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

T

Trip

VIP Member
Oct 22, 2022
224
197
Yano, u r a beast

how long are your workouts
 
Yano

Yano

VIP Member
Sep 18, 2022
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Feb 7 '24 Yanopertrophy
Lower deload
207.6 body weight
1822 cals headed to 2700
45 min cardio - 3/15 min sessions

Deloading glory , to infinity and beyond !!! or uh ,, some shit like that.

Good solid short day , had some fun and pushed high box a bit , worked deads as our accessory today and a couple of other lil things and called it good.

Good energy , good focus and intensity was there for sure , hard to get the chains back around it and in the cage with the short program but it's doable , at least I got the muzzle on it before it ate any one important.

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

Lifts -
Skwats - high box - ssb - triples to singles over #420
Warm up - ebx5 150x3 240x3 290x3 330x3 380x3
Work - 400x2 420x1+1 440x1 460x1 480x1 - pulled 20s added 40 in chains - no touch , why ,, i don't really know i just put em on , habit , out of o2 some shit ... 500x1*new pr since injury

Ok , ol lady for whatever reason forgot how to film squats for me so this is one shitty fucked up clip from hell haahahaha
--- What the vid does show at least is a horrible foot shift , I felt like I sat too far back and wasn't going to get the posterior chain drive i needed so i shifted feet to get em in closer ,, horrible horrible form --
500x1

425834458_686782866866533_8877468436664658309_n

Watch "425834458_686782866866533_8877468436664658309_n" on Streamable.
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Deadz - doubles to current working weight - #455
Build up - 135x2 225x2 315x2 405x2
Work - 6x2 - #455x2x2x2x2x2x2

Pull Throughs - double looped red mini - 4x12

Abs - 4x30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 8th '24 Yanpertrophy
Upper deload
208.2 body weight
1895 cals headed to 2700
45 min cardio - 3/15 min sessions total distance 15 miles

Today was a good day , managed to stick to the deload on the volume end of things ,, worked main mover in triples down to some singles.

Good intensity and drive , body feels good with the reduced volume and more rest , no complaints so far at all.

Bench - triples to singles above working weight - #280
Warm up - ebx10
Work - 135x5 185x4 225x3 245x3 265x3 285x3 305x2
Singles - 315x1 320x1 325x1 330x1

Standing OHP - #135 3xamrap - 8+1+1 - 7 - 4+1

Band Pull downs / aparts - choked looped red mini -
4xamrap - 28 - 24 - 20 - 16 rest pause 5 count + 3

Abs - bent leg lifts - 4x30
 
T

Trip

VIP Member
Oct 22, 2022
224
197
video looks good to me

cool you had focus and intesity, those are keys i look for
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
video looks good to me

cool you had focus and intesity, those are keys i look for
Oh yeah you dont get under that kind of weight with out a belly full of fire in the forge , end up squished like a bug on a bumper
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 9 '24 Yanopertrophy
Lower deload - Friday
208.3 bodyweight
1280 cals headed to 2700
45 min cardio - 3/15 min sessions

Nice quick day for the last of the deload , good drive n focus , nothing got to intense , hit main mover , shrugs for the accessory to get the back some work in and that was it other than pull throughs n abs.

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

Lifts -
Deads - triples to working weight - #455
Warm up and work - ebx5 135x3 225x3 315x3 405x3 455x3

Shrugs - progressive fun - 135x5 225x5 315x5 405x5x5x3*rep n set pr for these felt good

Pull throughs - double looped red mini - 4x12

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

Yano

VIP Member
Sep 18, 2022
826
774
Feb 12 '24 Conjugate
Max Lower Monday
208.2 bodyweight
1930 cals headed to 2700
45 min cardio - 3/15 min sessions

We all knew it was coming , back to Conjugate , ive been missing it lately more and more and since playing with my bands and chains a bit , I got an itch that i just gota scratch.

Good focus , good drive , good intensity today , not as strong a day as I was hoping for , deads died out quick i was hoping for a better final rep but ill take it and be happy.

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

Lifts -
Deadz - triples to singles
Warm up - ebx5 135x3 225x3 315x3 405x3
Work - 455x3 475x1x1 485x1 495x1
Finishers - 455x1x1 405x1x1x1x1x1

Good Mornings - #290 5x5 - #290x5x5x5x5x5

SDL - #275 - 4x8 - @275x8x8x8x8

Shrugs - #405 - 3xamrap - #405x5x5x5*first full 3 sets with 405 since injury

Pull Throughs - double looped red mini - 4x12

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

Yano

VIP Member
Sep 18, 2022
826
774
Feb 14 '24 Conjugate
Max Upper
208.6 bodyweight
1373 cals headed to 2700
45 min of cardio - 3/15 min sessions

WOOOOOOO! Train kept a rolling all night long !! Damn solid days work today.

Solid drive , focus was there , intensity was up and the fire was burning hot in the forge. If I found something to complain about I'd just be making as ass of myself.

