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

[Yano]

Aug 14 '24 - Conjugate
Squatz - warm ups - testing - accessories
206 body weight
1178 cals headed to 2500
30 min cardio - stat bike

Switched up a few things today from now til the meet. I want to just dedicate one day to pulling one day to squatting , one to the bench and use my 4th day for just feeders n gpp work , drags , farmers carries shit like that.

Today was Squat warm ups and probable attempts , it all went well I got no complaints. I'm not as stable as I would like to be with the straight bar but that's my fault for spending so much time under SSB and not swapping it out often enough , lesson learned.

Head was there , heart was in it , mind and body linked up and we got some shit done , it all felt right.

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 3x20 hold
Side Planks 3x30 hold
Childs Pose 3x10 hold

Lifts -
Skwatz - to 1 rm
Warm ups - ebx5 ebx5 135x5
Progression - 225x3 - 315x2 - 340x1
Opener - 365 - came right up boom
2nd - 385 - little slower but it moved well
3rd - 405 - slow moving out of the hole got a little forward but corrected and it came up slow n steady

Dedz - 8x2 - 50% of 1rm on the bar 280 + grey bands 260 = 540 at the top
Progression - 135/2x2 - 225/2x2 - 275/2x2
Work - 280/2x2x2x2x2x2x2x2x2

Good Mornings - 5x5 progressive - 240x5 - 260x5 - 280x5 - 285x5 - 290x5

Zercher - 5x5 progressive - 165x5 - 175x5 - 185x5 - 190x5 - 195x5

Abs - Bent Leg Lifts 4x30
Pull Throughs - double looped red mini - 4x20

 

[Halo]

Love it watching a plan come together!

 

[Yano]

Love it watching a plan come together!

Thanks man !

My only PL coaches have just been the guys on the boards teaching me and helping me along , fella by the name of Trendkill saved my life and taught me how to do this BigBaldBeardGuy as well , and there is a list of others for sure between our boards ,, they gave me a purpose again.

So I sort of do a lot of reading , I ask a lot of advice and I try to learn from everyone I can the good and the bad , what I should be doing and what I shouldnt.

I get nervous to say the least and question what im doing all the time , so far so good. 5 weeks out this week and it all feels good , test some bench today and see where that's at and go from there.

 

[Yano]

Aug 17 '24 - Conjugate
Odds n ends short 4th day
202.4 body weight
1350 cals headed to 2200
30 min cardio - stat bike

Nice short easy day for the 4th workout of the week from now til meet day. Pulled up to 2nd attempt , same for squats , some farmers carries and abs n bands , nice short n sweet

Everything felt good , I got no complaints at all.

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 planks 3x30 hold
supermans 5x10 hold
child pose 3x10 hold

Lifts -
Deads - to 2nd attempt
Warm ups - ebx5 ebx5
Progression 135x5 - 225x3 - 315x2 - 365x1 - 405x1
1st - 465x1 - popped right up
2nd - 485x1- slow off the floor but picked up speed to lock out

Squats - to 2nd attempt
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 340x1
1st - 365x1 - real smooth
2nd - 385x1 - slow out of the hole but it moved well

Farmers Walks -
#100 x 100ft x 2
#120 x 100ft x 2
#140 x 100ft x 1 - forearms blown up like fkn balloons , holy popeye

Pulls Throughs - double looped red mini - 4x20

Abs - Bent Leg Lifts - 4 x 30

 

[Yano]

Aug 19 '24 - Conjugate
4 weeks out meet prepin
202.4 body weight
1525 cals headed to 2200
30 min cardio - stat bike

Today went well , pulled deads and hit squats , some rack/mat pulls and hit abs n pull throughs , nice and short but good work was done.

Head was in a decent place , forge was full of coal and the fire was hot , so we got uglied up and got busy.

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 -
Deads to final -
warm up - ebx5 ebx5
progression - 135x5 - 225x4 - 315x3 - 365x2 - 405x1
1st attempt - 465x1 - moved real well
2nd attempt - 485x1 - lil slow off the floor but moved decent
3rd attempt - 510x1 - hard breaking the floor but it moved well once traveling to lock out

Skwatz to final -
warm up - ebx5 ebx5
progression - 135x5 - 225x3 - 315x2 - 340x1
1st attempt - #365x1 - boom right up and in the rack
2nd attempt - #385x1 - little slow out of the hole but it went well
3rd attempt - 405x1 - hard out of the hole but once it was moving it traveled well to the rack

Box Skwatz- ssb - wanted to push a bit more , took a few minutes then hit some of these as well
150x2 - 200x2 - 240x2 - 290x2 - 330x2 - 380x2 - 420x2 - 440x1 - 460x1 - 480x1

Mat/Rack pulls - 2 inch - doubles to 1rm
135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 525x1 - 545x1

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

 

[Yano]

Aug 21 '24 - Conjugate
Overloading Dynamic Day - cus Murica ! Fuck Yeah !!
202 body weight
1208 cals headed to 2200
30 min cardio - stat bike

What can I say about today ..... it went well , no fire in me really , hard to get a head of steam up like this. Sort of detached from reality and going through the motions as best I can , new meds have got me in limbo.

