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Yomo's Wannabe Powerlifter Log...

Warsheeper said:
ok, was just curious why you were training so specific shortly after your comp and not do more hypertrophie stuff
Click to expand...

Overall technique is still a major issue when it comes to my lifts, so I don't feel I've reached a level where anything other than specificity should be the driving factor in my training.
 
8/25/17

Front Squat

135 x 5, 135 x 5, 185 x 3, 225 x 1
255 x 6, 255 x 6, 255 x 6 (Vid of 1st and 3rd set)

Seated OH Press (No Back Support)

95 x 5, 115 x 5
135 x 6, 135 x 6, 135 x 6 (Vid of 2nd set)

Goodmornings

230 x 8, 230 x 8, 230 x 8 (Vid of 2nd set)

RDLs

280 x 8, 280 x 8, 280 x 8 (Vid of 2nd set)

Close Grip Floor Press

215 x 8, 215 x 8, 215 x 8 (Vid of 2nd set)

Ab Rollers - 3 x 15

[video=youtube;Jklui3XvWLs]https://www.youtube.com/watch?v=Jklui3XvWLs[/video]
 
8/28/17

Weight = 187.0

Deadlift (No Belt)

135 x 5, 225 x 3, 315 x 2, 365 x 1, 405 x 1
435 x 3, 435 x 3, 435 x 3 (Vid)

Paused Bench (Flats)

135 x 5, 185 x 3, 225 x 1
250 x 3, 250 x 3, 250 x 3 (Vid of 1st and 3rd set)

Squat (Flats)

135 x 5, 225 x 5, 315 x 3, 345 x 2
380 x 3 (Vid - bare knees)
420 x 3 (Vid - +wraps)

Barbell Lever Rows - (2) 25lb plates - 3 x 10
Ab Rollers - 3 x 15

[video=youtube;6yCadRtYnC0]https://www.youtube.com/watch?v=6yCadRtYnC0[/video]

solid day...everything moved well....tried flats on both Bench and Squats...hated them for Bench...I can't remember the last time I Squatted with flats with semi heavy weight, surprised how well they moved, just gotta work on not tea baggin the floor everytime.
 
What is your opinion on the wraps as far as how much extra you think they help you getting out of the hole? For me I feel it gives me around 40ish extra at times.
 
dapack said:
What is your opinion on the wraps as far as how much extra you think they help you getting out of the hole? For me I feel it gives me around 40ish extra at times.
Click to expand...

honestly not sure yet...I've yet to exceed anything I've done in just sleeves, albeit when I was closer to 200lbs during sessions...
 
8/29/17

Dips - BW - 5 x 10
Chin Ups - BW - 3 x 5
Pull Ups - BW - 3 x 5
Superset Wide Grip Barbell Curls/Reverse Barbell Curls - 45lbs - 5 x 15 each
Hammer Curls - 30lbs - 3 x 10
Cross Body Curls - 30lbs - 3 x 10
Arnold Press - 30lbs - 3 x 10
Overhead Pull Aparts - 3 x 20
Hyperextensions - BW - 3 x 15
Ab Rollers - 3 x 15


------------------------------------------

8/31/17

2ct Paused Squat (Belt/Sleeves/Flats)

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2
355 x 3 (Vid)
320 x 3 (Vid)

2ct Paused Bench

135 x 5, 185 x 3, 225 x 1
250 x 3 (Vid)
225 x 3

2" Deficit Deadlift (No Belt)
225 x 5, 315 x 3, 385 x 1
435 x 3 (Vid)
390 x 3

Barbell Lever Rows - (2) 35lb plates - 3 x 10
Ab Rollers - 3 x 15


[video=youtube;FG7v7l9nN2A]https://www.youtube.com/watch?v=FG7v7l9nN2A[/video]

Decided to ride with the flats again today on Squats...went better than expected...may switch back to Flats depending on progress...
 
