Yomo's Wannabe Powerlifter Log...

5/19/18

Deads (Ohio DL Bar)

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

Paused Deadlift

435 x 3 (Vid)

Paused Bench

275 x 3 (Vid)

Paused SlingShot Bench

295 x 3 (Vid)

Squats

365 x 3, 365 x 3, 365 x 3 (Vid of 1st and 3rd set)

DB Rows - 70lbs - 3 x 10
Cross Body Hammer Curls - 30lbs - 3 x 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;TzA3Ka5wdjM]https://www.youtube.com/watch?v=TzA3Ka5wdjM[/video]

Very happy with my top dead set, because after warm ups, I thought I wouldn't have stood a chance...only downfall was how tight my lower back was afterwards, forcing me to wear my belt for bench...also if you're bored enough to watch the video, I found it pretty neat to see the knurling embedded on my hand as I grabbed the phone after my paused dead set, lol.

Fasted for 24 hrs (from 330pm on Thurs to 330pm on Fri) and ate a decent amount in a 3 hr window after wards...then fasted for 16 hrs before eating breakfast 2 hrs prior to this session...energy was just ok, a scoop of Assault helped out.
 
Yomo said:
Definitely...worst part, other than recovery, is eating typically goes to hell...usually stuck eating whatever the kitchen Sargeant can cook up, usually sh.itty state hot dogs or sh.itty state burgers.
Click to expand...

Sounds like you need some protein powder at work.
 
5/22/18

2ct Paused Squats (no belt)

375 x 1 (Vid)
345 x 2 (Vid)

2ct Paused Bench

285 x 1 (Vid)
255 x 2 (Vid)

2" Deficit Paused Deadlift (Stiff Bar / no belt)

460 x 1 (Vid)
445 x 2 (Vid)

DB Rows - 70lbs - 3 x 10
Cross Body Hammer Curls - 30lbs - 3 x 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;A32oGhYcHJM]https://www.youtube.com/watch?v=A32oGhYcHJM&app=desktop[/video]

Was pressed for time, so rushed through this without much rest between sets and movements.
 
5/24/18

Paused Front Squats (bare knees / no belt)

275 x 2, 275 x 2, 275 x 2 (Vid)

Seated OH Press (on flat bench / no back support)

115 x 10, 115 x 10, 115 x 10

Goodmornings

235 x 8, 235 x 8, 235 x 8

RDLs (straps / stiff bar)

295 x 8, 295 x 8, 295 x 8

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

[video=youtube;z9HVlcQplNo]https://www.youtube.com/watch?v=z9HVlcQplNo[/video]

2nd 5 week cycle comes to an end after this Saturday...will be upping weights on accessories, and adding volume to bench/pressing for the subsequent 5 week cycle, because my elementary school bench and OH are really starting to p.iss me off.
 
5/26/18

Weight = 193.2 lbs

Deads (Ohio DL Bar / no belt)

505 x 2, 505 x 2 (Vid)

Paused Bench

285 x 2, 285 x 2 (Vid)

Squats

395 x 2, 395 x 2 (Vid of 2nd set)

DB Rows - 70lbs - 3 x 10
Cross Body Hammer Curls - 30lbs - 3 x 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;gg0r6kwhi_E]https://www.youtube.com/watch?v=gg0r6kwhi_E[/video]

Today went well...the 505 2x2 is a beltless PR...

off to enjoy some BBQ with the fam....
 
Deads are lookin good man. Congrats on the PR..i couldnt even sniff 505 for a single beltless right now. I have some bbq scheduled for Monday...cant wait! Enjoy your weekend.
 
jswain34 said:
Deads are lookin good man. Congrats on the PR..i couldnt even sniff 505 for a single beltless right now. I have some bbq scheduled for Monday...cant wait! Enjoy your weekend.
Click to expand...

Appreciate it bro, and back atcha! Happy to end the 5th week with a PR of some sort.

Now to catch some Zzzz and indulge in BBQ round 2 manana, I clock in @ midnight (heading into Monday).
 
