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

[Yano]

Jan 5 '24 Yanopertrophy
Lower - lower volume
200.6 bodyweight
1222 cals headed to 2700 - weight moving up very slow so im happy
45 min cardio - 3/15 min sessions

Today was an experiment in reigning back the beast just a bit.

Coach says
.. hey volume whore , cut dat retard shit out !! ...
[ I paraphrase but that's the cliff notes (y) ]

So today was work smarter not harder , I think. Critiques as always are welcomed encouraged and not always laughed at and ignored later.

Focus n drive were on point , that thing on the edge of the void didn't like being held back but the chains and locks on the cage held so ... I think this worked out ok

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

Deadz -
Warm up - ebx10 135x5 225x4 315x3 365x2
Work - 405#x5x5x5x5
Amrap - 405#x5+1 +20lbs next session
Singles - 425x1 445x1 465x1 475x1

Box Squats - mid box aka comp height
Hip, Back, Knee check - 150x2 240x2 290x2
Work - 330x6x6
Up to single - 380x3 400x2 420x1x1

RDL - Got to add good weight to these with the reduced volume and moving good mornings -
Work - 225# 3xamrap - 10 - 10 - 10 add 10#

SDL - 225# 3xamrap - 10 - 10 - 8+1+1 add 10#

Pull Throughs - 2 red minis stretched across dl platform - at the distance ive got em stretched 70-75 inches i get roughly 50# per band
4x12

Abs - 2x30 bent leg lifts - 2x30 reverse crunches

 

[monsoon]

Still some significant volume there.

 

[Yano]

Still some significant volume there.

ive always had issues with volume , if i dont work til im ready to drop i feel like i havent done enough. not a great trait to have.

 

[jipped genes]

ive always had issues with volume , if i dont work til im ready to drop i feel like i havent done enough. not a great trait to have.

Yeah, that is great. I am stuck between weight lifting and Boxing/Muay Thai and BJJ. I never work to failure because I have to train the other the next day. I appreciate your dedication.

 

[Yano]

Yeah, that is great. I am stuck between weight lifting and Boxing/Muay Thai and BJJ. I never work to failure because I have to train the other the next day. I appreciate your dedication.

I'm not a boxer but I got to train for a while when I was younger at it. Grandfather was a golden gloves boxer , he knew some guys at Costellos in Paterson so he would take us there some times. I'm ok in a warehouse or parking lot against your average ham n egger but a real boxer would open me up like a can of corn lol

 

[jipped genes]

I'm not a boxer but I got to train for a while when I was younger at it. Grandfather was a golden gloves boxer , he knew some guys at Costellos in Paterson so he would take us there some times. I'm ok in a warehouse or parking lot against your average ham n egger but a real boxer would open me up like a can of corn lol

Oh I am not a boxer either, i just pretend to be one as I am old, slow, weak and cannot see HAHA. I started old and got tuned up sparring with young cats yesterday. When I started I was 40 lbs heavier and lost a bunch of mass so I could last 3-4 rounds...hell one full round without gassing.

You put all your physical effort into iron. Much respect.

 

[genetic freak]

I think your volume looks good brother. I do not count warm ups in volume unless you are one of those guys who treats warm ups like working sets. You know those guys. Just because it is lighter, they think it is a warm up set, but they took it to failure or near failure. Sorry, that is a working set.

Your warm up sets are perfect feeder sets and resemble what I do. For example, I might do 7 warm up sets for hack squats if I go up to 7 pps, but it is only 20-25 total reps over those 7 sets.

 

[Yano]

I think your volume looks good brother. I do not count warm ups in volume unless you are one of those guys who treats warm ups like working sets. You know those guys. Just because it is lighter, they think it is a warm up set, but they took it to failure or near failure. Sorry, that is a working set.

Your warm up sets are perfect feeder sets and resemble what I do. For example, I might do 7 warm up sets for hack squats if I go up to 7 pps, but it is only 20-25 total reps over those 7 sets.

Hell yeah !! I get a bit confused with hypertrophy so im never sure whats the best , most of my worlds always revolved around singles n triples. Thanks man !! I need all the help I can get , always appreciate any and all advice as I learn.

An no i dont really count the warm ups ,, those are just to get me where I need to be for the work load ,, at 54 I cant just jump into anything heavy without taking time to get there , ill end up in a pile on the floor.

 

[Yano]

Jan 8th '24 Yanopertrophy
Lower
201 bodyweight
1195 cals headed to 2700
45 min cardio split into 3 sessions

Today went well , still finding a sweet spot between workload and recovery for lower , see how this goes.

Great focus and energy , intensity was there. I got no complaints at all. Got a solid start to the 5x5's for deads , stick to the program one day , pull singles on the other ,, thats the plan for now , see what happens with my scattered thoughts ... squirrel !!!

