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

[Yano]

Dynamic Lower 1 week out
201.4 body weight
755 cals at work out headed to 1300
90 min cardio /3
Various snacks n tasty treats , vars out , drols in at 50ed

A week out feeling nervous , second guessing , wondering , worrying , all that good shit.

Feel good other than that mentally , feel good physically although I am tired and out gas this has been a long ass 16 weeks.

Had a dream I couldnt move my opener for dead , woke up all freaked out ,,, couldnt shake it off so at 8am this morning

Deads - 135x5 225x3 315x3 405x2 455x1 495x1

It came up slow but I was stone cold half asleep no warm ups no mental fire. I felt much better

On with the show

Bench - 50% of 1rm - 9x3 - warm up - 135x8
work - 165x3x3x3x3x3x3x3x3x3

Bench to possible 2nd - I shouldn't of but , i hadda
225x2 275x1*opener 295*possible second see how it feels this or 300. I had it in me I just wasn't going to keep goin and fuck something up.

Acc 1 - JM Press - 90lbs straight weight no increase - 3x15

Acc 2 - Band Facepulls - looped mini - 3x15

 

[Yano]

Dynamic Lower 1 week out
200.4 body weight
400 cals at work out headed to 1300
90 min cardio / 3 sessions - each one is 8.2/8.6 miles for those that wonder - averages around 25 miles a day
Various snacks n tasty treats

Last of the goin heavyish days is upon us today was short sweet and simple like that girl we all dated in 8th grade what was her name Janice ? Debbie ? Cindy ? I forget.

I'm tired sore things moved slow but they moved well I got no complaints , the deload is going to feel really good. To quote Tiny Tim , God Bless us every one.

Squats to opener - free - straight bar - warm up ebx10
Work - 135x3 225x2 315x2 365x1 405x1 - slow but felt solid

Deads to 4 singles with 70% - Warm up 135x3 225x3 315x2
Work - 385x1x1x1x1

Acc 1 - Plate Goblets - nice n simple - 3x10/45

Abs - 2x30 rev crunches 2x30 bent leg lifts

 

[Yano]

Max Upper 1 week out
200.1 body weight
400 cals at work out - headed to 1300
90 min cardio / 3
Various amounts of snacks n tasty beverages

Last of the last work outs , nothing special at all , 5 light reps for the main , 1 accessory and that was it. Took all of 15 min I think only due to having to strip the bar down an set up the bench.

Incline close grip - went 50% of my opener for "light" according to plan
Warm up - ebx10
Work - 140x5

Acc 1 - Band pull downs - 3x15

 

[Yano]

Max Lower - 1 week out
199.1 body weight
594 cals at work out headed to 1500
90 min cardio / 3
Various amounts of yogurt berries chicken and rice

Little Miss Muffet to Grumpy Bear - Go for Grumpy Bear

We are over the Rainbow I repeat , We are over the Rainbow
You are Clear to engage I repeat , Clear to engage.
Roger that Little Miss Muffet , Clear to engage

Happy Hunting.
Roger That , I'll bring ya home a present
Grumpy Bear out

WOOOOOOOOOOOO!!!! We made it. Last work outs done and in the bag. Feels good , feels proper , got my hesitations and my second guesses but I know I did everything I could to be ready for this. Time to relax for the week.

Good Mornings - work up to a light set of 5
Warm up - ebx10
Work - 110x5 150x5 200x5 220x5* more than 50% of my open in squat so I called that "light"

Acc 1 - GHR - 3x10

Abs - 2x30 reverse crunches

 

[Yano]

Meet Week
197.8 body weight
1500 cals today bumping up the carbs
60 min cardio , cut out a half hour dropped the intensity by 1/3rd or so , just a nice leisurely pedal to keep my mind occupied.

We made it , sore , tired but we made it.

Thank you all so much. I truly do love you all for the knowledge you bestow unto me , the friendship and most of all the patience and understanding to deal with my frailties and faults and still consider me worthy of your friendship.

Mop the kitchen floor - 6xamrap - i wash in small sections so it dries with the fan before the kids n dogs fuck it up (y)

Mow the grass - 30 min back lawn with the self propelled

Laundry - 2 loads done and hung out fuck running the dryer when its 80 out.

