Yomo
Active member
still pretty fat, lol...abs show signs of life around 180 tho.
Yomo's Wannabe Powerlifter Log...
- Thread starter Yomo
- Start date
still pretty fat, lol...abs show signs of life around 180 tho.
Yomo
Active member
9/22/18
Morning Weight = 179.5 lbs
Grip Competition
Weigh ins - 187.xx lbs (fully clothed; shoes, jeans, shirt, cellphone in pocket, and was still the lightest guy there, lol)
1" Pinch
Hub
3" Pinch
Country Crush, 3" handles
Country Crush, 2" handles
3" Single Raptor Handle
Finished 3rd out of 5 guys in the 198s...took 1st in the 1" pinch, and 3" Country Crush, 2nd in Hub, but bombed on the 3" Raptor Handle, or else would have taken 2nd....pretty fun event with some cool people...nothing real competitive, was a beautiful day out, but was definitely spent afterwards.
Morning Weight = 179.5 lbs
Grip Competition
Weigh ins - 187.xx lbs (fully clothed; shoes, jeans, shirt, cellphone in pocket, and was still the lightest guy there, lol)
1" Pinch
Hub
3" Pinch
Country Crush, 3" handles
Country Crush, 2" handles
3" Single Raptor Handle
Finished 3rd out of 5 guys in the 198s...took 1st in the 1" pinch, and 3" Country Crush, 2nd in Hub, but bombed on the 3" Raptor Handle, or else would have taken 2nd....pretty fun event with some cool people...nothing real competitive, was a beautiful day out, but was definitely spent afterwards.
Yomo
Active member
Odd Haugen holds the best pull with it @ 168.5 lbs, regardless of weight class.
Hyde
Legend
He has a profound grip. I watched him pick the Inch Db replica at the Arnold the other year something like 40+ times in a couple minutes I think
Yomo
Active member
9/25/18
Squats (+wraps)
435 x 3, 435 x 3, 435 x 3 (Vid - Volume PR)
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
[video]https://www.instagram.com/p/BoKA6ZKAQje/?utm_********ig_web_copy_link[/video]
rushed into the 2nd set...gave myself around 10 mins in between sets for the 3rd, and felt like it moved much better....volume PR with under 2 weeks to go, I'll take it.
Squats (+wraps)
435 x 3, 435 x 3, 435 x 3 (Vid - Volume PR)
Hyperextensions - 3 x 15
Ab Rollers - 3 x 15
[video]https://www.instagram.com/p/BoKA6ZKAQje/?utm_********ig_web_copy_link[/video]
rushed into the 2nd set...gave myself around 10 mins in between sets for the 3rd, and felt like it moved much better....volume PR with under 2 weeks to go, I'll take it.
Yomo
Active member
9/27/18
Comp Bench
275 x 3, 275 x 3, 275 x 3 (Vid)
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15
[video]https://www.instagram.com/p/BoPFbsOjcJA/?utm_********ig_web_copy_link[/video]
this was a session I was almost expecting to bomb going into it....wide grip on the 1st set, pinky inside on the 2nd set, and thumb's length from center knurling on the 3rd set...I hate benching.
Comp Bench
275 x 3, 275 x 3, 275 x 3 (Vid)
Reverse Hypers - 3 x 15
Ab Rollers - 3 x 15
[video]https://www.instagram.com/p/BoPFbsOjcJA/?utm_********ig_web_copy_link[/video]
this was a session I was almost expecting to bomb going into it....wide grip on the 1st set, pinky inside on the 2nd set, and thumb's length from center knurling on the 3rd set...I hate benching.
Yomo
Active member
there was some discomfort on the wide grip set, but no where near as bad as I was expecting...I spent a lot of time mashing my traps, warming up both shoulders, and doing rotator cuff prehab work...seemed to help for now.
MrKleen73
Legend
Nice, so just stay away from the wide until after the meet... no unnecessary risks!
So one week out from peak weak, or the actual meet is this Saturday? If this Saturday how are you doing your peak week protocol? You going to stay light all week or just do a few singles @90% or how do you plan to get the CNS to super-compensate?
Yomo
Active member
the meet's this Saturday (Oct 6)...I plan on doing some very light singles on Bench and Squat tomorrow, say around 50% of my estimated 3rd attempts, and some core work...that's it until the meet.