9/1/17

Beltless Session

Front Squat

135 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1
265 x 4, 265 x 4, 265 x 4 (Vid)

Seated OH Press (no back support)

75 x 5, 95 x 3, 115 x 1
130 x 8, 130 x 8, 130 x 8 (Vid - last set paused reps)

Good mornings

230 x 8, 230 x 8, 230 x 8

RDLs (30mm stiff bar)

280 x 8, 280 x 8, 280 x 8

Close Grip Floor Press

215 x 8, 215 x 8, 215 x 8

Ab Rollers - 3 x 15

[video=youtube;86dDSLWwodE]https://www.youtube.com/watch?v=86dDSLWwodE&app=desktop[/video]
 
do you feel a difference between your stiff bar and regular bar with the deadlift? if so how much would you say is the difference?
 
Warsheeper said:
do you feel a difference between your stiff bar and regular bar with the deadlift? if so how much would you say is the difference?
Click to expand...

Right now, no difference other than grip being superior by leaps and bounds with the Ohio 27mm...truly absurd the stickiness of the knurling in comparison to the cheap Troy bar...I can only assume once pulls near 500 I will be able to take better advantage of the whip of the bar.
 
Yomo said:
Right now, no difference other than grip being superior by leaps and bounds with the Ohio 27mm...truly absurd the stickiness of the knurling in comparison to the cheap Troy bar...I can only assume once pulls near 500 I will be able to take better advantage of the whip of the bar.
Click to expand...

thanks :) was just curious because we have a texas deadlift bar at the gym but never touched it because in competition we have the eleiko bar and sometimes people who can't pull 200kg with the eleiko bar get 240 or so on the deadlift bar, so i was wondering if the experiences differ by a great deal
 
Warsheeper said:
thanks :) was just curious because we have a texas deadlift bar at the gym but never touched it because in competition we have the eleiko bar and sometimes people who can't pull 200kg with the eleiko bar get 240 or so on the deadlift bar, so i was wondering if the experiences differ by a great deal
Click to expand...

40kg difference? That's monumental...not sure I've ever witnessed that kind of difference personally. 15-20kg is a pretty safe bet if you're able to properly pull the slack and utilize the bar for it's intended purpose.
 
Yomo said:
40kg difference? That's monumental...not sure I've ever witnessed that kind of difference personally. 15-20kg is a pretty safe bet if you're able to properly pull the slack and utilize the bar for it's intended purpose.
Click to expand...

with the eleiko bar you have basically no bar bend at 240kg, so for taller lifter i can undestand how the deadlift bar helps so much, especially when they pull with a rounded back
 
Warsheeper said:
with the eleiko bar you have basically no bar bend at 240kg, so for taller lifter i can undestand how the deadlift bar helps so much, especially when they pull with a rounded back
Click to expand...

FWIW, I pulled 540 with my 30mm (IIRC the Eleiko is 29), last Oct/Nov, and managed a 560 my 1st time pulling on a DL bar (Okie), while sitting around 15lbs lighter BW. I at no time feared losing grip with the Okie, as was the case with the Troy. I'm contemplating testing out Sumo stance very soon with the Ohio.
 
Yomo said:
FWIW, I pulled 540 with my 30mm (IIRC the Eleiko is 29), last Oct/Nov, and managed a 560 my 1st time pulling on a DL bar (Okie), while sitting around 15lbs lighter BW. I at no time feared losing grip with the Okie, as was the case with the Troy. I'm contemplating testing out Sumo stance very soon with the Ohio.
Click to expand...

from what i've seen there are more or less 2 troy bars? but the black wing would be more like an eleiko bar because of more tensile strength(still would bend more than eleiko) and the troy power bar is weak, maybe you have a different model than those 2, because they both have 28mm?
 
Warsheeper said:
from what i've seen there are more or less 2 troy bars? but the black wing would be more like an eleiko bar because of more tensile strength(still would bend more than eleiko) and the troy power bar is weak, maybe you have a different model than those 2, because they both have 28mm?
Click to expand...

Invalid Link Removed

I was wrong...it is actually a 31mm bar.
 
