Yomo's Wannabe Powerlifter Log...

[Yomo]

6/9/17

Pause Bench

135 x 5, 135 x 5, 185 x 3, 225 x 1
265 x 3 (Vid)
245 x 3, 245 x 3, 245 x 3 (Vid of 1st and 3rd set)

3ct Pause Bench

235 x 3, 225 x 3, 215 x 3 (Vid of 1st set)

Legs Up CG Bench (Paused)

205 x 8, 205 x 8, 205 x 8 (Vid of 1st and 3rd set)

Bent Over Barbell Rows

225 x 5, 215 x 5, 205 x 5

Skull Crushers - 60lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 60lbs - 3 x 15/10
Ab Rollers - 2 x 25

[video]https://youtu.be/XHSOnWWUexM[/video]
^^^ Video


Took a night off from work...rested...fever's gone, but everything else still feels like ****, throat, sinuses, head, etc...

 

[hairygrandpa]

Took a night off from work...rested...fever's gone, but everything else still feels like ****, throat, sinuses, head, etc...

You are an animal, bro.

Wait a few years and the body isn't so forgiving, LOL!

 

[Yomo]

6/12/17

Weight = 188.6

Beltless Session

Deadlift

135 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1, 385 x 1
435 x 3, 435 x 3 (Vid - Conv./Sumo)
405 x 3, 405 x 3, 405 x 3, 405 x 3 (Vid - Conv./Sumo/Conv./Sumo)

Deficit RDLs

285 x 8, 285 x 8, 285 x 8

Front Squat (No belt/naked knees)

275 x 4, 255 x 4, 235 x 4


Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25

[video]https://youtu.be/lSJyz_l1In4[/video]

Solid session...tossed sumo variation in to add volume to the day.

 

[Yomo]

6/13/17

Fluff

Rep Drop Supersets:

SS Wide Grip Chest Dips / Wide Push Ups - 5 sets - 75 Total Reps Each
SS Pull Ups / BW Tri Extensions - 3 sets - 45 Total Reps Each
SS Lying Barbell Pullovers (65lbs) / BW Wide Grip Inverted Rows - 3 sets - 45 Total Reps Each
SS Skull Crushers (75lbs) / BW Tricep Dips - 3 sets - 45 Total Reps Each
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 55lbs - 5 sets x 15/10
Ab Rollers - 3 x 15

 

[Yomo]

6/15/17

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1
400 x 2 (+belt)
375 x 2, 375 x 2 (no belt)

3ct Pause Squat

315 x 3, 315 x 3 (no belt)

Goodmornings

255 x 8, 235 x 8, 215 x 8

Floor Press

245 x 5, 230 x 5, 215 x 5

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25


Weird day...weights moved fast, but just felt uncomfortable under the bar. Played around with grip and bar placement, didn't feel somewhat better until Paused Squats.

 

[Yomo]

6/16/17

Pause Bench

135 x 5, 135 x 5, 185 x 5, 225 x 3, 245 x 2
280 x 2 (Vid)
265 x 2, 265 x 2 (Vid)

3ct Pause Bench

250 x 3, 235 x 3 (Vid)

Legs Up Close Grip Bench (Paused)

225 x 8, 225 x 8, 225 x 8 (Vid of 1st and 3rd set)

Bent Over Barbell Rows

235 x 5, 225 x 5, 215 x 5

Skull Crushers - 60lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 60lbs - 3 x 15/10
Ab Rollers - 2 x 25

[video]https://youtu.be/Wl3nKz5e__I[/video]
^^^Video


Right shoulder felt off, so all reps were done with a thumb length from center knurl grip...forgot how much more "pop" I get from the bottom at this hand placement...

 

[Yomo]

6/19/17

Weight = 187.8 lbs

Deadlift (Beltless)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1
455 x 2, 455 x 2 (Vid - Conv./Sumo)
425 x 2, 425 x 2, 425 x 2, 425 x 2 (Vid - Conv./Sumo/Conv./Sumo)

Deficit RDLs (Beltless)

305 x 8, 290 x 8, 275 x 8 (Vid of 305 set)

Front Squat (Belt and Sleeves)

295 x 5, 275 x 5 (Vid of 295 set)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25


[video]https://youtu.be/pxJlCYKc2ac[/video]
^^^Video


tougher day than it looked...decided to go into this one without carbs...so, woke up @ 745am, ate 5 eggs, 4 slices bacon, 8oz coffee, and 24oz water, and at 1030am, drank my pre w/o (c4 and Green Mag) and started the session around 1115am...felt pretty lethargic throughout, so happy to hit all reps, including the added Sumo sets...

