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

[Trip]

damn, missed Zach Wilde, I am jealous of his chops

well it is good to be honest, talking stuff out takes away some power some times

man, great u have a best friend, god bless

 

[Yano]

July 26 '24 - Conjugate - Lower Speed Work
Death by Deadlift with Skwat acc.
199 body weight
745 cals at time of work out headed to 2500 if i can keep it down - bellys all over the place
Cardio - push mowed the lawn , weeded the gardens , 30 min stat bike

Well with this week being a shit festival of seizures , disassociation events and random descents into madness and dementia complete with screaming at the walls .. its been great !!

Good times all around so I opted for a stimulate not annihilate day.

Dedz n Skwatz today I just melted into what I was doing and zoned out .. got in more volume than I was planning for but ,, fuck a plan ya go with what God wants and smile when its over. An God is good to me ,, so good if not for His hand in my life I would of been lost in the wind long ago.

All that out of the way , today was a good work day solid all around , focus was on , hinge was firing and popping like a top fuel funny car , got down n dirty n went to work.

Stretches - cut em down after all the yard work I was fairly warmed up n ready to go I'm just a bit anal about my routine -
Knees to chest 4x20 hold
Dead Bugs 2x25
Bird Dogs 2x25
Elbow Planks 3x30 hold
Cat Cows 3x10 - these help align my spine , it cracks like some one knuckles the first few times
Childs Pose 3x10 hold


Lifts -
Dedz - speed work - bands and chains progressive - so starting with 2 bands then 4 then swapped from red to grey bands - 40 lbs of chains - 2 red bands - #75 - 4 red bands #150 - 2 grey average bands #260 - pulling double sets of triples to singles -
Warm up - ebx5 - 135x5x5x5
Progression - 135/2x3x3 - 135/4x3x3 - 225/2x3x3 - 225/4x3x3
- pulled red bands added grey -
225/2x3x3
- added chains -
225/2/40x3x3 - 275/2/40x3x3 - 315/2/40x3x3
- doubles -
365/2/40x2
385/2/40x2
- singles -
405/2/40x1x1xfail * Post injury PR #705 at the top -
- about 3 min between pulls grampys getting old - 3rd attempt died at the knees - 1st came up nice 2nd was a slow grind but not awful 3rd died on the vine
- back down -
365/2/40x1 - 315/2/40x3
pulled off the bands for last set
amrap - 315/40x5

Skwatz - straight bar - free skwat - #40lbs of chains - hinge was feeling mighty tired at this point but I wanted to finish out with at least some free skwat work being done , its been a while for me and I need time under straight bar again to feel stable with it , too much ssb lately
150/40x8 - 200/40x5 - 220/40x5 - 240/40x5 - 260/40x5 - 270/40x5

Abs - Bent leg lifts - 4x30

 

[Yano]

July 29 '24 - Conjugate
Max Lower
202.4 morning after refeed
1067 cals headed to 2500
30 min cardio - stat bike

Work out time - 100 min
Mass Moved - 27,585 lbs
Tonnage - 13.79 Tons

Today was a solid number day , nothing too heroic but some good work all the same. Deadz felt good moved good until the final rep that was a bit of a grinder , this time i stuck to it and locked it out instead of ohh what if'ing my back .. grab it and growl. Everything feels good.

Started bringing down the volume and fluff and started focusing more on moving weight and what I need for the meet and accessory work.

Stretches -
Knees to chest 4x20 hold
Pelvic Tilt 2x25
Pelvic Raise 2x25
Dead Bugs 2x25
Single knee to chest 3x10 hold
Bird Dogs 2x25
Side elbow Plank 3x30 hold
Superman's 5x5 count hold
Childs Pose 3x10 hold

Lifts -
Deadz - to triples to 1rm -
Warm up - ebx5 135x5x5
Progression - 185x3 - 225x3 - 275x3 - 315x3 - 365x3 - 405x3
Work kicked in - 455x2 - 475x1 - 495x1 - 515x1*grinder - shakey dizzy check ya drawers type of pull when ya get it locked out and back down
Back down - 455x1 - 405x3x2

Deficit Deadz - standing on #35's - #365x5x5x5x5 - added #20 for kicks on the last set - #385x3x1x1

Skwatz - Straight bar free no box - Squats need a ton of work after being hurt , not squatting without the box and basically using only ssb for a year I am unstable as 2 legged table -
Progressive 5x5 - 185x5 - 225x5 - 275x5 - 315x5 - 365x3x2

Pull Down - double looped red mini - Pull apart Press down - 4xamrap - 35 - 33 - 30 - 30+1+1

Abs - Bent Leg Lifts 4x30

 

[Yano]

July 31 '24 - Conjugate
Max Upper
201 body weight
1313 cals headed to 2500
30 min cardio - stat bike

Today went ok , not a big strength day by any means , main stalled out about 40lbs before I was hoping it would but , some days are diamonds , some days are stones. Still got in some good work.

