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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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July 6 '24 - Conjugate / 3x accessories
Dynamic upper
203.1 body weight
1580 cals headed to 2500
30 min cardio - stat bike

Good solid speed day with accessories - focus was there , drive was good , head was in the right place. Focused on just got solid fast reps today , nothing heroic 55% of 1rm as the right shoulder catches up , use today as a half ass deload for the main. Added some weight on to the bent rows today , see how that feels on the hips n back later on today , reps themselves went real good.

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

Lifts -
Bench - Dynamic - 10x3 - 55% 1rm - 25% dynamic - 185 on the bar - 90 in bands / chains
Warm up - ebx5 ebx5 chainsx3 chains/bandsx3
Build up - 135/2/2x3 - 155/2/2x3 - 175/2/2x3
Work - 185/2/2x3x3x3x3x3x3x3x3x3x3 = #275 at the top

JM Press - #185 3xamrap - 10 - 8+2 - 7+2+1

Spoto Press - #225 3xamrap - 10+2 - 11+1+1 - 8+1

DB Curls - #40 3xamrap - 8+1+1 - 8 - 7+1+1

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

Bent Rows - 5x5 Progressive - 135x5 - 155x5 - 165x5 - 175x5 - 185x5

Band Pull Downs - Pull Apart/Down - 4xamrap - 30 - 32 - 30+1+1 - 28

Abs - Bent Leg Lifts - 4x 30
 
Yano

Yano

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Sep 18, 2022
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July 8 '24 - Conjugate
Max Lower
203 body weight
1366 cals headed to 2500
30 min cardio - stat bike

In moments like this , I reflect on the timeless and immortal words of the great American philosopher Ric Flair when he said - "WOOOOOOOOOOO!!!!"

Damn solid lower day , all the stars were lined up. Head was in the right place , hinge was working proper , drive transferred through proper and I could use my legs to push the world away during the pull. It all went so good I had to sit for a minute and thank everyone from God to my mother and all the ghosts that watch over me and take care of me for allowing me to heal and continue to do this.

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

Lifts -
Dedz - 5's to infinity and beyond
Warm up - ebx5 ebx5 135x5x5
Build up - 185x5 - 225x5 - 315x5 - 365x5 - 405x5
Work - 425x2 - 445x2 - 465x2 - 485x1 - 500x1* Fucking Money Shot !! grinder but it came up

Skwatz - 6x2
Build up - 150x2 - 240x2 - 330x2
Work - 380x2x2x2x2x2x2

Stiff Leg GM - 3xamrap progressive -
150x8
170x6+1
190x5+1+1

Zercher's - 3xamrap - #175 - 9 - 8+1+1 - 7+1

Quads - 3xamrap - #115 - 15 - 13+1+1 - 8+1+1

Hams - 3xamrap - #80 - 10 - 8+1 - 6+1+1

Pull Throughs - double looped red mini - 4x15

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

Yano

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Sep 18, 2022
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July 10 '24 - Conjugate
Max Upper
202.6 body weight
1285 cals headed to 2500
30 min cardio - stat bike

Good solid work day , I would of liked to get a few more reps out of main mover but it is what it is. First day trying to really get some leg drive , worked well in the lower weight sets ,, not so well as we moved up the ladder but still ended up in a decent place over all so im not all sad n shit.

Everything moved well , felt good. Fire was hot in the forges , good drive , good focus , I got nothing to complain about.

When I got to my band work at the end I slowed it all right down to a crawl ,, holy fucking pump and pain hahahaah there is something to that.

Stretches -
Band Pull 2x20
Band Press 2x20
Band Xover 2x20

Work -
Bench - 5s to infinity - 60lbs chain
Warm up - ebx5 ebx5 eb/60x5
Build up - 135/60x5 - 155/60x5 - 175/60x5 - 185/60x5
Work - 205/60x4 - 225/60x2+1 - 245/60x2 - 265/60x1 - 270/60x1*- 320 at the top slow but it locked out an didn't kill me

Spoto - #225 - 3xamrap - 8 - 7 - 5+1+1

Close Grip BP - 3xamrap - #225 - 8 - 6 - 5+1

Delts -
Side - #25 - 3xamrap - 8+2 - 7+1+1 - 5+1+1
Front - #30 - 3xamrap - 14 - 12 - 11+1+1

Bent Rows - 5x5 progressive - 155x5 - 175x5 - 185x5 - 190x5 - 195x4+1 - oy vey !