9/4/17

Weight = 188.4

Deads

135 x 5, 225 x 5, 315 x 3, 365 x 2, 415 x 1
460 x 3 (Vid)

Deads - 2" Deficit w/ 2ct Pause

420 x 3 (Vid)

Paused Bench

135 x 5, 185 x 3, 225 x 1
265 x 3 (Vid)

Sling Shot Paused Bench

295 x 3 (Vid)

Squats (flats)

135 x 5, 135 x 5, 225 x 3, 315 x 1
355 x 3, 355 x 3, 355 x 3 (Vid of 1st and 3rd set)

Barbell Lever Rows - (2) 25lb plates - 3 x 10
Ab Rollers - 3 x 15

[video=youtube;y_kJMbvDnVw]https://www.youtube.com/watch?v=y_kJMbvDnVw[/video]

Happy with how everything moved today...nothing to complain about.
 
dapack said:
What do you think about the Slingshot?
Click to expand...

great Overload tool...really saves your shoulders and elbows in comparison to boards, floor, or pin press variations. I only use it with a comp style pause...I've always felt it allowed for better carryover. Never felt the need to do burn out sets with it...
 
9/7/17

2ct Paused Squat

135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
370 x 2 (Vid)
385 x 1 (Vid)

2ct Paused Bench

135 x 5, 185 x 3, 225 x 1
255 x 2 (Vid)
270 x 1 (Vid)

2" Deficit Dead (No Belt)

225 x 5, 315 x 3, 405 x 1
445 x 2 (Vid)
460 x 1 (Vid)

Barbell Lever Rows - (2) 35lb plates - 3 x 10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;xZ5qQyszQG4]https://www.youtube.com/watch?v=xZ5qQyszQG4[/video]


fighting a sinus congestion/cold heading into this one....time to get a couple hours of shut eye, and wake up in time to catch NFL Kickoff before shift.
 
Go Chiefs (mainly, F the Pats).
 
Was that before or after the Spencer Ware injury that you passed on him? I hope you're wrong about Brady, I'd love it if I was in the Northeast for the decline of his career haha. Did the official report come out on Berry's injury? I hear achilles, but how bad?
 
jswain34 said:
Was that before or after the Spencer Ware injury that you passed on him? I hope you're wrong about Brady, I'd love it if I was in the Northeast for the decline of his career haha. Did the official report come out on Berry's injury? I hear achilles, but how bad?
Click to expand...

after in 2 of my leagues....went with Zeke in the 3rd instead of him in my ESPN league, which looks like it's about to payoff big after today...and went with Fournette in my Yahoo League, with Hunt still on the board, so could have taken a chance there....and yea, Berry's out for the season...and trust, I'd love Brady to fall off a cliff too, just don't see it happening.
 
forced to skip yesterday's Front Squat/OH Press day due to a mandatory 16 hr shift..might just blow it off and head into Monday fresh...have way too much stuff to get done on Saturday, and won't be moving from my couch the following day thanks to NFL Sunday Ticket.
 
Yomo said:
forced to skip yesterday's Front Squat/OH Press day due to a mandatory 16 hr shift..might just blow it off and head into Monday fresh...have way too much stuff to get done on Saturday, and won't be moving from my couch the following day thanks to NFL Sunday Ticket.
Click to expand...

There with you on the 16 hours shifts, specially working overnights and getting stuck with another 8 hours. They just kick my butt and takes me days to recover. Money is nice but for me would rather work on my days off to pick up OT.
 
9/11/17

Deadlifts

135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1
435 x 1 (Vid)
475 x 2, 475 x 2 (Vid)

Paused Bench

135 x 5, 185 x 3, 225 x 1
275 x 2, 275 x 2 (Vid)
^^1st set thumbs length from center knurl, feet in front / 2nd set, pointer on rings, feet slightly tucked.

Squats (flats)

225 x 5, 275 x 3, 315 x 2, 345 x 1
395 x 2, 395 x 2 (Vid)

Barbell Lever Rows - (2) 25lb plates - 3 x 10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;MDuhcPVlBAk]https://www.youtube.com/watch?v=MDuhcPVlBAk[/video]

forgot to weigh myself when I woke up...energy level was LOW...3, 16 hour shifts in my last 6 work days.
 