Yomo
Active member
yup, exactly 4 singles each, just to dial in form...
...the way it's working out, I'll be heading to Golden Corral right after weigh ins, and spending the evening with a couple of pizza pies....can't....friggin'...wait.
MrKleen73
Legend
Don't fill up on meat at GC, you will be able to load better if you are not full from meat. Not saying don't eat it but I wouldn't make it the focus of that meal or the rest of the refeed could get uncomfortable.
Hyde
Legend
I approve this message!
You don’t need protein on reload day as you’re not repairing any muscle tissue - you also don’t want much fats until later in the evening, as they will slow digestion and fill you up, preventing you from eating steadily through the day. Last meal is fine because it doesn’t matter if you go to bed totally stuffed, and it drives up total calories.
Processed carbohydrate, lower fat, low fiber, and salt, potassium, & creatine should be your priorities. Do not drink fluid that doesn’t have some carbs or electrolytes in it; it’s a waste of space that could go towards making you as full as possible. Gatorade, dextrose, juice, a little soda (carbonation is filling), sugar, or pedialyte should be in everything.
Pastas, breads, rice, potatoes, fruit, sweets, low fat chips like rice cakes/puffs and pretzels, pancakes/waffles are what you should be focusing on earlier.
Shoot for 1,000 grams of carbs if possible.
Hyde
Legend
Looking cut. Remember, today isn’t about big feasts - it’s about continually feeding through the day. Today will start nice but become real work - today is the final thing you can do that will directly increase your performance tomorrow.
As Chris Duffin said, “If at any point you look down at your hands and there’s not a muffin or a drink or something in it, you’re probably not going to be as strong as possible on meet day.” That is an exaggeration, but not terribly. Keep food and liquid with you at all times.
As Chris Duffin said, “If at any point you look down at your hands and there’s not a muffin or a drink or something in it, you’re probably not going to be as strong as possible on meet day.” That is an exaggeration, but not terribly. Keep food and liquid with you at all times.
Yomo
Active member
Thanks, but it was horrible, haha...those hit baths take a toll...didn't wanna jinx myself, but made the 165 commitment a couple weeks back after originally signing up for the meet @ 181 RC.
Currently weighing 177.6 lbs, and feeling better.
Hyde
Legend
Keep eating and drinking steadily. This is your chance to take on all the fuel you’ll need for tomorrow. You should be over 181 when you go to bed at least.
There is a super compensation effect that will make up for the fatigue of the water cut and then some - if your mind is right, you will be stronger tomorrow than at any point in all of your training cycle easily.
There is a super compensation effect that will make up for the fatigue of the water cut and then some - if your mind is right, you will be stronger tomorrow than at any point in all of your training cycle easily.
Yomo
Active member
Ha...I can honestly not stand feeling this skinny...bout to hit the bed, tapped out on food and drink...180.8lbs.
dapack
Well-known member
That was a big drop. What was your weight when you started cutting the water the day before? How did the meet go>
Hyde
Legend
I believe he cut 10-11lbs of water
Yomo
Active member
Thanks all!!!
the cut sucked so bad...losing weight after hitting 180 is always the hard part...no carbs, and a pretty drastic caloric deficit added to the water cut...I was still around 169 the morning of...2 hot baths had me just over 166 before I left the house...drove the 80+ miles to weigh ins with a trash bag and hoodie on, while sucking on Jolly Ranchers and spitting as much as possible, all while having the windows up and heat on, lol...worked out.
Meet went ok...could have went much better...sleep the night before was horrible...crashed around 8:30-9p, woke up around 1am, and struggled to go back to sleep.
the AM lifters were split into 2 flights of around 12-15 (as were the PM lifters)...the downtime between lifts were fine, but the rest time between each lift and subsequent attempts felt like they moved way too fast...it felt like I was barely catching my breath from my 1st Squat attempt to my 2nd.
Squats
457 lbs - 3 Whites
485 lbs (Meet PR) - 3 Whites
507 lbs - just didn't have it.
