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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
Feb 28 '24 Conjugate
Max Upper
208 bodyweight
1720 cals headed to 2700
45 min cardio - 3/15 min sessions

First day of the new rotation for upper. Everything went well , good focus and energy , intensity started a bit off but was fired up by the time i got to working singles on the main mover.

Odd day body wise , beat myself up and worked until fail like I always do but I now that I'm back up here and sitting down with a coffee I feel tired but like I didn't work out yet if that makes sense ... really odd body buzz / head feeling , like i'm standing in water up to my chest and the waves are just moving me back and forth.. sort of waiting for the hammer to fall.

Main Mover -
Incline Bench - triples to 1rm - been a while wasn't sure how far up the ladder I was going to get so there's a bit of fluff starting off -
Warm up - ebx10 135x5 155x3 175x3 185x3 205x3 225x3
Double and singles - 235x2 245x1 250x1 255x1 260x1 265x1*pseudo PR because we didn't have one to work off.

JM Press - #185 3xamrap - 8 - 5 - 4+1+1

Incline DB Press - #40 yeah yeah i need minis and micros i'm open for donations :love: - 3xamrap - 20 - 16+1 - 10+2+1+1

Bent Rows - #175 5 x 5 - hard as hell getting just my back to engage today really had to focus not to pull with my arms -
#175x5x5x5x4+1x3+1+1

Light Curls - first time hitting any kind of curls since fucking up the right bicep/elbow tendon n such - kept it very light and just got a bit of a pump going to get some blood in there see how it all feels.
Hammer Curls - #25 - 10 - 10 - 10
Curls - #25 - 10 - 10 - 10

Bands - Tricep Pressdowns - double looped red mini / choked - 4xamrap - 30 - 28 - 25 - 23

Abs - 4x30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
March 1 '24 Conjugate
Dynamic Lower
210 bodyweight
1995 cals headed to 2700
45 min cardio 3/15 min sessions - 5 miles each

Damn good solid day today , everything clicked and felt great. Plenty of fire in the forge , intensity was there on the accessories , felt recovered and raring to go. 10/10 ⭐

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

Lifts -
Deficit Deadz - 8x2 1 plate - 60% 1rm + 25% dynamic = 327 + 137 - did some rounding off , 330 on the bar 150 in bands = #480 at the top
Warm up - ebx5 135/2x2 225/4x2 315/4x2
Work - 330/4x2x2x2x2x2x2x2x2

Box Squats - comp height - 8x2 - 60% 1rm +25% dynamic = 300 on the bar + 125 bands/chains = #425 at the top
Build up - eb/4/2x2 150/4/2x2 240/4/2x2 290/4/2x2
Work - 300/4/2x2x2x2x2x2x2x2

Seated Good Mornings - #220 3xamrap - 7+1 - 6+1+1 - 5+1

RDL - #325 3xamrap - 6+1+1 - 5+1+1+1 - 4+1+1

Shrugs - #405 3xamrap - 6 - 5+1 - 4 +1

Pull Throughs - 4x15 - double looped red mini

Abs - 4x30 bent leg lifts
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
March 2 '24 Conjugate
Dynamic Upper Saturday
210.2 bodyweight
1859 cals headed to 2700
45 min cardio - 3 / 15 min sessions - 5 miles each

Today was a good day , engines were firing on all cylinders , intensity was there , mind was in a good place. I got no complaints.