6/5/18

Weight = 191.2lbs

High Bar / Close Stance

235 x 12, 235 x 12, 235 x 12, 235 x 12

Incline Bench

135 x 12, 135 x 12, 135 x 12, 135 x 12

DB Rows - 70lbs - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15


yuck, "hypertrophy" for the next 8 or so weeks....
 
6/7/18

Front Squats

155 x 12, 155 x 12, 155 x 12, 155 x 12

Seated OH Press (flat bench / no back support)

95 x 12, 95 x 12, 95 x 12, 95 x 12

Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Barbell OH Tri Ext - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Pull Aparts SS OH Pull Aparts - 3 x 10 / 10
Ab Rollers - 3 x 15
 
6/9/18

Weight = 190.2lbs

RDLs (Stiff bar / +straps)

275 x 12, 275 x 12, 275 x 12, 275 x 12

Goodmornings

185 x 12, 185 x 12, 185 x 12, 185 x 12

Wide Grip Floor Press

135 x 12, 135 x 12, 135 x 12

Bulgarian Split Squats - 25lbs each hand - 3 x 12
Single Arm DB Squeeze Press - 3 x 12
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Ab Rollers - 3 x 15
 
6/14/18

High Bar / Close Stance

235 x 12, 235 x 12, 235 x 12

Front Squat

185 x 12, 185 x 12, 185 x 12

Incline Bench

135 x 12, 135 x 12, 135 x 12

Seated OH Press (flat bench / no back support)

95 x 12, 95 x 12, 95 x 12

Wide Grip BB Curls SS Close Grip Reverse BB Curls - 3 x 15 / 10
Barbell OH Tri Ext - 3 x 15
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Ab Rollers - 3 x 15


doubles at work forced me to change things up a bit this week...session's were supposed to be the same, other than an added set of 12 for everything, so just combined what would have been Tuesday's work with Thurs while eliminated a couple sets...Front Squats were supposed to be @ 155lbs, but forgot to check last week's weight so went off the top of my head....will also be moving Saturday's session, to later on today, will be way too busy Saturday...meh
 
6/15/18

RDLs (Stiff bar / +straps)

275 x 12, 275 x 12, 275 x 12, 275 x 12, 185 x 12

Goodmornings

185 x 12, 185 x 12, 185 x 12, 185 x 12, 185 x 12

Wide Grip Floor Press

135 x 12, 135 x 12, 135 x 12, 135 x 12

Bulgarian Split Squats - 25lbs each hand - 4 x 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15


needed 2 scoops of Assault with how much fatigue I was fighting yesterday for this session, felt like ****...crazy sore, high reps suck, lol....all "missed" 12 rep sets and accessory work will be mashed together for a quick session on Sunday.
 
That’s a boat load of volume.

I ordered nutrex outlift concentrate for hard days (will add creatine separately) when I’m dragging.

Do you like assault? I haven’t used it or looked at the label in yeeeears
 
tyga tyga said:
That’s a boat load of volume.

I ordered nutrex outlift concentrate for hard days (will add creatine separately) when I’m dragging.

Do you like assault? I haven’t used it or looked at the label in yeeeears
Click to expand...

body still isn't used to it, add to the fact that I'm fasting at a deficit with minimal carbs on a daily basis with barely more than 4-5 hrs of sleep a day while working graveyard shift......rough...

ehhh...Assault's ok...it's under $17 for 30 servings with Prime shipping, lol...and I only use Preworkout on Saturday sessions (Friday in this case because it was moved)

my supplement game is weak...I really only have 2 "staples" for lack of better words, and that's Orange Triad and Green Mag...Preworkout and Protein powder is literally whatever is on sale.
 
6/17/18

Weight = 189.8lbs

High Bar / Close Stance

235 x 12, 235 x 12

Front Squat

155 x 12, 155 x 12

Incline Bench

135 x 12, 135 x 12

Seated OH Press (flat bench / no back support)

95 x 12, 95 x 12

Single Arm DB Squeeze Press - 3 x 12
Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 6 x 15 / 10
Ab Rollers - 3 x 15
 
Word.

