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

[Yano]

Aug 26 '24 - 3 weeks out
Preppin n shit like that
201.8 body weight
1380 cals headed to 2200
45 min cardio - stat bike

Today was a solid day , head feels good , heart was in it. Hinge seems to be firing proper , a few off reps but in general the legs are driving hard and it feels proper.

3 weeks , time to start dialing things back a little bit but not all the way ,, as the last few lbs drop i want to be sure of my leverages , maybe one more heavy day at the end of this week ,, next monday at the latest and then thats it.

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

Lifts -

Skwatz - all the way up the ladder -
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 340x1
1st attempt - 365 - solid as a rock
2nd attempt - 385 - lil over my toes from rushing need to just settle
3rd attempt - 405 - solid n smooth - not great speed but all good in the hood

Dedz - all the way up the ladder -
Warm up - ebx5
Progression - 135x5 - 225x5 - 315x3 - 365x1 - 405x1
1st attempt - 465 - money in the bank
2nd attempt - 485 - slow n smooth
3rd attempt - 510 - slower off the floor than I would like - speeds up to lock out

Took 5 min found a good playlist on the Utubez to get my shit together

Good Mornings - SSB - 4x5 to 6x2
Progression - 150x5 - 200x5 - 220x5 - 240x5
Work - 250x2x2x2x2x2x2

Mat/Rack pulls - 2 inch off the floor - doubles to infinity
135x2 - 225x2 - 315x2 - 405x2 - 495x1x1 - 515x1x1

OHP - #90 - 12x12x12x10+2

Hammer Curls - #30 - 12x12x12x12

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

 

[Yano]

Aug 28 '24 - Conjugate
3 weeks out
200 body weight
1160 cals headed to 2200
45 min cardio

Today was on the money , everything felt good , stuck to the plan and didn't go full retard as is usually my issue.

Head was in a better place , focus is coming back , don't feel quite so anxious and tired at the same time.

Things look a bit odd today with the reduced loads but its time to taper and get ready.

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

Lifts -
Bench - 80% rounded - 5x5 a bit different
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5 - 185x5
Work - 245 - 3 pause competition style singles and then a quick double - 1+1+1+2 - 1+1+1+2 - 1+1+1+2
Extra Credit - 5 competition singles with the opener - 265x1x1x1x1x1

Db Bench 4x12 - #40 - 12x12x12x12

Hammer Curls 4x12 - #30 - 12x12x12x10+1+1

Delt Raise 3x12 - #30 - 12x12x12

Tricep Press down - 2 red mini bands - 3xamrap - 19 - 20 - 15+1+1

Abs - Bent Leg Lifts - 4x30

 

[Go Away]

What are your anticipated openers for squats & deads?? Lots of good work in here. The volume is impressive!

 

[Yano]

What are your anticipated openers for squats & deads?? Lots of good work in here. The volume is impressive!

365 on squats and 465 on deads ,, just like ive been practicing ,, with the way my backs been it feels safe and i'm confident in them

I lift in raw classic , so no wraps , no suit , no sleeves ,, just me and a singlet and a t shirt

 

[Yano]

Aug 30 '24 - Conjugate
3 weeks out - mixed bag day
199.6 body weight
1240 cals headed to 2200
45 min cardio - stat bike

Today went well , head woke up a bit , got a small fire going in the forge just enough to warm the soul. Felt good. Hinge was feeling good , back n hips were into it so we did a bit of heavy work and some speed.

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 5x20 hold
side planks 3x30 hold
childs pose 3x10 hold

Lifts -
Box Skwatz - speed work - #240 on SSB - #110 - /2 red bands 6x2
ebx5 ebx5 eb/2 ebx2
Progression - 150/2x2 - 200/2x2
Work - 240/2x2x2x2x2x2x2 - #350 at the top

Meet Practice -
Comp Skwatz - full run through - swapped to straight bar no box no bands
135x5 - 225x3 - 315x2 - 340x1
1st attempt - 365 - smooth good speed
2nd attempt - 385 - moved well lil slower
Final - 405 - slow but steady with good speed might reach for 5 or 10 more