Main Mover - Close Grip Bench 5x5 - 60% 1rm + 25% dynamic = 213 on the bar +89 bands / chains - rounded off to 215 +90/95 for a total of 305/310 at the top
Warm up - ebx5 eb/4x5 135/4x3 185/4x3 205/4x3
Work - 215/4x5x5x5x5x5

Incline DB Press - #40 3xamrap - 20 - 16+1 - 14+1+1

JM Press - #185 3xamrap - 6+1+1 - 5+1+1 - 4+1+1 - added 5# - 190x3

Bent Rows - 3xamrap - had a hard time engaging my back properly last session so i dropped the weight and worked up progressive
135x8 - 145x8 - 150x6+1+1 - 155x5+1 - form broke here

Curls - 3x10's EZ Bar - worked these easy as the bicep heals - felt ok today
35x10 - 40x10 - 45x10

Delt Raise - Side - 25# 3xamrap - 8+2 - 8 - 6+1+1

Tricep Pressdown - 4xamrap - double looped choked red mini - 25 - 22 - 21+1+1 - 16+1+1

Abs - 4x30 Bend Leg Lifts
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
Feb 28 '24 Conjugate
Max Upper
208 bodyweight
1720 cals headed to 2700
45 min cardio - 3/15 min sessions

First day of the new rotation for upper. Everything went well , good focus and energy , intensity started a bit off but was fired up by the time i got to working singles on the main mover.

Odd day body wise , beat myself up and worked until fail like I always do but I now that I'm back up here and sitting down with a coffee I feel tired but like I didn't work out yet if that makes sense ... really odd body buzz / head feeling , like i'm standing in water up to my chest and the waves are just moving me back and forth.. sort of waiting for the hammer to fall.

Main Mover -
Incline Bench - triples to 1rm - been a while wasn't sure how far up the ladder I was going to get so there's a bit of fluff starting off -
Warm up - ebx10 135x5 155x3 175x3 185x3 205x3 225x3
Double and singles - 235x2 245x1 250x1 255x1 260x1 265x1*pseudo PR because we didn't have one to work off.

JM Press - #185 3xamrap - 8 - 5 - 4+1+1

Incline DB Press - #40 yeah yeah i need minis and micros i'm open for donations :love: - 3xamrap - 20 - 16+1 - 10+2+1+1

Bent Rows - #175 5 x 5 - hard as hell getting just my back to engage today really had to focus not to pull with my arms -
#175x5x5x5x4+1x3+1+1

Light Curls - first time hitting any kind of curls since fucking up the right bicep/elbow tendon n such - kept it very light and just got a bit of a pump going to get some blood in there see how it all feels.
Hammer Curls - #25 - 10 - 10 - 10
Curls - #25 - 10 - 10 - 10

Bands - Tricep Pressdowns - double looped red mini / choked - 4xamrap - 30 - 28 - 25 - 23

Abs - 4x30 bent leg lifts
It was just something new, so it taxed the CNS a little more than normal.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
March 1 '24 Conjugate
Dynamic Lower
210 bodyweight
1995 cals headed to 2700
45 min cardio 3/15 min sessions - 5 miles each

Damn good solid day today , everything clicked and felt great. Plenty of fire in the forge , intensity was there on the accessories , felt recovered and raring to go. 10/10 ⭐

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

Lifts -
Deficit Deadz - 8x2 1 plate - 60% 1rm + 25% dynamic = 327 + 137 - did some rounding off , 330 on the bar 150 in bands = #480 at the top
Warm up - ebx5 135/2x2 225/4x2 315/4x2
Work - 330/4x2x2x2x2x2x2x2x2

Box Squats - comp height - 8x2 - 60% 1rm +25% dynamic = 300 on the bar + 125 bands/chains = #425 at the top
Build up - eb/4/2x2 150/4/2x2 240/4/2x2 290/4/2x2
Work - 300/4/2x2x2x2x2x2x2x2

Seated Good Mornings - #220 3xamrap - 7+1 - 6+1+1 - 5+1

RDL - #325 3xamrap - 6+1+1 - 5+1+1+1 - 4+1+1

Shrugs - #405 3xamrap - 6 - 5+1 - 4 +1

Pull Throughs - 4x15 - double looped red mini

Abs - 4x30 bent leg lifts
My traps never respond to the heavy shrugs, I can do them, but the only thing that grows is the pain in my back, hips and elbows. I lighten it up to 185-225 lbs and do them behind the back, traps get smoked and growth happens.
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
My traps never respond to the heavy shrugs, I can do them, but the only thing that grows is the pain in my back, hips and elbows. I lighten it up to 185-225 lbs and do them behind the back, traps get smoked and growth happens.
I'll give that a try in the accessory rotation for sure , thanks man !
 
