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

Yano

Yano

Member
Sep 18, 2022
75
79
Ok caught up to date on the posted work outs , this is from today ,, I should probably put a date on these damn things.

Dynamic Lower

Today was a good one , solid energy , hard getting wind once I got gassed but nothing a lil extra time between sets didn't fix. Have to add back in one more accessory hopefully next week I'll be back to 100% , I need to get some RDL work in and just don't have enough gas in the tank yet.

Banded Skwatz - 2 bands 100# - ebx10 eb/2x2 150/2x2 240/2x2 260/2x2x2x2x2x2x2x2x2 - 360 at the top

Banded Deadz - 2 bands 75# - 135/2x2 225/2x2 285/2x2x2x2x2x2x2x2x2 - 360 at the top

GM - back to 10 reppers on these - 200x10 205x10 210x10 215x10

Bent Rows - 185x10 190x10 195x10 200x10

Abs - Leg Lifts 4x15
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max upper

Today went well , no big surprises , everything moved well , felt good n solid. Ive kept the same rotation of lifts for a couple weeks now as Ive gotten back to myself , next week I'll start swapping in and out some of the accessories again.

Bench - EBx10 135x3 185x3 225x3 245x3 265x3 275x1 280x1 285x1 290x1

Spoto - 155x10 165x10 175x10 180x10

JM - 105x10 110x10 115x10 120x10

Shrugs - 185x10 195x10 205x10 215x10

Hammer Curls ez - 40x10 45x10 50x10 55x10

Curls ez - 50x10 55x10 60x10 65x10

Push ups - swapped these out for abs today - 4 sets of 10
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max Lower

Damn Good day , everything felt good n solid , intensity was there. First time trying to go heavy since covid , I got no complaints and I'm not that far off from where I want to be really.

Box Squat - high box ssb - ebx10 150x3 240x3 290x3 330x3 380x3 420x1 440x1 450x1 460x1 - Pr for these is 550 mid blast so I feel ok about 460 to be honest. Might of squeezed a bit more out of it but it's just me here and I got no one to pull plates on a fail

Front Skwat backward ssb - worked these in 5x5 today - 150x5 200x5 220x5 240x5 250x5

RDL - its been 4eva so I started light - 135x10 185x10 205x10 225x10

GM - 150x10 200x10 220x10 240x10

Abs - Leg Lifts 4 sets of 10
 
Yano

Yano

Member
Sep 18, 2022
75
79
Not a bad day at all , solid work and got it in before the rug rats swarmed. Ive got everything rocking now in 4 sets of 10. See how this treats me in my old age ,, I never had much luck with sets of 10 , Ive always been more of a 5-8 guy but we shall see.

Flat Bench w chains - ebx10 135x3 185x3 225x3 225/40x3x3x3x3x3x3x3x3x3 = 265 at the top - raised these 10bs from the last couple of weeks.

Spoto - 190x10 195x10 200x10 205x7x3

JM - 105x10 110x10 115x10 120x10

Shrugs - 185x10 195x10 205x10 215x10

Standing OHP - been more than 10 hot minutes since I even tried these - 90x10 110x10 115x10 120x10

Hammer Curls ez - 40x10 45x10 50x10 55x10

Curls ez - 55x10 60x10 65x10 70x5x5

Abs Twists - 45lb plate - 4 sets of 10
 
Yano

Yano

Member
Sep 18, 2022
75
79
Dynamic lower

Good shit today , felt solid energy was there feeling better by the day.

Deads 2 bands - 135x2 225x2 225/2x2 285/2x2x2x2x2x2x2x2x2 - 360 at the top added 10lbs to these

Box Skwatz - 2 bands - 150/4x2 240/4x2 300/4x2x2x2x2x2x2x2x2x2 - 360 at the top

GM - seated - where do you put your cock n balls during these GD things .. holy nutcracker suite - 150x10 170x10 190x10 200x10

RDL - 185x10 205x10 215x10 225x10

Rows - 185x10 190x10 195x8x2 200x5x5 - started running out of gas just at the end

Abs - Leg Lifts 4x10
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max Upper

Good solid day nothing to brag up really but nothing to complain about either. Stuck to the template today and set n rep scheme everything felt good.

Bench - 1 rm - ebx10 135x3 185x3 225x3 245x3 265x3 275x1 280x1 285x1 290x1

Spoto - 5x5 -185x5 205x5 215x5 225x5 230x5

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

Shrugs - 4x8 -185x8 205x8 215x8 225x8

Seated Incline - 4x8 - 140x8 145x8 150x8 155x8

Hammers - 4x10 -40x10 45x10 50x10 55x10

Curls - 4x10 -55x10 60x10 65x10 70x10
 
Yano

Yano

Member
Sep 18, 2022
75
79
Tonight felt good , plenty of pizzazz and hutzpah. Got some solid work done in a timely fashion no dragging ass.