 

[Yomo]

6/20/17

Fluff

Rep Drop Supersets:

SS Wide Grip Chest Dips / Wide Push Ups - 5 sets - 75 Total Reps Each
SS Pull Ups / BW Tri Extensions - 3 sets - 45 Total Reps Each
SS Lying Barbell Pullovers (70lbs) / BW Wide Grip Inverted Rows - 3 sets - 45 Total Reps Each
SS Skull Crushers (75lbs) / BW Tricep Dips - 3 sets - 45 Total Reps Each
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 55lbs - 5 sets x 15/10
Ab Rollers - 3 x 15

 

[Yomo]

6/22/17

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1
385 x 1 (Vid, no belt)
435 x 2 (Vid, + wraps/belt)
405 x 2, 405 x 2 (Vid, + wraps/belt)

3ct Paused Squat

335 x 3, 315 x 3 (Vid of 335)

Goodmornings

275 x 8, 245 x 8, 215 x 8 (Vid of 275)

Floor Press

265 x 5, 235 x 5 (Vid of 265)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25

[video]https://youtu.be/U9PcjBQGKjk[/video]
^^^Video

For the first time I weighed in under 190 after 3 meals, 1 snack, 1 pre w/o meal and a gallon of water. I typically keep track of weight on Mondays, right after wake up...heading in the right direction...hoping to see 185 either this upcoming Monday or the following.

 

[hairygrandpa]

Awesome progress!

 

[Yomo]

6/23/17

Paused Bench

135 x 5, 185 x 5, 225 x 3, 245 x 1
295 x 2 (Vid - back cramped bad on 2nd rep)
275 x 2, 275 x 2 (Vid)

3ct Pause Bench

265 x 3, 245 x 3 (Vid)

Legs Up Close Grip

235 x 8, 225 x 8 (Vid - long pause on final rep of each set)

Bent Over Barbell Rows

245 x 5, 235 x 5, 225 x 5

Skull Crushers - 60lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 60lbs - 3 x 15/10
Ab Rollers - 2 x 25

[video]https://youtu.be/bXsUGd6qG7A[/video]
^^^Video

sticking to the closer grip (thumb length from center knurl)...feels better at this point, so might as well take it into the meet...back cramped really bad on the 2nd rep of 295...so every subsequent set featured a foot set up of front and in, rather than my typical back and out...

 

[dapack]

Forgot if you mentioned it or not but do you have a meet planned out? Your dropping weight and was wondering if you are looking at 181.5lbs weight class.

 

[Yomo]

Forgot if you mentioned it or not but do you have a meet planned out? Your dropping weight and was wondering if you are looking at 181.5lbs weight class.

yea, July 30th...was going to walk in at whatever weight, but since I had more than enough time, I decided to put the effort into making 181...weigh ins are your choice of either day of and 2 hours before, or evening (5-6pm) day before, so not quite 24 hours. At This point, I should have no excuse as to why I won't make the 181 mark. Funny thing is I haven't held under 190 for this long in over 2 years, mostly due to lack of effort. I've always walked around between 195 and 205, almost year round.

 

[dapack]

yea, July 30th...was going to walk in at whatever weight, but since I had more than enough time, I decided to put the effort into making 181...weigh ins are your choice of either day of and 2 hours before, or evening (5-6pm) day before, so not quite 24 hours. At This point, I should have no excuse as to why I won't make the 181 mark. Funny thing is I haven't held under 190 for this long in over 2 years, mostly due to lack of effort. I've always walked around between 195 and 205, almost year round.

You definitely have it with easy at this point. I like the day before weigh ins because if you do have to drop a little water you have more than enough time to hydrate.