Lifts went well , was going to stick with a 45/50% loading today but I blew the fuck out of that and just kept going ,,, was dumb but I was just lost in the motions and it felt good physically , i'm tired and blown out but not fucked up or overly sore to speak of in any way.

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

Lifts -
Skwatz - 8x2 dynamic and then some and then ,, some more
SSB - Grey bands - #280 - Red band - #40 - #60 in chains = #380 in resistance
Warm up - bands/chainsx2 - bands/chainsx2 - bands/chainsx2
Progression - 150/b/cx2 - 200/b/cx2 - 240/b/cx2
Work - 260/b/cx2x2x2x2x2x2x2x2
An then some - paused singles 30 seconds or so - 290/b/cx1+1 - 330/b/cx1+1 - 380/b/cx1+1* #760 at the top - last rep i damn near blacked out room got real small and far away .. little spooky

Dedz - 8x2 dynamic - Grey Bands - 1 Red each side as well - #335 in resistance
Warm up - ebx5 ebx5 135x5
Progression 135/bx2 - 185/bx2 - 225/bx2 - 275/bx2
Work - 315/bx2x2x2x2x2x2x2x2 - #650 at the top - last couple reps were slower than they should of been for dynamic work - no pop to em really

Farmers Walks - Holy forearms batman , these are wicked having to hold onto the 1 7/8 " pipe
100ft x 3 trips x#100
100ft x 3 trips x#120
100ft x 3 trips x#140

Hammer Curls - #30 - 4x15

Farmers Handle Shrugs - #100 each hand - 4x15 - imma end up lookin like Popeye holy forearms

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

 

[Yano]

Aug 23 '24 - Mini Meet Day
Running the lifts - minimal accessories
201.6 body weight
1415 cals headed to 2200
40 min cardio - stat bike

Today was repeat meet day and running through warm ups and lifts , one of my mental issues is as I get lighter my leverages change so as I keep dropping my weight pound at a time i'm making sure I can still pull off what I set out to do.

It all went well good focus , good form , I called the lifts in my head as best I could but you can never predict how the calls will go soooo we shall see.

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

Lifts -
Bench
Warm ups - ebx5 ebx5
Progression - 135x5 - 155x3 - 185x2 - 255x1
1st - 265 - popped right up
2nd 285 - slow but not a grinder
3rd 305 - slow grindy but it racked - want to push 315 at the meet , we'll see

Skwat -
Warm ups - ebx5
Progression - 135x5 - 225x3 - 315x2 - 340x1
1st - 365 - smooth n quick
2nd - 385 - got a lil forward but I think that was just form issue bar moved well
3rd - 405 - felt solid , lil slower than I wanted , hit depth ok

Dead -
Warm ups - ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1
1st - 465 - came right up
2nd - 485 - lil slow off the floor but moved well on the way up
3rd - 510 - really had to down shift for this to break the floor but it came up and locked out

So being were shooting for 315 on the bench and only hit 305 , i'll call this 8/9 .. not a bad day.

Deficit Deads - 4 inch - 5x5 - 2/bands +#75 - 4/bands + #150
Progression - 135/2x2 - 185/2x2 - 225/4x2 - 275/4x2
Work - 315/4x5x5x5x4+1x3+1+1 - 465 at the top

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

Abs - Bent leg lifts - 4 sets of 30

 

[Yano]

Aug 24 '24 - Conjugate
Odds and Ends - GPP
201 body weight
1365 cals headed to 2200
40 min cardio - stat bike

Today was a good day just batting clean up basically , some feeder sets some farmers carries and that was it.

Head is ok , not a lot of fire but I'm here and getting it done , meds just flatline me it's hard to get all fired up and popping on all cylinders like this.

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

Lifts -
Def Deads - 8x2 - wanted to pull some quick doubles - speed work 2/grey bands + 60# short chains no hang
Warm up - ebx5 ebx5
Progression - 135x2 - 135/2x2 - 185/2x2 - 225/2x2 - 245/2x2
Added chains +#60
Work - 245/2/60x2x2x2x2x2x2x2x2 - #565 at the top
Over time - 315/2/60x1x1x1x1 - #635 at the top

Farmers Walks -
#100 x 100ft x 3
#120 x 100ft x 3
#140 x 100ft x 3

JM Press - #175 - 4x12

Wide Bench - middle finger on the ring - #185 - 4x12

Hammer Curls - #30 - 4x12

Bands - Pull Apart/Down - Double red mini - 4x15

Abs - Bent Leg Lifts - 4x30

 

[Go Away]

This training log is cool as shit. I love the stretch work too. Will be stealing this going forward for sure!

 

[Go Away]

I probably missed this in the details but are you preparing for a powerlifting meet??

 

[Yano]

I probably missed this in the details but are you preparing for a powerlifting meet??

Yes Sir , state meets are next month. Glad ya like the log , if ya see anything weird or odd , shout it out , i never mind getting critiques or help from folks !

 

[Yano]

This training log is cool as shit. I love the stretch work too. Will be stealing this going forward for sure!

Thanks man !