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

genetic freak

genetic freak

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Dec 28, 2015
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I wouldn't get too pissed about the deadlift. If you have the rona then your body is using a ton of energy to fight off the infection. I know when I had it, I took 5 days off from the gym. Funny thing is, I had a massive rebound of strength when I returned to the gym.
 
moebrane

moebrane

Member
Oct 5, 2022
12
12
Ok stuck with the plan ,, I know right hard to imagine !! me of all people ,, who'd a thunk it. Trend and I had talked after last weeks debacle and suggested dropping my percentages to a more reasonable jump and see if we get more progress instead my bull in a china shop approach. I'm all for it and today was the first day of the redone math on the block.

Everything moved well , nice n fast good speed. Deads n Skwatz went real well.

Skwatz 275+2 bands = ebx2 eb/2x2 150/2x2 240/2x2 275/2x2 x2x2x2x2x2x2x2 = 325 at the top of the movement

Deads 275+2 bands = 135/2x2 225/2x2 275/2x 2x2x2x2x2x2x2x2 - 325 at the top

Here's where shit gets funky -- dun dun dunnnnn (for dramatic effect) - In wanting to stick to the program this time around and get the most out of it , the template calls for accessories to go 3-5 sets of 10-20 reps -- oy vey !!!

So today I started working on 20 reppers -- WTF did I get myself into ??? I started off on the low end of the scale and will work up over this block until we get em all in.

The weights on these are humbling to say the least , first time ive worked in 20s and well ,, yeah its freaking humbling compared to workin in triples for sure.

Good Mornings - 150x20 155x10 160x20

Bent Rows - 135x20 140x20 145x15x5 - slight pause for air no setting the bar down

RDL - 155x20 165x20 170x12x8

By this point my legs were shaking like a dog shitting razor blades and peach pits ,,just wow

Abs - Rev Crunches 4x20
Peach pits....haven't heard that in....yeh
 
Yano

Yano

Member
Sep 18, 2022
75
79
Ok over covid , feeling better back to work.

10 miles on the stationary bike - 25 minutes once in the morning , once at night.

Dynamic Upper / with common sense -- no really stop laughing I mean it this time (y) :cool:

Today felt good , push things as far as I felt comfortable but not to where I beat myself up , got in some good exercise , got in a little bit of work and called it a day , nothing too fancy or full stupid.

Paused Bench - Empty bar x 10 - 135x10 155x10 175x10 185x10 - swapped some things around added the chains on - 145/40x3 155/40x3 165/40x3 175/40x3 185/40x3 195/40x3 205/40x3 215/40x3 225/40x3

Spoto - Left the chains on for these went with sets of 10 - 135/40x10 145/40x10 155/40x10 150/40x10

Shrugs - 135x10 145x10 155x10 165x10

Seated DB Press - 35x10 40x10 45x10 50x10

Curls - 50x10 55x10 60x10 65x10

Hammer Curls 30x10 35x10 40x10 45x10
 
Stickler

Stickler

VIP Member
Oct 28, 2010
280
213
Ok over covid , feeling better back to work.

10 miles on the stationary bike - 25 minutes once in the morning , once at night.

Dynamic Upper / with common sense -- no really stop laughing I mean it this time (y) :cool:

Today felt good , push things as far as I felt comfortable but not to where I beat myself up , got in some good exercise , got in a little bit of work and called it a day , nothing too fancy or full stupid.

Paused Bench - Empty bar x 10 - 135x10 155x10 175x10 185x10 - swapped some things around added the chains on - 145/40x3 155/40x3 165/40x3 175/40x3 185/40x3 195/40x3 205/40x3 215/40x3 225/40x3

Spoto - Left the chains on for these went with sets of 10 - 135/40x10 145/40x10 155/40x10 150/40x10

Shrugs - 135x10 145x10 155x10 165x10

Seated DB Press - 35x10 40x10 45x10 50x10

Curls - 50x10 55x10 60x10 65x10

Hammer Curls 30x10 35x10 40x10 45x10
Not to bad post covid recovery brother. Let us know how you fell tomorrow and the day after. How's the breathing side lung capacity during the routine?
 
