Latest posts

Forum Statistics

Threads
27,811
Posts
546,268
Members
28,647
Latest Member
Dsjb1
What's New?

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

test
Yano

Yano

VIP Member
Sep 18, 2022
1,007
1,051
No squishing the rugrats! Sounds like fun controlled chaos while everyone is at bike week.
We have a good time for sure , got 8 of em here and its like a hurricane that never stops laughing screaming and giggling.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,007
1,051

June 17 '24
5x5 Lower work / PT mish moshing
203.2 body weight
1550 cals headed to 2500
30 min cardio - stationary bike

Today felt real good , Nanna got the kids packed up and went to town for a bit and the lake and I got on the iron pile while it was quiet.

Focus n drive were good , got some more weight to transfer through the hip and into the left leg today , saw some improvement there so that made me happy. No heroics just good solid work.

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 -
Deadz - 5's to infinity / progressive singles
Warm up - ebx5 ebx5 - 135x5x5x5x5x5
Build up - 185x5 225x5 275x5 315x5 365x5
Progressive Singles - 405x1 415x`425x1 435x1 445x1 - 450xfail only to ankles

Good Mornings - SSB 5x5 Progressive - moving on up -
150x5 170x5 190x5 200x5 205x5

Box Squats - SSB high box slow n easy - same as gm progression
150x5 170x5 190x5 200x5 205x5

Quad Ext - switched up the sets/reps a bit today with some amrap at a set weight
Left -
#25x10 full - 25x7 full - 25x6+1 full - 25x5 full 25x5 partial and done
Right -
#90x15x15x15

Ham Curl - 3xamrap - #90 - 8 - 6+1 - 5+1

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,007
1,051

Juneteenth '24 - Smolov/Conjugate
Upper Body Brutality
203.1 body weight
1485 cals headed to 2500
30 min cardio on stat bike

Today was brutal , hot as fuck no energy , no drive , kids running all over and wound up but we got some decent work done and in the books to spite it all.

My old fat ass is not built or designed to operate in weather like this , I can't honestly remember the last time it was over 100 here but we got 102 out there right now.

Not a big strength day , had to keep the grind on and my head full of self hate just to get her done. Right tri was feeling punky so i scratched JM's/Spotos for this session.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Smolov - 8x4 275
Warm ups - ebx5 ebx5 - added chains - #40
Build up - 135/40x5 185/40x5 205/40x5 225/40x5
Work - 235/40x4x4x4x4x4x3+1x2+2x2+2
Took 5 min -
Singles - no chains - 240x1 245x1 250x1 255x1 260x1 265x1

Inc DB Press - #60 3xamrap - 12 - 10 - 8+2

Flat DB Press - #60 3xamrap - 10 - 9+1+1 - 8+1+1

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

Side Delt - #25 3xamrap - 10+1+1 - 6+2 - 6

Strict DB Curls - #40 - 5x5x5x5x5

Bands - Tricep press down - 4xamrap - 35 - 33 - 30+1+1+1 - 28+2+1

Chin ups - 10x7x7x5x5

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

Yano

VIP Member
Sep 18, 2022
1,007
1,051

June 21 '24 - Conjugate
Lower work / PT
203.7 body weight
1270 cals - headed to 2500
30 min cardio - stationary bike

Today was one of those sleeper days when ya just don't want to do shit but sit around make excuses , put off the gym cus ya know its going to just suck and then ,, it doesn't ! WOOOOOOOOOO!!

Nothing to write home about but a damn solid days work with some slight improvements over all. Added either a bit of weight to the bar or some reps to just about everything and went and added some pull throughs back in the mix to see how they feel.

I got no complaints.

Focus was there , good bar speed n travel , head was in the right place. 10 out of 10 stars .. Big Money ! No Whammies !!

