Yomo's Wannabe Powerlifter Log...

tyga tyga said:
Last video is T.I. One of the best to ever do it
Click to expand...

I’ll have to listen to more of his stuff. He came out as I was abandoning rap. NF is a newer one I like
 
Lifts are looking good bro. You handled that 315 with ease (really all of the lifts actually...).
 
Dustin07 said:
that 460 squat blows my mind.
Click to expand...

I appreciate that...they moved better than expected, considering all the technique changes since I hit 460 as my 3rd attempt in July...slightly wider stance, switched to flats, and a grip of thumbs around with a wider hand placement instead of over and in...hoping I can dial in my diet in about a week or 2, and lose the 15-20lbs needed to make weight w/o sacrificing too much strength.
 
jswain34 said:
Lifts are looking good bro. You handled that 315 with ease (really all of the lifts actually...).
Click to expand...

thanks bro...gotta redeem myself for the missed 320...I'm also slowly getting accustomed to the wraps and small technique changes....long way to go.

I don't have too much in terms of numbers in mind for the meet other than attempting and hopefully successfully completing a 580lb Dead, which will be a state drug tested record, regardless of federation @ 181 lbs...short term goal is to finally crack 6 hundo by the end of next year.
 
Yomo said:
I appreciate that...they moved better than expected, considering all the technique changes since I hit 460 as my 3rd attempt in July...slightly wider stance, switched to flats, and a grip of thumbs around with a wider hand placement instead of over and in...hoping I can dial in my diet in about a week or 2, and lose the 15-20lbs needed to make weight w/o sacrificing too much strength.
Click to expand...

F that. Forget the weight cut and PR. Unless you're shooting for some sort of record in a weight class theres no reason to cut 15-20lbs and sacrifice strength. 5-10lbs is a different story, thats just my opinion though
 
Didn't think you need to lose that much, thought you were around 190lbs. Would be awesome to set the all round state record.
 
jswain34 said:
F that. Forget the weight cut and PR. Unless you're shooting for some sort of record in a weight class theres no reason to cut 15-20lbs and sacrifice strength. 5-10lbs is a different story, thats just my opinion though
Click to expand...

ha, it sounds worse than it is...I can get my BW to fluctuate fairly easily...I lost the same amount of weight in a slightly larger window for my first meet.
 
dapack said:
Didn't think you need to lose that much, thought you were around 190lbs. Would be awesome to set the all round state record.
Click to expand...

I have my fed's state record, which is bleh, but having the all around record regardless of fed would make it feel like I'm at least heading in the right direction.

hovering right at 200 after all meals, so probably around 195-198 @ wake up...

diet kicks in next week, so by just cleaning up my eating, losing the 1st 10lbs in 3-4 weeks should be fairly easy, and the last 5-10 would all be through water manipulation.

If I remember right, I was close to 185lbs 3-4 days before weigh ins last time, ran a pretty half assed water cut, and weighed in @ 177 on the dot fully clothed, minus shoes @ 6 pm the evening before the meet...after stuffing my face and re hydrating, I still woke up @ 187-189 lbs, in less than 12 hours after weigh ins.
 
10/27/17

Deadlifts

135 x 5, 225 x 5, 315 x 3, 385 x 1, 455 x 1, 505 x 1
545 x 1, 545 x 1, 545 x 1 (Vid)

Paused Bench

295 x 1, 295 x 1, 295 x 1 (Vid of 1st and 3rd set)

Squats (+wraps)

445 x 1, 445 x 1, 445 x 1 (Vid of 1st and 3rd set)

[video=youtube;cQaMPxqCN2Y]https://www.youtube.com/watch?v=cQaMPxqCN2Y[/video]

Pulls went better than expected, but should have taken more time in between reps...will take 3 days off and officially begin my 4 week peak for the meet.
 
Heading into another Deload-esque kind of week...all lifts will be supplemental and/or accessory...afterwards will head into a 4 week peak. Diet starts tomorrow.

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Is that a personal program?
 
