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

[Yano]

Dynamic Lower
2300 cals
209.3 body weight
30 min cardio morning / 30 min night
jelly beans and mike n ikes

Good day , cooked right along with a decent amount of energy. Got no complaints today at all every thing felt solid , had good speed. Still enjoying the 4x8 scheme on the accessories and able to go a bit heavier than the 12 reps. So that feels nice.

Squats - 8x2 - Free Squats no box - 55%+25% dynamic - 275+125= 400# at the top - looped bands n chains -
Warm ups - ebx10 eb/2x5 eb/4x5 150/4/40x5 240/4/40x2
Work 280/4/40x2x2x2x2x2x2x2x2

Deads - 6x2 - 55%+25% dynamic - 303+138=441# at the top - 4 red bands
Warm ups - 135x2 135/2x2 135/4x2 225/4x2 275/4x2
Work - bumped to 315 for easy plate swappery - 315/4x2x2x2x2x2x2 - 465 at the top

RDL - 4x8 - 225x8 275x8 295x8 315x8

Stiff Leg GM - 4x8 - 150x8 200x8 220x8 230x8

Upright Row - 4x8 - 65x8 85x8 95x8 100x8

Abs - 2x30 reverse crunch 2x30 bent leg lifts

 

[Yano]

Max Upper
2300 cals
209 body weight
30 min cardio morning 30 night
snacks n drinks of various ilks

Today was a big pile of shit for the most part , raining all week is just catching up to me , elbows feel like they are the size of footballs today even with the tylenol n ibuprofen , joints are just swollen and dont really wanna be compressed under a ton of pressure. Got in some decent work but far from max on the main.

Bench to 1rm - ebx10 135x5 185x5 225x3 275x2 295x1 315x1 320x1 325x1- elbows just weren't going to take any more , gas left in the tank just no drive through the movement 325 moved like I was trying to bench the house.

Boad Press - 3 board - 5x5 - Being most of the compression pain was coming at the bottom half I ran these tall and worked the top - 225x5 245x5 255x5 265x5 275x5

Close Grip Incline Bench - 4x12 - 135x12 - too light made a jump - 185x12 195x12 205x6x6 -

Bent Row - 4x8 - 135x8 155x8 160x8 170x8

Delt Raise - 3x15 - 15x15 20x15 25x15

DB Floor Press - 4x8 - these are done unilaterally for lack of enough micros 50x8 60x8 65x8 70x8 - 70 is the limit my old handles will take , thats a bit sketchy thought i was gonna get some free dental work.

Abs - 2x30 rev crunches 2x30 bent leg lifts

 

[jipped genes]

Max Upper
2300 cals
209 body weight
30 min cardio morning 30 night
snacks n drinks of various ilks

Today was a big pile of shit for the most part , raining all week is just catching up to me , elbows feel like they are the size of footballs today even with the tylenol n ibuprofen , joints are just swollen and dont really wanna be compressed under a ton of pressure. Got in some decent work but far from max on the main.

Bench to 1rm - ebx10 135x5 185x5 225x3 275x2 295x1 315x1 320x1 325x1- elbows just weren't going to take any more , gas left in the tank just no drive through the movement 325 moved like I was trying to bench the house.

Boad Press - 3 board - 5x5 - Being most of the compression pain was coming at the bottom half I ran these tall and worked the top - 225x5 245x5 255x5 265x5 275x5

Close Grip Incline Bench - 4x12 - 135x12 - too light made a jump - 185x12 195x12 205x6x6 -

Bent Row - 4x8 - 135x8 155x8 160x8 170x8

Delt Raise - 3x15 - 15x15 20x15 25x15

DB Floor Press - 4x8 - these are done unilaterally for lack of enough micros 50x8 60x8 65x8 70x8 - 70 is the limit my old handles will take , thats a bit sketchy thought i was gonna get some free dental work.

Abs - 2x30 rev crunches 2x30 bent leg lifts

Do you ice your elbows? I have arthritis in mine pretty bad and icing as soon as I get home has reduced inflammation a lot for me. It is an ass whipping to put the ice packs on, I use my inzer knee wraps and my wife puts them on nice and snug without cutting off circulation. I sit for 30 minutes and sip my PWO shake and relax.

Doing great bro!

 

[Yano]

Do you ice your elbows? I have arthritis in mine pretty bad and icing as soon as I get home has reduced inflammation a lot for me. It is an ass whipping to put the ice packs on, I use my inzer knee wraps and my wife puts them on nice and snug without cutting off circulation. I sit for 30 minutes and sip my PWO shake and relax.

Doing great bro!

We have a Kohler whirlpool tub so ill dump ice and the ice packs in that or just fill it with cold water n sit in there as long as I can stand. That does help a lot and my steady diet of ibuprofen.

Thanks man ! I really have fun lifting , I'm thankful God lets me keep goin.