Atleast those external stressors didn't effect your training session.
 
9/12/17

Dips - BW - 5 x 10
Chin Ups - BW - 3 x 5
Pull Ups - BW - 3 x 5
Superset Wide Grip Barbell Curls/Reverse Barbell Curls - 45lbs - 5 x 15 each
Hammer Curls - 30lbs - 3 x 10
Cross Body Curls - 30lbs - 3 x 10
Arnold Press - 30lbs - 3 x 10
Overhead Pull Aparts - 3 x 20
Hyperextensions - BW - 3 x 15
Ab Rollers - 3 x 15

--------------------------

9/14/17

2ct Paused Squat (flats)

135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
345 x 6 (Vid)
345 x 3 (Vid)

2ct Paused Bench

135 x 5, 185 x 3, 225 x 1
235 x 6 (Vid)
235 x 3

2" Deficit Deads (no belt)

225 x 5, 315 x 3, 365 x 1
415 x 6 (Vid)
415 x 3

Barbell Lever Rows - 80lbs - 3 x 10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;uuvUjsVITyM]https://www.youtube.com/watch?v=uuvUjsVITyM[/video]

tank on E...coming off another 16hr shift yesterday, 4hrs sleep, another 8hr shift, and then this session @ 1130am...not looking forward to tomorrow's Front Squats...
 
9/18/17

Weight = 191.2

Deads

135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1
440 x 5, 440 x 5, 440 x 5 (Vid of 1st and 3rd set)

Paused Bench

135 x 5, 185 x 3, 225 x 1
250 x 5, 250 x 5, 250 x 5 (Vid of 1st and 3rd set)

Squats

225 x 5, 315 x 3, 345 x 1, 385 x 1, 405 x 1 (bare knees)
435 x 3, 435 x 3 (Vid; +wraps)

Reverse Hypers - 3 x 15

[video=youtube;2v5rG62hcjo]https://www.youtube.com/watch?v=2v5rG62hcjo&feature=youtu.be[/video]

Fighting a virus over the weekend...fever forced me out of Friday's session...definitely still did not feel anywhere near 100% today...Squats were supposed to be 430 x 5, but knew I wouldn't stand a chance so went with a 2x3 that was still fairly difficult. Skipped rows and ab rollers.
 
9/22/17

Front Squats

135 x 10, 185 x 5, 225 x 3
245 x 8, 245 x 8, 245 x 8 (Vid of 1st and 3rd set; 3rd set paused)

Seated OH Press (Paused)

95 x 5, 115 x 3
140 x 4, 140 x 4, 140 x 4 (Vid of 2nd set)

Goodmornings

250 x 8, 250 x 8, 250 x 8 (Vid of 2nd set)

Close Grip Floor Press

225 x 8, 225 x 8, 225 x 8 (Vid of 3rd set)

RDLs

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

Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;wsJAqNMOXjk]https://www.youtube.com/watch?v=wsJAqNMOXjk[/video]

forced to miss another session...back to back 16 hr shifts on Wed and Thurs...without stating the obvious, it felt as if I was dragging along the entire session.
 
9/25/17

Weight = 190.2lbs

Deads

135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1, 435 x 1
475 x 5 (Vid)

2" Deficit Paused Deadlift

425 x 5

Paused Bench

275 x 5

Paused SlingShot Bench

295 x 5

Squats (Flats)

370 x 5, 370 x 5, 370 x 5

[video=youtube;kEbzMUqvtvo]https://www.youtube.com/watch?v=kEbzMUqvtvo[/video]

Tablet died right after my top set of 5 and didn't feel like using my phone to record the rest....felt like **** throughout the session, and had to rush through it because I was running late and had to pick my son up from school. So, had to opt out of Rows, Hypers, and Ab Rollers as well as no warmup sets for both Bench and Squats...also lost balance on my last rep @ 475 just a bit, didn't notice bar somewhat crooked before the attempt.
 
