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

Yano

Yano

VIP Member
Sep 18, 2022
826
774
Nice work brother!

Next time you want to bring the calories up, I would suggest doing one high day vice 3 days slightly above maintenance. On the high day, keep the diet the same, but add in 300-500 grams of carbs for glycogen replenishment. Almost guaranteed not to end up bloated and watery, if you are leaner than 15% BF. You will be really tired though.

I usually just eat a box of Mike and Ikes (100 grams of carbs), a can of Great Value Apple Pie Filling (168 grams of carbs) and some sweat potato or bananas for the extra carbs. I used to eat Grape Nuts until it sent my hematocrit/red blood cell count sky high. Way too much iron in Grape Nuts.
Oh I am far from 15% haaaahah like 25% maybe I've never been a bb , lifted for track n field and football , then got into pl , I aint never been pretty.

Thanks man , and thanks for the tips , I'm not opposed to a poptart i do like me some apple pie filling and pumpkin pie works good too , sweet tatos we got right in the cabinet. With the grand kids around theres always bananas apples raisins for quick carbs n sugar too.
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Jan 26 '24 Yanopertrophy
Lower
205.7 body weight
1380 cals headed to 2700
45 min cardio - 3 / 15 min sessions

WOOOOOOOOOO!! ,,, that about sums it up.

Great focus and intensity today , head was where it should of been. Cut down the volume today so I could bring the weight up on the bar for some good singles and it all went well.

Finally back to where we were pre injury , I feel smashed today body n cns , but i don't feel hurt or beat up if that makes sense to any one , just a good heavy work day.

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

Lifts -
Deadz - warm up to singles - infinity and beyond
Warm ups rolled right into work no stop or seperation really
ebx5 135x5 225x5 315x4 405x3 455x2 495x1 545x1*pre injury pr ,, were back home


Skwatz - high box build up and singles
ebx5 150x5 240x4 330x3 420x2 445x1 470x1 475*1 new pro post injury no video ol lady was up with the kids by now

RDL - #275 3xamrap - 10 - 8+1+1 - 7+1+1+1

SDL - #275 3xamrap - 8+1 - 7+1 - 6+1+1

Pull Throughs - double looped red mini - 4x12
Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Jan 29 '24 Yanopertrophy
Lower
205.6 body weight
1578 cals headed to 2700 - proteins been high 240-260
30 min cardio - saved some cals so the refeed wouldn't be so high

Today was a grinder , everything felt heavy as fuck. Got in some good work , intensity was up , focus was there and I had a head n belly full of fire ,, just couldn't seem to generate any decent speed on the bar , ate into the 4x5 reps for sure.

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

Lifts -

Deadz - #455 - Heavy n slow today just a hard time getting speed on the pulls - definitely added up on the fatigue side of things.
Warm ups - ebx5 135x5 225x4 315x3 405x2
Work - #455x5x5x3+2x3+1+1
Singles/Amrap - #455 was not moving - pulled the quarters -
#405x6+1

Skwatz - #400 ssb - These moved better than the Deadz for sure.
Hip and knee love up - ebx2 150x2 240x2 330x2 380x2
Work - #400x2x2x2x2x2x2

RDL - #295 brought these up #20 - 3xamrap - 10 - 7+1 - 6

SDL - #295 brought these up #20 - 3xamrap - 8 - 5+1+1 - 5+1

Quad Ext - #145 - 3xamrap - 14 - 12 - 10
Ham Curls - #100 - 3xamrap - 8+1+1 - 6+1+1 - 6

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

Yano

VIP Member
Sep 18, 2022
826
774
Jan 30 '24 Yanopertrophy
206.7 body weight
1908 cals headed to 2700
45 min cardio - 3 / 15 min sessions

Today I switched up a few things and had some some , broke out the bands and chains but kept things progressive for the hypertrophy side of things .. I think it works that way .... For the most part i'm Hypertroretarded and learn as I go.

Fuck today was fun regardless , damn good day !! Plenty of energy , good focus , intensity was back and worked to get some speed on the bar.

Bench - bands n chains progressive speed work
20 in chains - 150 in bands dynamic - never choked the chains up so i shorted myself 20lbs never realized til i saw it on the video -
Warm up - chains ebx10 chains/mini/ebx10 chains/2xmini/ebx10
Work - 135/170x5 - 155/170x5 - 175/170x5 - 185/170x5 - 190/170x5
Singles/Amrap - 225/170x1 245/170x1 250/170x1 255/170x1
Then we went back down the ladder
225/170x3
205/170x5
185/170x4+1
135/170x4+1
My tiddies be painin me

Spoto Press - left the dynamic on 3xamrap - 135/170x8+2 - 155/170x8 - 175/170x6

Shrugs - worked up into these seeing how my hip felt - it all went well -
Work up - 135x5 225x5 315x5
Work - 365x6x5x4+1

Delts - Seated sides no support - #25 - 3xamrap - 10 - 8+1+1 - 5+2+1

Curls - elbow and bi are still spongey as fuck - feeder sets
3x10 - #30 - 10 - 10 - 10

Bent Rows - careful and slow feeders as well - 135x8 140x8 145x8

Band pull downs - triceps - double looped red mini - 4xamrap
24+1+1 - 22 - 20+1 - 16+1+1+1

