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

[Halo]

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

Banner day brother love it!!! Stoked for you to be feeling it like that!

 

[Yano]

Banner day brother love it!!! Stoked for you to be feeling it like that!

Thanks man !! Some days are diamonds and some are stones ,, this one had some sparkle n shine to it.

 

[Yano]

June 29 '24 - Conjugate Dynamic
Upper Body Brutality Adjacent
202.6 body weight
1480 cals headed to 2500
30 min cardio stat bike

Hell yeah today was another good solid work day with a few hitches.

Had some kind of moment benching , not a seizure really a lack of focus , coherence , brain fart ,, im not entirely sure how best to describe it ,,, I was in the middle of a rep , forgot what I was doing.

Bar came down pretty hard across my belly n hips , i got a good bruise starting just about cock n balls height and that goes across my left leg with a big old goose egg under the surface in there at the crease of my leg where quad meets crotch so to speak. Good times !!

Took 20 min or so to get my shit together , listened to the ol lady complain about how I won't be happy until I kill myself and how fucking stupid I am for still trying to do all this. I kindly reminded her that any time she didn't want to support what I do she could hop on her broom and fly the fuck down town.

I got told to go fuck myself haahahaha ,,, but she did bring me a cup of coffee and a couple of Ibuprofen , I told her I loved her , she told me I was such an asshole and kissed me on the head. ahhh romance

With all that out of the way ,, It werent really all that bad sets n reps wise.

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

Work -
Bench - Dynamic - 90lbs of red minis - 40lbs of chains - ready set go = 130lbs
Warm up - ebx10 - 135x5 135/40x5 135/40/2x5
Working Up - 155/ 40/2x3 - 175/40/2x3 - 195/40/2x3 - 205/40/2x3x3x3x2x1
Stupidity - Pulled bands worked back up - 225/40x3 - 235/40x3 - 245/40x2 - 265/40x1 - 285/40x Never go full retard

7th inning stretch and intestinal fortitude check after the bar crash
Weak Things Break - back to work

JM Presses - progressive - 185x10 - 195x8+1 - 205x6 - 215x4+1+1

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

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

Delts - Front #30 3xamrap - 12 - 10+1+1 - 8+2+1
Side - #25 3xamrap - 10 - 9 - 6+1

Curls - EZbar - #85 3xamrap - 8 - 7+1 - 6+1+1

Bands - Double looped red mini - pull apart press down
32 - 30+2+1 - 28+2+2 - 26+1+1+1

Abs - Reverse Crunches - 4x30

 

[Halo]

Well damn Yano that’s a day for the books madman! Glad you’re not injured way to grind though the aftermath!!!

 

[Yano]

Well damn Yano that’s a day for the books madman! Glad you’re not injured way to grind though the aftermath!!!

Thanks man , just another bump in the road to immortality haaahaha.
I have some moments since the stroke where I'll have seizure's or dissociative events. Some time I'll wander off some where but not remember how I got there, today I just lost what I was doing I guess , it wasn't a seizure but it was something for sure. I've gota get some chains set back up for safety's so I dont end up crushing my melon one day.

 

[Halo]

Definitely something with that issue to protect you, you're moving significant weight by yourself. If you have a squat rack of some sort you could move your bench into it and use rack pins I used that in the past fairly successfully.

 

[Yano]

Definitely something with that issue to protect you, you're moving significant weight by yourself. If you have a squat rack of some sort you could move your bench into it and use rack pins I used that in the past fairly successfully.

Our foundation needs work so our house has huge 6x6 boxes under it for added support until it gets redone , I move the rack a bit and just hang my chains off of that or some ratchet straps to catch the oopsies but it really shakes the house an the ol lady freaks out so Ive been slacking off a bit ... looks like its time to set it all back up

 

[Yano]

 

[Yano]

July 1 '24 Conjugate / PT mish mosh
Lower Demolition
201.6 body weight - competing at 198 if healed up and ready
1610 cals headed to 2500
30 min cardio - stat bike

In the immortal and timeless words of our beloved American icon John McClane as portrayed by actor Bruce Willis in Die Hard
"Yippee Ki-Yay Motherfucker !!"

Damn solid work day , slight increase on main mover , decent bumps on accessories and leg work , entire posterior chain is wore the fuck out jack.