DB Curls - #40 - 3xamrap - 6 - 8 - 5+1

Bands - Pull apart/press down - double looped red mini - very slow TUT style for shiggles to see how it works
32 - 30 - 28+1+1+1 - 25+1

Abs - Bent Leg Lifts - 4 sets of 30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,016
1,062

" you're bleeding ..."
"... I aint got time to bleed ... "
"You got time to duck ? .... *plunk "

July 12 '24 - Conjugate
Max Lower Chapter 2
202 body weight
1562 cals headed to 2500
30 min cardio - stat bike

Today was a decent lower day , I kind of blew off speed work today and went for round two of heavy pulling , nothing heroic just pulled til the bar didnt want to move , no grinding heavy or beating my self up really but some good solid work all the same.

Dedz n Skwatz are progressing well , the compression in my spine doesn't seem to effect them as much as it does my benching wow , there is definitely something to arching and using leg drive in my bench that aggravates the fuck out of it for sure. I can still feel wednesday's leg drive today.

Decent work out all around some numbers and reps moved up some stayed the same but it all felt good , moved well and I'm feeling positive about being able to compete in Sept if God wills it.

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

Lifts -
Dedz - 5's to infinity and beyond
Warm up - ebx5 135x5x5x5
Build up - 185x5 - 225x5 - 275x5 - 315x5 - 365x5 - 405x5
Work - 425x3 - 445x2 - 465x1 - 475x1 - 485x1 - 495xfail - mid shin
Back down - 455x1x1 - 405x4

Skwatz - Low box ssb - not the best progression up but good work for the last 3 sets -
150x5 - 240x5 - 350x4 - 380x3 - 390x2 - 395x2 - 400x1x1

GM - #240 3xamrap - 8 - 7+1 - 6+1+1

Zercher - 5x5 progressive -
155x5 - 175x5 - 185x5 - 195x5 - 205x5

Quadz - #125 3xamrap - 12 - 10+1 - 8+1+1

Hamz - #90 3xamrap - 10 - 8+1 - 8

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

Abs - Bent leg lifts - 4 sets of 30
 
Yano

Yano

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Sep 18, 2022
1,016
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July 13 '24 - Conjugate
Dynamic Upper
200 body weight
1525 cals headed to 2500
30 min cardio - stat bike

Today went well for what it was , some speed work , a few singles , see if we can get the right delt n pec tendon thing back on board with us for next week.

Good drive n focus , head was in the right spot. Not a hella strong day mind you but good work was done so all in all i got nothing to complain about.

I CAN NOT use much leg drive at all benching , that's whats really fucking with my back at this point and im not sure why. I can pull , I can squat but arching during bench work and i'm phuct !! yes I was also hooked on phonics :cool:

Held back on incline work today , back is just feeling odd seated with weight over me.

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

Lifts -
Bench - Speedy 3s to singles - 2 red bands - 55lbs of tension at 87 inches up n over the bar - 40 lbs of chains = 150 dynamic load
Warming it up - ebx 10 - eb/40x5 - eb/40/2x5
Build up - 135/40/2x3 - 185/40/2x4 - 205/40/2x3
Work - 210/40/2x3x3x3x3x3x3x2+1x2+1 = 355 at the top
Extra credit - 215/40/2x2 - 220/40/2x1
Back off amrap - 185/40/2x4

Close Grip Bench - left the bands n chains on - #155/40/2 - 3xamrap - 7 - 6 - 5+1

Flat DB Press - #60 3xamrap - 8+1 - 7+1+1 - 6+1

Delts -
Front - #30 3xamrap - 12 - 10+1+1 - 8+1+1
Side - #25 3xamrap - 11+1+1 - 10 - 8+1

DB Curls - #40 3xamrap - 7 - 6+1+1 - 5+1

Bent Rows - static weight #155 3xamrap - 10 - 8 - 7+1

Bands - Pull Apart Press Down - double looped red minis - 33 - 35 - 30 - 28+1

Abs - Bent Leg Lifts - 4 sets of 30
 
Yano

Yano

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Sep 18, 2022
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July 15 '24 - Conjugate
Max Lower
201 body weight
1325 cals headed to 2500
30 min cardio - stationary bike

Today was golden , pulled past where I wanted to , pulled past the world record and im still walking and talking. WOOOOO!