10/31/17

Goodmornings

135 x 10, 185 x 8, 225 x 6, 255 x 4
315 x 5 (Vid)
295 x 5, 295 x 5 (Vid)

Reverse Hypers - 3 x 10
Hyperextensions - 3 x 10
Ab Rollers - 3 x 10

[video=youtube;pzB6_iVLeYM]https://www.youtube.com/watch?v=pzB6_iVLeYM[/video]

the 315 set is a PR by default, as I don't remember ever attempting GMs over 295...the 3rd set was supposed to be 275, but had to change my daughter's diaper after the 2nd set, and when I came back I forgot to swap the 35s out for 25s, lol...

16hr shift yesterday, and it looks like I may be forced into another 16hr shift either after tonight's shift, or the day after...surprisingly didn't feel too sluggish even though currently running minimal carbs (below 50g) while also in intermittent fasting.
 
11/2/17

Close Grip Floor Press (Vid)

275 x 5
245 x 5
225 x 5

Reverse Hypers - 3 x 10
Hyperextensions - 3 x 10
Ab Rollers - 3 x 10

[video=youtube;QHPTxN5abYI]https://www.youtube.com/watch?v=QHPTxN5abYI[/video]


16hr shift yesterday, so session moved to today...if memory serves me right, the 275 CG FP set may be a PR...won't weigh myself until next week, which will subsequently influence diet going forward during meet prep...will finish this week through intermittent fasting.
 
11/3/17

RDLs (Beltless/+ straps)

135 x 5, 225 x 5, 315 x 5
385 x 5, 385 x 5, 385 x 5 (Vid of 3rd set)

Reverse Hypers - 3 x 10
Hyperextensions - 3 x 10
Ab Rollers - 3 x 10

[video=youtube;B36e4XL1-1Q]https://www.youtube.com/watch?v=B36e4XL1-1Q[/video]

was originally gonna go 385, 365, 345 but the 1st set @ 385 felt too easy, so just kept it there for all 3 sets...

also grew impatient and weighed myself today anyway...Monday was my last cheat day, absolutely ate like dog ****, large cheese steak, candy bars, etc etc...after wake up @ 1030pm Monday while heading into work, I weighed my self during what was my first day starting intermittent fasting...weight was 201.4 lbs...after essentially 4 days of IF, I decided to weigh myself before today's session...mind you, this was after consuming 6 eggs, 4 slices of bacon, a gallon of water, and 18 oz of coffee...already down to 195.2 lbs...starting at the end of the week, I'll begin employing a moderate carb baseline, while decreasing them, up until cutting them out completely during meet week...not stressing over making weight at all...

bear with me, next week I get to move real weight again...
 
11/7/17

Squats (sleeves)

135 x 5, 135 x 5, 225 x 5, 315 x 3, 385 x 1
415 x 3, 415 x 3, 415 x 3 (Vid of 1st and 3rd set)
370 x 3, 370 x 3, 370 x 3 (Vid of 2nd set)

Goodmornings

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

[video=youtube;0tdriYMSK4c]https://www.youtube.com/watch?v=0tdriYMSK4c[/video]


Today was rough...another 16hr shift yesterday, added to the loss of energy during my recent diet led to an absolute ****show...form felt off, power was not present at all...original session called for a (4) triples @ 415lbs w/ wraps...decided to ditch the wraps and drop a set...save the wraps for my heavier triples next week...felt weird, in that I couldn't wait to clean up and finish the session...just one of those days...worst part is, may be forced into another 16hr shift tomorrow, causing me to move another session.
 
11/9/17

Paused Bench

135 x 5, 135 x 5, 185 x 3, 225 x 1
265 x 3, 265 x 3, 265 x 3, 265 x 3 (Vid of 2nd and 4th set)
235 x 3, 235 x 3, 235 x 3, 235 x 3

Pulls Ups - BW - 2 x 5
Barbell Upright Rows - 80lbs - 2 x 5

[video=youtube;EdHOFnCtTc4]https://www.youtube.com/watch?v=EdHOFnCtTc4[/video]

was gassed heading into this one after a 16hr shift yesterday, but weight moved well, so no complaints...hoping to not get hit with another 16hr shift tomorrow and enjoy anniversary weekend with the wife.
 
