Yomo's Wannabe Powerlifter Log...

[Yomo]

Thanks, almost forgot what it felt like...

....weird about it not playing, it's just a regular instagram link, and my profile is public.

 

[SkRaw85]

Sinuses suck. If you’ve never used one, A big blast from a netti pot does wonders for me.

 

[Yomo]

Sinuses suck. If you’ve never used one, A big blast from a netti pot does wonders for me.

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]

http://instagr.am/p/Bxnciirhv9L/
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]

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.

 

[Hyde]

Still got some great work in and nice lifts

 

[dapack]

Been trying to pickup some extra shifts myself this month but so far only 1 for me. Seems like I always get mandatory OT when I don't want it. I now after working 16hrs my lifts for a few days generally are pretty crappy.

 

[Yomo]

Been trying to pickup some extra shifts myself this month but so far only 1 for me. Seems like I always get mandatory OT when I don't want it. I now after working 16hrs my lifts for a few days generally are pretty crappy.

yeaman...the worst is when you get that mandatory after back to back volunteers...rough.

 

[Yomo]

http://instagr.am/p/Bx2rGWMgmsZ/
http://instagr.am/p/ByArSUHAbHp/

 

[dapack]

Good thing you had the safety bars in place. Deads are looking good

 

[Yomo]

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.

 

[Yomo]

Login • Instagram

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[Hyde]

“Jersey Shore-ish” what a train wreck

Pull may have been a bit bumpy but the fronts were looking really crisp. Got out safe to train another day!

 

[Yomo]

http://instagr.am/p/BzI3cdLA2nh/ http://instagr.am/p/BzQp_fFApGU/

 

[SkRaw85]

How’s the finger man? The worst part of lifting with a broken digit is stacking plates lol. Glad to see you’re still at it!

 

[Yomo]

How’s the finger man? The worst part of lifting with a broken digit is stacking plates lol. Glad to see you’re still at it!

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

 

[Hyde]

Good work!

 

[Yomo]

7/30/19

Deads

475 x 4, 475 x 4, 475 x 4, 475 x 4

Close Grip Larsen

255 x 5, 255 x 5, 255 x 5, 255 x 5, 255 x 5



8/3/19

Close Grip Larsen

275 x 4, 275 x 4, 275 x 4, 275 x 4

Close Grip

295 x 3, 295 x 3


Eyes set on USPA Drug Tested PA Championships on Sept 28, in Allentown.

 

[Yomo]

http://instagr.am/p/B0jAJLxA4ks/
http://instagr.am/p/B0tdVpKAUwm/

 

[jswain34]

Yeaahhhhhh buddy! Good to see ya back at it.

 

[Hyde]

That’s pretty soon - be smart about your workload!

 

[SkRaw85]

Hell yes go dominate! Digits all back in working order?

 

[Yomo]

That’s pretty soon - be smart about your workload!

definitely trying to learn from my mistakes...schedule is typically 3 days a week, with an optional 4th day based on recovery.

Hell yes go dominate! Digits all back in working order?

Hell no, lol....my right hand screams during deadlifts...still can't fully extend right ring finger yet either.

 

[Yomo]

8/6/19

Deads

490 x 4, 490 x 4

Bench

280 x 5, 280 x 5, 280 x 5, 280 x 5

 

[Yomo]

http://instagr.am/p/B01HkyoATIA/

 

[SkRaw85]

8/6/19

Deads

490 x 4, 490 x 4

Bench

280 x 5, 280 x 5, 280 x 5, 280 x 5

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]

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

I doubt it. I think you’re the only one that does that lol.

 

[Hyde]

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

Ima say nope. That’s a poor way to practice your only 3 lifts of importance lol

 

[SkRaw85]

Ok good. I have been known.... to faceplant hardddd

 

[dapack]

Deads are looking really strong. Would give anything just to get 1 rep at the weight. Making it look easy.

 

[SkRaw85]

Deads are looking really strong. Would give anything just to get 1 rep at the weight. Making it look easy.

Yomo is smashin it. Makin it look like play-doh

 

[Yomo]

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

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

Deads are looking really strong. Would give anything just to get 1 rep at the weight. Making it look easy.

thank DP...happy with how everything has been moving lately, other than squats...

Ima say nope. That’s a poor way to practice your only 3 lifts of importance lol

see above^^^....I know, I know, I have to do better,

Yomo is smashin it. Makin it look like play-doh

appreciate it...let's hope it correlates to a higher total come game day!

 

[Hyde]

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.

 

[Yomo]

8/8/19

Bench

295 x 4, 295 x 4, 295 x 4, 295 x 4

Instagram story by Rod (rodguez3rd) | Storgram

8/8/19 Bench - 295 lbs, 4x4 #powerlifting #powerlifter #powerlift #squats #squat #benchpress #deadlift #deadlifts #poptarts #flex #titan #inzer #troyvtx #barbell #gym #strengthtraining #instafit #wo...

storgram.com

 

[Yomo]

8/9/19

SSB (sleeves)

385 x 5, 385 x 5, 385 x 5, 385 x 5 (4th set paused)

http://instagr.am/p/B08nuAjgaQJ/

 

[Hyde]

Beastmode

 

[SkRaw85]

Serious. Just tried a SSB today and yomos numbers are nuts lol

 

[Hyde]

Serious. Just tried a SSB today and yomos numbers are nuts lol

Like 20% harder, no joke. It’s a cruel bitch

 

[Yomo]

Thanks fellas...love being able to squat fairly heavy without worrying about unecessary shoulder wear and tear!!

 

[Yomo]

8/13/19

Deads

505 x 4

Close Grip Larsen

260 x 5, 260 x 5, 260 x 5

http://instagr.am/p/B1G_jbDA8mU/

 

[Yomo]

8/20/19

Squats (+wraps)

415 x 3, 415 x 3, 415 x 3, 415 x 3, 415 x 3

2ct Floor Press

225 x 6, 225 x 6, 225 x 6, 225 x 6

http://instagr.am/p/B1ZMXn3g67U/

 

[Hyde]

“What did you do for your leg accessories?”
“Floorpress. I wanted to take my legs out of the lift.”

 

[Yomo]

8/27/19

Deads

500 x 2, 500 x 2, 500 x 2, 500 x 2

http://instagr.am/p/B1rDBkmgIc8/
8/31/19

Bodyweight = 182.6 lbs

Front Squats

315 x 5 (top set)

http://instagr.am/p/B11YqNTAaCL/

 

[Yomo]

9/3/19

Deads

520 x 1, 520 x 1, 520 x 1, 520 x 1

http://instagr.am/p/B19lc-TgWve/
@Hyde, finally got to break out the Hellfire...was feeling pretty sluggish beforehand

 

[Hyde]

9/3/19

Deads

520 x 1, 520 x 1, 520 x 1, 520 x 1

http://instagr.am/p/B19lc-TgWve/
@Hyde, finally got to break out the Hellfire...was feeling pretty sluggish beforehand

Well what did you think???

 

[Yomo]

Well what did you think???

def helped "open" the senses up...glad I went with their 2nd tier version...thanks again for the recommendation!

 

[Yomo]

9/6/19

Squats (+wraps)

435 x 2, 435 x 2, 435 x 2, 435 x 2 (last set paused)

http://instagr.am/p/B2E4YPRlAmR/

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]

9/10/19

Bodyweight = 180.xx lbs

Deads

535 x 1, 535 x 1, 535 x 1

Good day...def feel like I could've doubled the first 2 sets at least

http://instagr.am/p/B2PKNUYgG0L/

 

[Hyde]

When’s the meet again?

 

[Yomo]

When’s the meet again?

The 28th