Pulling past that today got to me , I really thought I fucked myself up this time and destroyed my back and would never be able to do this again ... Took a moment and thanked everyone from all of you to my family and God most of all He is Good to me, so Good.

Nice solid work day , everything moved well on main , bar had good speed , hinge was firing proper , legs were pushing the world away , holy shit it all felt good.

Got decent work on accessories in , some things moved up some stayed the same either way its all moving in the right direction.

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

Lifts -
Dedz - Triples to Max Single - to quote the Kool Aid man ,, "OH YEAH !!"
Warm up - ebx5 - 135x5x5x5
Build up - 185x3 - 225x3 - 275x3 - 315x3 - 365x3 - 405x3
Work - 455x2 - 475x1 - 495x1 - 505x1*WR for my age in 198 - moved well added 10
- 515x1*10lbs over WR - were back baby !! They best bury us upside down so the whole world can kiss our ass WOOOOOOO!

Skwatz -8x2 -
Build up 150x3 - 240x3 - 330x3
Work - 380x2x2x2x2x2x2x1+1x1+1

GM - PL style slight bend in the knee - 5x5 progressive
240x5 - 250x5 - 260x5 - 270x5 - 275x5 - hooo doggies that shits like going to work !

Zerchers - 5x5 progressive
155x5 - 175x5 - 185x5 - 195x5 - 200x5 - last reps had me shaking like a dog trying to shit a peach pit but it racked

Quads - #125 3xamrap - 12+3 - 10+2+1 - 10+1+1

Hams - #85 3xamrap - 8+2 - 6+1+1 - 6

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

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

Yano

VIP Member
Sep 18, 2022
1,016
1,062
@jipped genes I've been trying your carb cycling idea and loading up just one meal a week on sunday night , see how its going here in another week or so fat wise.

So far the first refeed put me up to 210 the next morning ... this time I was only at 207 , same amount of carbs and same types of food. I'm guessing thats just water n sugar so ill know in another couple of weeks the progress.
 
T

Trip

VIP Member
Oct 22, 2022
246
210
it's water, it will balance out quickly, numbers doing nice

Great Descriptions of workout n day, see how u can get into Zoney
 
Yano

Yano

VIP Member
Sep 18, 2022
1,016
1,062

July 17 '24 - Conjugate
Max Upper
206.4 body weight
1365 cals headed to 2500
30 min cardio - stat bike

What can I say , ya know how some days go fucking excellent and you come out feeling like a million bucks no matter how hard it was ? and other days are like some one hunched up and shit right in the middle of the dinning room table .. yeah .. it was one of those haahahaa.

The point of diminishing returns .. deload ? hmmmm

Just could not get fired up today , hot , drained feeling , didnt sleep well , I could list a bunch more excuses but it all boils down to the iron pile kicked my ass today WOOOOOOOOO!

No real drive through my legs , back aching when i did try ,, just a clustefuck of immense proportion , almost ,,, ALMOST packed it in and came up but that gets nothing done and no lessons learned so ,,, onward , forward , to battle !!

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

Lifts -
Bench - 5s to max single - hahah oy vey this was sad shit today
Warm up - ebx5 ebx5 135x5
Progression - 185x5 - 225x5 - 245x5 - 265x5
Work - 275x4 - 285x3 - 295x1 - 305xfail - just shy of the rack and the elevator started coming back down - rowed it off

Trying to get any real leg drive is just no bueno right now - might just deload upper next week and let it rest , see how it feels sat when we hit dynamic work.

JM Press - 3xamrap #185 - 10 - 8 - 7+1

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

Seated DB OHP - 3xamrap #40 - 8 - 6+2+1 - 7

Curls - #40 - 5x5x5x5x5

Bent Rows - 5x5 progressive - 155x5 - 175x5 - 185x5 - 190x5 - 195x5

Bands - Pull Apart/Press Down - 40 - 38 - 34+2 - 33+1+1

Abs - Bent Leg Lifts 4 sets of 30
 
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