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

[Yano]

Nov 1 '24 - Yanojugate
Heavy Lower Thursday
201.3 bodyweight
1445 cals headed to 2500
60 min cardio - stat bike

Good solid days work today , nothing heroic or out of bounds just a solid day on the iron pile. Hinge felt good til the end , lil lazy toward the top , 500 didn't move as fast as I wanted it too , sandbagged the 530 pull instead of trying to grind it out and wreck something. All in all I got nothing to complain about , some days are diamonds , some days are stones ,, this one was solid silver with a little gold.

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

Lifts -
Skwatz - 6x2 Progressive - straight bar no box
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 245x3 - 265x3 - 285x3
Working Sets - #325 - 2x2x2x2x2x2

Good Mornings - 5x5 - High to low and back up -
Progressive - 240x5 - 250x5 - 260x5 - 265x5 - 270x5

Dedz - Progressive to singles
Build up - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 510x1*slow n grindy - called it here

Deficit Dedz - Progressive to singles
Build up - 135x5 - 225x5
Progression - 295x5 - 350x3 - 390x2
Singles - 430x1 - 455x1 - 485x1

Shrugs - 4x8 - #315 - 8x8x8x6+1+1 - bottom of right lat is a little odd feeling doing the last few

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 2 '24 - Yanojugate
Dynamic Upper
200.8 body weight
1088 cals headed to 2500 - not real hungry today
60 min cardio - stat bike

Good solid dynamic day , main mover went well , kept the bands on for accessories to have some extra fun and swapped out some rep schemes. Was a good fun work day all around. Pec n Delt held up and seem to be doing better each session. Focus was there , head was in it , bar had good speed on it , got some decent leg drive on the final reps and used it sparingly i guess you could say. All in all 10/10 stars

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

Lifts -
Bench - Dynamic 9x3 - 60% 1rm + 25% dynamic = 190 on the bar + 108 in bands or chains = 298
* 2 red minis - Bands are stretched to 85" which gives us 108lbs in tension so were over loaded
Warm up - ebx5 eb/2x5
Progression - 135/2x3 - 155/2x3 - 175/2x3
Work Sets - 190/2x3x3x3x3x3x3x3x3x3
Extra Credit Singles - 205/2x1 - 215/2x1 - 225/2x1 - 235/2x1 - 240/2x1= 358* at the top

Decline Bench - Bands stayed on - same tension 108lbs - 5x5 Odd Progression with the bands
135/2x5 - 135/2x5 - 140/2x5 - 145/2x5 - 145/2x3+1+1= 253* at the top

Close Grip - Bands stayed on - 5x5 - 135/2 - 5x5x5x5x2+2+1= 243* at the top

Upright Rows - 4x8 - 65x8 - 70x8 - 75x6+2 - 75x5+2+1

Delts - 3x15 - #25 - 15x15x15

Curls - Long Bar - 3x15 - #60 - 15x15x10+2+2+1

Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 4 '24 - Yanojugate
Heavy Lower Monday
201 body weight
1161 cals headed to 2500
60 min cardio - stat bike

Today was fire , everything clicked proper. Hinge was slow at first but came up to speed , bar moved well off the floor , Skwatz moved well.

Ive got a lil pinch in the right scap I noticed shrugging ,, not a big ouchie but its there none the less , keep an eye on that. Been there since yesterday so its from doing shit in the yard or wrestling with the grand kids I didn't do it during todays session.

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

Lifts -
Skwatz - Low Box - SSB - Progressive to singles
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3 - 325x3 - 360x2 - 380x2 - 400x2
Singles - 420x1 - 440x1 - 455x1 - 460x1

Good Mornings - 5x5 - Stiff Leg - Progressive
200x5 - 220x5 - 240x5 - 245x5 - 250x5

Dedz - Progressive to singles
Build up - 135x5 - 225x5
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 530x1

Rack Pulls - hole below knee
Build up - 135x2 - 225x2 - 315x2 - 405x2
Progression - 430x5 - 485x3 - 525x2 - 575x1

Shrugs - 4x8 - with the scap twingy I kept the same weight
315x8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 6 '24 - Yanojugate
Heavy Upper Wed
202.2 body weight
1000 cals headed to 2500
60 min cardio - stat bike

Good solid work day , bar had good speed until the end , singles went well , back over 300lbs in the top working set. Pec and Delt on the left side feel good today , right scap is a bit pinchy in certain positions but it doesnt seem to effect lifting ,, odd.