Abs - 4x30 bent leg lifts
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
Nice work brother! On those days I feel a little CNS fatigue, I increase my calories by 20% for the day. Usually takes care of it. Helps prevent the CNS fatigue hangover you likely felt the next session too where everything felt heavy.
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Nice work brother! On those days I feel a little CNS fatigue, I increase my calories by 20% for the day. Usually takes care of it. Helps prevent the CNS fatigue hangover you likely felt the next session too where everything felt heavy.
Just what I did hah ! I need 210 a day ive been going up to 240 to 260 .. maybe thats not 20% but its a good jump and it helps with my recovery for sure. Ive got 4 more weeks of this hypertrophy block then it will be maintenance for a while during the cruise and then its back to 4 day Conjugate , fill up my Zelda strength meter.
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Last single of yesterdays band work - I forgot to choke the chains up so I shorted myself like 18-20 lbs .. didnt realize it til after I watched the playback

255 on the bar , couple tens n a five on the outside , shite angle - 170 in bands n chains - should of been 190 but im an idiot

so this totals #425 - don't count for anything being its not all plates but this would of come down and killed me last year for sure.

 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 1 '24 Yanopertrophy
Upper
205 body weight
1785 cals headed to 2700
45 min cardio - 3 / 15 min sessions

Good solid work day , upper is sore and beat up debating just working 3 days of lower next week and deloading upper , see how I feel after a few days rest.

Good focus and drive , intensity was up just fighting a sore shoulder/delt , the elbows still spongy feeling so i can't row or curl proper so the deload idea is looking pretty good.

Bench - ran 5 to singles today -
Warm up - ebx10
Work - 135x5 185x5 225x5 245x5 265x5 285x5
305x3 310x2
Singles/Amrap - 315x1 320x1 325x1

JM Press - #185 - 3xamrap - 8 - 6+1+1 - 5+1

Incline DB - #40 - 3xamrap - 20 - 18+1+1 - 15+2+1+1+1

Shrugs - #365 - 5+1+1 - 5 +1 - 5

Delts - seated - #20 - 8+1+1 - 6+1+1 - 6

Bands - double looped red mini pulldowns stiff arm -
25 - 24 - 20+1+1 - 18+1+1+1

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

Yano

VIP Member
Sep 18, 2022
826
774
Feb 2 '24 Yanopertrophy
Lower
2075 cals headed to 3000
205 body weight
45 min cardio in 3 15 min sessions

Today went good til it didn't then I got up and came upstairs.

Good focus good energy fire was burning hot for a while then the CNS took a shitter and here we are

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

Lifts -
Deads - triples down to singles -
Warm up - ebx10
Work - 135x3 225x3 315x3 405x3 455x3
Singles - 475x1 485x1 495x1

Skwatz - doubles to infinity
Doubles - 150x2 240x2 330x2 380x2 400x2
infinity - 420x1+1 430x1+1 435x1+1

RDL - bumped these up to #315 - lookin back not so bueno
Work - 315x4
Seizure

Ended up on the floor for a while , I was strapped into the bar due to my elbow.

I torqued the right arm pretty good i guess when i went over right elbow and i aren't really on speaking terms at the moment.

Scraped my leg a bit .. all in all not so bad nothings broke or that fucked up ,, just my pride n ego.

Looks like the deload starts early.
 
T

Trip

VIP Member
Oct 22, 2022
224
197
lol on the video, that getting mindset ready to go....we all do and chuckled to C

I had to remind myself to do it today cause by god it helps, lol
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 5 '24 Yanopertrophy
Deload lower
207 body weight
2000 cals headed to 3000
45 min cardio split 3/15 min

As hard as it was to stick to the plan that's just what we did today , deload.

Focus was there , intensity , all the good stuff just stuck with the deload instead of going full ham.

Pushed main mover a bit , couple light accessories and called it good. See if that does a body good. Grampy's a bit beat up.

Stretches -
Knees to chest 4x20 count hold
Pelvic raise 2x20
Pelvic tilt 2x20
Dead bugs 2x20
Bird dogs 2x20
Cat cows 2x20

Lifts -
Deadz - main to singles above #455
Warm up - ebx5 - 135x3 225x3 315x3 405x3
Work - #455x5x5x4+1x3+2
Extra Credit - 455x2 465x1 475x1 485x1
Back down the ladder - 475x1 455x1 405x5+1+1 and done

Pull Throughs - double looped red mini 4x12
Abs - 4x30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 6 '24 Yanopertrophy
Upper deload
207.5 body weight
1985 cals headed to 2700
45 min cardio - 3/15 min sessions

Deload rolls on , had some fun today with main mover ,set up the bands n chains again , made sure they were choked right this time.

Good solid quick day in and out , drives there , focus , good intensity what I got to use of it with the short program. Fun day.

Bench - fun with bands n chains -
Double looped red mini's - #75 each side /2 = #150
Chains - proper height this time to clear the floor #40
Fun Time -
Warm up - ebx10 eb/2x10 135/2/chx5 185/2/chx5
Work - 205/2/chx5x5x5x5 - #395 at the top
Extra credit - 215/2/chx3 220/2/chx1+1 225/2/chx1 - #415 at the top - last rep damn near killed me what a grinder too bad the ol lady wasn't home to get it on her phone.

Standing OHP strict - #135 3xamrap - 8 - 6+1 - 4+1

Band Pull Down / Apart - choked looped red mini - 4xamrap - 28 - 25 - 20 - 16+1+1
 
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