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

[Yano]

Max Upper
2000 cals
203lbs body weight
30 min cardio morn/night
variety of supplemental supplementation , such and so forth

Today went well , no complaints , plenty of energy , resting well , eating good. First week back at conjugate feels real good , like going home after a long trip. Got some work to do to bring up the accessories but all in all I'm happy with today.

Flat Bench - to 1 rm - these went well , might of been able to get a few more lbs at the top if I hit a few less triples down low but i got no complaints about where I ended up.
ebx10 135x3 185x3 225x3 275x3 295x2 315x1 325x1 335x1 340x1 345x1* new PR

Board Presses - 5x5 - Ok I went a little over board on these but it felt good so wtf - next time around I'll cut some fluff out of the low end start with the 185 I think n go from there.
1 board - 135x5 185x5 225x5 230x5 235x5
2 board - 135x5 185x5 225x5 230x5 235x5
3 board - 135x5 185x5 225x5 230x5 235x5

Close Grip Bench - 4x8 - arms were feeling like some hot jello by this point - 135x8 155x8 175x8 185x8

Curls - 45x10 55x10 65x10 70x10

Band Face Pulls - 3 sets of 10

Abs - Legs Lifts/ wind shield wiper - 4 sets of 20

 

[Yano]

Dynamic Lower
2100 Cals
204.1 body weight
30 min cardio morning / night
various such and so forth

Damn good day all around , good speed on the bar , plenty of gas in the tank , no complaints.

Low Box Skwatz - 8x2 - 55% + 25% dynamic = 375 - 255 on the bar - bands n chains for the 125
Warm ups - ebx10 eb/2/40x2 150/2/40x2
Working sets - 255/2/40x2x2x2x2x2x2x2x2

Deadz - 8x2 - 55% +25% dynamic = 455 - 305 on the bar + 150 in bands
Warm ups - 135/2x2 135/4x2 225/4x2 275/4x2
Working sets - 305/4x2x2x2x2x2x2x2x2

Banded RDL - 4x10 - dynamic added - 2 bands 75# - final set 260 at the top
135/2x10 155/2x10 175/2x10 185/2x10

Stiff Leg GM's - 5x8 - SSB + 40lbs in chains - final set is 230 - 150/40x8 170/40x8 180/40x8 185/40x8 190/40x8

Upright Rows - 5x8 - 50x8 60x8 70x8 75x8 80x6x2

Abs - good ol leg lifts - 4 sets of 20

 

[Yano]

Max Lower
204.7 body weight
2100 cals
30 min cardio morning / night
assorted supplemental snacks and such

Today went real good , plenty of energy and good focus , blew the head thing a bit as I got near the pr but I got it together to still make a few good pulls. Nothing to complain about today even with the fail which we'll go in to a bit later in the program.

NEW BANDS WOOOOOOOOOO! - New set pair of Pro Average Resistance - the grey ones - from elitefts arrived so ya know we had to throw those right on.

Hook to hook up and over the bar with 45's on it measures 48 inches - so these bands add 115# each at the bottom and 130# at the top with the distance I move the bar - math - chart - scale - all check out against each other so its accurate for training.

Deadz to 1rm - These went real good today , I kept the reps low on the short end so I could try to get some good pulls at the top and it went well.
Warm ups - ebx10 135x3
Working - 225x3 315x3 added the new bands - 365/2x1 385/2x1 405/2x1* [ 665 at the top - neighbor of the beast ]new PR first vid

Got too horny here and made too big of a jump and screwed the pooch - that being said this was the first time ive ever locked on to 700lbs - 455/2x0 - 2nd video

405/2x1 - 665 at the top

20230406_144849_281896696604077​

Watch "20230406_144849_281896696604077" on Streamable.

455/2x0 - First attempt ever over 7 - would of been 715 at the top - this will come within a month

20230406_145219_282106896554205​

Watch "20230406_145219_282106896554205" on Streamable.

Chair Deadlifts - 5x5 - 155x5 185x5 225x5 245x5 265x5

Banded RDL - red minis + 75# - 4x10 - 135/2x10 155/2x10 175/2x10 185/2x10

Upright Row - 4x8 - 55x8 65x8 75x8 80x8

Abs - Leg Lifts 2 sets 25 - 2 sets 20

 

[Yano]

Max Upper
2100 cals
204.5 body weight
30 min cardio morning / night
various and assorted mints nuts and bridge mix

Today felt good , had good focus , decent energy all throughout. Didn't quite hit some of the numbers I was expecting but its been a while since I've worked some of these with any seriousness so it's to be expected.

