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

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Yano

Yano

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Sep 18, 2022
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June 3 '24 - Conjugate
Light Lower / PT Mish Mosh
201 bodyweight
1550 cals headed to 2500
Cardio - push mowed lawn - 2 mile walk

Got restless today did a little pulling , nothing heroic just some slow deads. Leg was a little stronger today got a few more full reps on quad extensions , all in all I got no complaints.

Stretches -
Knees to chest 4x20 count hold
Pelvic Raise 2x25
Pelvic Tilt 2x25
Dead Bugs 2x25
Single knee to chest 3x10 count hold
Piriformis stretch 3x10 count hold
Bird Dogs 2x25
Cat Cows 2x25
Elbow Planks 3x30 count hold
Childs Pose 3x10 count hold

Lifts -
Deads - 5x5 to 5's to singles - ebx5
Building up - 135x5x5x5x5x5 - the 5x5 felt good
Up the ladder - 185x5 - 225x5 - 275x5 - 315x5
Work - 365x3 - 405x1 - 405x1 - 405x1 - no heroic's slow n steady

Quad Ext -
Left Leg -
#10x10 Full Rom
#15x10 Partials
#20x7 Partials
#25x5 Partials
Right Leg -
#70x15x15x15

Ham Curl - #70 3xamrap - 10 - 7+1+1 - 6+1+1

Good Mornings - Empty SSB - 5x5x5x5x5

Chin Ups - 5 sets of 7 reps

Abs - Bent Leg Lifts - 4 sets of 30
 
Halo

Halo

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Jul 5, 2011
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Glad you’re able to get some relief while still getting after it!
 
Yano

Yano

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Sep 18, 2022
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Glad you’re able to get some relief while still getting after it!
I am horrible at going slow and resting but it seems to be working. Thanks man , you been putting in hella work too , its good to see !!
 
Halo

Halo

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Jul 5, 2011
3,875
778
You’re right about the rest and how tempting and almost instinctual it is to skip it.

I’m try but my subconscious is like be giant I’ve put on 11 pounds and it’s not fat definitely some water but I’ve got zero edema. Belly fat is receding. I’m going to have to make a conscious change need to drop weight. I’m sitting at 287 I’m looking like a strongman guy nothing wrong with that lol just need to get slimmer
 
Yano

Yano

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Sep 18, 2022
991
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June 5th '24 - Smolov/Conjugate
Upper Body Brutality
202 bodyweight
1670 cals headed to 2500
Cardio - 2 mile walk - 15 min stat bike , increased the tension all uphill

Today was a solid work day , switched things up for fun. Smolov Jr for bench , simple and brutal but it's fun. It doesn't suggest any accessory work along with it but I tossed a few things in there to see how it feels and we'll go from there.

Warm up -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Smolov Jr - first week lays out like this
Day 1 - 6x6 240
Day 2 - 7x5 258
Day 3 - 8x4 275
Day 4 -10x3 292

Build up -
ebx10 - 135x3 185x3 225x3
Work -
240x6x6x6x6x6x6

Accessory work -
Close Grip BP - 185x5 195x5 200x5 205x5 210x5

Flat DB Press - #60 3xamrap - 10+2+2 - 10 - 8+1+1

Inc DB Press - #60 3xamrap - 10 - 7+2 - 6+2+2

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

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

Strict DB Curls - #40 - 5x5x5x5x5

Bands - Double looped red mini - 4xamrap 38 - 33 - 30+1+1 - 29+1+1

Abs - Bent Leg Lifts 4 sets of 30
 
Yano

Yano

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Sep 18, 2022
991
1,029

June 7 '24 - Conjugate
Dynamic Lower-ish / PT
201.5 bodyweight
1570 headed to 2500
Cardio - 30 min stationary bike slow n steady up hill with increased tension

Decent light work lower day , nothing heroic or super special. Back is a bit stiff today with the shit weather, ol lady worked me over with the massage gun for a bit after a hot shower and it felt better before I got started.

