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

[Halo]

Love it!!!!!!

 

[Yano]

Sept 18 '24 - Conjugate
rebuilding - 5x5 main with accessories
199.6 lbs body weight
1453 cals headed to 2500
45 min cardio - stat bike

Upper is still sore and beat up from the meet and the past training cycle , so today we started over rebuilding from the ground up. Nice n easy

Head's in a good spot , fire in the forge was there , good focus. Not a bad day at all

Stretches -
band pulls 2x10
band press 2x10
band xover 2x10

Lifts -
Bench - 5x5
Warm up - ebx5 ebx5
Progression - 120x2 - 145x2 - 175x2 - 205x2
Work - 235x5x5x5x5x5

Incline Bench - #150 - 5x5x5x5x5

JM Press - #125 - 12x12x12x12

Rows - #135 - 8x8x8x8

Delt Raise - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Sept 20 '24 - Conjugate
Dynamic Lower
199.6 body weight
1625 cals headed to 2500
45 min cardio - stat bike

Good day all around , speed speed speed. Bar moved well , head was in a good spot , hinge was firing on time , I got no complaints , still working into the 12 rep sets and adding weight to those , that's going to take a while.

Stretches -
Knees to chest 4x20 hold
Pelvic raise 2x20
Pelvic tilt 2x20
Dead Bugs 2x20
Single knee to chest 2x10 hold
Bird Dogs 2x20
Superman's 5x20 hold
Side Planks 3x30 hold
Childs Pose 3x10 hold

Lifts -
Box Skwatz - 8x2 - 50%1rm + 25% dynamic - 205 on the bar - 105 in bands/chains - #310
Warm up - ebx5 - bandsx2 - 4 bandsx2 - 150/4x2 - 150/4/chainsx2
Work - 205/4/40x2x2x2x2x2x2x2x2

Dedz - 8x2 - 50%1rm + 25% dynamic - 265 on the bar - 150 in bands should be 135 - #415
Warm up - 135x2 - 135/2x2 - 135/4x2 - 225/4x2
Work - 265/4x2x2x2x2x2x2x2x2

Zerchers - 4x12 - #135x12x12x12 - #145x10+2

RDL - 4x12 - #185x12x12x12x12

Shrugs - 4x8 - #225x8x8x8x8

Abs - 4x30 - Bent leg lifts 30x30x30x30

 

[Yano]

Sept 21 '24 - Conjugate
Dynamic Upper
200 body weight
1350 cals headed to 2500
45 min cardio - stat bike

Good speed day , everything moved well , larger sets are moving better. Heads feeling strong , in a good spot mentally , emotionally. I got nothing to complain about that I can think of. Any day on the green side of the grass is a damn good one.

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

Lifts -
Bench - 9x3 - 50%1rm +25% dynamic - 150 on the bar - 75 in bands 2 red mini - #225
Warm up - ebx5 - /2x3 - 135/2x3
Work - 150/2x3x3x3x3x3x3x3x3x3

Close Grip Bench - 3x15 - #135 - 15x15x15

Incline Bench - 4x12 - #150 - 12x12x12x10+2

Bent Row - 4x12 - #155 - 12x12x10+2x9+2+1

Delts - 4x12 - #25 - 12x12x12x12

Abs - Bent Leg Lifts - 30x30x30x30

 

[Go Away]

Love those deadlift pics. Fuck bro, you got me wanting to compete again!!!! Congratulations my dude. Super impressed & was smiling ear to ear catching up on all the prep & reading the meet commentary. So happy for you that not only did you crush big numbers but did it without going to Snap City.

You are extremely motivating. Keep up the good work!

 

[Yano]

Love those deadlift pics. Fuck bro, you got me wanting to compete again!!!! Congratulations my dude. Super impressed & was smiling ear to ear catching up on all the prep & reading the meet commentary. So happy for you that not only did you crush big numbers but did it without going to Snap City.

You are extremely motivating. Keep up the good work!

Thank ya Sir !! Seeing how you grind on and on , this means a lot to me. Appreciate the fuck out of you man.

 

[Yano]

Sept 23 '24 - Yano-jugate
Max Lower
199 body weight
1378 cals headed to 2500
60 min cardio - i got bored - stat bike

Today was a good day , got some good rest , heads in a good spot , body feels good. Hinge was on today , Skwatz had good speed in and out of the hole , Dedz moved well until the end. No complaints.

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

Lifts -
Skwatz - 6x3 - SSB - no box
Warm up - ebx10
Progression - 150x5 - 240x3 - 290x3
Work - 325x3x3x3x3x3x3

Dedz - to 1rm
Warm up - ebx5 135x5
Progression - 225x5 - 315x4 - 365x3 - 405x2 - 455x1 - 475x1 - 485x1 - 495x1 - grindy held up there

Rack Pulls - triples - hole below knee
Work - 135x3 - 225x3 - 315x3 - 405x3 - 455x3 - 475x3 - 525x3

Rows - 4x12 - #155 - 12x12x12x10+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Ok now that the emotions have died down a little.