Bench - Flat - triples to 1rm
Warm up - ebx10 135x5
Working up - added #40 chains - 135/40x3 185/40x3 205/40x3 225/40x3 245/40x3 255/40x3 265/40x3
Singles - 275/40x1x1 285/40x1 295/40x1 300/40x1*new pr after full working sets 340 at the top

PIn Press - low pins - from chest height - this is definitely where I need work - 5x5 #155x5x5x5x5x4+1

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

Bent Row - light work elbow took it well - #135 3xamrap - 8 - 8 - 5+1

Delt Raise - 20# 3xamrap - 10 - 8+1 - 6+1

Band Pull down/apart - choked looped red mini - 24 - 20 - 22 - 20

Abs - bent leg lifts x30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 16 '24 Conjugate
Dynamic Lower
209.3 bodyweight
1945 cals headed to 2700
45 min cardio - 3/15 min sessions

Today was fire ! Head full of hate belly full of fire and it all went off without a hitch.

Good drive , good focus , good speed on the bar throughout , I got no complaints.

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

Lifts -
Skwatz - 8x2 - #375 - 50% 1rm + 25% dynamic resistance - red minis and chains for resistance - #250 on the bar @#125 bands n chains
Warm up - ebx5 eb/2x2 eb/4x2 eb/4/chx2 150/4/chx2
Work - 8x2 - #250/4/chx2x2x2x2x2x2x2x2

Deadz - 8x2 - #425 - 50% 1rm +25% dynamic resistance - #275 on the bar + 4 red mini = #150
Warm up - 135/2x2 135/4x2 225/4x2
Work - #275/4x2x2x2x2x2x2x2x2

Zerchers - #225 3xamrap - 6+1 - 5 - 4+1

Good Mornings - #290 - #310 SSB - 3xamrap - 8 - 8 ( just felt too light so i added #20 and an extra set) 6 - 5

Bent Rows - I must of really fucked my bicep tendon/elbow I have to be super careful with these and really focus on engaging my back - see what I can add next session
#155 3xamrap - 8 - 8 - 8

Pull Throughs - double looped red mini - 4x15

Abs - Bent leg lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 17 '24 Conjugate
Dynamic Upper
209.2 bodyweight
1950 cals headed to 2700
45 min cardio - 3/15 min sessions

Train kept a rolling all night long. Good intensity good focus and drive , it all felt right proper.

Lift that needs the most work is def the low pin press , huge twang in my left front delt when I start the press , once I've got tension on it I'm good to go but that initial boom off the pins is going to take a while to build up for sure.

Bench - #270 at the top - 5x5 - 50% of 1rm + 25% dynamic tension = #180 on the bar + #90 /2 looped red mini bands [measured the bands close as I could for proper tension weight]
Warm up - ebx10 eb/2x5 135/2x5 185/2x5
Work - 190/2x5x5x5x5x5

Low Pin Press [dead stop] - #155 3xamrap - Will be working these for a while - 10 - 8+1+1 - 6+1

Spoto Press - #225 3xamrap - 10 - 7+1 - 5+1+1 - added 10 lbs and hit an extra set - #235x4+1

OHP - #135 3xamrap - 8 - 6+1+1 - 6

Side Delt Raise - #20 3xamrap - 10 - 8+1+1 - 5+1+1

Band pull down / apart - 4xamrap - stiff arm for rear delt - choked looped red mini - 25 - 22 - 22 - 18

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Feb 19 '24 Conjugate
Max Lower Monday
212 body weight
1710 cals headed to 2700
45 min cardio - 3/15 min sessions

Today was one of those days where everything starts out in the shitter and just keeps getting better and better as the work piles up.

Had the house to ourselves for a while today so I got to let the evil out of the box and have some fun.

Good drive , good focus , intensity was definitely there and got better and better as the work out went on.

Right side hip was stiff even after stretches and into main mover so we adapted a bit but we overcame and conquered so it's all good in the hood.
Stretches -
Knees to chest 4x20 count hold
Pelvic raise 2x20
Pelvic tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Deadz - Triples to singles - 1rm
Warm ups - ebx5 135x5 225x4 315x3 405x2
Work - 455x1x1x1 465x1x1 475x1 485x1 490 x1

Free Squat no box - ssb - ran some sets of 10 ,, fucking wow it's been a while - #200 x10 x10 x10 x8 x6

RDL - #295 3xamrap - 8 - 6+1 - 5+1+1

Shrugs - #405 3xamrap - 5+1 - 4+1+1 - 3+1+1

Looked at the bar in the rack and thought ya know its been forever since I've done Rack Pulls , let's start up high and see what happens ... took every damn plate and 2 packs of chains but we got it done !!

Rack Pulls - 4-5 in - for lock out - 405x5 455x3 495x2 565x1x1 615x1x1 655x1 695x1 705x1*Holy Grail of PR's

High Rack Pull for Lock Out - 705x1

428339678_7028918667162326_201610067646415307_n (1)

Watch "428339678_7028918667162326_201610067646415307_n (1)" on Streamable.
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Pull Throughs - double looped red mini - 4x15
Abs - Bent Leg Lifts - 4x30
 
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