Yomo's Wannabe Powerlifter Log...

[MrKleen73]

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!

This! SSB is just a bit harder in training than hi bar, or low bar squatting but the carry over is legit!!!

 

[Yomo]

11/6/18

SSB

245 x 8
295 x 8
275 x 8

Deficit Deads

385 x 3, 385 x 3, 385 x 3, 385 x 3, 385 x 3

RDLs (+ straps)

275 x 8, 275 x 8, 275 x 8

Goodmornings

225 x 8, 225 x 8, 225 x 8


started running hot by the end of this session...99.4...the little ones and I all have come down with something, somehow the wife is immune to it all, yet again.

 

[tyga tyga]

Moms are tanks bro. Hope it passes quick!

 

[SkRaw85]

That session may have burned out all traces of sickness. Strong work!

 

[MrKleen73]

Getting it done!!! Feel better...

 

[Yomo]

11/13/18

SSB

345 x 3 (Vid)
320 x 6 (Vid)
295 x 8 (Vid)

Deficit Deads

365 x 3, 365 x 3, 365 x 3

RDLs (+ straps)

225 x 8, 225 x 8, 225 x 8

Goodmornings

185 x 8, 185 x 8, 185 x 8

[video]https://www.instagram.com/p/BqIK6N5gsVq/?utm_********ig_web_copy_link[/video]

 

[Yomo]

11/17/18

Bodyweight = 187.6 lbs

Sumo Deads

455 x 3 (Vid)
415 x 6 (Vid)
365 x 8

Paused Squats (Wide Stance/flats/naked knees/no belt)

255 x 3, 255 x 3, 255 x 3

Front Squats (flats/naked knees/no belt)

185 x 8, 185 x 8, 185 x 8

DB Rows - 3 x 10

[video]https://www.instagram.com/p/BqSsKZRAOj9/?utm_********ig_web_copy_link[/video]



Thanks fellas! ...took a bit longer to recover than I would have liked, and skipped the deads session that following Saturday, because of it...there was also a couple pressing sessions in between there, but I forget the numbers...nothing heavy.

 

[Yomo]

11/27/18

SSB

345 x 7 (Vid)
325 x 6 (Vid)
295 x 6

Deficit Deads

435 x 3, 435 x 3, 435 x 3 (Vid of 1st and 3rd set)

RDLs

275 x 8, 275 x 8, 275 x8

Goodmornings

225 x 8, 225 x 8, 225 x 8

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

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

miscounted on the SSB top set, supposed to be 6...enjoyed this session much more than expected, especially after skipping all sessions last week due to a hectic holiday schedule...hope everyone ate and drank more than they should have.

 

[SkRaw85]

That’s a lot of heavy volume! Lookin all gassed up and ready.

 

[Yomo]

11/29/18

Comp Bench

245 x 6, 225 x 6, 205 x 6 (Vid of 1/2 sets)

Seated OH Press

135 x 3, 135 x 3, 135 x 3

Close Grip Larsen

185 x 8, 185 x 8, 185 x 8 (Vid of 2nd set)

Dips - 3 x 15
Push Ups - 3 x 25
Wide Grip BB Curls SS Reverse Barbell Curls - 4 x 15/10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BqxuW91AHvp/?utm_********ig_web_copy_link[/video]

it's been a long, long time since I used a hard foot tuck with a wide grip on bench.

 

[Yomo]

12/1/18

Sumo

435 x 6, 405 x 6, 365 x 6 (Vid of 1/2 sets)

Paused Squats

305 x 3, 305 x 3, 305 x 3 (Vid of 2nd set)

Front Squats

225 x 8, 225 x 8, 225 x 8 (Vid of 1/2 sets)

DB Rows - 3 x 10
Bulgarian Split Squats - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/Bq4omc4AanM/?utm_********ig_web_copy_link[/video]

Broke out the new X Sleeves...sweet baby hayzeus, took about 20 mins to get both Sshmediums on...cardio for the day done....also starting to develop some nagging tendinitis in my right wrist/base of palm on the thumb's side.

 

[Yomo]

12/2/18

Seated OH Press

95 x 6, 125 x 6, 115 x 6

CG Floor Press

195 x 8, 195 x 8, 195 x 8

BB Rows

185 x 10, 185 x 10, 185 x 10

Dips - 3 x 15
Push Ups - 3 x 25
Hammer Curls- 3 x 10
Cross Body Curls - 3 x 10
Pull Aparts - 4 x 20
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

 

[Hyde]

X sleeves? And when does the wrist hurt?