 

[Yomo]

6/26/17

Weight = 186.6

Deadlifts (Beltless)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1
405 x 1, 435 x 1 (Vid)
485 x 2 (Vid)
455 x 2, 455 x 2 (Vid)

Deficit RDLs (Beltless)

325 x 8, 305 x 8 (Vid of 325)

Front Squat (Sleeves/Belt)

305 x 4, 285 x 4 (Vid of 305)

Single Arm BB Row - 60lbs - 3 x 12
Hyperextensions - 3 x 15
Ab Rollers - 2 x 25

[video]https://youtu.be/ZhuOakeM-NY[/video]
^^^Video

Weight loss is moving in the right direction, even though I finally felt it's impact on Deads...last Beltless Dead session...just over 5lbs over with just over 4 weeks to go...

 

[Yomo]

6/27/17

Fluff

Rep Drop Supersets:

SS Wide Grip Chest Dips / Wide Push Ups - 5 sets - 75 Total Reps Each
SS Pull Ups / BW Tri Extensions - 3 sets - 45 Total Reps Each
SS Lying Barbell Pullovers (65lbs) / BW Wide Grip Inverted Rows - 3 sets - 45 Total Reps Each
SS Skull Crushers (65lbs) / BW Tricep Dips - 3 sets - 45 Total Reps Each
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 65lbs - 5 sets x 15/10
Ab Rollers - 3 x 15

 

[Yomo]

6/29/17

Squat

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
345 x 1, 385 x 1 (sleeves/no belt)
415 x 1 (+wraps/belt)
445 x 1 (+wraps/belt)
475 x walkout
415 x 1 (+wraps/belt)

3ct Paused Squat

355 x 2, 355 x 2 (sleeves/belt)

DONE

Just didn't have it in me...body finally tapped out...rookie mistake on my part...**** sleep coupled with the fact I haven't had a proper deload in over 2 months, and the weight loss and steady weight progression in that time frame finally got the best of me...funny part is, even though 445 felt like an RPE 12, video made it look like a 7.5-8...but as soon as I walked out 475, I knew it wasn't worth the risk...

this week was supposed to be 2nd and 3rd attempts...instead after today, I think I'll only take each session/main lift to the 2nd attempt, end the session, run a proper deload next week, and pick up where I left off heading into the meet.

 

[Yomo]

6/30/17

3ct Pause Bench

135 x 5, 185 x 3, 225 x 1
275 x 3, 255 x 3, 235 x 3 (Vid)

Skull Crushers - 60lbs - 5 x 15
SS Wide Grip BB Curl /Close Grip BB Reverse Curl - 60lbs - 3 x 15/10
Ab Rollers - 2 x 25

[video]https://youtu.be/9NTmt6lIQg0[/video]
^^^Video

 

[Yomo]

UPDATE


Skipped Monday to give my body some much needed rest heading into my peak. Lots of stretching/prehab, foam rolling, and plenty of much needed mashing to remove tension. Weighed in at 185.6 lbs. Carbs will be at an all time low from this point on. Not looking forward to it.

 

[Yomo]

Cals = 1450-1500

Fat = 70-80g

Protein = 160-170g

Carbs = 30-40g

Fiber = 15-20g

Everyday totals...only thing omitted is the Total for Coffee and Preworkout...almost all dairy has also been removed.

 

[Yomo]

3 Week Peak

 

[Yomo]

7/6/17

Squat

135 x 5, 185 x 3, 225 x 2, 275 x 1, 315 x 1
345 x 1 (Vid - no belt/naked knees)
385 x 3, 385 x 3, 385 x 3, 385 x 3 (Vid of 2nd and 4th sets, +belt/wraps)
350 x 3, 350 x 3, 350 x 3, 350 x 3 (Vid of 2nd and 4th sets, +belt/sleeves)

Goodmornings

235 x 3, 235 x 3, 235 x 3, 235 x 3 (Vid of 3rd set)

[video]https://youtu.be/9zO9OKgN2TU[/video]
^^^Video

Day one in the books...everything moved well...just for fun, stepped on the scale prior to the session and weighed 185.2 lbs, despite breakfast, lunch, etc...so should already be 184 or under at wakeup...also slowed the descent on GMs to increase intensity since I'm used to higher weight and reps...