Dedz - speed work - #250 on the bar - #260 - /2 grey bands 4x2
ebx5 ebx5
Progression - 135x2 - 135/2x2 185/2x2 225/2x2
Work - 250/2x2x2x2x2 - #510 at the top

Meet Practice -
Comp Dedz - full run through with #5lb reach - no bands
135x5 - 225x3 - 315x2 - 365x1 - 405x1
1st attempt - 465 - smooth like rich creamery butter
2nd attempt - 485 - slow n steady
Final - 515 - #5lb reach - up from 510 - came up faster on video than it felt in my hands - solid pull

Final pull at 515

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Abs - Bent Leg Lifts - 4x30

 

[Yano]

Aug 31 '24 - Conjugate
3 weeks out - Dyn Upper +
199 body weight
1184 cals headed to 2200
45 min cardio - stat bike

Today was a good solid day , quick in and out with the reduced load and tapering for the meet.

Head feels good , a little spacey focus is there but drifts a bit into nothing if i don't keep it active. Delt and pec still feel twangy , bench is the only thing im concerned with , might end up around 295 again this year , we'll see.

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

Lifts -

Bench - 9x3 - 45% 1rm +25% dynamic - #155 on the bar - /4bands + #20chains - went heavy
Warm up - ebx5 - eb/2x5 - eb/4x5 - eb/ch/4x5
Progression - 135/4/chx3 - 145/4/chx3
Work - 155/4/chx3x3x3x3x3x3x3x3x3

Pulled everything off the bar and ran up to 2nd attempt
135x5 - 155x3 - 185x2 - 255x1
1st attempt - 285 - slow n heavy
2nd attempt - 295 - feels like a house but it racked

JM Press - #155 - 12x12x12x12

Incline DB - #40 - 12x12x12x12

Hammer Curls - #40 - 10x10x10

Delt Raise - #30 - 15x15x15

Abs - Bent Leg Lifts - 4x30

 

[Yano]

Sept 2 '24 - Meet Prep
Reach Dead n Skwatz
198.2 body weight
819 cals headed to 2200
45 min cardio - stat bike

Today was a damn good day , shortened program being were 2 weeks out but still got in some good work.

Everything felt good today , went for a reach on the Ded , it went well , still walking , didnt shit my pants .. all good in the hood i reckon.

Head feels good , forge had some fire in it. Got no complaints.

Stretches -
Knees to chest 4x20 hold
Pelvic tilt 2x25
Pelvic raise 2x25
Dead bugs 2x25
Single knee to chest 2x25
Bird dogs 2x25
Supermans 5x20 hold
Side planks 3x30 hold
Childs pose 3x10 hold

Lifts -
Skwatz - all the way up the ladder
ebx5 - ebx5
135x5 - 225x3 - 315x2 - 340x1
1st attempt 365 - nice n smooth
2nd attempt 385 - felt solid
final 405 - still slow but it moves well

Dedz - all the way up with a reach
ebx5
135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st attempt - 480 - smooth as butter
2nd attempt - 515 - lil slow but it moved well
final reach - 530 - low grinder but it picked up some speed to lock out - new pr since injury

Hammer Curls - #30 - 12x12x12x12

Delt Raise - #25 - 12x12x12x12

Pull Throughs - double looped red mini - 15x15x15x15

Abs - Bent Leg Lifts - 4x30

 

[Yano]

So the ol fat man pulled 530 on the reach , it felt good , broke slow but moved ok to lock out.

PR since the back injuries. I don't like the word never but i honestly thought I was a bit fucked.

@monsoon dude I hope I don't embarrass you or piss you off , i guess i could of done this in a dm but ,, I ain't all about that

Between you convincing me about inversion and hanging for my spinal compression and the Donnie Thompson back protocol vids and the advice I've gotten , you have allowed me to carry on.

I can't thank you enough. I love what I do , It's all I have other than my gardens and family , my ptsd doesn't let me go many places or out with folks hell just to make a meet once a year is 2 months of panic and anxiety , i just love to pick up heavy things and put them back down.