 

[dapack]

11/29/18

Comp Bench

245 x 6, 225 x 6, 205 x 6 (Vid of 1/2 sets)

Seated OH Press

135 x 3, 135 x 3, 135 x 3

Close Grip Larsen

185 x 8, 185 x 8, 185 x 8 (Vid of 2nd set)

Dips - 3 x 15
Push Ups - 3 x 25
Wide Grip BB Curls SS Reverse Barbell Curls - 4 x 15/10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BqxuW91AHvp/?utm_********ig_web_copy_link[/video]

it's been a long, long time since I used a hard foot tuck with a wide grip on bench.

Would kill for your arch on your bench.

 

[Yomo]

X sleeves? And when does the wrist hurt?

the newest knee sleeves offered by Mark Bell.

....and the more I look into it, the more I lean to carpal tunnel, smh...all pain seems isolated in or around the thumb area.

 

[Yomo]

Would kill for your arch on your bench.

I wish I could turn it into a significantly shorter stroke, lol.

 

[jswain34]

the newest knee sleeves offered by Mark Bell.

....and the more I look into it, the more I lean to carpal tunnel, smh...all pain seems isolated in or around the thumb area.

Look up "Finklestein's test" and do it. It'll very easily tell you if it is from irritation from a tendon for one of your thumb muscles or not (Called DeQuervain's Tenosynovitis). Thats what it seems like from where you're talking but it could be CT too.

 

[Hyde]

Look up "Finklestein's test" and do it. It'll very easily tell you if it is from irritation from a tendon for one of your thumb muscles or not (Called DeQuervain's Tenosynovitis). Thats what it seems like from where you're talking but it could be CT too.

My man with the therapy bombs

 

[Yomo]

Look up "Finklestein's test" and do it. It'll very easily tell you if it is from irritation from a tendon for one of your thumb muscles or not (Called DeQuervain's Tenosynovitis). Thats what it seems like from where you're talking but it could be CT too.

everything I seem to read up on regarding CP mentions the symptom of numbness in the index and middle finger accompanying the pain at the base of the thumb, which is what I am experiencing.

 

[jswain34]

everything I seem to read up on regarding CP mentions the symptom of numbness in the index and middle finger accompanying the pain at the base of the thumb, which is what I am experiencing.

Well you left that rather important piece out

 

[Yomo]

Well you left that rather important piece out

Haha, that I did...in my defense, I just found out marshmellow, is spelled marshmallow.

 

[jswain34]

Haha, that I did...in my defense, I just found out marshmellow, is spelled marshmallow.

Thats okay. I recently found out that it's "tape measure" not "tape measurer"...the more ya know eh?

 

[tyga tyga]

Haha, that I did...in my defense, I just found out marshmellow, is spelled marshmallow.

This blew my mind when I found out I was pronouncing it wrong and of all days it was when I was eating s’mores at a campfire

 

[Yomo]

12/4/18

SSB

325 x 8 (Vid)
305 x 8 (Vid)
275 x 8

Deficit Deads

415 x 3, 415 x 3, 415 x 3, 415 x 3, 415 x 3 (Vid of 1/3/5 sets)

RDLs (+straps)

305 x 8, 305 x 8, 305 x8 (Vid of 2nd set)

Goodmornings

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

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

[video]https://www.instagram.com/p/Bq-X8LZlT35/?utm_********ig_web_copy_link[/video]


felt like hell when I started warm ups, but energy levels got much better as the session went on, #graveyardshiftlife

 

[Hyde]

My back got tired reading that

 

[Yomo]

My back got tired reading that

my body usually hates me for awhile after Tuesday...

 

[Yomo]

12/6/18

Comp Bench

225 x 8, 210 x 8, 190 x 8 (Vid of top set)

Seated OH Press

125 x 3, 125 x 3, 125 x 3, 125 x 3, 125 x 3 (Vid of set 2/4)

Close Grip Larsen

195 x 8, 195 x 8, 195 x 8 (Vid of 2nd set)

Dips - 3 x 15
Push Ups - 3 x 25
Wide Grip BB Curls SS Reverse Barbell Curls - 4 x 15/10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

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

involved with an OC incident at work with just under an hr and a half to go..sinuses were absolutely going crazy, and eventually I developed a pretty mean migraine...took some IB with Green Mag and tried my best to fly through this one....kept feet tucked, but grip was brought back in...just not a fan of the wider hand placement anymore.