I have creatine, vit D, mag, pre workout, multi and whatever protein is on sale.
 
6/19/18

High Bar / Close Stance

260 x 10, 260 x 10, 260 x 10, 260 x 10, 260 x 10

Incline Bench

150 x 10, 150 x 10, 150 x 10, 150 x 10, 150 x 10

DB Rows - 70lbs - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15


endurance is finally improving...the 5th set of Squats almost felt as easy as the first set.
 
Nice volume on those squats!!!!
 
MrKleen73 said:
Nice volume on those squats!!!!
Click to expand...

Thanks! Weight's light, I know....but 1st time trying a hypertrophy specific block, and everything I've read seems to push for a starting point of 50% of 1rm...so cleaning up the eating and hoping to at least "look" like I lift weights by the time it's all said and done, and then prep for my December meet.
 
It's good stuff when you are not used to reps and means you have room go up regularly which is good for dem gainz!
 
MrKleen73 said:
It's good stuff when you are not used to reps and means you have room go up regularly which is good for dem gainz!
Click to expand...

so far so good...body's getting more and more accustomed to the higher reps....really only hoping to get slightly leaner than I was before my 1st meet last year
 
6/21/18

Front Squats

175 x 10, 175 x 10, 175 x 10, 175 x 10, 175 x 10

Seated OH Press (flat bench / no back support)

105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10

Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Barbell OH Tri Ext - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Pull Aparts SS OH Pull Aparts - 3 x 10 / 10
Ab Rollers - 3 x 15
 
6/23/18

RDLs (Stiff bar / +straps)

305 x 10, 305 x 10, 305 x 10, 305 x 10, 305 x 10

Goodmornings

205 x 10, 205 x 10, 205 x 10, 205 x 10, 205 x 10

Wide Grip Floor Press

155 x 10, 155 x 10, 155 x 10, 155 x 10

Bulgarian Split Squats - 25lbs each hand - 4 x 10
Single Arm DB Squeeze Press - 3 x 12, each arm
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Cross Body Hammer Curls - 30lbs - 3 x 10
Seated Concentration Curls - 30lbs - 3 x 10
Ab Rollers - 3 x 15


smooth session, already expecting my hammies to feel nice and fried tomorrow morning....still not a fan of this high rep thing, lol, and next week is 6x10 across the board.
 
6/26/18

High Bar / Close Stance

260 x 10, 260 x 10, 260 x 10, 260 x 10, 260 x 10, 260 x 10 (Vid of 1st, 2nd, 5th, and 6th set)

Incline Bench

150 x 10, 150 x 10, 150 x 10, 150 x 10, 150 x 10, 150 x 10

DB Rows - 70lbs - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;XUpXhLvjvp4]https://www.youtube.com/watch?v=XUpXhLvjvp4&app=desktop[/video]

Did I mention I hate reps higher than 6? ...endurance still improving...paused the 60th rep @ 260 just because.
 
6/28/18

Front Squats

175 x 10, 175 x 10, 175 x 10, 175 x 10, 175 x 10, 175 x 10

Seated OH Press (flat bench / no back support)

105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10

Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Barbell OH Tri Ext - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Seated Concentration Curls - 30lbs - 3 x 10
Pull Aparts SS OH Pull Aparts - 3 x 10 / 10
Ab Rollers - 323 Tempo - 3 x 15


Everything moved smooth, as it should have with these lighter weights...still ashamed of how weak my pressing has become, it feels like yesterday when I hit my Comp Bench triple with 325lbs, and my seated OH was much stronger and moved so much faster, smh...

Vacation starts when I clock out tomorrow morning @ 8am (hoping to end the last day of my work week without a mandatory double)....hitting the beach with the family on Sat, so will move that session to Sunday.
 