Bench
280 lbs - 3 Whites
308 lbs - No Lift (jumped the start command, and felt something pull in my left forearm)
308 lbs - 3 Whites (forearm pain made it harder for me to form a fist; flossed it and mashed it with a tennis ball)
Deads
557 lbs - 3 Whites (forearm pain was scary at lockout)
589 lbs - No Lift (walked to the bar, attempted to pull slack before attempt and called it, not worth the risk)
No 3rd attempt.
1st Place and Top 3 Lifter with a 440 Wilks (5/8, 1350 @ 163), so was pee pee tested.
[video]https://www.instagram.com/p/Bom2pNxAk0b/?utm_********ig_web_copy_link[/video]
All in all, still had plenty of fun, and even though I'm nowhere near satisfied with my numbers, knowing that at a minimum, I was still fairly competitive with less than 2 months of prep has me looking forward to the next meet more than ever now.
the cut sucked so bad...losing weight after hitting 180 is always the hard part...no carbs, and a pretty drastic caloric deficit added to the water cut...I was still around 169 the morning of...2 hot baths had me just over 166 before I left the house...drove the 80+ miles to weigh ins with a trash bag and hoodie on, while sucking on Jolly Ranchers and spitting as much as possible, all while having the windows up and heat on, lol...worked out.
Meet went ok...could have went much better...sleep the night before was horrible...crashed around 8:30-9p, woke up around 1am, and struggled to go back to sleep.
the AM lifters were split into 2 flights of around 12-15 (as were the PM lifters)...the downtime between lifts were fine, but the rest time between each lift and subsequent attempts felt like they moved way too fast...it felt like I was barely catching my breath from my 1st Squat attempt to my 2nd.
Squats
457 lbs - 3 Whites
485 lbs (Meet PR) - 3 Whites
507 lbs - just didn't have it.
Bench
280 lbs - 3 Whites
308 lbs - No Lift (jumped the start command, and felt something pull in my left forearm)
308 lbs - 3 Whites (forearm pain made it harder for me to form a fist; flossed it and mashed it with a tennis ball)
Deads
557 lbs - 3 Whites (forearm pain was scary at lockout)
589 lbs - No Lift (walked to the bar, attempted to pull slack before attempt and called it, not worth the risk)
No 3rd attempt.
1st Place and Top 3 Lifter with a 440 Wilks (5/8, 1350 @ 163), so was pee pee tested.
[video]https://www.instagram.com/p/Bom2pNxAk0b/?utm_********ig_web_copy_link[/video]
All in all, still had plenty of fun, and even though I'm nowhere near satisfied with my numbers, knowing that at a minimum, I was still fairly competitive with less than 2 months of prep has me looking forward to the next meet more than ever now.
Hyde
Legend
It’s the worst when you feel like you aren’t getting nearly enough rest between attempts! Nothing you can do about it either - things like the cut, sleep, etc all suck but ultimately you’re in control, but short rests is just a turd sammich for everyone.
Still put up a great total and avoided serious injury, so I’m glad for you - definitely a learning experience
Still put up a great total and avoided serious injury, so I’m glad for you - definitely a learning experience
Yomo
Active member
Thanks...still sore close to the elbow...taking it easy since.
It’s the worst when you feel like you aren’t getting nearly enough rest between attempts! Nothing you can do about it either - things like the cut, sleep, etc all suck but ultimately you’re in control, but short rests is just a turd sammich for everyone.
Still put up a great total and avoided serious injury, so I’m glad for you - definitely a learning experience
Thanks...definitely a learning experience...was surprised diet alone with no cardio allowed me to reach my goal weight...also, will eventually have to invest in more than my 1 pair of 2m knee wraps, and possibly a roller....self wrapping is a mother, and I don't pre roll my the wraps.
Thank DP!
Thanks!
According the OpenPowerlifting, the 1350 puts me 4th in USPA 165 RC (Drug Tested), and Top 15 All Time World Wide regardless of Fed...I guess people don't compete DT'd in wraps too often, lol.
Yomo
Active member
I understand the semantics behind both, lol...just surprised at how small the pool for Drug Tested Raw Classic is.
Hyde
Legend
Drug-tested often coincides with younger lifters, and the youngest generation considers wraps to be gear. And gear is the devil, like drugs...right?
dapack
Well-known member
That is pretty awesome. Congrats!!!