9/28/17

2ct Paused Squats

135 x 10, 225 x 5, 315 x 3, 345 x 1
370 x 4 (Vid)
370 x 2 (Vid)

2ct Paused Bench

250 x 4 (Vid)
250 x 2

2" Deficit Deads (No Belt)

445 x 4 (Vid)
445 x 2 (Vid)

Barbell Lever Rows - 80lbs - 3 x 10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;66BNCtEOP64]https://www.youtube.com/watch?v=66BNCtEOP64[/video]

actually got 6 hrs of sleep before shift, got off @ 8am, and still went into this session around 1130am feeling better than usual...was a little short on time so skipped warmups for Bench and Deads.
 
9/29/17

Front Squats

135 x 10, 185 x 5, 225 x 3, 245 x 1
275 x 6, 275 x 6, 275 x 6 (Vid of 2nd and 3rd set)

Seated Overhead Press

150 x 6, 150 x 6, 150 x 6 (Vid of 1st and 3rd set)

Goodmornings

250 x 8, 250 x 8, 250 x 8 (Vid of 2nd set)

RDLs

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

Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
Banded Hammer Curls - 3 x 15

[video=youtube;pp7ZsmS3a08]https://www.youtube.com/watch?v=pp7ZsmS3a08[/video]

as well rested as I was yesterday, today was the absolute opposite...****ty sleep, long shift at work, and a cranky 9 month year old...tried my best to get in and out with this one...opted out of CG Floor Presses, right elbow was sore from yesterday's Squats, so didn't want to add any more strain. Flossed it pretty good before and after today's session. It only really hurt during full extension on OH work.
 
10/2/17

Weight = 191.2

Deadlifts

125 x 5, 225 x 5, 315 x 3, 365 x 2, 415 x 1
460 x 3, 460 x 3, 460 x 3 (Vid)

Paused Bench

185 x 5, 225 x 3
260 x 3, 260 x 3, 260 x 3 (Vid of 2nd set)

Squats

225 x 5, 315 x 3, 365 x 1
405 x 3 (Vid; bare knees)
445 x 3 (Vid; +wraps)

Banded Hammer Curls - 3 x 15
Pull Aparts - 3 x 20
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;7teKXhBhdZw]https://www.youtube.com/watch?v=7teKXhBhdZw[/video]

right elbow still iffy...flossed for better movement, but skipped rows to prevent added stress...session went well.
 
10/5/17

2ct Paused Squats

135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
385 x 3 (Vid)
345 x 3 (Vid)

2ct Paused Bench

265 x 3 (Vid)
235 x 3

2" Deficit Deadlift (No Belt)

460 x 3 (Vid)
415 x 3

Barbell Lever Rows - 80lbs - 3 x 10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;yxC07baGbLE]https://www.youtube.com/watch?v=yxC07baGbLE[/video]

elbow's feeling better...felt like a solid session.
 
What kind of rep scheme or you running? Do you basically stick to around 3 reps and every few times bump it up?
 
dapack said:
What kind of rep scheme or you running? Do you basically stick to around 3 reps and every few times bump it up?
Click to expand...

5 Week cycles

Thursday (My Monday)

The rep scheme starts at 1 x 6 (70%), and weekly drops a rep while also increasing the load by 2.5%. So by Week 5, I finish @ 1 x 2 (80%) and 1 x 1 (82.5%). I alternate between a single load drop (10%) and a rep drop after the top set, weekly, up until Week 5.

Friday (My Tuesday)

Front Squats start @ 3 x 10 (75%), and increase by 10lbs weekly, while reducing reps by 2. So by week 5, I finish @ 3 x 2, @ 40lbs heavier than Week 1. Seated OH Presses follow the exact same scheme, but in reverse.