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

Lifts -
Dedz - 5's on down the line and then some - lil different today
Warm ups - ebx5 ebx5
Build up - 135x5x5x5x5x5 - 185x5x5x5x5 - 225x5x5x5 - 275x5x5x5 - 315x5x5x5 - 365x5x5x5
Work - 405x5 - 415x2 - 425x2 - 435x2 - 445x2

Good Mornings - SSB 5x5 - 150x5 170x5 190x5 210x5 230x5

Skwatz - Free no box - SSB 5x5 same as GM Progression - 150x5 170x5 190x5 210x5 230x5

Quad Ext - these were the gold of the day , big improvement
Left Leg - #25 - 5x5x5x5x5 - took a couple minutes between sets to let it rest but we got 5x5 full ROM , fuck yeah !!
Right Leg - #90 - 15x15x15

Ham Curl - #90 3xamrap - 10 - 8+1 - 7+1

Chin ups - 10 - 8 - 6 - 5 - 5

Pull Throughs - double looped red mini - 5x5x5x5x5

Abs - Bent Leg Lifts 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,007
1,051

June 22 '24 - Smolov/Conjugate speed work
203.4 body weight
1170 cals headed to 2500
30 min cardio on stat bike

Short time today with family so I hit main mover and a few accessories and got out before the wife caught an attitude.

Twist today on Smolov - mixed my 8x4 with my conjugate speed work. With having to repeat the day over I thought it wouldn't hurt to overload with some bands n chains to push past the sticking point a bit.

Good focus , good strength for the work put in , used a bit of leg drive today ,, not much but more than just bracing , hips n back feel ok I don't notice any change.

Stretches -
Band Press 2x10
Band Pulls 2x10
Band Xover 2x10

Lifts -
Bench - Speedy Smolov - bands n chains 8x4 - #90 bands - #60 chains - #150 in dynamic
Warm up - ebx5 2/ebx5 2/60/ebx5
Build up - 50/2/60x4 135/2/60x4 155/2/60x4
Work - 175/2/60x4x4x4x4x4x4x4x4 = #325 at the top

This is more than a little cheaty so I wont count that as my official 8x4 #275 being it was bands n chains so that's still on the table for next week.

Flat DB - #60 3xamrap - 12 - 10 - 8+1

Inc DB - #60 3xamrap - 10+1 - 8+1+1 - 7

Strict DB Curls - #40 - 5x5x5x5x5

Delts - Side #20 3xamrap - 10+1 - 10 - 8+1

Delts Front #30 3xamrap - 12 - 10 +1+1 - 10

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

Yano

VIP Member
Sep 18, 2022
1,007
1,051

June 24 '24 Conjugate PT Mish Mosh
Max Lower
202.4 body weight
1640 cals headed to 2500
30 min cardio

Today was a solid day all around with actual progress. 23 Skidoo !!!

Back n hips were feeling stiff but not sore or out of place today so I hit the warm up stretches and felt solid and wasn't moving like I was 105 anymore.

Focus was there , strength was on with a noticeable change in transfer in weight through the lower as well as the hip hinge action feels square , I wasn't leaning or twisting to the right side like I have been.

Got some solid weight on the bar and past body weight on main accessories so that's got me happy as a three peckered rooster in a new hen house.

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 2x25
Cat Cows 2x10
Elbow Planks 3x30 count hold
Childs Pose 3x10 count hold

Lifts -
Dedz - 5's to triples to infinity and beyond
Warm up - ebx5 ebx5 135x5x5x5x5x5
Work - 185x5 225x5 275x5 315x3 365x3 405x2
Singles - 425x1 445x1 465x1 475x1* that's the top spot since compressing the nerve roots in my spine - huge improvement

475 single - bar moved ok not the greatest travel or speed but it should improve as I keep healing up

Good Mornings - 5x5 Progressive - I was feeling a bit jazzy after the new "pr" so I hit these with a lil bit more gusto
150x5 - 200x5 - 220x5 240x5 250x5 - working over body weight again feels good mentally for sure

Skwatz - 8x2 - Ok so I was feeling bully about GMing back over my bw for the first time in what feels like forever so I got a little hot with the skwatz and lived to tell the tale ,, cuz , Murica Fuck Yeah !!!
SSB - 250x2 270x2 290x2 310x2 330x2 340x2 350x1x1 355x1x1*back over body weight again and feeling like I got an S on my chest at this point in the work out.