 

[Yomo]

7/7/17

Paused Bench

135 x 5, 185 x 3, 225 x 1, 245 x 1
285 x 3, 285 x 3, 285 x 3, 285 x 3 (Vid)
275 x 3, 275 x 3, 275 x 3, 275 x 3 (Vid of 2nd and 4th sets)

Pull Ups

BW x 5, BW x 5 (Vid of 2nd set)

Barbell Upright Rows

85 x 5, 85 x 5

[video]https://youtu.be/O7bOUjc09Gk[/video]
^^^Video


didn't think I'd have enough in me to get through this one...woke up yesterday around 1030pm after just over 4 hours of sleep, went into shift at Midnight, got off at 8am, and started this session at 1115am...definitely a kick in the ass, just happy I hit all designated reps...

 

[jswain34]

Hey man, just a few things:

1. What weight class are you dropping to again? You should be able to drop to 181-185 (I forget what fed you're doing) just by a water cut during that last week of your peak. I would advise eating some more carbs during the peak, you want to let your body know it is okay to be a strong mfer and the best way to do that will be to fuel it. A properly executed water cut (which doesn't have to be as insane as a lot of the big dogs do) is actually fairly easily and pretty magical in terms of allowing you to drop a significant amount of weight going into weigh ins over the course of 3-4, or maybe 5-6, days (which is all youd need if you were within 5-7 lbs of your weight class).

2. I would suggest hitting some heavy singles at some point during your peak. Maybe break down that second week into 3-4 singles of ramping intensities. There's nothing better for my confidence than feeling the weight on my back that is within 5-7% of what I'll aim to hit on my 3rd. Plus, technical wise, youd be surprised at how different your form can be during a rep of 3 vs just 1 single. The name of the game in PL, as you know, is 1 rep at a time, so I personally think that we should attempt to get some practice in with as close to meet conditions as possible, meaning practicing singles. Do you have reverse bands? If you stick to the triples, id recommend at least doing some heavy walk outs and holding it for like 10 seconds to at least get the feel of some near 1rm loads.

 

[Yomo]

Hey man, just a few things:

1. What weight class are you dropping to again? You should be able to drop to 181-185 (I forget what fed you're doing) just by a water cut during that last week of your peak. I would advise eating some more carbs during the peak, you want to let your body know it is okay to be a strong mfer and the best way to do that will be to fuel it. A properly executed water cut (which doesn't have to be as insane as a lot of the big dogs do) is actually fairly easily and pretty magical in terms of allowing you to drop a significant amount of weight going into weigh ins over the course of 3-4, or maybe 5-6, days (which is all youd need if you were within 5-7 lbs of your weight class).

2. I would suggest hitting some heavy singles at some point during your peak. Maybe break down that second week into 3-4 singles of ramping intensities. There's nothing better for my confidence than feeling the weight on my back that is within 5-7% of what I'll aim to hit on my 3rd. Plus, technical wise, youd be surprised at how different your form can be during a rep of 3 vs just 1 single. The name of the game in PL, as you know, is 1 rep at a time, so I personally think that we should attempt to get some practice in with as close to meet conditions as possible, meaning practicing singles. Do you have reverse bands? If you stick to the triples, id recommend at least doing some heavy walk outs and holding it for like 10 seconds to at least get the feel of some near 1rm loads.

1. Yeah going for 181...I don't really have any concerns meeting weight at this point as long as carbs stay down...my body just doesn't shed weight well enough when carbs are any higher than 150g...and at this point the last thing I want to do is head into the final week needing to water cut 10+ lbs, which I can almost guarantee will happen if I risk raising carb totals...but I will definitely consider raising cals and fat totals at the very least and see if it helps, as you advise.

2. The peak itself is a Chad Wesley Smith layout (everything from percentages to reps, etc)...I chose to base the numbers off of my "not set in stone" 2nd attempts...I also take into consideration the differences between 3 rep sets and singles, so I take my time and reset each rep during sets, which obviously is not the same but it allows a small carryover to singles work. At this point in the peak, 3 rep sets help build confidence more than anything...singles just **** with me mentally...