 

[Yano]

Missed posting a few days but this is where we are now.

Sept 22 '23 - Yanopertrophy
210 bodyweight
2000 cals heading to 2500
30 min cardio - 15 morning - 15 evening

Ok if i got it right this time this shit is fun. Working every set til you're just about to get hit in the face is a blast.

I ain't gonna lie I love the stress in the last 4 to 5 reps it brings. Fucking Stellar , although it does bring up the GERD , holy fuck I got a sour belly goin.

Moved a few things around set up some straps to catch the bar so I didnt up squished and went to work.

Main mover - flat bench - 5x5 - 75% 1rm = 225
Warm up - ebx10 95x 10 135x10 185x5
Work - 1x5x225 - 1x5x225 - 1x5x225 - 1x5x225 - amrap set 1x5+2x225
---- last set 2 reps of the 4th set and the entire amrap set was work wow - amrap was 5+2 without racking.
---- last 3 reps I was asking Jesus for a lil help , no lie. We got em in and done so I'll move up 5lbs next session.

Accessories

I've always seemed to get thicker n bigger in the 6-8 rep range so that's what i'm shooting for on the accessories as I get used to this and learn all my new openers --- this is a bit humbling but i'm having fun for sure.

No dips or pull ups yet , did not like the stress on the lower back , no pain but you could feel it for the first time today so I scratched these.

All worked to grinders - got my air without racking and forced as many as possible.

Acc1 - Close grip bench - 2xamrap - 185# - 8+3 6+2

Acc2 - Incline DB Press - 2xamrap - 40# - need more micros so these go into higher reps - 16+2 14+3

Acc3 - JM Press - 2xamrap - 120# - 10+3 8+2

Acc4 - Band face pulls - looped red mini - 2xamrap - 25 22

Abs - back felt good enough today to try some abs
1x30 bent leg lifts
1x30 rev crunches

 

[Yano]

Mon Sept 25th '23 - Yanopertrophy
208.3 body weight
1380 cals headed to 2500
30 min cardio - 15 morning - 15 night

Today went well added a few more reps here n there. Back feels good no tweaking so far , not stiff after the workout.

Plenty of energy , good focus , good intensity. This shit is a lot of fun , I ain't gonna lie I do enjoy it.

Main mover - Flat Bench - kept the 225 still and just focused on adding reps to the amrap set as suggested , adding reps is progressive resistance.

... an uhhh then I added a drop set , not sure if that's proper etiquette or not but I see folks doin it so I thought WTF I wanna try it
Warm ups - ebx10 - 135x8 185x5
Work - 225# - 1x5 - 1x5 - 1x5 - 1x5 - 1x6+2 no racking
Drop set - 185#amrap - 8+1

Shrugs - I had no idea if my back was going to take these or not so I wanted them in right after main so if i felt something weird I could just pack it in and rest but still get my work done.

Kept light and worked these just like mains - felt good nothing wonky
Warm up - 95x5 135x5 185x5
Work - 205# - 1x5 - 1x5 - 1x5 - 1x5 - 1x7+1

Incline DB Press - 40# - lack of micros added set instead of being able to add weight - 18+2 - 16+2 12+2+1

Spoto Press - 185#2x amrap - 9+1 - 7+1

Curls - curl bar 65#xamrap - 10+2 - 8+1

Band pull aparts/Pull downs - high volume - not sure what to call these - I set a peg high as I can in the rack , looped red mini - then I keep tight and pull down and out as far as I can so I end up somewhere around my waist with my hands a few inches outside of my shoulders.
1x20 - 1x18 - 1x15

Abs - 1x 30 Bent Leg Lifts - 1x30 Rev Crunches

 

[Yano]

Sept 26 '23 - Yanopertrophy
207.1 Bodyweight
1123 cals headed to 2500
30 min cardio - 15 morning - 15 night

Back day rehab - day 1
Got sick and tired of being sick and tired ,, yeah yeah I know , but it's what I do. I get tired , pissed off , sick of what I'm seeing and doing and the magic happens.