Quad - changed up the scheme a bit and hit left leg for 3xamrap
Left - #25 3xamrap - 9 - 8+1 - 6+1+1
Right- #90 x15x15x15

Hams - #90 3xamrap - 10 - 8+1+1 - 6+1

Pull Throughs - double looped red mini 10x10x10x10x10

Abs - Bent Leg Lifts - 4x30
 
Halo

Halo

VIP Member
Jul 5, 2011
3,875
779

June 24 '24 Conjugate PT Mish Mosh
Max Lower
202.4 body weight
1640 cals headed to 2500
30 min cardio

Today was a solid day all around with actual progress. 23 Skidoo !!!

Back n hips were feeling stiff but not sore or out of place today so I hit the warm up stretches and felt solid and wasn't moving like I was 105 anymore.

Focus was there , strength was on with a noticeable change in transfer in weight through the lower as well as the hip hinge action feels square , I wasn't leaning or twisting to the right side like I have been.

Got some solid weight on the bar and past body weight on main accessories so that's got me happy as a three peckered rooster in a new hen house.

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 2x25
Cat Cows 2x10
Elbow Planks 3x30 count hold
Childs Pose 3x10 count hold

Lifts -
Dedz - 5's to triples to infinity and beyond
Warm up - ebx5 ebx5 135x5x5x5x5x5
Work - 185x5 225x5 275x5 315x3 365x3 405x2
Singles - 425x1 445x1 465x1 475x1* that's the top spot since compressing the nerve roots in my spine - huge improvement

475 single - bar moved ok not the greatest travel or speed but it should improve as I keep healing up

Good Mornings - 5x5 Progressive - I was feeling a bit jazzy after the new "pr" so I hit these with a lil bit more gusto
150x5 - 200x5 - 220x5 240x5 250x5 - working over body weight again feels good mentally for sure

Skwatz - 8x2 - Ok so I was feeling bully about GMing back over my bw for the first time in what feels like forever so I got a little hot with the skwatz and lived to tell the tale ,, cuz , Murica Fuck Yeah !!!
SSB - 250x2 270x2 290x2 310x2 330x2 340x2 350x1x1 355x1x1*back over body weight again and feeling like I got an S on my chest at this point in the work out.

Quad - changed up the scheme a bit and hit left leg for 3xamrap
Left - #25 3xamrap - 9 - 8+1 - 6+1+1
Right- #90 x15x15x15

Hams - #90 3xamrap - 10 - 8+1+1 - 6+1

Pull Throughs - double looped red mini 10x10x10x10x10

Abs - Bent Leg Lifts - 4x30
Great job Yano!!!
 
Yano

Yano

VIP Member
Sep 18, 2022
1,007
1,051

June 26 '24 - Smolov/Conjugate
Upper Body Brutality
203.2 body weight
1320 cals headed to 2500
30 min cardio - stat bike

Welp it had to happen eventually , today we went through all three stages of disaster , SNAFU , Shitshow and right on to Clusterfuck using the express lane. WOOOOOOOOOOOO!!!

Just no strength today , hard getting what little leg drive I do have to transfer without my ass lifting off the bench , back was arching like a McDonalds sign at 275 .. just a shit show for power today.

Form was ok , focus was there , intent and drive were present just unaccounted for haahahaha.

Point is we got'r done , ground out and in the book.

Stretches -
Band Pulls - 2x10
Band Press - 2x10
Band Xover - 2x10

Lifts -
Bench - Smolov/Conjugate with a twist of lime. 8x4 with some extra credit.
Warm up - ebx5 ebx5 135x4 185x4 225x4
Work - 275x4x4x4x4 - 3+1 - 2x2 - 2+1+1 - 1+1+1+1 - some very ugly 8x4 work ,, Gawd Awmighty I got no oomph today bars coming off my chest like a hot steaming shit pile , just no speed.
Back Off Sets - dropped to 225 n worked back up - 225x4 - 245x4 - 265x2+1 - 270x1

Spoto Press - #225 3xamrap - 8 - 6 - 5+1

Flat DB Press - #60 3xamrap - 11 - 9 - 7

Inc DP Press - #60 3xamrap 10+1 - 8 - 6+1+1

Delts -
Side - #25 3xamrap - 10 - 8+2+1 - 8
Front - #30 3xamrap - 12 - 10+1 - 8+1

Strict DB curls - #40 - 5x5x5x5x5 - these felt like I was trying to curl the world today , wow

Chins - 10 - 8 - 8 - 6 - 5

Bands - Tricep Pressdown single joint - double looped red mini
35 - 32 - 25+3 - 25

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,007
1,051

June 28 '24 - Conjugate / PT Lower
5x5 to singles iron day no bands
202.6 body weight
1240 cals headed to 2500 for the day
30 min cardio stat bike

WOOOOOOOOOOO!!! is all I got to say really , lower is finally starting to feel proper again. Thank You Father Son and Holy Ghost !!! with out you watching over and guiding me , I would of been lost long ago.