 

[Yano]

Max Lower
2300 cals
209.4 body weight
30 min cardio morning / 30 night
assorted snacks and sundries

Not a big lower day by any stretch , was hoping to pull a bit more than last week , no dice. Some days are diamonds , some are stones. Got in some good solid work just didnt really get much on the top end today. Good energy and focus not sure whats up. Just never seemed to get fired up fully just could not get the 4bbl to kick in.

Deads to 1rm - ebx10 135x3 225x3 315x3 405x3 455x1 495x1 515x1 525x1

Squats - 5x5 - 240x5 290x5 330x5 380x5 420x5

Deficit Deads - standing on 45's - 5x5 - 185x5 225x5 275x5 315x5 335x5

Upright Row - 4x8 - 75x8 85x8 95x8 100x8

Abs - 2x30 rev crunches 2x30 bent leg lifts

 

[jipped genes]

We have a Kohler whirlpool tub so ill dump ice and the ice packs in that or just fill it with cold water n sit in there as long as I can stand. That does help a lot and my steady diet of ibuprofen.

Thanks man ! I really have fun lifting , I'm thankful God lets me keep goin.

That is great but having the ice pack directly on your elbows, you can stand it longer and get it colder than you could in a bath. Seriously give it a try.

Yeah my knees sound like someone squeezing an empty plastic water bottle when I get up to walk. Wont stop.

 

[Yano]

Dynamic Upper
2300 cals
209 body weight
30 min cardio morning / 30 min night
cut down list of treats n sweets

A bit pressed for time today with getting ready for the ol ladies surgery this week but all in all a good day , plenty of energy , good focus, nothing to complain about.

Bench - 5x5 - 60% + 25% dynamic - 213 +89 = 302 at the top -
warm ups - ebx10 2/40x5 135/2/40x5 185/2/40x5
work 215/2/40x5x5x5x5x5

Spoto Press - 3x20 - 135x20 140x20 145x20

JM Press - 4x12 - 105x12 115x12 125x12 135x12

Upright Row - 4x12 - 85x12 90x12 95x12 100x12

Delts - 15x12 20x12 25x12 30x6x6

Curls EZ Bar - 4x12 - 55x12 65x12 75x12 80x12

Abs - 2x30 leg lifts 2x30 rev crunches

 

[Yano]

That is great but having the ice pack directly on your elbows, you can stand it longer and get it colder than you could in a bath. Seriously give it a try.

Yeah my knees sound like someone squeezing an empty plastic water bottle when I get up to walk. Wont stop.

You my friend are wizard of jointery ! Had the ol lady help me with the ice packs last night and used a couple ace bandages to mummy myself up did that as long as I could stand then hit the ice tub.

Only lasted about 10 min , ate a bit , hit a nap in my chair woke up feeling brand new.

So thats going to be a thing for sure from now on.

 

[Yano]

Dynamic Lower
2300 cals
209.3 body weight
30 min cardio morning / 30 night
reduced snacks n treats

Today went well , good pop , good energy. Humid as all fuck but the fans took care of most of that, not a bad day all around at all.

Deads - 6x2 - 60%+25% dynamic - 330+ 138 = 468 at the top - went a bit over 4 bands is 150 for 480 at the top.
Warm ups - ebx10 135x2 135/2x2 135/4x2 225/4x2 275/4x2 315/4x2
Work - 330/4x2x2x2x2x2x2 - 480 at top

Squats - 6x2 - 60%+25% dynamic - 300+125= 425 at the top - 2 looped bands n 40# chains - 20lbs added to the bar to be sure
Warm up - 150/2/40x2 240/2/40x2 290/2/40x2
Work - 320/2/40x2x2x2x2x2x2 - 445 at the top

Chair Deads - 5x5 - 185x5 225x5 275x5 295x5 315x5

Banded RDL - 4x8 - 2 bands - 185/2x8 225/2x8 275/2x8 315/2x8

Bent Rows - 4x8 - 135x8 145x8 155x8 165x8

Abs - 2x30 leg lifts 2x30 reverse crunches

 

[jipped genes]

What is a "Banded RDL"?

 

[Yano]

What is a "Banded RDL"?

I'll put a couple of bands , 2 or 4 red minis or just a grey on each side on the DL platform and do my romanian dead lifts with the bands for added tension once in a while on dynamic days.

 

[Yano]

What is a "Banded RDL"?

damn 10 min edit limit hah

I'll put a couple of bands , 2 or 4 red minis or just a grey on each side on the DL platform and do my romanian dead lifts with the bands for added tension once in a while on dynamic days.

This is not an RDL is a normal pull not the best lock out but it shows how I use the bands , this is 440 bar n plates , the grey bands will add an additional 260lbs to the lift as it rises.

so this goes from 440 to 700

20230429_142646_110359717306440

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