11/10/17

Deadlift

135 x 5, 225 x 5, 315 x 3, 385 x 2, 435 x 1
505 x 2, 505 x 2, FAIL, 505 x FAIL
455 x FAIL, 455 x FAIL

DONE....


worst session this year...fatigue was just far too great to overcome today after such a grueling work week. I knew I was not just physically doomed, but mentally as well as soon as I picked up 435 for warm ups...just thinking off the top of my head, it has probably been over a year since I've failed to break anything off of the floor, let alone anything under 500lbs....I'll shake it off...happy I at least get to enjoy anniversary weekend with the Mrs.
 
Those long ass work days will do that to ya man. I hope you're enjoying the weekend with the wife!
 
Thank bro! ...definitely was a great weekend, made even better by ATL blowin out the Cowgirls...

...won't get any easier from here on out, work wise, etc...the last meet was slightly easier to prepare for because I was on my 2nd week of a 2 week vacation, so work related fatigue was never an issue.
 
[video=youtube;i209a_LmmOc]https://www.youtube.com/watch?v=i209a_LmmOc[/video]

^^^^
Forgot to post a vid of my failed 2nd set...I feel as if speed was there, just one of those days where I couldn't put it all together...bar also drifted away from me on that 3rd rep attempt...after that fail, every subsequent fail was literally the bar not budging or breaking the floor...vid cuts out just short of a pretty explicit temper tantrum, lol. (BTW, the shirt was a B Day present from the wife, and I must say, pretty friggin Epic)
 
I am actually surprised you didn't hit the 3rd rep. You are correct though, the bar absolutely did drift out on you and the explanation for the miss really could be that simple.
 
Dustin07 said:
so you're two weeks into the diet, can I see your macros? How's the sleep?
Click to expand...

can't find the data sheet I have with all the numbers, but:

10:45pm - Protein Shake w/ PB (water) / 8oz Coffee
2:15 am - 3 Eggs, 2 slices bacon, mixed veggies
6:15 am - 3 Eggs, 2 slices bacon, 1/4 cup cottage cheese
7:30 am - 1 Yogurt
9-930am - Bowl of Oatmeal (w/o days only)
10:30am - Preworkout - Green Mag (days off also)
12:30pm - Post W/O - Protein Shake (days off also)
1:30pm - Chicken or Pork Chop w/ mixed veggies
2:15pm - 1/2 cup cottage cheese w/ PB (bedtime)
(also, close to a gallon and a half of water a day and an additional 16oz of coffee consumed before 4am)

^^diet still basically looks like this, other than still currently IF, so my 1st meal is now 6 eggs, 4 slices of bacon @ 6am, and the protein shake is consumed pre w/o with the oatmeal.


EDIT : sleep is consistent, just not ideal...6hrs on Sat/Sun/Mon, 4-5hrs tues/wed/thursday, 8hrs on Friday
 
11/14/17

Squats (heels)

135 x 10, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 345 x 1
405 x 3, 405 x 3, 405 x 3, 405 x 3 (Vid; +wraps)
365 x 3, 365 x 3 (bare knees)

Goodmornings

250 x 3, 250 x 3, 250 x 3


[video=youtube;1x1GXkZLY3A]https://www.youtube.com/watch?v=1x1GXkZLY3A[/video]


changed my approach...crunched numbers and decided to use a similar percentage approach to my triples that I did during my 3 week peak. By now I should know how my body responds to diets and 90+ percentages...they just don't go together...it worked last time, hoping for the same result this go round. But without stating the obvious, my approach needs a pretty drastic change.
 
Yomo said:
can't find the data sheet I have with all the numbers, but:

10:45pm - Protein Shake w/ PB (water) / 8oz Coffee
2:15 am - 3 Eggs, 2 slices bacon, mixed veggies
6:15 am - 3 Eggs, 2 slices bacon, 1/4 cup cottage cheese
7:30 am - 1 Yogurt
9-930am - Bowl of Oatmeal (w/o days only)
10:30am - Preworkout - Green Mag (days off also)
12:30pm - Post W/O - Protein Shake (days off also)
1:30pm - Chicken or Pork Chop w/ mixed veggies
2:15pm - 1/2 cup cottage cheese w/ PB (bedtime)
(also, close to a gallon and a half of water a day and an additional 16oz of coffee consumed before 4am)

^^diet still basically looks like this, other than still currently IF, so my 1st meal is now 6 eggs, 4 slices of bacon @ 6am, and the protein shake is consumed pre w/o with the oatmeal.