2 weeks out from the state meet.

I can compete this year because you took the time to " live , learn and pass on ". That motto and most of what I know about Westside methods were taught to me by @Trendkill who for all purposes was my first real PL coach , you embody it in every way.

Thank you

 

[monsoon]

So the ol fat man pulled 530 on the reach , it felt good , broke slow but moved ok to lock out.

PR since the back injuries. I don't like the word never but i honestly thought I was a bit fucked.

@monsoon dude I hope I don't embarrass you or piss you off , i guess i could of done this in a dm but ,, I ain't all about that

Between you convincing me about inversion and hanging for my spinal compression and the Donnie Thompson back protocol vids and the advice I've gotten , you have allowed me to carry on.

I can't thank you enough. I love what I do , It's all I have other than my gardens and family , my ptsd doesn't let me go many places or out with folks hell just to make a meet once a year is 2 months of panic and anxiety , i just love to pick up heavy things and put them back down.

2 weeks out from the state meet.

I can compete this year because you took the time to " live , learn and pass on ". That motto and most of what I know about Westside methods were taught to me by @Trendkill who for all purposes was my first real PL coach , you embody it in every way.

Thank you

That’s what I’m here for. lifting is a life passion and helps me get through some of the other shit. When it’s taken away even temporarily it can be devastating. Guys like Brian and Donnie gave me hope and allowed me to continue when supposedly expert doctors said that I couldn’t even walk. I’m so glad that my obnoxious posts on a forum were helpful to you.

 

[Yano]

Sept 4 '24 - Conjugate - Max upper
10 days out from meet
198.6 body weight
1247 cals headed to 2200
45 min cardio - stat bike

Today was a solid day , reduced volume , bench work to 2nd attempt and thats it , in and out quick and quiet.

Heads in a good spot , bar moved well on the 1st n 2nd attempt , it all went well.

Bench - up the ladder to 2nd attempt
Warm up - ebx5 ebx5
Progression - 135x5 - 155x3 - 185x2 - 245x1
1st attempt 265 - bar moved well
2nd attempt 285 - lil slow but it went ok

3rd will be 295 or 305, I wanted 315 but unless there is a miracle and this left shoulder heals up way more I don't see it happening. 305 will be the reach and if it goes it goes.

JM Press - #155 - 15x15x15x15

Hammer Curls - #30 - 12x12x12x12

Lat Raise - #25 - 12x12x12x12

Bands - Tricep Pressdown - double red minis - 15x15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

That’s what I’m here for. lifting is a life passion and helps me get through some of the other shit. When it’s taken away even temporarily it can be devastating. Guys like Brian and Donnie gave me hope and allowed me to continue when supposedly expert doctors said that I couldn’t even walk. I’m so glad that my obnoxious posts on a forum were helpful to you.

Well you've seen me on video , and im hard to forget LOL you ever see me at a meet , come up and introduce your self real world wise. Be proud to shake your hand.

 

[Yano]

Sept 6 '24 - Conjugate
8 days out - final dynamic day
198 body weight
1026 cals headed to 2200
45 min cardio - stat bike

Final dynamic day , every thing went well , dialed the heat on the stove way down and just went through it slow.

Head feels good , emotions are in check and i generally feel calm. It's odd but I like it , that thing that lives in the dark is still there but its stoned n sleepy and that suits me just fine right now.

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

Lifts -
Skwatz - 5x2 - 40% of 1rm + 25% dynamic - 165 + 2 red mini /80 + /60 in chains - 305 at the top
Warm up - ebx5 ebx5
Progression - 135x2 - 135/2x2 - 135/2/60x2 - 155/2/60x2
Work - 165/2/60x2x2x2x2x2

Dedz - 5x2 - 40% of 1rm +25% dynamic - lil over with rounding - 225 + 260 bands grey - 485 at the top
Warm up - 135x5
Progression - 135/2x2 - 185/2x2
Work - 225/2x2x2x2x2x2

Hammer Curls - #30 15x15x15

Delt Raise - #25 15x15x15

Band Pull Aparts - looped red mini - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30