Yomo
Active member
Invalid Link Removed
Thanks DP! ...finally updated on the site...a step in the right direction...time to get this bench back up tho...seems like forever since I hit mid 3s...would eventually love to find a way into the W/P&F Games.
Hyde
Legend
Top 4 in your division! Looks like you would need another 150lbs on total to be #2, and 300 more to be the best. Idk what’s important to you, but being number 1 as hard as you had to cut isn’t likely (already had abs after all). You’re probably built to be a competitive 181. Either way, it will take some time - keep working hard!
Very impressive.
Yomo
Active member
Thanks Hyde! ...always appreciate the support on this forum.
the goal is always to be number 1, right? ha...the cut could have been much easier if I had 3-4 months to prep...remember I was around 195 during sessions late July, and 190.2 lbs exactly @ wake up the first session (8/4/18) committed to this prep...so from here on out the goal is to keep BW closer to 180 year round, making the cut to 165 a walk in the park.
I'm pretty committed to this picking things up hobby...but I'm not getting any younger, so have to train much smarter from here on out, and clean up bad eating habits....short term goal is 1,500 total before I hit the big 3-5...50 lbs a year for the next 3.
Hyde
Legend
That is a very realistic goal. The trick will be to get stronger without getting bigger, which is primarily going to be nervous system conditioning and low volume. So just keep doing what you do now lol
Yomo
Active member
10/30/18
SSB
315 x 6 (Vid)
295 x 6
265 x 6
Deficit Deads (No belt cause RIP KK)
405 x 3, 405 x 3, 405 x 3 (Vid of 1st and 3rd sets)
RDLs (+ straps)
245 x 8, 245 x 8, 245 x 8
Goodmornings
205 x 8, 205 x 8, 205 x 8
[video]https://www.instagram.com/p/Bpj-daZA3k0/?utm_********ig_web_copy_link[/video]
first session back, finally broke out the SSB...lowered percentages to ease my way back into it all...healthy eating has been non existent since the meet, and probably won't be too worried about body weight til after the New Year.
SSB
315 x 6 (Vid)
295 x 6
265 x 6
Deficit Deads (No belt cause RIP KK)
405 x 3, 405 x 3, 405 x 3 (Vid of 1st and 3rd sets)
RDLs (+ straps)
245 x 8, 245 x 8, 245 x 8
Goodmornings
205 x 8, 205 x 8, 205 x 8
[video]https://www.instagram.com/p/Bpj-daZA3k0/?utm_********ig_web_copy_link[/video]
first session back, finally broke out the SSB...lowered percentages to ease my way back into it all...healthy eating has been non existent since the meet, and probably won't be too worried about body weight til after the New Year.
Yomo
Active member
I mean the heaviest thing I lifted since the meet was probably a dirty laundry basket, and I may have rolled it down the steps when it came time to haul it to the basement, lol.
Hyde
Legend
MrKleen73
Legend
Sounds awful
Yeah 3 weeks is a long time!
How did you like the feel of the SSB bar, and which one did you end up getting after all?
Yomo
Active member
went with the Edge Fitness SSB...had slight nerve pinching on my left shoulder, assuming I need to better position the bar... otherwise felt good, while being a bit more difficult than expected overall.
Yomo
Active member
11/1/18
Comp Bench (pinky on ring)
215 x 6
205 x 6
185 x 6
Seated OH Press
115 x 3, 115 x 3, 115 x 3
Close Grip Larsen Press
165 x 8, 165 x 8, 165 x 8
Inverted Row - 3 x 10
11/3/18
Sumo Deads
415 x 6
Paused Squats
275 x 3, 275 x 3, 275 x 3
Front Squats
205 x 8, 205 x 8, 205 x 8
DB Rows - 3 x 10
everything felt like **** this week....
Comp Bench (pinky on ring)
215 x 6
205 x 6
185 x 6
Seated OH Press
115 x 3, 115 x 3, 115 x 3
Close Grip Larsen Press
165 x 8, 165 x 8, 165 x 8
Inverted Row - 3 x 10
11/3/18
Sumo Deads
415 x 6
Paused Squats
275 x 3, 275 x 3, 275 x 3
Front Squats
205 x 8, 205 x 8, 205 x 8
DB Rows - 3 x 10
everything felt like **** this week....