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 3x10
Elbow Planks 3x30 count hold
Childs Pose 3x10 count hold

Lifts -
Dedz - 5's to infinity
Warm up - ebx5 ebx5 135x5x5x5x5x5
Build up - 185x5 - 225x5 - 275x5 - 315x5 - 365x5 - 405x5
Work - 425x3x2 - 445x2 - 465x1 - 475xknees and fail - no speed off the floor started grind so I dropped it - live to fight another day

Good Mornings - 5x5 progressive plus some extra credit - these felt real good today
150x5 - 200x5 - 240x5 - 290x5 - 310x5
extra credit - 320x3 - 325x2 - 330x1*money shot

Box Skwatz - low box - 8x2 - Ive been basing these off my top GM at the time - last few sets of these were like working for a living , holy mother of fuck !! but it all felt good and solid.
- #330x2x2x2x2x2x2x2x2

Zerchers - 5x5 slight progression - yeah what can I say I love torture
135x5 - 155x5 - too light - 185x5 - 190x5 - barely got last 2 reps kept same weight - 190x5 - oh my stars n garters

Quads - 10lb jump for the left leg with to a 3xamrap with it
Left - 3xamrap - #35 - 6+1+1 - 6+1+1 - 5
Right - #90 - 15x15x15

Hams - legs were tired n feeling it by this time had to lower the weight for full reps from last week -
3xamrap - #70 - 6+1+1 - 5+1+1 - 5

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

Abs -
2x30 reverse crunch
2x30 bent leg lift

 

[Yano]

Yesterdays #330 GM - last single. I didnt know the ol lady got this on cam at the time. I do this variation which I consider your standard PL Good Morning , a stiff legged version which is more of a BB style and seated GM's as well.

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[Yano]

"Then out spake brave Horatius the captain of the gate ... To every man upon this earth death cometh soon or late , and how can man die better than facing fearful odds , for the ashes of his fathers or the temples of his Gods."

July 3 '24 - Upper
lower volume smash n bash
202 body weight
1274 cals headed to 2500
30 min cardio - hour push mowing - real push mower no self propelled jazz

Today went ok , I am beat up between smolov , life and the bar crash ,, Grampys upper is fucking tired.

Reduced some volume today , went back to a 5x5 on the main mover and hit some speed work with a little over 75% of 1RM all iron no bands or chains.

Right delt and pec tendon just arent keeping up like they used to .. meh , we'll get it !

Added back in a 5x5 of very light bent rows , see how those treat me.

Bench - 5x5 work
Warm up - ebx5 ebx5
Build up - 135x5 185x5 225x5 245x5
Work - 255x5x5x5x5x5 - 75-80% of 1rm

Flat DB - #60 3xamrap - 14 - 10+1+1 - 10

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

DB Curls - #40 5x5x5x5x5

Bent Rows - #135 5x5x5x5x5

Bands - double looped red mini - pull apart press down 4xamrap
38 - 33 - 30 - 28+1+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

July 5th '24 - 5x5 main with accessories
Conjugateishness with some 5x5 fun
201.4 body weight
1308 cals headed to 2500
30 min cardio - stat bike

Today was a damn good lower day for sure. The bees knees , buns up and kneeling , 23 skidoo ,, all that good shit. Nothing heroic just a good solid days work , everything took what I gave it and came out the other side in one piece , bonus !

Fire n focus were on today , good drive through the hinge , left leg was keeping up with me for most of the work out. Worked both legs together for the first time today doing quads , felt real good.

I got nothing to complain about.

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

Lifts -
Dedz - 5s to infinity
Warm up - ebx5 135x5x5x5x5x5
Build up - 185x5 225x5 275x5 315x5 365x5 405x5
Work - 425x2 445x1x1 455x1x1

Box Skwatz - ssb comp height - Deuces wild to the top of the ladder - shooting for good reps over #330 -
200x2 - 240x2 - 290x2 - 330x2 - 380x2 - 400x1 - 420x1*money shot

Stiff Leg GM - ssb - no bend in the legs - bb style - #150x5x5x5x5x5

Zerchers - ssb - #185 5x5x5x5x5

Quads - did em as a set today - 3xamrap progressive
#90x15 - #100x15 - #110x13+1+1

Hams - #80 3xamrap - 10 - 8+1+1 - 8

Pull Throughs - double looped red mini 4x15

Abs -
2x30 bent leg lifts
2x30 reverse crunches