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

Yano

Yano

VIP Member
Sep 18, 2022
684
583
Feb 21 '24 Conjugate
Max Upper
212.3 bodyweight
1985 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Some days are diamonds some days are stones , some days ya take your shot and fill the freezer some days ya just go home with cold hands .... today was one of those days.

Good focus head was in the right place just could not tap into the evil today.

Main mover was flat , power died out fast , no top end singles to speak of , just a shite day for strength.

Accessories went well I've got no complaints on those.

Bench - triples to singles over #280
Warm up - ebx10 135x5 185x5 225x5 275x5
Work - 285x5 295x3 305x2 315x1 320x1 325xfail

Low Pin Press - chest height - #175 3xamrap - 8 - 6+1+1 - 6

Spoto Press - #235 - 3xamrap - 8 - 5+1+1 - 4+1

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

Delts - #25 3xamrap - 10 - 8 - 6+1

Band pulldown / aparts - 4xamrap - 25 - 25 - 20 - 22

Abs - 4x30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
Feb 23 '24 Conjugate
Dynamic Lower
211 bodyweight
1470 cals headed to 2700
45 min cardio - 3/15 min sessions

Today was a real fun day , fire was burning hot , focus was there , head was in the right place. It all felt right proper.

Funny how dynamic days you work with lower weight but with the higher number sets and minimal time to rest and perform them ,, it kicks the shit out of you just as much as max days can.

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

Lifts -
Box Squats - 8x2 - 55% 1rm + 25% dynamic = 275 on the SSB + 130 in bands and chains
#405 at the top for working sets
Warm up - ebx10 eb/2x2 eb/4x2 eb/4/chx2 150/4/chx2 200/4/chx2 240/4/chx2
Work - 275/4/chx2x2x2x2x2x2x2x2

Deadz - 8x2 - 55% 1rm +25% dynamic = 300 on the bar + 140 in bands ( 4 red mini = 150 lil bump up )
#450 at the top for working sets
Build up - 135x2 135/2x2 135/4x2 225/4x2 275/4x2
Work - 300/4x2x2x2x2x2x2x2x2

Good Mornings - #310 3xamrap - 6 - 5+1 - 4+1+1

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

Bent Rows - #175 - 8 - 6+1 - 5+1

Pull Throughs - double looped red mini - 4x15

Abs - 4x30 bent leg lifts
 
T

Trip

VIP Member
Oct 22, 2022
224
197
lol, just figured out conjugated

u had good energy
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
Feb 24 '24 Conjugate
Dynamic Upper Saturday
1766 cals headed to 2700
45 min cardio - 3/15 min sessions

WOOOOO! Damn good day today. Dynamic went well , bar moved with some decent speed , worked main in a 5x5 again.

Good fire in the forge , intensity was up on accessories , decent focus and drive , I got no complaints.

Bench - 5x5 - 55% 1rm + 25% dynamic resistance = 195.25 +88.75 - rounded off to #285 in total bar and bands
Warm up - ebx5 eb/2x5 135/2x5 175/chx5
Work - 195/2x5x5x5x5x5

Low Pin Press - impingement is getting a bit better off the pin but Ive really gota watch my hand placement and angle of my elbows in relation to the bar on these -
#165 3xamrap - 8 - 6+1 - 5+1+1

Spoto Press - #235 3xamrap - 8+1 - 6+1 - 5

OHP - #140 3xamrap - 8 - 6+1 - 5+1

Delts - #25 3xamrap - 10 - 8 - 5+1+1

Band Pull downs - double looped red mini - 4xamrap - 25 - 25 - 20 - 15+5

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

Yano

VIP Member
Sep 18, 2022
684
583
Feb 26 '24 Conjugate
Max Lower Monday
208.2 body weight
1924 cals headed to 2700
45 min cardio - 3/15 min sessions

Solid day today , everything was right fucking on. Head was in the zone , intensity was there , strength was up and felt proper. Great fucking workout all around.

Had some fun pushed a bit more and came out the other side smelling like a sweaty dirty rose covered in chalk.

I'll be rotating mains and accessories every 2 depending on what needs work and what I feel is going to help correct the weak area best.

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

Liftz -
Deficit Deadz - 1 Plate roughly 1" 3/4 - triples to max single -
Been forever since I've done these wasn't sure how far I was going to get.
Warm up - ebx5 135x5 225x3 315x3 405x3
Work - 455x2 465x1 475x1 485x1 500x1 510x1* pr for these

#510 Deficit

Watch 430284930_6881375268656831_1443790336245585353_n | Streamable

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Seated GM - #200 - 3xamrap - 8 - 6+1+1 - 4+1

RDL - 5x5 progressive - first time hitting these heavy since I took the digger and ended up on the floor , they went well.
225x5x5 felt real good started adding some weight to see. 275x5 315x5 325x4+1

Rack Pulls - Doubles n singles from knee height - Lowered the hooks to the proper height for these now that I know my shits not going to just blow apart under load.
405x2 495x2 565x2 615x2 655x1 675x1 695x1 710*pr

#710 Rack Pull

Watch 429974211_7389516157771457_200624521284441373_n | Streamable

Watch "429974211_7389516157771457_200624521284441373_n" on Streamable.
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Pull Throughs - double looped red mini - 4x15

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

Yano

VIP Member
Sep 18, 2022
684
583
yeah, u mf'r

thats ungodly weight to me
Thanks man , you can do it too , anyone can just takes time , brute force ignorance and a whole lot of Ibuprofen haahaha.

For my age bracket and weight class world record deadlift is 505 , I missed a 545 pull last year destroying my back so my insane goal this year is to hit my opener , the WR , and then try for an official 3x bodyweight pull at around 600 or a little over.

Likewise the squat record is sitting at 475 right now , Ive hit 500 off the box at competition height so I just have to keep working and get that out from under me and I should be set.
 
T

Trip

VIP Member
Oct 22, 2022
224
197
Once upon a time Yano. I am 65, 30 years, and 11 surgeries past my prime....I am worker bee verse oxen or bull....
 
Yano

Yano

VIP Member
Sep 18, 2022
684
583
Once upon a time Yano. I am 65, 30 years, and 11 surgeries past my prime....I am worker bee verse oxen or bull....
55 here , been cut a few times , few holes put through me , shattered my left leg , smashed orbital socket and a crooked head , had a stroke ... what don't kill us just makes us stronger. I'm just not ready to rest yet ,, I call it dedicated to a goal ,, wife calls it ignorant and pigheaded :D
 
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