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

[Yano]

I guess the gauntlet is laid then. I’m a cardio pussy. Time to up my game

Its like my zen time , ill put on tv or music and just fade away into it ,, i work the time in 3 15 minute sessions so its really not so bad. I actually look forward to it

 

[Yano]

@monsoon

Little Yano history , school and after for years was field events and football. I was a hammer , shot and disc thrower , then got into football and played for years.

Set a couple of sack records that have long been shattered , was pretty quick on my feet , at 258 I blew a 4.7 and a 4.9 40 at the combine was officially quicker than our 2nd string QB.

Ffwd and while lifting on way much with no idea what I was doing or any clue about bloods I had a stroke. Fucked me up pretty good , couldnt move for a while then had to relearn how to walk and talk and blink my eyes all that good shit. The day I hit the floor I was trying for a set of 8 with 585. Never made it and woke up fucked up days later.

Sat around feeling sorry for myself for quite a while , blew up to 305 just sitting in a chair eating playing video games n staring out the window.

My ol lady does the brazillian booty work outs on you tube and one day for laughs I got down and started trying to do what she was on the clip making fun of it and she was howling laughing , told me we should do them together ... so I did funny as that sounds

Once my posterior chain got a bit stronger i broke out some DBS and started with just body weight squats and 20lb dbs leg lifts high stepping karaoke slowly lol i ended up on the gound alot hahaahah.

Finally got balls enough to touch real iron and I couldnt move 225 just couldnt do it and I sat on my bench crying like a fucking baby wondering what I had done to myself.

Seven years or so later ,, here I am. 8 Federation 1st places in 2 weight classes , 198 and 220 , and 5 1st for over all total for my age and weight 2 in 220 and 3 in 198.

Been chasing a world record for the past 2 years ,, blew up my back last year and missed it ... so its been a long way back from the edge.

I promised myself I would never go back to being just a lump of flesh sitting in a chair rotting.

Death n I have an arrangement , he's not so bad a guy really when he came I told him to fuck off I still got shit to do. We talked a bit and he saw my point and agreed that nothing kills me until I give it permission. When i'm done , i'll call him , we'll go and get a root beer and a couple of dogs with kraut n mustard then he's gonna drop me off some where.

An im good with that.

 

[jipped genes]

Great story bro. You are a monster! Much respect. I am gonna have to start that Brazilian booty work out. I have zero ass. Squats don't help at all HAHA

Keep on kickin ass brother!

 

[Yano]

Great story bro. You are a monster! Much respect. I am gonna have to start that Brazilian booty work out. I have zero ass. Squats don't help at all HAHA

Keep on kickin ass brother!

Thank ya !! My weird lower half I think comes from the fact Ive got dwarf in me ,, not the hobbit , my grandfather was only 4 ft 10 , im only 5 5''.

My lower body resembles that of a chimp or gorilla. Im all glute and hams , quads are small compared to the rest of the leg and from sports and being big all my life I got calves like nerf footballs.

all thats missing is the damn thumbs on the sides of my feet haaahahaha

 

[Yano]

Heh open my mail up and find this weeks Westside Overview good section of it is on the importance of rest and fatigue management haaaahaahah , the universe knows I been fucking up.

Basic Conjugate Training Advice VII

Advice and solutions to solve common mistakes and issues encountered when using the Conjugate Method.

www.westside-barbell.com

 

[Yano]

@Halo

730 in the rack almost got me ,, but it did lock out

Watch 429974211_7389516157771457_200624521284441373_n | Streamable

Watch "429974211_7389516157771457_200624521284441373_n" on Streamable.

streamable.com

 

[Halo]

Love it! I always yell shit when I'm doing big deads! GET THE FUCK UP! It would be tough not to say it at a meet where normal humans were around LOL

 

[Yano]

May 20 '24 - Lumbar vacation
R n R time. I gota heal up
205.2 body weight
1064 cals headed to 2000 , dont need em if im not burning em
2 mile walk around the "block" with the ol lady no bike for a while

Ok after talking to the Doc today , hes scheduling mri and ct scans of my back complete with dye tests , he seems to think with the issues with my leg its a compression of the root nerve at l1 l2 and these other tests will let us know for sure. Until then stop being me lol no pulling no squatting no over head pressing ,,, same reasons as last time something like this happened ,, it could all just go click and then my lower body shuts off and i change my name to Mat and just lay around by the door.

Light pt work and walking for a while I might try flying my legs and working Smolov for bench for a few weeks ,, we'll see cant really compress my spine if im not using leg drive on the bench right ?

Stretches -
Knees to chest 4x20 count hold
Pelvic tilt 2x25
Pelvic raise 2x25
Dead bugs 2x25
Cat cows 2x25
Bird dogs 2x25

Work sort of -
Rev Hypers - slow n steady no heroics - 3x10

Abs - Reverse crunches 2x30 Bent leg lifts 2x30

 

[jipped genes]

Dead bugs 2x25
Cat cows 2x25
Bird dogs 2x25

You like your critter exercises. What the hell is a cat cow?

 

[Yano]

Dead bugs 2x25
Cat cows 2x25
Bird dogs 2x25

You like your critter exercises. What the hell is a cat cow?

Catcows are an arch up like a halloween cat and then arching your back down like a cow, its a yoga pose/ stretch for posture issues , flexibility ,core , back and bloodflow more than anything. When i started i was moving like the girl in the video now i can get a real decent arch up and down , and its improved how my back feels on stat bike and just sitting in my chair.

 

[Yano]

This is great ! Thor showing off his Dad's grip strength with the Stoltmans.

 

[Yano]

May 22 '24 Conjugate
Max Upper - without fucking with my lower back
204.8 body weight - the incredible shrinking Yano
1035 cals at work out - headed to 2000
2 mile walk - push mowed lawn 1.75 miles - various yard work an weed planting

Today was odd but a good day over all. Tried to stick to things that didnt put a stress or strain on my lower back , nothing too heavy seated or standing , tried to keep strict form on things so no swaying or rocking , flew my legs for bench work to keep from using them to get any drive. I feel ok.

Was scary earlier , I had back pump goin on for no apparent reason this morning just felt blown up so when I went downstairs I started to try n stretch a bit ... shut my feet off.

You read it right ,, I shut my fucking feet off some how ,, they went numb , couldnt really walk , stand , point my toes up nothing ... went away for the most part after 40 min or so ,, ive still got 3 toes on my right foot that are totally numb on the bottom , like i cant feel the floor but i can feel the ol lady touching the top of it and between my toes.

So once I shook that off and got done convincing the ol lady "i'm fine" and got her to go visit her friend. I got to work

Stretches -
Band pulls 2x20
Band press 2x20
Band side raises 2x20

Lifts -
Bench to 1rm - flying legs - awkward to say the least but it went well I think.
Warm up - ebx5 - ebx5 - 90x10 - 135x5 - 185x5 - 225x5 - 250x5
Work - 270x3x2 - 280x2 - 285x1 - 290x1 - 295x1 300x1 305x1
Back down - 275x1x1 - 245x3 - 225x5

JM Press - progressive - 3xamrap - 185x8+2 - 195x8 - 205x5+1

Flat DB - #60 - 3xamrap - 12 - 9+1 - 6+1+1

Side Delt - #25 - 3xamrap - 10+2+1 - 8+2 - 7+2+1

Front Delt - #30 - 3xamrap - 12+2 - 10+2+1 - 8+1+1+1

DB Curls - #30 - 3xamrap - 12 - 15 - 11+2+1

Bands - Pull apart/down - 4xamrap - 35 - 32 - 28 - 22+2+1