Deads - 135x3 225x3 315x3 365x3 405x3 425x3 445x1 455x1 465x1 - wanted to at least try n beat my meet pull with an over load before I got gassed so I pulled off the small shit back to 455 then I added on 2 bands that adds 75 lbs - Biggest thing about this ,, no fucking s traps ,, hands holding really well lately - 530x1 at the top

Front Box Squats with backward SSB - I don't know if these are even a thing hahaah trying to come up with variations and this popped into my head as a why the fuck not try it -- Odd lift for sure , your chest is compressed and screaming for air and to get the weight off after the first couple reps even with using the bench for a box.
200x5 250x5 290x5 310x5 330x5

GM's - 200x12 220x12 230x6x6 didnt rack just had to get air 240x6x3x3 no rack just air

Standing BB Rows - Been forever since I did these and it shows so they are back in rotation some where - 65x12 75x12 80x12 85x12

Push ups today instead of abs - 4 sets of 12
 
Yano

Yano

Member
Sep 18, 2022
75
79
Dynamic Upper

Hit it like today was the beginning of it all day one block one , lets go !

Good energy today decent strength and kept it through til the end. all in all no complaints.

Bench - 50%+25% 9x3 - no way to measure the bands looped like this my guess is I was over by 5 or 10 lbs they felt tight - ebx10 135/2x3 155/2x3 180/2x3x3x3x3x3x3x3x3x3 - 275 at the top

Spoto - Back to the 20 rep sets - 145x20 150x20 155x20 160x20

Close Grip flat bench - 135x10 140x10 145x10 150x10

Standing Row - 65x10 75x10 85x10 90x10

Seated OHP - 90x10 110x10 115x10 120x10

Push ups - 4 set of 12
 
Yano

Yano

Member
Sep 18, 2022
75
79
Dynamic Lower

Ok alright and WOOOOOOOO! Today was a good day added in some new n funky and had fun with it. Good energy through out no complaints.

Box Skwats Chains n Bands - 8x2 50%+25% = 337 I rounded up to 340 and went with it. Chains n bands with that set up give me 100lbs ebx10 150/2/chx2 240/2/ch/2x2x2x2x2x2x2x2

Chair Deads - never done these before started out light and got a couple vids to see how bad the form is - 8x2 135x2x2x2x2 185x2x2 205x2x2 225x2x2

Good Mornings - 4x10 160x10 210x10 230x10 250x10

RDL - 4x10 - 185x10 205x10 215x10 225x10

Zercher Squats - 4x10 - never done these either , they are interesting. It will take time to find a decent spot in the crease of my arm for the bar but I like em - 135x10 155x10 175x10 185x10

Abs - Leg lifts 4 sets of 10
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max Upper

Today went real good , put an extra 5lbs on the bench. It all went well and felt solid.

Bench - ebx10 135x3 185x3 225x3 275x3 280x1 285x1 290x1 295x1

Board Press w 40# chains - 2 board went with 2 board cus i been doin alot of spotos lately which are like an invisible 1 board ya know - 185/chx5 205/chx5 215/chx5 225/chx5 230/chx5 = 270 at the top

JM Press - 120x10 125x10 130x10 135x10

Shrugs - 185x8 205x8 225x8 235x8

Delt Raises - the bird flappy things - 15x10 20x10 25x10

Push ups - 4 sets of 15
 
Yano

Yano

Member
Sep 18, 2022
75
79
Max Lower

Today went well made back some ground on the box squats every thing felt solid , good energy felt groovy all around.

The chair deads n zerchers tore my back up pretty good so ill save them for dynamic day for a few weeks and work up into em.

High box Skwat - ebx10 150x3 240x3 330x3 380x3 420x3 470x1 490x1 500x1*

Front Skwats off box - 170x5 200x5 240x5 290x5 330x5 - raised the opener 20lbs didnt get any on the top

GM's - went heavy on these and stuck with 5x5 - 250x5 270x5 290x5 310x5 330x5

Bent Rows - 185x10 190x10 195x10 200x10

Abs - Leg Lifts 4 sets of 15
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,256
1,392
I think the best thing reading your log is nearly every single day is a good day. Lifting is so much more enjoyable when you are winning all the time. Not to mention, you maximize gains.
 
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