 

[tyga tyga]

I can’t bring my grip in any more. My right shoulder and elbow SCREAM in agony. But, I have some weak triceps any way ??*

 

[Hyde]

I can’t bring my grip in any more. My right shoulder and elbow SCREAM in agony. But, I have some weak triceps any way ??*

Triceps are the secret to bench longevity, and they help you wide or narrow. Get you some!

 

[Yomo]

my best bench results were always while adding in a ton of dips, OH, and close grip work...trying to slowly incorporate it all back in.

 

[tyga tyga]

my best bench results were always while adding in a ton of dips, OH, and close grip work...trying to slowly incorporate it all back in.

Yeah, I’ve been adding dips in on my fourth day (second AR day). Haven’t added weight trying to progress on reps without pain.

 

[Hyde]

Yeah, I’ve been adding dips in on my fourth day (second AR day). Haven’t added weight trying to progress on reps without pain.

Keeping the range pain free is critical. A buddy that benches 460 at around 230 bodyweight and has had multiple pec tears was big on not going deep on dips.

He had moved his grip in and used more tris and once he built up the strength was finally progressing since he wasn’t re-injuring his pec anymore.

 

[Yomo]

12/8/18

Sumo

405 x 8, 385 x 8, 345 x 8 (Vid of 1/2 sets)

Paused Squats

325 x 3, 325 x 3, 325 x 3, 325 x 3, 325 x 3 (Vid of 2/4 sets)

Front Squats

245 x 8, 245 x 8, 245 x 8 (Vid of 1/3 sets)

DB Rows - 3 x 10
Bulgarian Split Squats - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BrI5Li8AdL9/?utm_********ig_web_copy_link[/video]

Sumo's starting to feel better every session in...will have to grab some med tape to wrap the right thumb tho...tried cutting a piece of latex glove and put it over it, but it fell off during the 385 set...skin's pretty raw around the knuckle, from dragging up my thigh.

 

[Yomo]

12/9/18

Seated OH Press

95 x 8, 115 x 8, 105 x 8

CG Floor Press

205 x 8, 205 x 8, 205 x 8

BB Rows

185 x 10, 185 x 10, 185 x 10

Dips - 3 x 15
Push Ups - 3 x 25
Hammer Curls- 3 x 10
Cross Body Curls - 3 x 10
Banded Tricep Pushdowns - 4 x 20
Pull Aparts - 4 x 20
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

Just over 16hrs fasted heading into this one...time for pizza and NFL Redzone.

 

[Hyde]

Doing work man! Gonna grow with all that work, no doubt.

 

[tyga tyga]

You do more volume in your first two exercises than my entire training session

 

[Yomo]

You do more volume in your first two exercises than my entire training session

lol...nothing real complicated...just a half assed modified version of 8/6/3

 

[Yomo]

12/11/18

SSB

385 x 3 (Vid)
365 x 6 (Vid)
315 x 8 (Vid)

Deficit Deads

405 x 3, 405 x 3, 405 x 3 (Vid of 1/3 sets)

RDLs (+straps)

255 x 8, 255 x 8, 255 x 8

Goodmornings

205 x 8, 205 x 8, 205 x 8

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

[video]https://www.instagram.com/p/BrQN5rmguT7/?utm_********ig_web_copy_link[/video]

really thought this was gon be a garbage session...got decent sleep before shift, but Nyquil Cold had me pretty drowsy for most of my morning...got home and decided to up the weight a bit on my 3 and 6 rep sets...the SSB really is a sonovabeetch, cause 385 felt heavy as hell.

 

[MrKleen73]

Yeah that SSB can humble you a bit. I love it though, and have been dying to get back under it... This dang foot needs to heal the hell up!!!

 

[Hyde]

I’ve only ever had 4 plates on an SSB (422) for a single and it was pushing me around like a toddler. You see a guy hitting 5-6 plates on one, he’s no chump. That kind of back and ab strength takes time to build.

I like how you do RDLs for 24 work reps then basically do them again with GMs right after

 

[jswain34]

I like how you do RDLs for 24 work reps then basically do them again with GMs right after

Lol, right...and after 3 fairly heavy triples of deficit pulls. My erectors would be so fckd.

