Forum Statistics

Threads
28,055
Posts
551,450
Members
28,708
Latest Member
Brymaster
What's New?

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

Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 4 '24 - Yanojugate
2nd lower
199.2 body weight
1230 cals headed to 2500
60 min cardio - stat bike

Today went real good , I'm digging rotating the 2nd lower day from dynamic back to light and then to a heavier day , not so routine and it feels good , see how it feels in a few weeks.

Head's in a good place today , fire in the forge felt hotter than it has been. Focus was there , hinge was firing on time , bar had good speed , it was a fucking hell of a day WOOOOOOOOOOOOOOO!

Stretches -
Knees to chest 4x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 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 - swapped set up for main to ssb and box , its been a while and i wanted to add them in
Straight Bar - No box
Warm up - ebx10 - 135x5 225x5
Work up - 245x3 - 285x3
Working Sets 6x4 - set up swap - SSB - Low box - #325x4x4x4x4x4x4

Dedz-
Progression - 245x10 - 285x5 - 340x3 - 380x2 - 420x1 - 475x1

Deficit Dedz - 3 inch
Progression - 280x5 - 335x3 - 375x2 - 415x1 - 465x1

Shrugs - 5x5 progressive - 275x5 - 280x5 - 285x5 - 290x5 -295x5

Abs - Bent Leg Lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 5 '24 - Yanojugate
Dynamic Upper
201 body weight
1270 cals headed to 2500
60 min cardio - stat bike

Today was a good solid day , swapped to dynamic effort for today , got in my speed work and it felt good. Delt n Pec were cooperating at those weights nicely and I got nothing to complain about.

Heads in a good place , focus was there , bar moved well. 10/10 stars

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

Lifts -
Bench - 8x2 Progressive - 55% 1rm + 25% dynamic = 165 on the bar - 75 in bands - #240 at the top to start
Warm up ebx10 - 2/ebx10
Progression - 135/2x2 - 145/2x2 - 155/2x2
Work - 165/2x2 - 170/2x2 - 175/2x2 - 180/2x2 - 185/2x2 - 190/2x2 - 195/2x2 - 200/2x1x1

Incline Bench - 5x5 Progressive - 155x5 - 160x5 - 165x5 - 170x5 - 175x3+2

JM Press - 4x12 - Progressive - 115x12 - 120x12 - 125x12 - 130x8+3+1

Bent Row - 4x8 Progressive - 155x8 - 160x8 - 165x8 - 170x5+2+1

Delts - #25 - 3x15

Abs - Bent Leg Lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 7 '24 - Yanojugate
Heavy Lower
199.6 body weight
1492 cals headed to 2500
60 min cardio - stat bike

In the timeless words of the great American philosopher Ric Flair , WOOOOOOOOOOOOO!!!

Today was a good solid days work. Head was in it , forge was burning hot , everything was firing right on time with no complaints. Right fucking on point.

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 - Boxes today w/SSB - 6x2 working sets with slight progression
Warm up - ebx10 - 150x5 - 240x3
Work up - 245x3 - 265x3 - 285x3
Working Sets - 325x2 - 330x2 - 335x2 - 340x2 - 345x2 - 350x2

Dedz -
Warm up - 135x5 - 225x5
Work up - 245x10 - 285x5 - 340x3 - 380x2
Working singles - 420x1x1x1x1x1

Rack Pulls -
Build up - 135x2 - 225x2 - 315x2 - 405x2
Work - 425x5 - 480x3 - 520x2 - 570x1

Rows - 4x8 - #155 - 8x8 - #160 - 8x8

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 9th '24 - Yanojugate
Max Upper
199.1 body weight
1452 cals headed to 2500
60 min cardio - stat bike

Today was a damn fine day , pushed some singles for the first time since the meet , pec and delt are feeling good about it so far , lil tired but not twingy or sore , just heavy.

Forge was hot , head was in it , pushed a bit and was happy where I ended up , didn't go full retard , i know shocking but I wanted to reach a bit and see how it was healing .. pleasantly surprised.

