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

[monsoon]

what? No video?
can’t say it hasn’t happened to me.
please make sure the rack is properly anchored before trying the monkey hang

 

[Yano]

Aug 10th '24 - Conjugate
Dynamic Upper
202.8 body weight
1308 cals headed to 2500
30 min cardio - stat bike

Today was a solid dynamic day , numbers were hit , I stuck to the plan. Sets n reps have been adjusted and it all feels proper. Head was good , fire was there , good pop on the bar speed with only the last couple slowing down. All in all , a solid days work.

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

Bench - 8x2 - 60% 1rm - 25% dynamic - 200 on the bar , 85 resistance ( bands came to 110 on the chart ) so a bit of an over load not too bad -
Warm up - ebx5 eb/2x5
Progression - 135/2x2 - 155/2x2 - 175/2x2 - 195/2x2
Work 200/2x2x2x2x2x2x2x2x2 * #310 at the top

Spoto Press - 3x20 - High Volume - #155x20x20x15+3+1+1 - paused no rack

Close Grip BP - 4x12 - #135 - 12x12x12x10+1+1

Kroc Rows - on the home made 2" farmers carry handles for some grip work -
4x12 - #50 - 12x12x12x12

OHP - 4x12 - #85 - 12x12x12x8+2+1+1

Bands - Tricep Press down - double reds - 12x12x10x8+1+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

what? No video?
can’t say it hasn’t happened to me.
please make sure the rack is properly anchored before trying the monkey hang

Im the only human that refuses to use or own a cell phone , so unless the wife is home to catch it on hers for me , i dont ever film my work outs

 

[jipped genes]

Im the only human that refuses to use or own a cell phone , so unless the wife is home to catch it on hers for me , i dont ever film my work outs

Respect bro, I had a flip phone up until not long ago. I suck so bad at directions. I LOVE navigation on my phone. BUT...I do not have social medias.

Respect bro.

 

[Yano]

Respect bro, I had a flip phone up until not long ago. I suck so bad at directions. I LOVE navigation on my phone. BUT...I do not have social medias.

Respect bro.

I had a fake named facebook account until it got locked , under occupation I said I was a comic transfer tester at Silly Putty and that I graduated from the University of Ethiopia in Addis Ababa top of my class in '84 ... now get this shit ,, years later after I made it , I get a message from a lady asking me what classes I took because for the life of her she could not remember going to school with a mzungu ... bantu word meaning aimless wanderer / person from away , basically their version of gringo. I came clean and told her that I had made it up for a laugh and she thought it was funny and didnt go all karen on me.

I do have the youtube thing but I just put vids from work outs and meets on that for the grandkids and kids in south carolina so they can see what im up to , i never made it as a public channel for anything but for that I need the ol lady to film it on her phone

I might get a dash cam type thing and just set it up in the bunker to film workouts then i could dump it right to the pc

 

[jipped genes]

I feel ya bro. I use my wife's FB from time to time for marketplace but that's it. She does not use it either

 

[Yano]

what? No video?
can’t say it hasn’t happened to me.
please make sure the rack is properly anchored before trying the monkey hang

I had been using the red minis , 4 of em and thought ,, hey ill add the grey bands today for some extra oompf ... doh !!

I usually just stack a couple of plates on it with the reds and it never moves , the greys put an extra 260 or so on it and she rolled over and showed me her ass just had to drop a couple more 45s and the extra chains on it

 

[Yano]

Aug 12 '24 - Conjugate
Max Lower - warm ups - deads and acc
204 body weight
1695 cals headed to 2500
30 min cardio - stat bike

Today was a damn good day , mind body and soul were all lined up and ready to go. Worked out some math got my warm ups figured and my openers.

Pulled that first then moved on to a few accessories and called it good , stimulate not annihilate.

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

Lifts -
Deadz - to 1 rm
Warm ups - ebx5 ebx5 135x5
Progression - 225x3 - 315x1 - 365x1 - 405x1
First Attempt - 465x1 - popped right up
Second Attempt - 485x1 - slow but a good pull
Third Attempt - 510x1 - grindy off the floor but picked up speed to lock out * 5lbs over WR

If this was meet day , we'd be set but the basement don't count for shit , on with the show ...

Mat/Rack Pulls - 3 inches off the floor -
135x2 - 225x2 - 315x2 - 405x2 - 495x1 - 515x1 * slow as hell but it locked out

Deficit Deadz - 5x5 progressive -
225x5 - 275x5 - 315x5 - 365x5 - 375x5 - 385x5

Shrugs - 4x8 - 1x6 -
275x8x8x8x6+2
315x5+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Go Away]

Saw the working sets for deads & expected the accessory work to be chill. Not chill.
You’re strong as fuck bro

 

[Yano]

Saw the working sets for deads & expected the accessory work to be chill. Not chill.
You’re strong as fuck bro

Thanks man ! Work in progress coming back from some bumps in the road but were getting back there for sure.

 

[Halo]

Aug 12 '24 - Conjugate
Max Lower - warm ups - deads and acc
204 body weight
1695 cals headed to 2500
30 min cardio - stat bike

Today was a damn good day , mind body and soul were all lined up and ready to go. Worked out some math got my warm ups figured and my openers.

Pulled that first then moved on to a few accessories and called it good , stimulate not annihilate.

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

Lifts -
Deadz - to 1 rm
Warm ups - ebx5 ebx5 135x5
Progression - 225x3 - 315x1 - 365x1 - 405x1
First Attempt - 465x1 - popped right up
Second Attempt - 485x1 - slow but a good pull
Third Attempt - 510x1 - grindy off the floor but picked up speed to lock out * 5lbs over WR

If this was meet day , we'd be set but the basement don't count for shit , on with the show ...

Mat/Rack Pulls - 3 inches off the floor -
135x2 - 225x2 - 315x2 - 405x2 - 495x1 - 515x1 * slow as hell but it locked out

Deficit Deadz - 5x5 progressive -
225x5 - 275x5 - 315x5 - 365x5 - 375x5 - 385x5

Shrugs - 4x8 - 1x6 -
275x8x8x8x6+2
315x5+1

Abs - Bent Leg Lifts - 4 sets of 30

Killed it bro!!!

 

[Yano]

Killed it bro!!!

Everything is coming back together nicely for sure , still have to take it easy and watch my volume cutting down the accessory work has helped a lot. @monsoon helping me with the decompression and things to help my back were solid gold as well , I wouldnt be here if it wasnt for his suggestions.