Yomo said:
6/28/18

Front Squats

175 x 10, 175 x 10, 175 x 10, 175 x 10, 175 x 10, 175 x 10

Seated OH Press (flat bench / no back support)

105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10, 105 x 10

Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Barbell OH Tri Ext - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Seated Concentration Curls - 30lbs - 3 x 10
Pull Aparts SS OH Pull Aparts - 3 x 10 / 10
Ab Rollers - 323 Tempo - 3 x 15


Everything moved smooth, as it should have with these lighter weights...still ashamed of how weak my pressing has become, it feels like yesterday when I hit my Comp Bench triple with 325lbs, and my seated OH was much stronger and moved so much faster, smh...

Vacation starts when I clock out tomorrow morning @ 8am (hoping to end the last day of my work week without a mandatory double)....hitting the beach with the family on Sat, so will move that session to Sunday.
Click to expand...

My lifts are down too from the meet but I just look at it as I most of peaked pretty good for the meet. Enjoy the beach and time off.
 
dapack said:
My lifts are down too from the meet but I just look at it as I most of peaked pretty good for the meet. Enjoy the beach and time off.
Click to expand...

for me it's really just bench...I tweaked my trap doing weighted dips a while back when bench was moving PRs (365 tng / 345 Paused / 325 x 3) and the highest I've gotten since then was 325 for a single I think...once I'm done with this specific block, I can hopefully tear it back down and find out how to bring it back.
 
7/2/18

High Bar / Close Stance

295 x 8, 295 x 8, 295 x 8, 295 x 8, 295 x 8, 295 x 8 (Vid)

Incline Bench

165 x 8, 165 x 8, 165 x 8, 165 x 8, 165 x 8, 165 x 8

RDLs (Stiff bar / +straps)

305 x 10, 305 x 10, 305 x 10

Goodmornings

205 x 10, 205 x 10, 205 x 10

Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Cross Body Hammer Curls - 30lbs - 3 x 10
Seated Concentration Curls - 30lbs - 3 x 10
Hyperextensions - 3 x 15
Ab Rollers - 323 Tempo - 3 x 15

[video=youtube;P2u-B5Yl3JY]https://www.youtube.com/watch?v=P2u-B5Yl3JY[/video]

was not sure today would go so well...had to cancel yesterday's session...crazy dehydrated from the beach, and something must not have agreed too well with my stomach from Saturday either cause I was hauling ass back to the toilet all day...

so I split up the 6x10 RDLs and Goodmornings into 3x10 each, today and Wednesday.......exhausted...
 
7/4/18

Front Squats

195 x 8, 195 x 8, 195 x 8, 195 x 8, 195 x 8, 195 x 8

Seated OH Press (flat bench / no back support)

115 x 8, 115 x 8, 115 x 8, 115 x 8, 115 x 8, 115 x 8

RDLs (Stiff bar / +straps)

305 x 10, 305 x 10, 305 x 10

Goodmornings

205 x 10, 205 x 10, 205 x 10

Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Barbell OH Tri Ext - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Seated Concentration Curls - 30lbs - 3 x 10
Pull Aparts SS OH Pull Aparts - 3 x 10 / 10
Ab Rollers - 323 Tempo - 3 x 15


Went into this session 15 hrs fasted...wasn't planned, just kinda happened...never again.
 
7/17/18

High Bar / Close Stance

315 x 6, 315 x 6, 315 x 6, 315 x 6, 315 x 6, 315 x 5, 315 x 6 (Vid)

Incline Bench

185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x 6

DB Rows - 70lbs - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video=youtube;qefOY72WO7M]https://www.youtube.com/watch?v=qefOY72WO7M[/video]

family issues basically kept me from lifting any kind of weight for the last 2 weeks...life...wasn't sure how I'd feel heading into this session, but other than regretting not taking a preworkout everything went ok...I can only assume it was a volume PR for High Bar....oh, and I'm more fat again, smh.
 