Stretches -
Knees to chest 4x20 count hold
Pelvic Tilt 2x25
Pelvic Raise 2x25
Dead Bugs 2x25
Single Knee to chest 3x10 count hold
Bird Dogs 2 x25
Cat Cows 2x25
Elbow Planks 3x30 count hold
Childs Pose 3x10 count hold

Lifts -
Deads - 5s til I couldnt - 5x5 then up the ladder
Warm up - eb x 5 ebx5
Work - 135x5x5x5x5x5
Progression - 185x5 225x5 275x5 315x5 365x5 405x2+1 - done

Good Mornings - light work starting with empty SSB - 5x5 - these felt good , see how it feels tomorrow hah !
ebx5 20x5 40x5 60x5 80x5 100x5

Quad Ext -
Left Leg - slight improvement
#10x10 Full Rom
#15x10 7 Full 3 Partials
#20x6x4 Partials
#25x5+1+1 Partials
Right Leg -
#75x15x15x15

Ham Curls - #75 3xamrap - 9+1 - 7+1+1 - 6+1

Abs - 2x30 Reverse Crunches - 2x30 Bent Leg Lifts
 
Yano

Yano

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Sep 18, 2022
991
1,029

June 8 '24 Smolov/Conjugate
Upper Body Brutality
204.6 bodyweight
1278 cals headed to 2500
30 min stationary bike for cardio

Today went well but it was work for sure. Working Smolov first then going into accessories really takes a lot out of ya got in some real solid feeling work even if the rep counts are lower.

Good intensity , fire was hot in the forge , decent speed on the bar for the work put in , no complaints.

Warm up -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10 each side

Lifts -
Bench - Smolov 7x5/258 today -
Warm up - ebx5 135x5 185x5 225x5
Work 260x5x5x5x5x5x5x5 - Wow and shit ! getting the last set of these done was wild

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

Inc DB #60 3xamrap - 8 - 8+1 - 6+1

Front Delt #30 3xamrap - 12 - 9+1+1 - 8+2

Side Delt #25 3xamrap - 10+1+1 - 12 - 8+1+1

Strict DB Curls #40 - 5x5x5x5x5

Band - Press Down for Triceps - 38 - 36+2 - 35 - 30+1

Abs - Bent Leg Lifts 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
991
1,029

June 10 '24 - Conjugate
Dynamic Lower with a few singles
202 body weight
1040 cals headed to 2500
30 min cardio on stationary bike

Today went well , lil more strength came back , nothing legendary yet or heroic but any sign of improvement makes me smile.

Good focus , good strength for the work done, good speed on the bar. Lower felt connected today , drive through the legs felt more even and together.

Stretches -
Knees to chest 4x20 count hold
Pelvic Raise 2x25
Pelvic Tilt 2x25
Dead Bugs 2x25
Single Knee to Chest 3x10 count hold
Bird Dogs 2x25
Cat Cows 2x25
Elbow Planks 3x30 count hold
Child Pose 3x10 count hold

Lifts -
Deads - Dynamic 5's - Singles
Warm up - ebx5 ebx5
5x5 - 135x5x5x5x5x5
Progression - /2 - /4 red mini /40 lbs chains - 135/2x5 - 135/4x5 135/4/40x5 185/4/40x5 225/4/40x5 = #415
Singles - 275/4/40x1 315/4/40x1 365/4/40x1 405/4/40x1 = #595

#595 at the top - shows me all hope is not lost WOOOOOOOO!!
Not a pr but what it does show is my hips are in line again at this weight , i'm not corkscrewing and lagging on the left side.


Good Mornings - SSB - got a lil heavier - 5x5 progressive
110x5 130x5 150x5 170 x5 190x5 - felt good

Skwatz - free no box - SSB light work - 90 n the bar - 5x5 - awkward but they felt good
150x5x5x5x5x5

Quad Ext - Left leg shows more signs of improvement in reps
Left -
#10x10 full rom
#15x10 partials
#20x10 partials
#25x10 partials
Right -
#80x15x15x15

Ham Curl - #80 3xamrap - 8+1 - 6 - 5+1 long pause +1

Abs - Reverse Crunches 2x30 - Bent Leg Lifts 2x30
 
Yano

Yano

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Sep 18, 2022
991
1,029

June 12 '24 - Smolov-Conjugate
Upper
201.6 body weight
1585 cals headed to 2500
30 min cardio stationary bike - 1.5 miles of lawn mowed according to the watch

Today was a solid day , rubber met the road on main mover. Good focus n drive , bar had good speed on it , this will be a repeat week didn't knock out main mover in straight sets , got in all the reps but had to break em down into doubles n a few singles at the end.

No regrets what doesn't kill us makes us stronger. Only weak things break.