EDIT : sleep is consistent, just not ideal...6hrs on Sat/Sun/Mon, 4-5hrs tues/wed/thursday, 8hrs on Friday
Click to expand...

OK first off, I think you're killing it considering the sleep situation. My hats off to people who can adjust to those hours and still be a beast.

so you're basically at zero carb aside from one serving on workout days? have you had good experiences with that in the past? I know it works extremely well for some people. I've tried low carb/keto many times and it just doesn't work for me, everything goes to ****. I do the flipped version of what you're doing. high protein, moderate carbs, and very very low fat. I gain bad weight when my fat is up and I lean up like crazy when my lean carbs are up instead. my brain goes nearly into depression on low carb diets.
 
Dustin07 said:
OK first off, I think you're killing it considering the sleep situation. My hats off to people who can adjust to those hours and still be a beast.

so you're basically at zero carb aside from one serving on workout days? have you had good experiences with that in the past? I know it works extremely well for some people. I've tried low carb/keto many times and it just doesn't work for me, everything goes to ****. I do the flipped version of what you're doing. high protein, moderate carbs, and very very low fat. I gain bad weight when my fat is up and I lean up like crazy when my lean carbs are up instead. my brain goes nearly into depression on low carb diets.
Click to expand...

thanks...and trust me, I wish like crazy I could change my sleep situation...working graveyard, along with 1-3 16 hr shifts a week blows....but it's the best schedule in terms of flexibility with the family...sleep was better prior to having my daughter because I could sleep earlier in the day...but regardless of being on a double @ work or not, I'm still on a double @ home (work from 12-8am, up with her until 3:45pm, when the wife gets home), because watching her instead of blowing money on daycare is the better option for us right now.


and energy level sucks..I hate low carbs...but easiest way for me to make weight, and at this point I've grown so accustomed to pushing though fatigue, it's almost normal...even though intermittent fasting adds another level of extreme, when coupled with the already low carbs.

after this, I'll take a decent break from Powerlifting, and focus on putting together a decent diet to help me hold steady under 185-190lbs, which should make future cuts much easier.
 
When you get to your maintenance stage I'd be more than happy to share with you what I typically do. I won't spam your log though for now with unrequested advice, lol. But I went from 242lbs at peak fat, down to 168 and peak lean, and found I was able to maintain my abs at about 180 for 3+ years successfully with a pretty basic nutrition plan.

In regards to sleep, you got a beast mentality and you're working hard. I'm a firm believer that if you can keep your mind in the game and aggressive that can do as much for energy and testosterone as about any other natural supplement.
 
Dustin07 said:
When you get to your maintenance stage I'd be more than happy to share with you what I typically do. I won't spam your log though for now with unrequested advice, lol. But I went from 242lbs at peak fat, down to 168 and peak lean, and found I was able to maintain my abs at about 180 for 3+ years successfully with a pretty basic nutrition plan.

In regards to sleep, you got a beast mentality and you're working hard. I'm a firm believer that if you can keep your mind in the game and aggressive that can do as much for energy and testosterone as about any other natural supplement.
Click to expand...

I look forward to it...I have never paid enough attention to the intricacies of dieting, any and all help will be appreciated!
 
11/15/17

Paused Bench

135 x 5, 135 x 5, 185 x 3, 225 x 1
280 x 3, 280 x 3, 280 x 3, 280 x 3 (Vid; 5ct pause on last rep of last set)
265 x 3, 265 x 3


[video=youtube;yDaXWe9PN4s]https://www.youtube.com/watch?v=yDaXWe9PN4s[/video]
 
11/18/17

Deadlifts

135 x 5, 225 x 5, 315 x 3, 365 x 2, 415 x 1
470 x 3, 470 x 3, 470 x 3, 470 x 3 (Vid)
420 x 3, 420 x 3

[video=youtube;w3A_U8fucv4]https://www.youtube.com/watch?v=w3A_U8fucv4&feature=youtu.be[/video]

Some redemption from last week, even though from a health standpoint I entered today worse off...16 hr shift yesterday, so had to move session, and fighting a pretty bad cold, courtesy of my son, lol...neti pot, nasal spray, ibuprofen, and Dayquil ftw...actually vomited after my 2nd set...with all that in my mind, somehow my 4th set felt the best.
 
