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

[Yano]

Dynamic Upper

Today was a solid day , good focus , had fun with the bands and got some good work in.

Working with bands as always is humbling and exhausting , i'm a bit shakey for sure and spacey in the head.

Bench - added 5# at the top , got a good loop with the bands and used a couple pieces of wood to get proper tension on em - 4 bands = 90 at the top - eb/4x10 90/4x3 135/4x3 185/4x3x3x3x3x3x3x3x3x3 = 275 at the top

Spoto Press - Left the bands the same , 90 at the top - holy shit wow and humbling in 20 rep sets - 90/4x20 95/4x15x5 100/4x10x10 - 190 at the top

JM Press - Yep you guessed it left the bands set up the same 90 at the top - eb/4x 10 5/4x10 10/4x10 15/4x10 hahaah dont that look fucked up - 90 from the bands and empty bar is 135 so this is 135x10 140x10 145x10 150x10 at the top of the movement

DB Presses - Surely that crazy fat bastard put the bands away by now ? ,,, Wrong !! Banded Db Presses like Trend taught me - looped the bands under the bench and around the handles 29 times then poof , 30ths a charm an felt balanced , I was off and running - no way to measure tension other than guessing how it felt in my hands ,, 30-35lbs maybe each one under tension at the top - 30/2x10 35/2x10 40/2x10 45/2x10 - 75 maybe 80lbs at the top ,, i really need to invest in more small plates and dbs

Banded Seated Press - same band set up , adjusted height of where they were hooked to keep the 90# tension at the top - I knew i bit off a bit more than I could chew for 10 rep sets after the first but i hung with it , ill keep these weights til i can hit all 4 sets of 10 proper - 90/2x10 95/2x8x2 100/2x5x5 105/2x5x5 - 195 at the top

Push ups - 4 sets of 15

 

[Yano]

Good work brother.

Those weird knee issues are always a pain in the ass. Mine are always like you mentioned. It never happens in the gym, it is always when I am doing everyday life crap.

Thanks man !

Cut back on the cardio a few days took it easy on it. It's back to normal now and feeling spry.

 

[Yano]

Dynamic Lower aka Fun with bands n chains part 2

Today went well , decent energy and focus it all clicked.

Box Squats - back to 50% this week and added 10 lbs + the 25% resistance so this is 290 + 140 in bands n chains for 430 at the top - 8x2 ebx10 150/140x2 200/140x2 240/140x2 290/140x2x2x2x2x2x2x2x2

Deads - Ok i pushed these a bit but not to far , used 550 as my max instead of 530 ... yeah i know. So 50% with 25% resistance bands - 280 on the bar + 150 in bands = 430 at the top just like the squats - 135x2 225x2 275x2 280x2x2x2x2x2x2x2x2

Front squats with chains off box - wanted some volume out of these but a bit more weight on the bar so I went with a 5x5 set up - kept the chains short and hardest part of these is when they get swinging and it keeps the weight constant the chains never hit the floor - 250x5 270x5 290x5 300x5 310x5 * yeah thats a pr for this variation for sure

GM's with 40# of swinging chains - 200x5 210x5 220x5 230x5 240x5

Standing BB rows - Good Lord these need work - 60x10 65x10 70x10 75x10

Abs - Leg Lifts - 4x15

 

[Yano]

Ok , written current state of affairs at least until i get the mrs to take new pics soon.

Current body weight this morning is 217 - Calories are cut back down now for a few weeks. From 3000 to 25-2400 ish

Breakdown of eating isnt really all that special - I eat like a dog same thing usually the same way at the same time , same bowl , same fork same chair .... I'm about as simple as a straight line.

I wake up at 3 or around there coffee with a scoop of protein ... few hours later ,, another one - 400 cals counting the splash of creamer.

Around 10-11 o clock i go n ride my bike for 30 min ,, riding once a day like this now instead of twice for an hour is giving my knees and hips way better recovery I'm keeping my heart rate higher and getting better speeds an times. So I will leave it like this for now while i watch the mirror n scale to access.

Noon first solid meal - 4oz of chicken 2 cups of rice - 533 cals

Before I work out I'll have a piece of toast with some jelly for the fast carbs - 100 cals

After work out - 4 oz of chicken 2 cups of rice - 533 cals

Coffee with a scoop of protein to wake up and one with supper - 400 cals

Supper is you guess it , 4 oz of chicken or Fish , pork what ever the mrs wants as long as I get my 35g of protein out of it i dont care - salad with lettuce n spinach fat free dressing I might go for a couple of pieces of bread with supper or a bagel cus lookin at rice makes me woozy by then if no bread ,, yep 2 cups of rice and suppers another 533 cals

I might ,, might have a snack before bed but thats more dependent on what i'm running at the time more than hunger so i dont run out of sugar in the middle of the night and wake up clumsy n hypo as fuck.

Daily cardio like i mentioned is now just once a day for 30 mins , heart rate is up on to 125-130 , holding a fairly steady 28-29 mph on the read out , end up around 13.3 to 13.8 miles.

Hips and knees feel much better all around , just need to watch how cutting it down to one session a day effects the fat coming off.

An thats where we at so far ... In a perfect world I would like to get back down to 209 , thats where I was last january before the blast just to have a side x side pic at the same body weight to get a solid comparison and really be able to tell if i'm putting in work or just fooling myself and still a potato.