Monday (My Friday)

All 3 lifts again (Comp Style), but in reverse order from Thursday.
Deads and Bench, 3 x 5 (75%). Squats, 1 x 5 (80%) plus an additional 1 x 5 with a 10% overload. This will alternate the following week so that Deads and Bench follow a 1 x 5, plus an overload, and Squats run a 3 x 5. The next 2 following weeks proceed in the same fashion, other than rep scheme following a 3 x 3 and 1 x 3 pattern at 77.5% and 82.5% respectively. Week 5, all 3 lifts run a 2 x 2 (85%).

All 3 days, include all Big 3 lifts or very close variations.

I "GPP" on Tuesdays (My Saturday). The 1st 5 week cycle was based off of 1rm from my Meet, and the 2nd 5 week cycle was based off what I hope to achieve come December. I will run the exact same Meet prep I ran leading up to my 1st Meet, concentrating on triples, following a week of repping 1st and 2nd prescribed Meet attempts, which will subsequently follow a deload.
 
Yomo said:
5 Week cycles

Thursday (My Monday)

The rep scheme starts at 1 x 6 (70%), and weekly drops a rep while also increasing the load by 2.5%. So by Week 5, I finish @ 1 x 2 (80%) and 1 x 1 (82.5%). I alternate between a single load drop (10%) and a rep drop after the top set, weekly, up until Week 5.

Friday (My Tuesday)

Front Squats start @ 3 x 10 (75%), and increase by 10lbs weekly, while reducing reps by 2. So by week 5, I finish @ 3 x 2, @ 40lbs heavier than Week 1. Seated OH Presses follow the exact same scheme, but in reverse.

Monday (My Friday)

All 3 lifts again (Comp Style), but in reverse order from Thursday.
Deads and Bench, 3 x 5 (75%). Squats, 1 x 5 (80%) plus an additional 1 x 5 with a 10% overload. This will alternate the following week so that Deads and Bench follow a 1 x 5, plus an overload, and Squats run a 3 x 5. The next 2 following weeks proceed in the same fashion, other than rep scheme following a 3 x 3 and 1 x 3 pattern at 77.5% and 82.5%respectively. Week 5, all 3 lifts run a 2 x 2 (85%).

All 3 days, include all Big 3 lifts or very close variations.

I "GPP" on Tuesdays (My Saturday). The 1st 5 week cycle was based off of 1rm from my Meet, and the 2nd 5 week cycle was based off what I hope to achieve come December. I will run the exact same Meet prep I ran leading up to my 1st Meet, concentrating on triples, following a week of repping 1st and 2nd prescribed Meet attempts, which will subsequently follow a deload.
Click to expand...

Thanks, really appreciate it.
 
dapack said:
Thanks, really appreciate it.
Click to expand...

no prob...I know my layout is different than most, but efficient recovery AND progression go hand in hand when I stick to this layout, which is all that matters especially considering this is the longest I've gone while avoiding a set back due to a minor or nagging injury...lucky for me I've yet to deal with anything major, but I'm very conscious in my effort to stick to prehab movements on off days or during downtime, like while watching tv, etc...if it ain't broke, eh?


forced out of yesterday's session...yet another 16 hr shift....they have plagued my last 2 months of training, but I've yet to stall or miss prescribed reps and sets, so, as of right now, it hasn't had too much of a negative effect other than annoyance.
 
10/9/17

Weight = probably fat

Deadlifts

135 x 5, 225 x 5, 315 x 3, 365 x 2, 405 x 1, 435 x 1
490 x 3 (Vid)

2" Deficit Paused Deads

445 x 3 (Vid)

Paused Bench

185 x 5, 225 x 3, 245 x 1
280 x 3 (Vid)

SlingShot Paused

315 x 3 (Vid)

Squats

225 x 5, 315 x 3, 345 x 1
385 x 3, 385 x 3, 385 x 3 (Vid of 1st and 3rd sets)

Barbell Lever Rows - 60lbs - 3 x 10
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;bsduc91mco8]https://www.youtube.com/watch?v=bsduc91mco8&feature=youtu.be[/video]

Back was super tight from sitting and driving for most of yesterday...Deads still moved fairly well...nothing to complain about today.
 
