*skipped curls and ab rollers
[video]https://www.instagram.com/p/BmT5iJaBIIx/?utm_********ig_share_sheet&igsh****2eqz9nw0j39o [/video]
upper back and quads were still sore from yesterday, only got about 4.5hrs sleep before work, got off shift @ 8am, ate some waffles, a banana and a protein shake, and started this one around 1130 after 2 scoops of Assault and 1 scoop of Green Mag...
still hit all my reps, but dealt with a shoulder issue on Squats...my right shoulder almost felt like it came out of socket, and by the time I was hitting my 2nd rep @ 460, I couldn't feel my shoulder...you can actually see in the vid my right elbow drift higher and higher, and by the 3rd rep stabilizing was the biggest issue...otherwise the set would have went much smoother...this has happened before, but never with my current wider grip...it used to only happen when I gripped at or inside shoulder width...after I racked the weight, my right hand literally landed 3 inches lower down my side than my left, lol...
Dustin07
Legend
how is your shoulder?
Yomo
Active member
better...some minor pain and clicking...after the session, I laid sideways on my right side with my right arm extended out and perpendicular with my torso, with a bent elbow and hand up towards the ceiling...I then leaned my bodyweight into my shoulder while pulling the wrist towards the floor and it popped back in...couldn't sleep too well on it that night, but the last couple days I've done a lot of prehab/rehab rotator cuff style stretches, and it has helped a ton...don't really intend on giving it too much rest, but will most likely have to widen my grip on squats a bit more, while moving my bench grip in.
Yomo
Active member
8/14/18
2ct Paused Squats
405 x 3 PR (Vid)
2ct Paused Bench
275 x 3 (Vid)
Deficit Deads (stiff bar)
465 x 3 (Vid)
[video]https://www.instagram.com/p/Bmd870AH91L/?utm_********ig_web_copy_link[/video]
was supposed to be a deload week, but got rid of accessories and took everything to a top set instead...squats felt like sh..it, and I was scared to lock my shoulders/elbows forward as hard as I typically do and the bar rolled up on my neck a lil on the 3rd rep...bench grip width was also less than a thumb's length away from center knurling.
2ct Paused Squats
405 x 3 PR (Vid)
2ct Paused Bench
275 x 3 (Vid)
Deficit Deads (stiff bar)
465 x 3 (Vid)
[video]https://www.instagram.com/p/Bmd870AH91L/?utm_********ig_web_copy_link[/video]
was supposed to be a deload week, but got rid of accessories and took everything to a top set instead...squats felt like sh..it, and I was scared to lock my shoulders/elbows forward as hard as I typically do and the bar rolled up on my neck a lil on the 3rd rep...bench grip width was also less than a thumb's length away from center knurling.
Dustin07
Legend
if you want to give something a try, research Jeff Martone. He's the kettlebell guru and he used to have a shoulder that would dislocate even while sleeping. When I got my kettlebell cert as a crossfit coach I thought they were silly little girl toys but all my instructors had previous shoulder dislocate issues and all rehabed 100% with kettlebells.
look up the kettlebell armbar, and if you don't already do them, the turkish get up. use very light weight. these things may help if you're interested.
#unsolicitedAdvice.
Dustin07
Legend
well, I mean damn. if you're doing 275lb pause bench your shoulder must be "ok" lol
following you on the gram now btw
MrKleen73
Legend
If you have it you might try using an SSB for a little bit to allow it to heal up a little, I found my Barbell numbers all went up after using the SSB during my meet prep. Had a shoulder issue squatting aggravated. I just switched back to Low bar the last week of training, and the few singles I did during peak week to keep CNS primed.
MrKleen73
Legend
It is at least okay from the angle he needs for pressing anyway. SOme movements I can slay the weight with my shoulder as is, snd a different angle will kill me with light weights... Such a complicated joint.
Yomo
Active member
always welcome any and all advice...and yes, the kettlebell armbar movement was definitely utilized, it was the only weighted rehab/prehab movement I used....never tried the turkish getup, will look it up, thanks!
I really need to invest in one, if not the SSB, maybe a cambered bar...have to start window shopping.
as long as I keep the grip closer in and really exaggerate the elbow tuck, the shoulder is not a issue at all during bench...will stay away from incline and OH for the time being.
Yomo
Active member
8/16/18
Paused Front Squats
295 x 4, 295 x 4, 295 x 4 (Vid of 1st and 3rd set)
Reverse Hypers - 3x15
Face Pulls/Pull Aparts/OH Pull Aparts - 3x15 each
[video]https://www.instagram.com/p/Bmi7huMBdq9/?utm_********ig_web_copy_link[/video]
the Paused Fronts were most likely a volume PR...still avoiding secondary movements instead deloading main lifts, and stayed away from pressing today, just to play it safe.
Paused Front Squats
295 x 4, 295 x 4, 295 x 4 (Vid of 1st and 3rd set)
Reverse Hypers - 3x15
Face Pulls/Pull Aparts/OH Pull Aparts - 3x15 each
[video]https://www.instagram.com/p/Bmi7huMBdq9/?utm_********ig_web_copy_link[/video]
the Paused Fronts were most likely a volume PR...still avoiding secondary movements instead deloading main lifts, and stayed away from pressing today, just to play it safe.