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

Lifts -
Deads - Rubber met the road on these
Warm ups - ebx10 135x3 225x3 315x3 365x3 405x3
Work - 425x5x5x5x3+1+1
Amrap - 425x1x1

Low Box Squats SSB -
Hips/Knees - 150x2 240x2 330x2
Work - 350x6x6

RDL -
Work - 235# 3x - 10 - 10 - 8+1+1 - Add 10#

SDL -
Work - 235# 3x - 10 - 10 - 7+1+1+1 - Add 10#

Quad Extension -
Work - knee felt pretty good still
115x10
120x10
125x8+1+1

Ham Curls - 90# 3x - 10 - 8 - 5+1

Pull Throughs - double red mini - 4x12
Abs - 2x30 bent leg lifts - 2x30 rev crunches

 

[Yano]

Jan 9 '24 Yanopertrophy
Short upper
200.1 bodyweight
1770 cals headed to 2700
45 min cardio

Today was short n sweet , ol lady had to head to the one kids house to babysit a sick one while they worked and I had a couple here that weren't we usually watch while the middle daughter is at work. Oy Vey ...

Good focus , good energy good drive , just no time. See if i can get in some late night work depending on the ol ladies mood when she gets home.

Bench - these were good shit , all work at 280 damn
Warm up - ebx10 135x5 185x5 225x5
Work - 280x5x5x3+1+1x1+1+1
Amrap - I had gassed out on the 4x5 so i took a good 3/4 min pause and hit some singles - 280#x1x1x1

Incline - 40#db - no more micros so high reps x4 sets - 18+1+1 - 18+1+1- 17+1+1 - 15+1

Curls - #85 3xamrap - 10 - 8 - 7

Chins - 6x6
Bands - pull aparts choked red mini - 4xamrap
21 - 20+1+1 - 18+1 - 15

Abs - 2x30 bent legs - 2x30 rev crunches

 

[Yano]

Jan 10 '24 Yanopertrophy
Lower
199.9 bodyweight
1245 cals headed to 2700
45 min cardio - 3/ 15 min sessions

In the timeless words of that great American philosopher Ric Flair - WOOOOOOOO!!!!!

Focus was on , intensity was there , fire in the forge was stoked and hotter than hell. It all clicked well I got nothing to bitch about.

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

Lifts -
Mid Box Squats - comp height
Warm ups - ebx10 150x5 240x5
Work - 4x5 300#x5x5x5x5
Work plus - 1x5 350#x5
Singles - 400x1 420x1 440x1 460x1*pr since injury

Deadz - doubles
Warm up - 135x2 225x2 315x2 405x2
Work - 6x2 425#x2x2x2x2x2x2

Good Mornings - #225 3xamrap - 10 - 10 - 8+1+1 - add 10#

Front Skwatz - backward ssb - #180 3xamrap - 10 - 9+1 - 8+1+1 - add 10#

Zercher - #160 3xamrap - 10 - 9+1 - 7+1+1+1 - add 10#

Standing Calf Raise - ssb #325 3xamrap - 18 - 15+1+1+1 - 14+1+1+1

Quad Extensions - #125 3xamrap - 10 - 10 - 8+1+1 - add 10#
Ham Curls - #90 3xamrap - 10 - 8+1 - 7

Pull Throughs - looped double red mini - 4x12
Abs - 2x30 bent leg lifts - 2x30 reverse crunches

 

[Yano]

Jan 11 '24 Yanopertrophy
upper
197.7 body weight
1450 cals headed to 2700
45 min cardio - 3/15 min sessions - avg speed 23/24 distance is a little over 5 miles session

Today was an odd day , never felt like I got any work done til it was over and I looked back on it .. not a bad day at all.

Good focus , intensity , tried a few different things and worked on breaking the bench plateau a bit. Damn good day all around.

Bench - 285+ more weight less reps today been stuck at 275/280 for a while so we're gonna push some lower reps with higher weight for a few sessions n see what happens.
Warm up - ebx10 135x5 185x5 225x5 245x5 265x5
Work - 6x2 - 285#x2x2x2x2x2x2
Singles - 295x1 300x1 305x1 310x1

Close Grip Bench - 205# 3xamrap - 9 - 7+1+1 - 5+1

Chest Supportedish row things - Ok we were talking about traps and what lifts hit em and what doesn't and he showed me where rows hit upper traps better than shrugs sooo I wanted to see how they felt - set up bench , fucked around with some 6x6 and the angle a bit ,, works ok , but its not the most comfortable due to having to straddle the bench
Set up to find a weight - 65x10 - 75x10 - 85x8+2 - 95x7
so we'll start with 95 and go from there

PS oddest pump in the fucking world ,, back of my head and my neck are blown up like a deer in rut

Shrugs - #315 3xamrap - 7+1 - 5+2 - 5 pause +1 +1 oy vey

Side Delts - 20# 3xamrap - 10 - 8 - 6+1+1
Front Delts - 20# 3xamrap - 8 - 6+1 - 5+1 pause +1 +1

Curls - #85 3xamrap - 10 - 7+1 - 6+1

Chin ups - lowered band 2 holes - 6x6
Band Pulldown/Apart - 4xamrap - 27-25-24-20

Abs - 2x30 reverse crunch 2x30 bent leg lifts