7/19/18

Front Squats

215 x 6, 215 x 6, 215 x 6, 215 x 6, 215 x 6, 215 x 10, 215 x 6

Seated OH Press (flat bench / no back support)

125 x 6, 125 x 6, 125 x 6, 125 x 6, 125 x 6, 125 x 6, 125 x 6

Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Barbell OH Tri Ext - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Seated Concentration Curls - 30lbs - 3 x 10
Pull Aparts SS OH Pull Aparts - 3 x 10 / 10
Ab Rollers - 323 Tempo - 3 x 15


was able to move through this one pretty easily...Pressing is finally feeling stronger and much more stable, still nowhere near as fast however...

Saturday's session should still be on track, but next week gets iffy again...the Wife has a somewhat unexpected surgery scheduled for Wednesday, so Tuesday @ 8am, I get off shift and start FMLA until the following week...without stating the obvious, training will either happen or it won't.
 
7/21/18

Weight = 190.2lbs

RDLs (Stiff bar / +straps)

365 x 6, 365 x 6, 365 x 6, 365 x 6, 365 x 6, 365 x 6, 365 x 6 (Vid of last 5 sets)

Goodmornings

235 x 6, 235 x 6, 235 x 6, 235 x 6, 235 x 6, 235 x 6, 235 x 6 (Vid of last 4 sets)

Wide Grip Floor Press

185 x 12, 185 x 12, 185 x 12

Bulgarian Split Squats - 25lbs each hand - 4 x 10
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Cross Body Hammer Curls - 30lbs - 3 x 10
Seated Concentration Curls - 30lbs - 3 x 10
Ab Rollers - 3 x 15

[video=youtube;mbPDpN3M6mE]https://www.youtube.com/watch?v=mbPDpN3M6mE[/video]


I can always count on solid energy levels for Saturdays, since Friday is the only day out of the week I get 7+ hrs of sleep, and last night got a solid 8.5hrs...felt a lil foggy (IB PM) but eggs, waffles, and coffee fixed that + a scoop of Assault and Green Mag preworkout....also, happy my weight didn't skyrocket like expected...have ate pretty clean this week and it helped...not looking forward to tomorrow's soreness.
 
7/24/18

High Bar / Close Stance

315 x 6, 315 x 6, 315 x 6, 315 x 6, 315 x 6, 315 x 5, 315 x 6 , 315 x 6 (Vid)

Incline Bench

185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x 6, 185 x 6 (Vid)

DB Rows - 70lbs - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Leg Extensions - 3 x 20
Leg Curls - 3 x 15
Hyperextensions - 3 x 15
Ab Rollers - 323 Tempo - 3 x 15

[video=youtube;-h5Y55mwoIU]https://www.youtube.com/watch?v=-h5Y55mwoIU[/video]

loooong session...probably almost 2.5 hrs from warm up to clean up...just felt sluggish for whatever reason, even after 2 scoops of Assault...the 1st 6 sets of Squats are sped up 4x, the 1st 6 sets of Incline are sped up 2x...some weird video editing lag on the last 2 sets of Squats, but everything moved well...also happier with pressing today, speed felt much better...Wife's surgery is tomorrow morning, her recovery will dictate the remainder of the week.
 
Lots of sets can see why it took so long. Hope the surgery goes good. My wife has one coming up too in about a month but not a major one.
 
dapack said:
Lots of sets can see why it took so long. Hope the surgery goes good. My wife has one coming up too in about a month but not a major one.
Click to expand...

Thanks! ...all is well, she's home recovering...good luck to your family as well.
 