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

Lifts -
Bench - 5's to singles
Warm up - ebx10
Progression - 125x5 - 155x5 - 185x5 - 215x5
Work up - 225x3 - 245x2
Singles - 265x1 - 275x1 - 280x1 - 285x1

Incline Bench - 5x5 - #155 - 5x5x5x4+1

JM Press - 4x12 - Progressive - 120x12 - 125x12 - 130x10+2 - 135x9+2+1

Delt - Side - 3x15 - #25 - 15x15x15

Hammer Curls - 3x15 - #30 - 15x15x13+1+1

Bent Rows - 4x8 - Progressive - 150x8 - 155x8 - 160x8 - 165x7+1

Abs - Bent leg lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 11 '24 - Yanojugate
Heavy Lower
201 body weight
1450 cals headed to 2700
60 min cardio - stat bike

Today went well , pulling heavier twice a week is working out so far , the second session in the week is a bit of a grinder but as long as I can keep the recovery up and going , ill keep going for it.

Head was in it today , hinge was firing ok a few off reps in the beginning but it smoothed out , plenty of fire in the forge to get some good WOOOOOOOO!'s on ,, it all felt good.

Stretches -
Knees to chest 4x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 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 - 6x4 main - split straight free / box ssb
Warm up - ebx10 - 135x5 - 225x5
Build up - 245x3 - 285x3
Working Sets - 325x4 - 325x4 325x4 - SSB / box swap out - 325x4 - 325x4 - 325x4

Good Mornings - 5x5 - real light to add in - #150 - 5x5x5x5x5

Dedz -
Warm up - 135x5 - 225x5
Working sets up - 250x10 - 290x5 - 345x3 - 385x2 - 425x1 - 480x1

Deficit Dedz - 3 inch
285x5 - 340x3 - 380x2 - 420x1 - 470x1

Shrugs - 5x5 progressive - 280x5 - 300x5 - 315x5 - 320x5 - 325x5

Abs - Bent Leg Lifts - 4x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 12 '24 - Yanojugate
Short Program Heavy Upper
199.2 body weight
1623 cals headed to 2500
60 min cardio - stat bike

Today was quick n dirty , one of the kids had a bday party today so we spend a good part of the day at the daughters doing a lil kids party complete with costumes n games n all that good shit.

Pressed for time and getting the hairy eyeball from the ol lady I opted for the short program , main mover , couple of quick accessories , abs and to the shower.

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

Lifts -
Bench - 5 to 1 , just like the Doors baby.
Warm up - ebx10
Progression - 125x5 - 155x5 - 185x5 - 215x5 - 225x5 - 245x3 - 265x2
Singles - 275x1 - 280x1 - 285x1 - 290x1 - 295x1

Delts - #25 - 15x15x15

Curls - long bar - #55 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 14 '24 - Yanojugate
Max Lower
198.5 body weight
1620 cals headed to 2500
60 min cardio - stat bike

Today was some good shit , hit some decent numbers , had a seizure , didnt smash up my face this time. 10/10 stars baby.

Head was in a good spot for the most part , plenty of fire in the forge , tank full of hate and discontent. Everything felt proper until it didnt.

Didn't drop completely out , petit mall , hit the floor , ol lady was there so she watched me n helped me up n all , took a break and got my shit together ... argued with her for a few and finished up

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 - ssb today
Warm up - ebx5
Progression - 150x3 - 240x3 - 260x3 - 285x3
Work - 6x2 - #325 - 2x2x2x2x2x2

Dedz - to 1 rm
Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x1 - 475x1 - 495x1 - 515x1 - reached for 545 - fail

545 takes Grampy off his feet

Took a break got my shit together , rested a bit , argued with the ol lady.

Rack Pulls -
290x5 - 345x4 - 385x3 - 425x2 - 475x1 - 495x1 - 565x1 - 615x1*no straps - 665x1*strapped up

#615 came up nice hands held good.