Incline Bench - to 1rm - ebx10 135x3 185x3 205x3 225x3 245x2 255x1 265x1 270x1

Spoto Press - 5x5 - took a few reps to find a decent opener but it went well from there - 195x5 205x5 215x5 225x5 230x5

JM Press - 4x12 - 105x12 110x12 115x12 120x12

Bent Rows - 4x8 - 175x8 185x8 195x6x2 205x4x4

Delts - 3x15 - one side at a time - 45x15 55x15 60x15

Abs - Leg Lifts - 4 sets - 25 - 25 - 20 - 20

 

[Yano]

Dynamic Lower
2200 cals
204.7 body weight
30 min cardio morning / night
various and assorted such and so forth

Today went good , not a lot of pop but steady constant energy and focus. Got in some decent work , cleaned up the low end of a few lifts and cut some fluff all in all a good day.

Box Squats - 6x2 - 60% + 25% dynamic - 120 with 4 bands roughly - 315 on the bar +120 - 435 at the top
Warm ups - eb/2 bands x 10 eb/4 bands x10 150/4x2 200/4x2 240/4x2 290/4x2
Working sets - 315/4x2x2x2x2x2x2

Deadlifts 6x2 - 60% +25% dynamic - 320 on the bar - 4 bands +150 dynamic - 470 at the top
Warm ups - 135/2x2 135/4x2 225/4x2
Working sets 320/4x2x2x2x2x2x2

Front Squats - from low box - 5x5 - 200x5 240x5 290x5 330x5 350x3x2

Seated GM's - 5x5 - 170x5 190x5 210x5 220x5 240x5

Band Face Pulls - looped band - no real way to gauge tension when I can add another band i will - 4 sets of 8

Abs - Bent Leg Lifts - 3 sets 25 1 set 20

 

[Yano]

Dynamic Upper
2200 cals
205 body weight
30 min cardio morning / night
Whitmans sampler of assorted assortments

Today flew right by , good speed good energy and got in some decent work all around. Cant beat it with a big stick.

Bench - 6x2 - 60%+25% - 207 + 87 295 on the round up 4 bands single long loop 80# /90#
Warm ups - ebx10 eb/2x2 eb/4x2 135/4x2 185/4x2
Work - 215/4x2x2x2x2x2x2 - 295 at the top

DB Press - 3x20 - unilateral cus yea not enough micros - these lil bastards burned - 40x20 45x20 50x20

Banded JM Press - 4x10 - same band set up as bench - 4 bands 80/90 lbs of tension - these are some fun tricky shit - so 80# from the bands 45# bar for a base of 125 at the top - 145x10 155x10 160x8x2 165x5x5

Delts - 4x10 - flys n front delt raises - Flys 20x10 25x10 30x10 35x8x2
Front raises - 25x10 30x10 35x10 40x10

Curls - Long bar - 55x10 60x10 65x10 70x10

Abs - Leg lifts , finally managed to bump all 4 sets to 25 reps

 

[Yano]

Max Lower
2200 cals
205 body weight
30 min cardio morning / night
various and assorted fruits nuts and gummi worms

Today went ok , not a ton of pop ,not for lack of trying just never seemed to get the Genie out of the bottle so to speak. Got in solid work , accessories went well.

Deadz to 1 rm - Every thing felt like a house today no matter how fired up i got , just one of them days - used the grey bands today , they add 115 at the bottom and 130 at the top each - ebx10 135x3 135/2x3 185/2x3 225/2x3 275/2x2 315/2x1 365/2x1 405/2x1 - 635 at the bottom - 665 at the top

Chair Deadlifts - 5x5 - 185x5 225x5 245x5 265x5 275x5* pr for these

Box Squats - mid level - for the extra volume work - 4x12 - 150x12 200x12 220x12 230x12

Rows - 4x8 - 135x8 155x8 175x8 185x8

Abs - Leg Lifts - 4 sets of 25

 

[Yano]

Dynamic Lower
2300 cals
207 body weight
30 min cardio morning / night
various variety of things and such

Good energy and focus today but the work just seemed to take forever , an hour work out took almost an hour forty five today ... not sure what was up just felt gassed after every set even though I was feeling fine.

