Yano's old man lift's such and so forth 2.0

[Yano]

April 24 '24 Deloadishness
Conjugate - Max Upper type thing
211.7 body weight
1624 cals headed to 2500 today
45 min cardio - 3/15 minute sessions - 5 miles each

Today was and is supposed to be deloading still but lets face it , im a deload loser. I just cant seem to put the shit down for a week and just rest ... my OCD drives me batshit

Kept the volume down , strength was there , drive was on , good focus and intensity for what work was done , I got no complaints other than not keeping to the no more than 50% of max game plan ,, that i blew all to fuck.

Stretches -
Band pulls 2x20
Band press 2x20

Lifts -
Bench - was sposed to be 50% of 1rm in sets of 5 ,, yeahhh fucked that up ...
Warm up - ebx10 90x10
Working Fives - 135x5 185x5 225x5 275x5
Didnt want to stop - 295x2 305x1 315x1 320x1 325x1

JM Press - progressive to new pr sets of 5s
185x5 - 190x5 - 195x5 - 200x5 - 205x3* first time hitting JMs over 200 , mentally this feels real good inside aint gonna lie.

Incline DB Press - Got Lucky and was gifted a pair of old ass York Deep dish Iron 25's buddy found in an old barn so we bumped up the presses to #60lbs WOOOOOOO !!
3xamrap - 12 - 10+1+1 - 8+1+1+1

Kroc Rows - left the #60 on for a starter and got busy
3xamrap - 10l 10r - 8+1+1l 8+1+1r - 6+1+1+1l 5+2+1+1r

Band pull down aparts - double looped red mini
4xamrap - 30 - 28+2 - 21+2+1+1 - 20+1+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

April 26 '24 Deload lower
Progressive trying to take it easy
214 body weight - holding some water
1592 cals at work out - heading to 2500
45 min cardio - 3 /15 min sessions - 5 miles each

Really tried to stick with the deload theme today , hit progressive sets on the mains and just a couple of accessories and got out of there intact with no extra ouchies.

Strength was there for the work we did , drive is getting better I was hinging proper and on time and remembering to bring my legs with me , good fire in the forge , not a bad short day at all.

Stretches -
Knees to chest 4x20 count hold
Pelvic Tilt 2x20
Pelvic Raise 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Dedz - some progressive 6x6 work to switch it up soviet style
Sets -
1 @ 245x8
1 @ 300x6
1 @ 355x6
3 @ 380x6

Skwatz - same progressive set up as the dedz
Sets -
1 @ 230x8
1 @ 280x6
1 @ 330x6
3 @ 355x6

Chin ups - assisted kneeling on band - elbow took these well
5x5 to start over again , nothing fancy

Pull Throughs - double looped red mini - 4 sets of 20

Rev Hypers 4xamrap - 15 - 14 +1+1 - 12+1+1+1 - 10+2+1

Abs - Bent Leg Lifts - 4 sets of 30