#665 - first attempt lost my grip peeled off a callous right to the meat mmmm fun .. strapped up for the second - which is why you hear me shit talkin about not getting away


Shrugs - 5x5 - #315 - 5x5x5x5x5

Abs - Bent Leg Lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 16 '24 - Yanojugate
Heavy Upper 5x5
197.8 body weight
1413 cals headed to 2500
60 min cardio - stat bike cus ,, why the hell not

Today was a good upper day , delt n pec felt ok , a little stiff but thats either from rough housing with the kids , yard shit or the way I slept ,, toss up on a bit of all 3

Good fire in the forge , head was there , bar had good speed on it for the work done. Everything rolled right along smooth at a decent pace , was done before I knew it with a bit of mental gas still in the tank.

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

Lifts -
Bench - Progressive 5x5
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5
Working sets - #255x5x5x5x4+1x3+1+1 - stay with this until I can hit a solid 5 for 5

Incline Bench - 5x5 Progressive - #155x5 - 160x5 - 165x5 - 170x5 - 175x5

JM Press - 4x12 - Slight Progression - #125x12 - 130x12 - 135x12x12

Rows - 4x8 - Slight Progression - #155x8 - 160x8 - 170x8 - 175x6+1+1

Curls - Long Bar - 3x15 - #55x15x15x12+2+1

Delt Raise - 3x15 - #25x15x15x15

Abs - Bent Leg Lifts 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 18 '24 - Yanojugate
Mixed bag - Heavy n Speed
199.1 body weight
1497 cals headed to 2500
60 min cardio - stat bike

Today was a bit of a curve ball to break things up , worked some heavy skwatz , few gms , then on to some speed pulls and deficits ,, was a fun one and not the same ol same , I needed a bit of freshness.

Head was in it , fire was hot in the forge , hinge felt good , hips were on , no numbness in my legs or feet ,, damn good day. FYI squatting with numb feet ,, sucks.

Stretches -
Knees to chest 3x20 hold - pelvic tilt 2x20 - pelvic raise 2x20 - dead bugs 2x20 - single knee 3x10 hold
Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - SSB - Low Box - 5's to infinity and beyond
Warm up - ebx5 - ebx5
Progression - 150x5 - 200x5 - 240x5 -290x5 - 330x3 - 355x2
Singles - 380x1 - 405x1 - 425x1 - 450x1 - 460x1

Good Mornings - SSB - 5x5 - Progressive - 150x5 - 175x5 - 200x5 - 220x5 - 230x5

Dedz - Speed work - 55% 1rm + 25% bands = 295 on the bar - used grey bands to reach 260 from those = #555 at the top
Progression - 135x3 - 225x3 - 275x3 - added bands - 275/2x3
Working sets - 8x2 - 295/2 x 2x2x2x2x2x2x2x2

Deficit Dedz - 3 inch - 290x5 - 345x3 - 385x2 - 425x1 - 475x1

Shrugs - 4x8 - Slight Progression - 315x8 - 315x8 - 320x7+1 - 325x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,548
1,809

Oct 19 '24 - Yanojugate
Dynamic Upper
199.7 body weight
1465 cals headed to 2500
60 min cardio - stat bike

Speed day today , good stuff all around. Head was in it , pec n delt felt good , bar had good speed on it for triples. I got nothing to complain about I reckon.

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

Lifts -
Bench - 8x3 - Dynamic 55% 1rm + 25% resistance bands = 177 + 74 , rounded up to - 180 +75 = #255 at the top
Warm up - ebx5 - eb/2x5
Progression - 135/2x3 - 155/2x3 - 175/2x3
Working Sets - 180/2x3x3x3x3x3x3x3x3

Incline Bench - Progressive - 5x5 - 160x5 - 165x5 - 170x5 - 175x5 - 180x5

JM Press - 4x12 - Progressive - 135x12 - 140x12 - 145x10+2 - 150x10+1+1

Rows - 4x8 - #155 - 8x8x8x8 - add 5lbs

Curls - long bar 3x15 - #55x15x15x12+2+1

Delts - #25 Front - 15x15x15 - try to add 5 or repeat until we can

Abs - Bent Leg Lifts - 30x30x30x30
 
Kluso

Kluso

VIP Member
Oct 30, 2022
945
866
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
Fuck yeah man! I’m a little late but congrats!!!
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top