MrKleen73
Legend
Titan has one. I have a few Titan things and they have all been very legit for the money spent. You might check them out. I am pretty sure they also have free shipping too.
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Yomo
Active member
I was originally going to purchase that SSB when it first came out, but from reviews, it was poorly designed...they basically saw an actual SSB and tried to replicate it without taking into account specific specs...there is no camber so the angle of the handles is perpendicular to the bar itself, and the space between the handles is almost 4 inches wider that than of a typical quality SSB...I read somewhere that Titan themselves would try to rectify these issues if enough people requested such change, but I guess they still sell well enough that they have yet to redesign it.
Yomo
Active member
8/18/18
Weight = 187.2lbs
Deads (Ohio DL Bar)
525 x 3, 525 x 2 PR (Vid)
Paused Deads
475 x 3 PR (Vid)
Paused Bench (close grip)
295 x 2 (Vid)
Squats (sleevs)
385 x 2, 405 x 2, 420 x 2 (Vid of top set)
[video]https://www.instagram.com/p/BmoGPu9hxNN/?utm_********ig_web_copy_link[/video]
Day went much better than expected...Deads were supposed to be a top set of just 2, but said screw it and went for a 3rd...wasn't happy with the 3rd rep, so went for another single, wasn't happy with just the single, so went for another...just one of those days...paused deads were also supposed to be a top double, but decided to match reps...Squats were supposed to be 3x2 @ 405, but ramped up to 420 instead...still no accessory/secondary movements, shoulder not an issue today.
feeling really good just over 6 weeks out...my best double during my last prep was @ 505, and it was one of my worst sessions of the prep...best single was 2nd attempts day @ 545 for 3 singles...I'm feeling more and more confident about 6**+.
Weight = 187.2lbs
Deads (Ohio DL Bar)
525 x 3, 525 x 2 PR (Vid)
Paused Deads
475 x 3 PR (Vid)
Paused Bench (close grip)
295 x 2 (Vid)
Squats (sleevs)
385 x 2, 405 x 2, 420 x 2 (Vid of top set)
[video]https://www.instagram.com/p/BmoGPu9hxNN/?utm_********ig_web_copy_link[/video]
Day went much better than expected...Deads were supposed to be a top set of just 2, but said screw it and went for a 3rd...wasn't happy with the 3rd rep, so went for another single, wasn't happy with just the single, so went for another...just one of those days...paused deads were also supposed to be a top double, but decided to match reps...Squats were supposed to be 3x2 @ 405, but ramped up to 420 instead...still no accessory/secondary movements, shoulder not an issue today.
feeling really good just over 6 weeks out...my best double during my last prep was @ 505, and it was one of my worst sessions of the prep...best single was 2nd attempts day @ 545 for 3 singles...I'm feeling more and more confident about 6**+.
jackedviking
Active member
Nice log! Have no idea how I’ve missed this until now!
Yomo
Active member
Yomo
Active member
8/21/18
2ct Paused Squats
415 x 2 PR (Vid)
2ct Paused Bench
305 x 1, 305 x 1
Deficit Deads (stiff bar)
485 x 2 (Vid)
DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
[video]https://www.instagram.com/p/Bmv78t2hi15/?utm_********ig_share_sheet&igsh****5e9or0c4np8e[/video]
Shoulder loosened up again on squats...no pain or pop this time, just an awkward, unbalanced feeling while trying to complete the last rep...bench grip was thumb length away from center knurling...I've hit 505 for a single at a deficit, but 485 may be my best double with the stiff bar.
2ct Paused Squats
415 x 2 PR (Vid)
2ct Paused Bench
305 x 1, 305 x 1
Deficit Deads (stiff bar)
485 x 2 (Vid)
DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
[video]https://www.instagram.com/p/Bmv78t2hi15/?utm_********ig_share_sheet&igsh****5e9or0c4np8e[/video]
Shoulder loosened up again on squats...no pain or pop this time, just an awkward, unbalanced feeling while trying to complete the last rep...bench grip was thumb length away from center knurling...I've hit 505 for a single at a deficit, but 485 may be my best double with the stiff bar.
Yomo
Active member
2", which is pretty standard on your average olympic steel plate
MrKleen73
Legend
Do you mean bumper plates? I never seen a 45lb steel plate anything over 1.5 inches thick, most of mine are the Standard brand and are listed at 1.5 but many of them measure out right at 1.25 inches. Same with my Wieder and Gold Gym plates. The 100lb standard plate is 2.5 inches though.
So using 2 is a 3 inch deficit and 1 is 1.5 not too bad either way. I checked this stuff out when I was training for my meet and wanted to know what my deficits were using the plates.
Dustin07
Legend
Yeah I lift almost exclusively with bumpers. Although I'm thinking about switching over to steel for my main lifts because I can tell how the weight distribution makes steel feel a little bit heavier. I used to do a ton of oly work so it was 100% bumpers. But I can tell especially on bench press that 250lbs of steel pressed tight within those 2-3" against the bearing sleeve on the bar "feels" heavier on the bar vs having closer to 8-9" of weight distribution down the sleeve. does that make sense?