7/26/18

Front Squats

215 x 6, 215 x 6, 215 x 6, 215 x 6, 215 x 6, 215 x 10, 215 x 6. 215 x 6

Seated OH Press (flat bench / no back support)

125 x 6, 125 x 6, 125 x 6, 125 x 6, 125 x 6, 125 x 6, 125 x 6, 125 x 6

Plate Shrugs w/ 5 sec hold- 45s each hand - 3 x 10
Barbell Upright Rows - 3 x 15
Barbell OH Tri Ext - 3 x 15
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Seated Concentration Curls - 30lbs - 3 x 10
Pull Aparts SS OH Pull Aparts - 3 x 10 / 10
Ab Rollers - 323 Tempo - 3 x 15


surgery went well, wife is home resting, and absolutely being a pita, lol....split up this session into 2 parts...the Fronts and OH work done early, while everyone was still sleeping, then the accessory style work was done in the afternoon while my 2 ladies (wife and baby daughter) caught a nap...


also linked up with a co worker who happens to be into PL and Strongman training...convinced me to sign up for a Backyard Grip Competition, that his buddy who runs a gym not far away from me was able to get sanctioned by Armlifting USA...I'm looking at events like shallow inch pinch, hub pinch, 3"pinch block, country crush, raptor handle, and ring deadlifts...the comp is in September and should be crazy fun...introducing myself to similar grip training so I don't look like too much of an ass, but really just looking forward to having a good time...his gym also hosts Strongman Comps, so I've decided to compete in theirs instead which is in May instead of April.
 
7/31/18

2ct Paused Squats

365 x 5 (Vid)
365 x 3

2ct Paused Bench

235 x 5 (Vid)
235 x 3

Deficit Deads

435 x 5 (Vid)
435 x 3

DB Rows - 70lbs - 3 x 15
Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Wide Grip BB Curls SS Close Grip Reverse BB Curls - 4 x 15 / 10
Hyperextensions - 3 x 15
Ab Rollers - 323 Tempo - 3 x 15

Video
[video]https://www.instagram.com/p/Bl51oa_Blkw/?utm_********ig_web_copy_link[/video]



back to lifting more for strength...family's doing well...also about 70/30 sure I'm entering my first USPA meet..it'll be in October and will not change my participation in the WNPF Sarge McCray meet in December.
 
8/2/18

Paused Front Squats

245 x 8, 245 x 8, 245 x 8 (Vid of 1st and 3rd set)

Incline Bench

205 x 4, 205 x 4, 205 x 4 (Vid of 1st and 3rd set)

Goodmornings

260 x 8, 260 x 8, 260 x 8 (Vid of 2nd set)

RDLs (stiff bar)

365 x 8, 365 x 8, 365 x 8 (Vid of 2nd set)

Reverse Hypers - 3x15
Ab Rollers - 030 Tempo - 3x15

Video
[video]https://www.instagram.com/p/Bl_BtMVh52y/?utm_********ig_web_copy_link[/video]
 
Think you will really enjoy the USPA meet. The 3 I did there was 120 competitors in each and was really enjoyable watching everyone, specially the big boys.
 
dapack said:
Think you will really enjoy the USPA meet. The 3 I did there was 120 competitors in each and was really enjoyable watching everyone, specially the big boys.
Click to expand...

definitely expecting to...it's the 1st drug tested USPA meet in PA, so I can only assume it's gonna be stacked...all I care about is hitting 1,400lbs+ @ 181...excited.
 
8/4/18

Weight = 190.2 lbs

Deads (Ohio DL Bar)

485 x 5 PR (Vid)

Paused Deads

445 x 5 PR (Vid)

Paused Bench

265 x 5 (Vid)

Paused SlingShot

295 x 5 (Vid)

Squats (+wraps)

435 x 5 PR (Vid)

Leg Curls - 3 x 15
Leg Extensions - 3 x 20
Hammer Curls - 30lbs - 3 x 10
Seated Concentration Curls - 30lbs - 3 x 10
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15

[video]https://www.instagram.com/p/BmEJ1mzBBv9/?utm_********ig_web_copy_link[/video]

best session in a while...closest I've been to meet weight to start a prep, so hoping everything continues to click.
 
well, it's official...all signed up for the Oct 6 USPA meet...I feel pretty confident I can reach my goal of 1,400lbs+ after my last session, so...put in a request for the Friday before meet day off, which would help ease into weigh ins...if not, I'll literally be leaving shift @ 8am and driving around 100 miles (one way) for weigh ins...will be booking a room for the night either way.
 
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