 

[Yomo]

7/10/17

Weight = 183.8lbs

Deadlifts (No belt)

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1, 385 x 1
440 x 3, 440 x 3, 440 x 3, 440 x 3 (Vid)
400 x 3, 400 x 3, 400 x 3, 400 x 3 (Vid of 2nd and 3rd sets)

Squats (flats/no belt/naked knees)

270 x 3, 270 x 3, 270 x 3, 270 x 3

[video]https://youtu.be/ClrfL4VqWu0[/video]
^^^Video

Today wasn't supposed to be beltless, but back felt great so just went with it...deads moved much better this week...snuck a bowl of oatmeal in, instead of zero carbs preworkout...weight is still heading in the right direction....

 

[dapack]

You sure make 440lbs look easy.

 

[Yomo]

You sure make 440lbs look easy.

thanks...the week away from pulls and the carbs (went into my last 2 dead sessions with 0 zero carbs) helped...

 

[Yomo]

711/17

Weight = 183.2 lbs

Paused Bench

135 x 5, 135 x 5, 185 x 3
205 x 3, 205 x 3, 205 x 3, 205 x 3

Floor Press

220 x 3, 220 x 3, 220 x 3, 220 x 3
205 x 3, 205 x 3, 205 x 3, 205 x 3

Bent Over Rows

220 x 5, 220 x 5

Dumbbell Upright Rows

40 x 5, 40 x 5


nothing really to say...weight is stabilizing under 185 at this point...quick and easy session.

 

[Yomo]

7/13/17

Squat

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 345 x 1 (no belt/naked knees)
405 x 3, 405 x 3 (+wraps/belt)
385 x 3 (+wraps/belt)
360 x 3 (no belt/naked knees

Good Mornings

250 x 3, 250 x 3


misread the spreadsheet and completed the 385 set, when I should have completed 2 sets of 360...

 

[Yomo]

7/14/17

Paused Bench

135 x 5, 185 x 5, 225 x 3, 245 x 1
300 x 2, 300 x 2
285 x 2, 285 x 2

Pulls Ups

BW x 5

Barbell Upright Rows

95 x 5



First disappointing session in a while...as soon as I repped 300 for the 1st time, I knew I only had a shot at 2 reps on each set instead of the prescribed 3...although not too disappointing taking into account the weight loss and extra low carbs, the fact 285 (matched reps on load drops) gave me trouble after knocking out 4 triples last week, followed by 4 triples with 275, was somewhat frustrating...will reevaluate attempts, but will most likely drop my opener to 285 and 2nd attempt to 305 depending on the feel of the opener...

 

[dapack]

You are 2 weeks out from your meet and was wondering how you are feeling? What is your goal for the meet too?

 

[jswain34]

My attempts usually go 91-93% goal on 1st. I ALWAYS keep my firsts light as ****, like people should be like "wtf you murdered that" when you walk off the platform. Just get the first one out of the way and dont bomb out, its that simple. You will see at least one guy at your meet have to grind his opener or even fail it, dont be that guy. That guy usually gets injured before the meet ends.

Seconds are 95-96% or goal, 3rds are 98%-105% if my goal depending on how my second went. I usually like to pick a second that is heavy enough for me to know what to pick on my 3rd, but where I have zero doubts of hitting the lift.

 

[Yomo]

You are 2 weeks out from your meet and was wondering how you are feeling? What is your goal for the meet too?

was feeling pretty good prior to this session...I'd be embarrassed if I couldn't lock in a 4/3/5 for a 1200 total, and very satisfied with a 1300 total @ 181 lbs...realistically for my first meet, and first time at this low of a bodyweight, I should be happy somewhere in the middle.

 

[Yomo]

My attempts usually go 91-93% goal on 1st. I ALWAYS keep my firsts light as ****, like people should be like "wtf you murdered that" when you walk off the platform. Just get the first one out of the way and dont bomb out, its that simple. You will see at least one guy at your meet have to grind his opener or even fail it, dont be that guy. That guy usually gets injured before the meet ends.

Seconds are 95-96% or goal, 3rds are 98%-105% if my goal depending on how my second went. I usually like to pick a second that is heavy enough for me to know what to pick on my 3rd, but where I have zero doubts of hitting the lift.

yea, I've been fairly naive in lack of specific meet prep and basing training off of numbers much more realistic to my capacity at 15-20 lbs heavier than where I'm currently at...in the next few days, I'm going to put together a pretty safe gameplan that hopefully transitions into a 9/9 day...