Changed up accessories to a standard 4x8 today , took some time and tested for an 8 rep max so i got a bit of fluff in there between sets that might of taken a bit off the top ... by going off the old numbers in the logs , i hit it fairly close quickly and went from there.

Good focus , good form , head was in the groove , I got no real complaints to speak of.

Stretches -
Band Press 2x10
Band Pull 2x10
Band xover 2x10

Lifts -
Bench - triples to 1rm -
Warm up - ebx5 ebx5 90x5
Progression - 135x3 - 185x3 - 225x3 - 250x3 - 275x2x1 - 285x1 real slow just repeated - 285x1 grindy
Back down sets - 265x2 - 245x3 - 225x5

Close Grip Floor Press - got down and dirty , haven't done these in a dogs age and it showed
4x8 - 175x8 - 180x8 - 185x8 - 190x7+1

OHP - yeah yeah i ain't supposed to do these at all ,, Dr can kiss my ass
4x8 - 85x8 - 90x8 - 95x8 - 105x6+1+1
Singles just cus I'm a dumb fuck , felt good
125x1 - 135x1 - 145 - 155x1 - 165xfail - half way - not going to try and grind over head

Delt Raises -
Side #25x8x8x7+1x6+1+1
Front #30x8x8x8x8

Curls - long bar -
4x8 - 70x8 - 75x8 - 80x8 - 85x6+1+1

Single Joint Bands - Tricep Pressdown - double looped mini reds today -
4xamrap - 18 - 15 - 14+1+1 - 10+2+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

August 2 '24 Conjugate
Speed Work Lower
208 body weight after refeed/pig out
1405 cals at workout - headed to 2500
30 min cardio - stat bike

Today was a good work day , nothing heroic , worked triples up til I couldnt and moved on , nice and simple. Good focus , good speed on the bar , no aches n pains to speak of ,, it all went well.

Stretches -
Knees to chest 4x20 hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Single Knee to chest 3x10 hold
Super Mans 3x10 hold
Bird Dogs 2x20
Side Planks 3x30 hold
Childs Pose 3x10 hold

Lifts -
Dedz - Triples til they wouldnt trip no more - not a big day for pulling at all
Warm up - ebx5 135x5 135x5
Progression - 185x3 - 225x3 - 275x3 - 315x3 - 365x3 - 405x3 - 425x1x1x1

Skwatz -
Long Bar - No Box - 135x3 185x3 225x3 275x3 315x3 365x1x1x1
SSB - Competition Box - 330x3 - 350x2x1 - 370x1x1x1 - 390x1x1x1 - 410x1x1x1

Deficit Dedz - 2 plates + plywood = 4 inches high - 5x5 progressive
225x5 - 275x5 - 295x5 - 305x5 - 315x5

Abs - Bent Leg Lifts - 4x30

 

[Yano]

August 3 '24 - Conjugate
Dynamic Upper
207.8 body weight
1293 cals headed to 2500
75 min cardio - 30 on stat bike - 45 on the ol lady :devilish:

Good solid dynamic day , stuck to the plan , got in my doubles work today for speed and adjusted and the accessories down to sets of 8 with proper weight.

Everything felt good and moved well , heads in a good spot finally and feeling right. I'm finally coming out of Eyeore mode most of the day ,, no more just sitting and staring if I'm not busy , feels ok just not like myself , its hard faking laughing or smiling when you just dont feel it inside but the meds are helping so I'll stick with em for now.

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

Lifts -
Bench - 8x2 - 60% 1rm +25% dynamic = #190 on the bar + #90 red bands looped - #280 at the top
Warm up - ebx5 - ebx5 - bandsx5
Progression - 135/2x2 - 155/2x2 - 175/2x2 - 185/2x2
Work - 190/2x2x2x2x2x2x2x2x2

Spoto Press - wide grip - 4x15 - high volume - #155x15x15x15x12+1+1+1

JM Press - 4x8 - #155x8x8x8x6+1+1

OHP - 4x8 - #110x8x8x7+1x6+1+1

Delt Flys - 4x10 - #20x10x10x10x7+1+1+1

Curls - long bar - 4x8 - #60x8x8x8x8

Abs - Bent Leg Lifts 4x30

 

[Yano]

Aug 5 '24 - Conjugate
Max Lower
206 body weight
1231 cals at work out headed to 2500
30 min cardio - stat bike

6 weeks out from the meet , God willing and the back n hips hold out.

Today was right on the money , some good work , some decent numbers , no aches n pains ... felt a bit like a dream to be honest. Lower is really coming back together so far ,, just gota keep working on getting my numbers back up.

Might not have a shot at a WR attempt this year after all the ups n down with my back but I want to at least be there and put up a good total all the same. The state meets are like my meathead Christmas.

Focus was there , good drive , hinge was firing well and my heads in a happy place. All in all , 10 out of 10 stars.