11/21/17

Weight = 192.6

Squats

135 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1 (bare knees)
435 x 3, 435 x 3 (Vid; +wraps)
385 x 3, 385 x 3 (bare knees)

Goodmornings

265 x 3, 265 x 3

[video=youtube;22adP8jRq8s]https://www.youtube.com/watch?v=22adP8jRq8s[/video]

fighting a pretty decent bug...luckily got decent rest yesterday before shift, so felt much better today, but still dehydrated thanks to way too many bathroom trips...still no preworkout, just Green Mag...stamina was on E.

weight is surprisingly at an ok place right now, especially after anniversary weekend with the wife, and takeout and/or dinner out for 3 straight days, ate like absolute garbage...after tomorrow's dinner (12-1pm) I will be going on a 24hr fast heading into Thanksgiving...I will try to keep it as clean as possible, lol. This upcoming Saturday marks 2 week out from the Meet.
 
Great job sticking too it considering everything that is going on. Hopefully you start feeling better.
 
11/22/17

Paused Bench

135 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1
305 x 3, 305 x 3 (Vid)
275 x 3, 275 x 3

[video=youtube;xMXr9x31WNA]https://www.youtube.com/watch?v=xMXr9x31WNA[/video]

not sure how, but today went way better than expected...was programmed for a 2 x 3 @ 295, but went with 305 based on feel of warm up reps.

Also, in a much better position this time around compared to my July meet...at that time shoulder was iffy, so close gripped all bench reps including the 295 2nd attempt and 320 failed attempt...also, the last heavy bench session before my last meet was supposed to be a 2x3 @ 300lbs, and I only managed 2 reps each set...I'm back to pinky inside the rings, and shoulder's feeling great.
 
Update: somewhat "sidelined" because of a dumb injury...sprained my right big toe pretty bad, actually thought I dislocated it at first (family pick up soccer game)...tried deadlifting Friday...worked up to a 505 single, but pain was too much, obviously should have never even lifted...it's still a little swollen and bruised...will just have to fight through it...just inside 2 weeks out......



P.S. - this dieting ish is for the birds...
 
11/28/17

Weight = 192.2 lbs

Squats (bare knees)

135 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
345 x 5, 345 x 5, 345 x 5 (Vid of 1st and 3rd set)

Hyperextensions - 3 x 10
Reverse Hypers - 3 x 10
Ab Rollers - 3 x 10

[video=youtube;CgNtAbmU6Cs]https://www.youtube.com/watch?v=CgNtAbmU6Cs[/video]

Toe was throbbing pretty good throughout this session. Swelling is down, but bruising is still visible. If anyone has ever had "turf toe", it feels almost identical to that....glad I'm not doing anything that requires jumping or sprinting.

80% of openers for 3x5 this week...next week, basically a deload rolling right into Saturday's meet.

Weighed myself seconds before warmups...confident I'll be under 190lbs this upcoming Saturday, which will be when I start water and sodium loading...
 
11/30/17

Weight = 191.6

Paused Bench

245 x 5, 245 x 5 (Vid)

Paused Feet Up Bench

245 x 5 (Vid)

Hyperextensions - 3 x 10
Reverse Hypers - 3 x 10
Ab Rollers - 3 x 10

[video=youtube;2a_MUBuX-fo]https://www.youtube.com/watch?v=2a_MUBuX-fo[/video]

once again, 16 hr shift yesterday forced me to move a wed session to thurs....had absolutely no desire to lift anything...warmed up by only doing 50 push ups...was just not in the mood...bodyweight was taken before session and not wake up.

yet...bench moved crazy good...the 1st 2 sets felt so easy, I decided to go with feet up on the last set...I'll take it, as long as I can ride it out into the meet this time around.
 
pushing my deadlift 3 x 5 session to tomorrow...energy is low, drive is non existent...will hopefully catch decent sleep tonight, suck it up tomorrow, and lose these last 10-12lbs through water manipulation, for weigh ins @ 5pm next Saturday.
 
I thought I had subbed to this one already... in it now! Have you tried taping the toe to the 2nd one and see if that helps with the additional support? YOu don't want it taped tightly, just enough to keep the toes together not cut off any circulation or anything.
 
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