Yano

Yano

Member
Sep 18, 2022
75
79
I'm breathing better n better by the day man , I forget to check over here some times. Back up to hitting 20 miles a day on the stationary bike past 3 days. Feels great.
 
Yano

Yano

Member
Sep 18, 2022
75
79
Half ass Dynamic Lower

Today was rough , no lie. Lower body gassed out and felt shaky way sooner than upper did yesterday that's for sure. Got in some exercise , lil work and shook the rust off. Kept it short just the mains and one accessory. Keep trying to get my wind up this week and see how it goes.

Skwats - bar+chainsx10 150/40x10 190/40x10 230/40x5 280/40x3x3x3x3x3x3

Straight Leg GM's with chains - 100x10 120x10 140x10 150x10

Deads - 135x3 225x3 275x3 added the bands 275/2x3 275/4x3x3x3x3x3 = 425 at the top
 
Yano

Yano

Member
Sep 18, 2022
75
79
Ok Update on the air flow and cardio -

Breathing is still labored a bit , I'm still coughing up stuff that looks like cement but there is no congestion , its not a wet cough that keeps going and going just one good HORK every once in a while.

Didn't use the inhaler yesterday or the day before.

No energy no matter the amount of coffee , I wake up have a cup , stretch and I want to go right back to bed , find myself nodding off in my chair over n over. Just can't seem to get fully awake and in the moment.

Cardio is slowly going back up but it's a chore to get through. Started out with 5 miles then 10. Yesterday was a non lift day so I did 10 miles in the morning , and 10 at night and the night time session was just a nonstop argument with the lizard brain.

Pace is still off but its not horrible. 10 miles - 23min 45 seconds.
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max-ish upper -- Basically main mover and some accessory work nothing to fancy. Everything moved well.

Flat Bench - ebx10 135x3 185x3 225x3 245x3 255x3 265x1 275x1 285x1 295x1 305-failed rowed it off.

295x1

Spoto - kept these to 10 reps today - 135x10 155x10 175x10 180x10

JM Press - 105x10 110x10 115x10 120x10

Shrugs - 185x10 195x10 205x10 215x10

Hammer Curls - 35x10 40x10 45x10 50x10

Curls - 50x10 55x10 60x10 65x10
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max lowerishness

Went heavy but not too stupid heavy got in some work and a bit of exercise. Tryin to follow every ones advice and not push too hard.

Today felt good got no complaints , kept the reps low and the weight fairly high , it all felt solid.

Deads - 135x5 225x5 315x3 365x3 405x3 425x3 - Went an got 2 bands just for shits n giggles to finish off - bands add 30/75 - so 455 at the bottom 500x3 at the top.

Front Skwats backward SSB - 175x5 200x5 220x5 240x5

GM SSB - 200x5 240x5 260x5 280x5

Snatch Grip Bent Rows - 175x5 180x5 185x5 190x5

Abs - Dry heaving x 20 - Gagging x 100 or so hard to count
 
Yano

Yano

Member
Sep 18, 2022
75
79
Dynamic Upper today aka Fun with Bands

Had a good day , plenty of energy , felt good all the way around.

Flat Bench bands n chains - 2 bands 60 lbs chains 40 Why bands n chains ? Just didnt feel like I got enough resistance from 2 bands and putting the chains on was easier than breaking down and setting up 2 more bands - ebx10 135/100x3 155/100x3 175/100x3x3x3x3x3x3x3 - 275 at the top

Banded Spoto - 135/60x10 140/60x10 145/60x10 150/60x10 - 210 at the top

Banded GM - 45/60x10 50/60x10 55/60x10 60/60x10 - last 2 reps almost cost me a tooth , damn Golgi tendon bullshit lol 120 at the top

Banded Incline Bench - with the stretch I got a good 50 from the bands each on these had to set 2 10's on the 45 plates to keep em from moving any being i was using them to anchor the bands - 95/100x10 100/100x10 105/100x10 110/100x10 - 210 at the top

Shrugs - 200x10 210x10 215x10 220x10

Abs - Twists with 45lb plate - 4 sets of 10
 
B

Badleroybrown

Member
Oct 25, 2022
10
11
Great log. Figured I would show some
Love.
 
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