Stretches -
Knees to chest 4x20 hold
Pelvic Tilt 2x25
Pelvic Raise 2x25
Dead Bugs 2x25
Super Mans 3x10 hold
Bird Dogs 2x25
Side Planks 2x30 hold each side
Cat Cows 3x10 hold
Childs Pose 3x10 hold

Lifts -
Dedz - doubles up to 1rm -
Warm up - ebx5 - 135x5x5
Progression 135x2 - 225x2 - 315x2 - 365x2 - 405x2 - 455x2 - 475x1
Back down - 455x1 - 405x3x2

Matt/Rack Pulls - below knee -
Progression - 135x2 - 225x2 - 315x2
Work - 415x5 - 465x3 - 505x2
Heavy Singles - 555x1 - 600x1* no straps - felt good no slipping

Deficit Dedz - 4 inches - 5x5 progressive
275x5 - 315x5 - 335x5 - 355x5 - 365x5

Shrugs - first time doing these since injury - 4x8 progressive
225x8 - 275x8 - 295x8 - 315x7+1

Abs - Bent Leg Lifts - 4x30
Pull Throughs - double looped red mini - 4x15

 

[Halo]

Awesome day!

 

[Yano]

Awesome day!

Good to see you back on the grind man ! ,,, Yes sir today rolled well , have to make my decision about trying to compete and just slowly test the hinge n back out. Started cutting down volume and switched out the set n rep scheme so i can start to peak a bit and still get in my accessory work ... we'll see what happens.

 

[Halo]

I like the logic looking forward to seeing it happen!

 

[Yano]

Aug 7 '24 - Conjugate
Max Upper
203 body weight
1409 cals headed to 2500
30 min cardio - stat bike


Today was ,, meh ,, still get get any real leg drive , bar is coming down slower than I want it to for some reason ,, no big boom off the chest ,, just a ... meh , kind of day ,, still got the work in and the accessories just not hitting the numbers I wanted to by this time of the year at all after fucking up my back.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10

Lifts -

Paused Bench to 1rm - stopping on the chest and calling the PRESS in my head -
Warm up - ebx5 - 90x5 100x5
Progression 135x3 - 185x3 - 225x3 - 245x2 - 265x1x1
Singles - 270x1 - 275x1 - 280x1 - 285x1*real real slow grind but not a killer just no good leg drive

Pin Press - 5x5 - I seldom do these with my fucked up pec tendon and delt thing but I need to work them some so I started off light - added #40 in chains
155/40x5x5x5x5x3x1x1- no rack just a pause

JM Press - 4x8 - 175x8x8x8x7+1

Rows - 4x8 progressive - 155x8 - 165x8 - 175x6+1+1 - 185x4x2x1x1* last 2 of these was ugly

Delt Raise - 3x15 - #30x15x15x12+1+1+1

Bands - Tricep Press Down - 4x8 - 2 looped red mini - 8x8x8x6+1+1

Abs - Bent Leg Lifts 4x30

 

[Yano]

Aug 9th '24 - Conjugate
Dynamic Lower
203.5 body weight
1110 cals at work out headed to 2500
5 - 2 minute rounds heavy bag - 30 min cardio - stat bike

Good solid speed day , switched up the sets n reps to the proper dosages and got down n dirty. Head was all over at first but it calmed down as I got focused. Strength was good for the work done , forge was hot , fire was bright ,, no complaints.

*mental blooper reel cus I got no way to film it*
I learned today that 2 grey bands and 2 looped red minis are too much tension for the squat rack with out laying a few 45's on it ...
... First squat got my head into it , dug my back into the bar , unracked , stepped back ....
and flipped the rack over ..
standing there all confused with a couple of hundred pounds of tension in bands n chains on my back ... good times :ROFLMAO: (y)

Stretches -
knees to chest 4x20 hold
Pelvic Tilt 2x25
Pelvic Raise 2x25
Dead Bugs 2x25
Single Knee to chest 3x10 hold
Bird Dogs 2x25
Supermans 5x10 hold
Side Planks 3x30 hold
Childs Pose 3x10 hold

Lifts -
Skwatz - 8x2 - 60% 1rm + 25% dynamic tension - 255 on the bar - 270 in bands 60 in chains - I over loaded the bands n chains by ... well ,, a lot .. meh.
-- Straight bar - no box --
Warm up - ebx5 - 2/ebx5 2/60x5 90/2/60x5
Progression - 135/2/60x2 - 185/2/60x2 - 225/2/60x2 - 245/2/60x2
Work - 255/2/60x2x2x2x2x2x2x2x2 * 585 at the top

Dedz - 8x2 - 60% 1rm + 25% dynamic tension - 307 on the bar - 129 dynamic tension - over loaded this as well a bit - 315 on the bar + grey bands + 260 at the top + 60 in chains - OOPs heh
Progression - 135/2/60x2 - 225/2/60x2 - 275/2/60x2 - 295/2/60x2
Work - 315/2/60x2x2x2x2x2x2x2x2 * 605 at the top

Deficit Dedz - 4x12 - big sets oy vey - 2 plates high - #225x12x12x12x9+2+1

RDL - first time doing these since the injury - 4x12 - #225x12x12x10+2x8+2+1+1

Band Pull Down/Apart - double red mini - 4x12x12x12x12

Abs - Bent Leg Lifts - 4x30