Warm ups -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10

Lifts -
Bench - Smolov 8x4 - 275
Warm up - ebx5 ebx5 135x5 185x5 225x5 245x5
Work - 275x4x4x4x4x3+1x2+2-2+2- 2+1+1 - repeat until all sets of 4 - Holy Shit n Wow !

JM Press - #195 3xamrap - 8 - 7+1+1 - 8+1

Flat DB Press - #60 3xamrap - 8+2 - 10 - 7+2+1

Inc DB Press - #60 3xamrap - 8+1+1 - 7+1+1 - 7

Side Delts - #25 3xamrap - 10 - 9+1+1 - 8+1

Front Delts - #30 3xamrap - 12 - 8+1+1 - 8

Strict DB Curls - #40x5x5x5x5x5

Bands - Pull Apart/Down - 36+4 - 35 - 32+1 - 30

Abs - Bent Leg Lifts 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
991
1,029

June 14 '24 - Conjugate / PT Work
Lower
202.4 body weight
1570 cals headed to 2500
30 min cardio - stationary bike with increased tension , no idea how much its just goin up hill to me

Today was a good solid day , more signs of improvement and decompression in my spine , got a few more reps in with solid weight on deads and the quad work today. Improved and added to the GMs an Skwatz as well , nothing heroic level but any move up is one in the right direction.

Good fire , good focus , hips hinged proper with no cork screwing or one side lagging behind , bar had good speed on it. No complaints.

Stretches -
Knees to chest 4x20 count hold
Pelvic Raise 2x25
Pelvic Tilt 2x25
Dead Bugs 2x25
Single Knee to chest 3x10 count hold
Bird Dogs 2x25
Cat Cows 2x25
Elbow Planks 3x30 count hold
Childs Pose 3x10 count hold

Lifts -
Deads - 5x5 to infinity and beyond
Warm up - ebx5 ebx5
5x5 - 135x5x5x5x5x5
Work - 185x5 225x5 275x5 315x5 365x5
Singles - 405x1x1x1x1x1

Good Mornings - SSB - 5x5 - #150x5x5x5x5x5

Skwatz - SSB - free no box - #150x5x5x5x5x5

Quads - Little different sets n reps but some good work on the left leg today
Left -
#25x5 Full x5 Partial
#20x5 Full x5 Partial
#20x8+1+1 Partial
#20x5+1 Partial
Right -
#90x15x15x15

Ham Curl - #90 3xamrap - 7 - 5+1+1 - 5+1

Pull Throughs - single loop red mini - 5x5x5x5x5

Abs - Bent Leg Lifts - 4 sets of 30
 
Yano

Yano

VIP Member
Sep 18, 2022
991
1,029

June 15 '24
Smolov/Conjugate
Upper body brutality continues
204 body weight
1485 cals headed to 2500
30 min cardio on the bike

Today was a solid day for the time I had to work with. Kids headed down to Laconia yesterday for bike week so we got a house full of rug rats WOOOOOOOOO!

Nanna kept em distracted as best she would while I was lifting and out of the way , every one wants to help and hang out but I get nervous i'm going end up squishing one of em.

Good drive today , focus was ok for the level of activity in the house , fire was there. Got a few more reps on the Smolov work today and the accessories finished strong so I got no complaints.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xovers 2x10

Lifts -
Bench - 8x4 275 - few singles just cuz
Warm up - ebx5 ebx5 + #40lbs chains x4
Build up - 135/40x4 185/40x4 225/40x4
Work - 235/40x4x4x4x4x3x1 - added a full set of 4 so i'm happy
After Hours Singles - 240/40x1 - 245/40x1 - 250/40x1

Board Presses with a twist of progression -
1 Board -
#225 - 8+2
#245 - 6+1+1
#255 - 5+1
2 Board -
#225 - 8+1+1
#245 - 7+1+1
#255 - 4+1+1
3 Board -
#225 - 10
#245 - 8+1+1
#255 - 6+1+1

Flat DB Press #60 3xamrap - 9+1+1 - 8+2 - 6+2+1

Inc DB Press #60 3xamrap - 8 - 6+1+1 - 6

Strict DB Curls #40 - 5x5x5x5x5

Bands - Pull apart/down - double looped red mini's - 35+3 - 30+3+1 - 25+3+2 - 25

Abs -
Reverse Crunches - 2x30
Bent Leg Lifts - 2x30
 
Halo

Halo

VIP Member
Jul 5, 2011
3,875
778
No squishing the rugrats! Sounds like fun controlled chaos while everyone is at bike week.
 
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