 

[dapack]

You are doing a USPA meet right? Did 2 meets with them and the ones I did were run really good. Was a great experience.

 

[Yomo]

You are doing a USPA meet right? Did 2 meets with them and the ones I did were run really good. Was a great experience.

WNPF

 

[Yomo]

7/17/17

Weight = 181.0 lbs

Deadlift

135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1
465 x 3, 465 x 3 (Vid)
410 x 3, 410 x 3 (Vid)

Squat (No belt/naked knees)

320 x 3, 320 x 3, 320 x 3 (Vid of 2nd set)

[video]https://youtu.be/ph9vcMgfms0[/video]
^^^Video

last somewhat heavy session before the meet...couldn't have asked for a better day, considering my ****show on Friday...woke up @ 181.0 lbs and enjoyed some glorious carbs pre workout...will work in a carb cycle predicated on moderate/low intake only...

 

[dapack]

Nice pulls. You have a goal in mind for deads at the meet?

 

[Yomo]

Nice pulls. You have a goal in mind for deads at the meet?

No idea bro, ha....really thinking hard about what jswain34 said, and open with a smokeshow: 425/275/475 ...get my confidence up...

 

[Yomo]

7/18/17

Paused Bench

135 x 5, 135 x 5, 185 x 3
215 x 3, 215 x 3

Floor Press

230 x 3, 230 x 3
215 x 3

Barbell Rows

230 x 5

Dumbbell Up Right Rows

45 x 5

 

[dapack]

No idea bro, ha....really thinking hard about what jswain34 said, and open with a smokeshow: 425/275/475 ...get my confidence up...

The meets I did that is what I did. Started out lighter but wanted to make sure I got one green light lift and used it more as a testing lift. You just never know what kind of day your going to have so getting an easy lift in for the 1st is good way to test the kind of day you might have.

 

[Warsheeper]

usually for the first attempt i choose something i can do for a comfortable tripple or a weight i can hit everyday no matter the condition

 

[Yomo]

usually for the first attempt i choose something i can do for a comfortable tripple or a weight i can hit everyday no matter the condition

Yea, a similar thought process in my selection...on my worst day I should be able to triple each of those..on my best day, 5+..

 

[Yomo]

7/21/17

1 Week Out (9 days)

Squat (Raw w/ socks?)

135 x 5, 135 x 5, 185 x 3
205 x 3, 205 x 3, 205 x 3 (Vid)

[video]https://youtu.be/YGu2FqUDjPk[/video]
^^^Video

spent yesterday at the beach with the family, so moved this ever so taxing Squat day to today...getting antsy for the meet...

 

[Yomo]

7/23/17

Weight = 181.4

Pause Bench

135 x 5, 135 x 5, 185 x 3
205 x 3, 205 x 3, 205 x 3


a week out and won't need to employ a water cut...will most likely take a hot bath and sweat a bit before weigh ins just to make sure I'm under 181, to make up for any differences in my scale vs theirs...

 

[dapack]

7/23/17

Weight = 181.4

Pause Bench

135 x 5, 135 x 5, 185 x 3
205 x 3, 205 x 3, 205 x 3


a week out and won't need to employ a water cut...will most likely take a hot bath and sweat a bit before weigh ins just to make sure I'm under 181, to make up for any differences in my scale vs theirs...

New gym I joined doesn't have a sauna so been experimenting doing that, taking a hot bath. Can honestly say it is like torture, would rather spend an hour in a sauna than take a super hot bath. Seems usually would drop around 2.5lbs in 25 mins doing it but it is brutal.

 

[dapack]

Wow are you feeling? Getting good sleep in?

 

[Yomo]

Wow are you feeling? Getting good sleep in?

not feeling too bad...sleep has been erratic at best...hopefully I get a good 5 hours tomorrow night...

 

[Yomo]

7/29/17

UPDATE

moderate carbs added almost 5 lbs in a blink of an eye...the last two days I've cut em back out, reduced water intake, and tossed the sweatsuit on for an hr and a half earlier today...going to bed as I type this after weighing in @ 181.4 lbs...should be just over 180 @ wake up...goal is still to take a hot bath and get the weight down on my home scale to maybe 179 to make up for any differences in scales before weigh ins @ 6pm.