Kluso

Kluso

VIP Member
Oct 30, 2022
870
740
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
That is amazing at 55 man. I will be 50 this year and no way in hell my back could take all that. Every time I get a lot of weight compressing my back I end up regretting it. Usually the next day, lol. Much respect old man! Definitely rooting for you when you go for those WRs man. When will that be?
 
Kluso

Kluso

VIP Member
Oct 30, 2022
870
740
My traps never respond to the heavy shrugs, I can do them, but the only thing that grows is the pain in my back, hips and elbows. I lighten it up to 185-225 lbs and do them behind the back, traps get smoked and growth happens.
Hammer strength Low rows grow my traps like crazy. More than my back. And don’t compress my back into agony.
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
That is amazing at 55 man. I will be 50 this year and no way in hell my back could take all that. Every time I get a lot of weight compressing my back I end up regretting it. Usually the next day, lol. Much respect old man! Definitely rooting for you when you go for those WRs man. When will that be?
Thanks man !! Sept is the meet , Maine State Powerlifting Championships
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,705
3,506
Hammer strength Low rows grow my traps like crazy. More than my back. And don’t compress my back into agony.
Another good one is cable shrugs. Doing shrugs from the low pulley allows you to pull up and away. You can use a lat pull down bar, a press down bar or even better a Prime Power Bar. We don't have a Prime Power Bar at the gym, but we improvised. We have these pull down attachments https://www.amazon.com/BalanceFrom-...lbdrJnfivgXvhkxe47gHxe1lppRoCwjoQAvD_BwE&th=1. We took a medium width one and looped the single handles around them for a neutral grip and greater ROM. Been smashing traps ever since.
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
Another good one is cable shrugs. Doing shrugs from the low pulley allows you to pull up and away. You can use a lat pull down bar, a press down bar or even better a Prime Power Bar. We don't have a Prime Power Bar at the gym, but we improvised. We have these pull down attachments https://www.amazon.com/BalanceFrom-...lbdrJnfivgXvhkxe47gHxe1lppRoCwjoQAvD_BwE&th=1. We took a medium width one and looped the single handles around them for a neutral grip and greater ROM. Been smashing traps ever since.
I work out at home and don't have a pulley set up but I can rig up something like this with bands hitched to the DL platform and run under a bar set out a ways from that. Thanks man !
 
Yano

Yano

VIP Member
Sep 18, 2022
826
774
March 4 '24 Conjugate
Max Lower Monday
210 bodyweight
1820 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was a solid work day , no big PR's top end strength wasn't quite there in the hips and legs but I'm willing to put half the blame for that on the ol lady , she knows better than to walk around in just a t shirt n her bloomers I can't take that shit for long ...... :devilish: (y)

Good focus good intensity , drive was there just not a lot on the top end for digging deep.

Stretches -
Knees to chest 20 count hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Deficit Deadz - 1 plate - triples to single 1rm
Warm ups - ebx5 135x3 225x3 315x3 405x3
Work 455x2 475x1 495x1 505x1 515xfail at knees
Back down set - 455x2x1x1

Seated GM - #220 3xamrap - 6+1+1 - 6+1 - 6+1+1 *add 5-10#

RDL - #325 - 3xamrap - 8 - 6+1+1 - 5+1+1

Rack Pulls - drop a 2 inch hole to below the knees by an inch or so on my legs - this is where the rubber met the road for sure no 700 any time soon from this low
Work - 405x2 455x2 495x2 565x2 615x1+1
Back down - 565xfail dropped #20 - 545x1
*pulled the quarters and added micros for an even 500x1x1x1

Pull Throughs - double looped red mini - 4x15

Abs - 4x30 bent leg lifts
 
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