Started out with basic stretches with a slow count to 20

Knees to chest - 1x10 - 20 count hold
Knee Rotation - 1x10 - 20 count hold
Lower Back Rotation - 1x10 - 20 count hold
Flexor Stretches - 1x10 - 20 count hold

Got a bit fancier

Dead Bugs - 3 sets of 10
Bird Dogs - 3 sets of 10

Everything felt good at this point , took a walk around the yard , did some high knees with a slow upper body twist, no complaints from the back , on to the next.

All of the following is empty bar work no weight.

Going to build up slow and see how it all feels before I just go jumping under 405 and blow something out .
,,,, my momma had a couple of stupid babies , I just don't happen to be one of them.

In the rack - SSB From Titan is listed at 61lbs
Squats - ssb - 2x8
Front Squats - backward ssb - 2x8
Calf Raises - ssb - 2x8
Good Mornings - ssb - 2x8

To the platform
Mat Deadlifts - sort of - used a couple of blocks to keep the bar at proper height with no plates on it. 2x8
RDL - 2x8
SDL - 2x8

Abs - 1x30 Reverse Crunches 1x30 Bent Leg Lifts

 

[Yano]

Sept 28 '23 - Yanopertrophy
Back Day Rehab 2
203.1 Bodyweight - dropped another 2lbs
2240 cals headed to 3k if i can make it
30 min cardio - 15 morning - 15 night - total distance 10 miles

Today went well felt good , no pains pops or pulls. Next session I think we'll add a quarter to each side and see how that goes.

*Stretches*
Pelvic lifts - air humping - 3x10
Pelvic tilts - rotating hips into the floor - 3x10
Knees to chest - 3x20 second hold

Knee Rotation - 3x10
Lower Back Rotation - 3x10
Flexor Stretches - 3x 20 second hold
Piriformis Stretches - 3x20 second hold

Dead Bugs - 3x10
Bird Dogs - 3x10
Childs Pose - 3x20 second hold

*Lifts*
All performed empty bar
SSB = 61lbs
Long bar = 45lbs

*In the Rack
Squats - ssb - 2x8
Good Mornings - ssb - 2x8
Zercher Squats - ssb held low - 2x8
Front Squats - 2x8
Calf Raises - 2x20

*On the platform
DL - 2x8
SDL - 2x8
RDL - 2x8

Abs - 1x30 Bent leg lifts - 1x30 Reverse crunches

 

[Yano]

Sept 29 '23 Yanopertrophy
203.2 body weight
1570 cals headed to 3000
30 min cardio - 15 min morning - 15 night

Good focus , good energy , intensity was there. damn good day all around.

Looking forward to the 2 days off , been a while since I worked a 5 day program and the body is tired for sure.

Bench - 4x5 - 1xamrap - 230# - 1x5 - 1x5 - 1x5 - 1x5 - 1x5+1 *repeat these til i get 10 on the amraps then move up again

Standing OHP - 135# x2amrap - wanted more out of these but its been so long since Ive really worked them. Still gun shy of these after the seizure and smashing myself with the bar. 7+1 6+1

Incline Bench - 185# 2xamrap - I had hit these with 205 a few sessions back but the left pec/tendon was not going to have that , went right to my chest , so I backed down til I got it moving with good control and hit it - 9+1 - 8+1+1 *add another set to 6 before moving up next session

Kroc Rows - 50#x 2xamrap bumped up to 50# only reason these are so low is my back for now , ill be moving up session to session - 18+2 - 16+3

Shrugs - 225# 2xamrap back felt good bumped these up from 185# - 7+1 - 6+1+1

Face Pulls - looped red mini - these are for high volume , ive hit 3 sets of 20 , next session ill try to add another band and see how that pulls - 20 - 20 - 20

Abs - 1x30 Rev Crunches - 1x30 Bent Leg Lifts

 

[monsoon]

The ohp is dangerous. I feel your pain. Nearly concluded myself many times. Maybe tomorrow…

 

[Yano]

The ohp is dangerous. I feel your pain. Nearly concluded myself many times. Maybe tomorrow…

I still have seizures from the stroke and smashed myself with 225 beginning of summer in a seated position fucked up my hips n leg couldn't squat or dl for 8/10 weeks. Been a bit gun shy of it all ever since and dropped them from the accessory rotation for quite a while because of it. I started light and am just sort of feeling my way along , see how it goes.