Got some more reps in , some more weight on the bar , hips feel good , hinge is transferring weight in and out of the left leg better. Its all feeling proper.

Today just felt good , mentally , physically , emotionally. Like a big snowball rolling down hill the momentum just kept picking up.

The only change I've made in any of my routine/protocols is waiting to do my cardio until after my work out. I used to get in 5 to 10 miles before hand and well it might of been limiting me a bit. Doing it this way I feel fresher , more alert , more aware. I like it.

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

Lifts -
Dedz - 5x5 all iron no bands today
Warm up - ebx5 ebx5 135x5x5x5x5x5
Build up - 185x5x5x5 - 225x5x5x5 - 275x5 - 315x5 - 365x5 - 405x5*solid full reps no pause felt real nice
Xtra credit - 425x3 445x1 455x1

Good Mornings - 5x5 progressive - 150x5 - 200x5 - 240x5 - 260x5 - 280X5*pr since injury

Box Skwatz - 6x2 - SSB - comp box with some rock - 280x2 - 300x2 - 330x2 - 350x2 - 360x2 - 370x2*pr since injury

Zerchers - 5x5 - was feeling froggy and its been forever - started light -
95x5 - 135x5 - 155x5 - 175x5 - 185x5

Quads - big improvement in the left leg today and all full rom
Left - #35 3xamrap - 10 - 8+1+1 - 5+2+1
Right - #90 - 15x15x15

Hams - #90 3xamrap - 10 - 8 - 6+1

Pull Throughs - double looped red mini - 4 sets of 15

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

Halo

VIP Member
Jul 5, 2011
3,875
779

June 26 '24 - Smolov/Conjugate
Upper Body Brutality
203.2 body weight
1320 cals headed to 2500
30 min cardio - stat bike

Welp it had to happen eventually , today we went through all three stages of disaster , SNAFU , Shitshow and right on to Clusterfuck using the express lane. WOOOOOOOOOOOO!!!

Just no strength today , hard getting what little leg drive I do have to transfer without my ass lifting off the bench , back was arching like a McDonalds sign at 275 .. just a shit show for power today.

Form was ok , focus was there , intent and drive were present just unaccounted for haahahaha.

Point is we got'r done , ground out and in the book.

Stretches -
Band Pulls - 2x10
Band Press - 2x10
Band Xover - 2x10

Lifts -
Bench - Smolov/Conjugate with a twist of lime. 8x4 with some extra credit.
Warm up - ebx5 ebx5 135x4 185x4 225x4
Work - 275x4x4x4x4 - 3+1 - 2x2 - 2+1+1 - 1+1+1+1 - some very ugly 8x4 work ,, Gawd Awmighty I got no oomph today bars coming off my chest like a hot steaming shit pile , just no speed.
Back Off Sets - dropped to 225 n worked back up - 225x4 - 245x4 - 265x2+1 - 270x1

Spoto Press - #225 3xamrap - 8 - 6 - 5+1

Flat DB Press - #60 3xamrap - 11 - 9 - 7

Inc DP Press - #60 3xamrap 10+1 - 8 - 6+1+1

Delts -
Side - #25 3xamrap - 10 - 8+2+1 - 8
Front - #30 3xamrap - 12 - 10+1 - 8+1

Strict DB curls - #40 - 5x5x5x5x5 - these felt like I was trying to curl the world today , wow

Chins - 10 - 8 - 8 - 6 - 5

Bands - Tricep Pressdown single joint - double looped red mini
35 - 32 - 25+3 - 25

Abs - Bent Leg Lifts - 4x30
Upper body brutality already had me smiling before I cruised down to the details :)
 
Who is viewing this thread?

There are currently 6 members watching this topic

, , , dashriprock , ,

Top