I've always felt that steel feels heavier than bumpers and someone explained to me that it's the way the weight is distributed more compact with steel, vs spread out with bumpers. It seems to be accurate cause i've weighed bumpers and found them to be spot on even if the movement feels lighter with them.
Dustin07
Legend
like these on the right. I think they are 3.5"? and the 25lb plates are about half or so width.
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christ83189
Well-known member
My gym has some that are at least 2" maybe even 2.5. I know ones youre talking about my gym has those too but its got some that are quite a bit wider. So they do exist
christ83189
Well-known member
Oh ok. I got some at mine thatbare definitwly wider than that though
Cgkone
Well-known member
Yikes.
christ83189
Well-known member
See? Not as wide as i thought but still a solid 2" 
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christ83189
Well-known member
Thats what she said lolSee? Not as wide as i thought but still a solid 2"
Dustin07
Legend
See? Not as wide as i thought but still a solid 2"
Do you always keep a tape measure in your gym bag? Thought I was the only one :laugh:
damn you took the words right out of my mouth
christ83189
Well-known member
No not in my gym bag but always in my truck lol
Yomo
Active member
Ha, it reads slightly worse than it felt...
Yomo
Active member
8/23/18
Paused Front Squats
315 x 2, 315 x 2, 315 x 2 (Vid)
Goodmornings
245 x 8, 245 x 8, 245 x 8
RDLs (stiff bar/+straps)
345 x 8, 345 x 8, 345 x 8
Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15
[video]https://www.instagram.com/p/Bm1EbVoHCRA/?utm_********ig_share_sheet&igsh****g31i69gj612r[/video]
Yesterday's 16hr shift made this session much harder than it should have been...if all goes well, going for a deadlift double PR and Squat double PR on Saturday.
Paused Front Squats
315 x 2, 315 x 2, 315 x 2 (Vid)
Goodmornings
245 x 8, 245 x 8, 245 x 8
RDLs (stiff bar/+straps)
345 x 8, 345 x 8, 345 x 8
Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15
[video]https://www.instagram.com/p/Bm1EbVoHCRA/?utm_********ig_share_sheet&igsh****g31i69gj612r[/video]
Yesterday's 16hr shift made this session much harder than it should have been...if all goes well, going for a deadlift double PR and Squat double PR on Saturday.
Dustin07
Legend
Your rack must look much closer to the wall than it actually is... it looks like the weights would hit the wall racked, but i know you fit in there for back squats.
how do you do the reverse hypers? Just off a bench, or...?
Yomo
Active member
I've gotten so used to it that the only time I remember how close I am is after someone mentions it and I rewatch the lift, lol..
And reg hypers and reverse done on a Roman Chair.
Yomo
Active member
8/25/18
Weight = 185.6 lbs
Deads (Ohio DL Bar)
550 x 2 PR (Vid)
Close Grip Bench (TnG)
315 x 1 (Vid)
Squats (+wraps)
475 x 1
[video]https://www.instagram.com/p/Bm6EmRhB7Z0/?utm_********ig_share_sheet&igsh****1oqeijtsb8nwu[/video]
550lbs just happens to be all the weight I have, haha, so the double PR worked out perfect...Squats felt horrible, could not stabilize at all with my shoulder so called it a day out of frustration.
Weight = 185.6 lbs
Deads (Ohio DL Bar)
550 x 2 PR (Vid)
Close Grip Bench (TnG)
315 x 1 (Vid)
Squats (+wraps)
475 x 1
[video]https://www.instagram.com/p/Bm6EmRhB7Z0/?utm_********ig_share_sheet&igsh****1oqeijtsb8nwu[/video]
550lbs just happens to be all the weight I have, haha, so the double PR worked out perfect...Squats felt horrible, could not stabilize at all with my shoulder so called it a day out of frustration.
christ83189
Well-known member
Cambered bar for $140? Gotta be something wrong with it lol
Yomo
Active member
Titan's prices are all well below the rest of the market, this bar is no different... absolutely basic camber bar with no knurling, lol...and weighs 85lbs naked.
Hyde
Legend
Bro how have I never found this log lol. Glad to be here. Didn’t catch up but a few posts, but good numbers!
Without knowing anything about your shoulder issue, I would say no to the camber. It takes a lot of bicep crushing & lat to stabilize, and that will be decidedly tougher on the shoulder than an SSB. A cambered bar is just a mean stimulus, not as much of a shoulder break.
EliteFTS SSB or Duffin’s Transformer bar if you have another $100 to spend would be the way to go if I had a home gym.
Titan Fitness is where you go if you have a home gym and need something that won’t get tons of use. Everything they make is relative trash compared to what’s out there, but great value for your money. For example their loadable Husafelt stone is very slick and thin compared to almost any other, BUT that means any comp you go to will be easier with even more weight. It’s not something you get for lots of people to use, it’s for the guy in his shed doing it solo.