10/12/17

Paused Squats

135 x 5, 225 x 3, 315 x 2, 345 x 1

5ct Paused Squat

415 x 1 (Vid)

2ct Paused Squats

385 x 2 (Vid)

5ct Paused Bench

295 x 1 (Vid)

2ct Paused Bench

275 x 2 (Vid)

Deadlift (Stiff Bar)

505 x 1 (Vid)

[video=youtube;Bbj5ldKhrYg]https://www.youtube.com/watch?v=Bbj5ldKhrYg[/video]

today was rough...barely any sleep the day before, and a crazy schedule...had to rush through this one, so dropped extras, and skipped warmups for Bench and Deadlift...Deadlift was also supposed to be a top single of 485 from a deficit...have been lazy lately and forgot to make deficit blocks, so didn't have enough plates...went with the stiff bar and tossed an extra 20lbs on...thought it moved fairly well.

backstory: I was expecting to get stuck on a 16hr shift, so my 7yr old didn't expect me to make his class presentation...lucky for me, got off shift @ 8am, got in this quick session, and surprised him at school...he was ecstatic...made my day that much better.
 
10/13/17

Front Squats

135 x 5, 185 x 3, 225 x 1
295 x 2, 295 x 2, 295 x 2 (Vid of 1st and 2nd set)

Seated OH Press (No Back Support)

95 x 5, 115 x 3
145 x 10, 145 x 10, 145 x 10 (Vid of 1st and 2nd set)

Goodmornings

250 x 8 (Vid)

Close Grip Floor Press

225 x 8 (Vid)

Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;syKnczILsoE]https://www.youtube.com/watch?v=syKnczILsoE[/video]

After just over 6 years (2.5 of 4pm-12pm Tues/Wed OFF and 3.5 years of 12am-8am Mon/Tues OFF), I finally got a bid with Sat/Sun OFF...still on Graveyard shift...anyways, I start Monday with the new days off, so I'm moving what would have been Monday's session to Sunday, and will deload the rest of the week, before switching specific workout days...so, since I'm planning on hitting all comp lifts on Sunday, I decided to lower overall volume today and exclude RDLs, so I could enter Sunday feeling somewhat recovered...nothing to complain about today, other than OH Press felt heavier than expected.
 
10/15/17

Weight = 194.6

Sumo Deads

135 x 5, 225 x 5, 315 x 3, 405 x 1
455 x 1 (Vid)
505 x 1 (Vid)

Conv Dead

525 x 1 (Vid)

Paused Bench

185 x 3, 225 x 1
295 x 2, 295 x 2 (Vid of 2nd set)

Squats (Sleeves)

225 x 5, 315 x 1, 345 x 1, 385 x 1
420 x 2, 420 x 2 (Vid of 2nd set)

Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;eNhMqSM0U4o]https://www.youtube.com/watch?v=eNhMqSM0U4o[/video]

Decided to give my lower back a break, so went Sumo up to 505, but had an itch for Conv, so went for a 525 single anyways, lol...session felt a bit harder than usual because of the 1 day break, instead of the 2 I'm so used to...otherwise, ready for this deload.
 
10/24/17

Weight = f....a.....t

Squats

135 x 5, 225 x 5, 315 x 3, 365 x 2, 415 x 1
460 x 1, 460 x 1, 460 x 1 (+ wraps; Vid of 1st and 3rd set)

Paused Bench

185 x 5, 225 x 3, 275 x 1
315 x 1, 315 x 1, 315 x 1 (Vid of 1st and 3rd set)

Deadlift

505 x 1, 505 x 1, 505 x 1 (Vid of 1st and 3rd set)

[video=youtube;EjQ29JJhNJ0]https://www.youtube.com/watch?v=EjQ29JJhNJ0[/video]

been crazy busy, so deload turned into a complete week off...hit 2nd attempts for 3 singles for Squats and Bench, and Deadlifts, opener for 3 singles....all things considered, weight moved well overall...also no warm up sets for Deads, just straight into the singles.
 
Late subscription but here I am. Whose the rapper on the last two videos?
 
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