The Federation website updated tonight.

We did it. We really fucking did it !!!!

2 World Records - Deadlift and Overall Total

So for this meet we bagged
2 World Records
4 State Records
2 Federation #1 Top 20 Places
2 Federation #2 Top 20 Places

Brings our over all total career wise to
198 wt class / 220 wt class 50-54 / 55-59
2 World Records
12 State Records
7 Federation #1 Top 20 Places
4 Federation #2 Top 20 Places

 

[Yano]

Sept 25 '24 - Yano-jugate
Rehab upper day and accessories
200.0 body weight
1197 cals headed to 2500
60 min cardio - feels good going an hour so why not

Today was an ok day , left delt and pec tendon on that side is still wonky as fuck some reps are good some reps i get this staby pain thing going on ... just gonna ease into the rehab and slowly increase weight over time , see how it heals without fully deloading it.

Head was in a good spot , plenty of energy and drive. It all feels proper , just gota get that sore chicken wing healed up.

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

Lifts -
Bench - Madcow style 5x5 - progressive all the way up
warm up - ebx5x5
Progression - 120x5 - 150x5 - 180x5 - 210x5
Work - 240x5x5x5x5x3x1x1

Incline Bench - #155 - 5x5 - 5x5x5x5x5

Spoto Press - #185 - 4x12 - 12x12x12x10+2

Shrugs - #275 - 4x8 - 8x8x8x8

Delts - #25 - 3x15 - 15x15x15

Abs - Bent Leg Lifts - 4x30 - 30x30x30x30

 

[Yano]

Sept 27 '24 - Yanojugate
Lower
198.7 body weight
1258 cals headed to 2500
60 min cardio - it feels good - stat bike

Today was right on the fucking money , head was on fire and clear , hinge was firing on time , back n hips felt good. Everything was right tight and out of sight.

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

Lifts -
Skwatz - 6x3 for working sets - straight bar build up - ssb for working sets
Warm up - ebx5 135x5 225x3
Progressive sets - 245x3 - 285x3
Work - 325x3x3x3x3x3x3

Deadz - Progressive to 5x1
Warm up - 135x5 - 225x5
Progressive sets - 240x10 - 280x5 - 335x3 - 375x2
Working singles - 415x1x1x1x1x1

Deficits - 2 inch
275x5 - 335x3 - 370x2 - 410x1

Bent Rows - #155 - 12x12x12x10+2

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Sept 28 '24 - Yanojugate
2nd upper
200 body weight
1100 cals headed to 2500
60 min cardio - stat bike

Today felt good , delt n pec felt ok no big pains or pokes. Heads good , focus was there. Damn decent day all around. Not a huge strong day but good work none the less.

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

Lifts -
Bench - 5 - 3 - drop 8
Warm up - ebx10
Progression - 120x5 - 150x5 - 180x5 - 210x5
Work - 245x3x3x3
Drop - 180x8

Incline Bench - 3x15 - #135x15x15x12+2+1

Close Grip - 4x12 - #145x12x12x12x10+1+1

Shrugs - 4x8 - #275x8x8x8x8

Delts - 3x15 - #25x15x15x15

Hammer Curls - 3x15 - #35x15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

" Far over the misty mountains cold
To dungeons deep and caverns old
We must away ere break of day
To seek the pale enchanted gold.

The dwarves of yore made mighty spells,
While hammers fell like ringing bells
In places deep, where dark things sleep,
In hollow halls beneath the fells. "

Sept 30 '24 - Yanojugate
Lower Destruction Fun and Frivolity
199.4 body weight
1112 cals headed to 2500
60 min cardio - stat bike

Today was fire , head was in it to win it , got a fire roaring in the forge , focus was there. WOOOOOOOO! felt like a proper Monday.

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

Lifts -
Squats - 6x2
Warm up - ebx10 - 135x5 - 225x3
Progression - 245x3 - 285x3
Work - 325x2x2x2x2x2x2

Deadz - progressive
Warm up - ebx5 - 135x3 - 225x3
Progression - 245x10 - 285x5 - 340x3 - 380x2 - 420x1 - 475x1

Rack Pulls - hole below knees - Progressive
Build up - 135x3 - 225x3 - 315x3 - 405x3
Working Sets - 420x5 - 475x3 - 515x2 - 565x1

Rows - slight progression - 4x8 - 155x8 - 160x8 - 165x8 - 170x8

Abs - Bent Leg Lifts - 30x30x30x30