As long as I can keep dropping jelly while putting weight on the bar and my total going up , its all good. When I cant put weight on the bar , I start to shove more clean food down the grocery hole and bring the cals up to get bigger n stronger .. simple math for my simple brain.

 

[Yano]

Max Upper

Today went good , good energy no weirdness or surprises , got in some solid work and kept up the pace. All in all a solid day

Close Grip Bench - I went with these today for main mover variation just for something different - to 1 rm - ebx10 135x3 185x3 225x3 245x3 265x3 270x1 275x1 280x1 285x1 290* pr for these by 5lbs i think ,, have to scroll back n dig to be sure -

3 board press - 5x5 - bumped these up 5 lbs from open to close - 230x5 235x5 240x5 245x5 250x5

JM Press - 4x12 - imma go ahead and guess i figured out what pre-exhausting is hahaah cus doin these after maxing close grips was a trip and a bit humbling - 115x12 120x12 125x12 130x8x4

Seated Ohp - 4x8 - I'll keep this until i can bang out all 8 proper then move up, they are going well i just dont wanna get ahead of myself - 140x8 145x8 150x6x2 155x4x4

Rear Delt Flys - again humbling shit right here which shows me i need to do them way more often - 15x15 20x15 25x15

Push ups - 4 sets of 20

 

[Yano]

Max Lower

Today went good had some fun and got a little stupid. Switched things to a 5x5 for the most part today just for something different and cus I enjoy the 5's for accessories.

Front Squats off box/bench - something different for a main mover to hit 1rm for a different flavor - 150x3 200x3 240x3 290x3 330x3 350x3 370x1 380x1 385x1 390x1 395x1 400x1*pr cus well I never tried to 1rm them before hahaahah

Chair Deads - these are coming along better than I expected , just started off where I felt comfortable and lookin back I blew the last numbers out of the water so that felt good. 185x5 205x5 215x5 220x5 225x5

Gm's Low to high - Stayed heavy n worked these in the 5x5 as well - 240x5 260x5 280x5 290x5 300x5

Bent Rows - One of these days I will make solid progress on these damn things , to quote Mark Bell in his one video - Fuck you and Fuck your elbow - 185x10 190x10 195x8x2 200x5x5

Abs - Leg Lifts - 4 sets of 15

 

[Kluso]

I might ,, might have a snack before bed but thats more dependent on what i'm running at the time more than hunger so i dont run out of sugar in the middle of the night and wake up clumsy n hypo as fuck.

What are you running right now. Think I missed that? Just trt? Are you using anything like Berberine to help with fat loss?

 

[genetic freak]

Nice work brother!

I am not powerlifting anymore, but I still struggle with cuts and strength since my training program is focused on progressive overload. I will cut for a little bit, but as soon as I start seeing my reps or weights go down, I start putting calories back in. The other alternative is to push more gear. Of course, the smart thing would just let the reps and weights fall where they lay, but who the hell wants to do that?

 

[Yano]

Deloads over , guess ill post up here from now on instead of over at the other place. Monday it all starts again.

 

[Yano]

Dynamic Upper

An so it begins anew , deloads over , week off felt good. Brain and body feel better. Got in some good work today , didnt get too crazy with the cheese whiz. To quote a wise man I once met ,, stimulate not annihilate.

Switched some things out to go with a 5x5 set up for a few weeks , see how that goes. Think I'm plenty big enough now maybe its time to fill the old Zelda strength meter back up.


Flat Bench - Based off the 340 Pr with bands still until we beat it - 170 on the bar 85 in dynamic puts it at 255 at the top of the movement - Looped bands gave me right around 80#'s judging by what they lifted before anchoring down. Slapped 175 on the bar and off we went - ebx10 135x5 185x5 225x5 - added the bands 175/2x5x5x5x5x5 = 255 at the top

Board Press Madness - slapped these in at the 20 rep spot and took off - my tiddies be painin me - 135/1boardx20 140/2boardx20 145/3boardx 20

Close Grip Bench - 5x5 - 225x5 230x5 235x5 240x5 245x5 - last set of these were a mother fucker , prexhausted ? ,, hmmmm could be

Banded Face Pulls with a 2 count pause - 5x5 - Wrapped the band around the upright again , and my hands tried to at least get the length of my forearm on the pull with out leaning back and using any body weight - held for 2 count and repeated - Hard to believe the pump and work you can get from such a simple exercise.

DB Shoulder Press - 5x5 - being limited on small plate ive gota do these one arm at a time sucks but thats the way it is for now - 50x5 60x5 65x5 70x5 75x5

Abs - Realize the issue with my left ankle isnt the biking , its the push ups. So imma leave them out for a while so - Leg Lifts 4 sets of 15

 

[genetic freak]

Nice work! I like the banded face pulls or banded rear delt fly. Much better than using a cable.

 

[Yano]

Nice work! I like the banded face pulls or banded rear delt fly. Much better than using a cable.

Thanks man ! I work out at home we are in the middle of buttfuck no where. I had a home made cable set up for a while but she bit the dust on me and I haven't bothered to replace it , Trendkill suggested using the bands for face pulls and they work really well.