 

[Hyde]

Lol, right...and after 3 fairly heavy triples of deficit pulls. My erectors would be so fckd.

Same, no doubt

 

[Yomo]

it used to be much worse when I did RDLs and GMs after Front Squats on Thursdays...moved them to Mondays, cause I never really felt fully recovered heading into Saturday Deads.

 

[Yomo]

12/13/18

Comp Bench

275 x 3
250 x 6
235 x 8

Seated OH Press

115 x 3, 115 x 3, 115 x 3

Close Grip Larsen

170 x 8, 170 x 8, 170 x 8

Dips - 3 x 15
Push Ups - 3 x 25
Wide Grip BB Curls SS Reverse Barbell Curls - 4 x 15/10
Banded Tricep Pushdowns - 4 x 20
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

had absolutely no motivation to lift today, and probably should have moved the session to tomorrow...mandatory 16 yesterday and very little sleep afterwards before heading into shift at midnight last night....the 275 set moved like hell, but mostly my fault, literally warmed up with a single set of 8 with 135, and immediately jumped into the top set...hoping to crash with the little one, soon as I put her down for her afternoon nap.

 

[Hyde]

SIX SETS, Yomo - that’s how the optimal number to recruit the nervous system in a given pattern. 45/95/135/185/225 gets you there.

135x8 and go is how you take your shoulders or pecs outta the game in a decade. You ain’t gettin younger.

I think he was before your time here, but HerderDude said when he trained with the guys from Westside he struggled to keep up with their warmup pace because they would be at their top sets in 20 min - they would finish a warmup, load the next plates, and carry on with minimal rest. You don’t have to spend a long time working up, but you should work up for optimal performance and safety.

 

[jswain34]

Have you talked to Herder lately Hyde? I haven't spoken to him much since I trained with him that one time. He's a cool dude and ridiculously knowledgeable.

 

[Hyde]

Have you talked to Herder lately Hyde? I haven't spoken to him much since I trained with him that one time. He's a cool dude and ridiculously knowledgeable.

I don’t have his phone number but I’ve saw him post on Donnie Thompson’s IG the other day so he’s still lifting seriously.

He taught me a lot. How to eat to rehydrate after weighins & rotate sweet/savory to bypass feeling full, intra-contest soy sauce packets for hydration, how to flare the elbows and fade the bar back harder if you get stuck in the top 3rd of the bench.

Also gave me 5th Set, which was awesome.

 

[Yomo]

SIX SETS, Yomo - that’s how the optimal number to recruit the nervous system in a given pattern. 45/95/135/185/225 gets you there.

135x8 and go is how you take your shoulders or pecs outta the game in a decade. You ain’t gettin younger.

I think he was before your time here, but HerderDude said when he trained with the guys from Westside he struggled to keep up with their warmup pace because they would be at their top sets in 20 min - they would finish a warmup, load the next plates, and carry on with minimal rest. You don’t have to spend a long time working up, but you should work up for optimal performance and safety.

I agree, although I never start with less than 135 (usually 3 sets @ 135, 2 @ 185, and singles @ 225 and above depending on top set)...I use bands to warm up upper back and shoulders almost religiously.


Edit:
https://www.dropbox.com/s/iatf9e9jyspulrl/AndroVid_join_8351.mp4?dl=0

Vid of Bench sets.

 

[Yomo]

12/15/18

Sumo

475 x 3, 440 x 6, 415 x 8 (Vid)

Paused Squats

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

Front Squats

205 x 8, 205 x 8, 205 x 8 (Vid of 2nd set)

DB Rows - 3 x 10
Bulgarian Split Squats - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/Brbb_jngD7r/?utm_********ig_web_copy_link[/video]

Bar got out in front more times than I would have liked during deads...and right hand was screaming loud enough that I had ditch front rack and switch to cross arm during my 2nd set of Front Squats.

 

[Yomo]

12/16/18

Seated OH Press

135 x 3
125 x 6
115 x 8

CG Floor Press

185 x 8, 185 x 8, 185 x 8

BB Rows

185 x 10, 185 x 10, 185 x 10

Dips - 3 x 15
Push Ups - 3 x 25
Hammer Curls- 3 x 10
Cross Body Curls - 3 x 10
Banded Tricep Pushdowns - 4 x 20
Pull Aparts - 4 x 20
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15


another fasted Sunday session...