Box Squats - high box - 8x2 - added 20 lbs to the 50% starter - 260 on the bar - 135 dynamic - bands n chains came to 120 , added the difference of 15 to the bar for 375 at the top
Warm ups - ebx10 150/2/ 40x2 200/2/40x2 250/2/40x2
Working Sets - 275/2/40x2x2x2x2x2x2x2x2 - 395# at the top

Deadlifts - 275 on the bar - 138 dynamic - 8x2 - added 20lbs to these as well - 285 on the bar 150 with the 4 bands for 435 at the top
Warm ups - 135x2 135/2x2 135/4x2 225/4x2 275/4x2
Working sets - 285/4x2x2x2x2x2x2x2x2 - 435# at the top

Front squats - 4x8 - backwards ssb - 40lbs of chains - 150/40x8 200/40x8 240/40x8 290/40x8 - 330 at the top

Stiff Leg GM - 3x15 for volume - 150x15 170x15 190x15

Band face pulls - 3x15 - hooked 2 bands on the platform backed up and squatted down pulled from that low position - at that distance 2 bands is roughly 90# as best as I could measure it and used elitefts band chart - x15 x15 x15

Abs - Leg Lifts - 4 sets of 25

 

[Yano]

Dynamic Upper
2300 cals
205.7 body weight
30 min cardio morning / night
various variety of stuff and things

Today was a good one , had my energy back , good speed on the bar. Kept the weight down a bit and upped the volume. Everything was groovy

Bench - 9x3 - 50%+25% dynamic - 2 bands looped for 80# + 10lbs - 185+80+10 = 275 at the top
Warm up - ebx10 105/2x3 135/2x3 185/2x3
Work - 195/2x3x3x3x3x3x3x3x3x3

DB Press 3x20 - moved these into the volume slot today - 30x20 35x20 40x20

JM Press 4x12 - 80# 2 bands - bands n bar - 125# at the top - 135x12 145x12 155x12 165x8x4

Standing Rows - 4x12 - 55x12 65x12 75x12 80x8x4

Standing OHP - 4x12 - 40# of swinging chains they dont touch the ground - bar n chains 85# - 105x12 115x12 125x12 130x12

Abs - Leg Lifts - 4 sets of 25

 

[Yano]

Max Upper
2300 cals
207 body weight
30 min cardio tonight
various and assorted things and such

Today went well , still coughing up shit a bit and my heads clearing out but I just had to get something done. With all the rain , part of the gym was wet so no lower today , I put the DL platform up against the wall n went upper.

Good energy for coming off being sick , focus was there. Didn't quite hit the numbers I wanted but no real complaints I suppose.

Bench to 1rm - Lil too much on the low end maybe to hit the very top but not a bad bit of work at all. ebx10 135x5 185x5 225x5 275x3 285x2 295x1 305x1 315x1 320x1 325x1

Spoto Press - 5x5 - 185x5 225x5 235x5 245x5 250x5

JM Press w/chains 40# - 5x5 - 105x5 115x5 125x5 135x5 140x5

Standing Rows - 5x5 - 65x5 75x5 85x5 90x5 95x5

Abs - Leg Lifts 4 sets of 25

 

[Yano]

Max Lower
2300 cals
207.3 body weight
30 min cardio at night
various things and amounts of such and so forth

Today went well , good energy , put a lil weight on the bar , got no complaints at all. Felt really good all around.

Deadz - to 1 rm - grey bands = +260 at the top - ebx10 135x3 225x3 275x3 315x3 - added the bands - 315/2 x1 365/2x1 405/2x1 415/2x1* - 415 on the bar 260 in bands = 675 at the top new PR

Chair Deadz - 5x5 - 225x5 245x5 255x5 265x5 275x5

Low Box Squats - 40# of chain - 5x8 - 150/40x8 200/40x8 240/40x8 260/40x8 270/40x8

Band Face Pulls - looped mini - 4 sets of 15

Abs - leg lifts 4 sets of 25

 

[Yano]

Dynamic Lower
2300 cals
207 body weight
30 min cardio at night
various things and such

Today ended up being more of a heavy day than dynamic , just got in a mood and went with it. Sometimes when the avalanche starts down the mountain its best to just go with it.

Good energy , good focus , today went real well and finished strong.

Deads with grey bands - I just started pulling , things felt good and I figured why the hell not
ebx10 135x3 225x3 315x3 365x2 405x1 - added grey bands - 405/2x1 425/2x1 435/2x1 440/2x1 - 440 on the bar - bands 260 at the top - 700#

PR video below wanted to get it locked out and held for a second but with my leg bucking like it was I was losing my grip so while I might not of got a white light on it , I got it up.

20230429_142646_110359717306440

Watch "20230429_142646_110359717306440" on Streamable.

streamable.com

Squats - high box - same here didnt wanna mess with bands n chains really so i just went for it today with straight weight -
150x5 200x4 240x3 290x2 330x2 380x2 420x2 430x2

Front Squats - no box this time - ass to grass , knee that did all the bucking during deads wasnt so happy 4x12 - 150x12 200x12 210x8x4 215x6x6

Stiff Leg GM - 5x5 - 150x5 200x5 220x5 230x5 240x5

Standing OHP - 5x5 - bar n chains - 105x5 115x5 125x5 135x5 140x5

Abs - Leg lifts / windshield wipers - 4 sets of 25