Fire was there , head was in it ,, I got nothing to complain about.

Stetches -
Band Pulls
Band Xovers
Band Press

Lifts -
Bench - 5's to singles - straight weight no bands no chains -
Warm up - ebx5 ebx5
Progression 130x5 - 160x5 - 190x5 - 225x5 - 255x5
Top working sets - 275x3 - 285x2
Singles - 300x1 310x1*new pr since fucking up left pec n delt , feels good.

Decline Bench - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Close Grip Bench - 4x12 - #185 - 12x12x12x10+2

Upright Row - 4x8 - Progressive - 60x8 - 70x8 - 75x8 - 80x8

Delts Raise - #25 - 3x15 - 15x15x15

Curls - long bar - #55 - 15x15x12+2+1 - right bi is pumped up like a terex tire

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 8 '24 - Yanojugate
Heavy Lower - Friday
203.2 body weight
1378 cals headed to 2700
60 min cardio - stat bike

Today was a good solid work day. Head was in it , heart was in it , forge was hot and full of brimstone. I got no complaints.

Hinge fired good , bar had decent speed and traveled well. Bottom of the right lat still feels a bit odd and punky ,, like its already got a pump but it doesn't feel pulled or torn ... didn't seem to effect anything today , I just kept aware of it and kept my form in check as best I could.

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

Lifts -
Skwatz - Progressive to 5x5 - SSB - low box
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - 345x5x5x5x5x5

Good Mornings - 5x5 - Progressive
200x5 - 220x5 - 240x5 - 260x5 - 270x5

Dedz - Progressive to singles
Warm up - ebx3 - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1x1x1x1x1

Deficit Dedz - 3" - Progressive to singles
Progression - 300x5 - 355x3 - 395x2
Singles - 435x1 - 455x1 - 490x1* PR for the deficits , was a grinder but it locked out

Shrugs - 5x5 - Slight progression due to lat
225x5 - 275x5 - 295x5 - 315x5 - 335x5

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 9 '24 - Yanojugate
Heavy Upper ,, not max effort you dumb ape !! <- personal note
202.7 body weight
1390 cals headed to 2700 - bringing it up 200
60 min cardio - stat bike

Today was a good solid upper day , I had to pull back and keep reminding myself it was heavy upper and not max effort ,, I lose myself at some point and always seem to blow the plan. Today I held it back a bit and did just what was called for , swapped out some rep schemes and had fun with the 5x5's

Head and heart were into it , plenty of fire in the forge. Damn good day all around.

Bench - 5s to single
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5 - 255x5 - 265x3 - 275x2 - 285x1

Decline Bench - 5x5 - Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Close Grip Bench - 5x5 - Progressive - 185x5 - 195x5 - 205x5 - 215x5 - 220x5

Standing Rows - Slight Progression - 4x8 - 65x8 - 65x8 - 70x8 - 75x8

Delts - 3x15 - #25 - 15x15x15

Curls - 5x5 - Progressive - 65x5 - 70x5 - 75x5 - 80x5 - 85x5

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 11 '24 - Yanojugate
Heavy Lower Monday
203 Body Weight
1613 Cals headed to 2700
60 min cardio - stat bike

Today sucked , hinge is just lazy and tired nothing was firing on time. Just shit day all around. Work went well for the most part , no fails , nothing horrible just uncoordinated as fuck today.

Dropped out at one point had to split the session. Not the best afternoon.

Deload coming on.

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

Lifts -
Skwatz -
Progressive to working sets - no box - SSB
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Work Sets - 6x2 - 325x2x2x2x2x2x2

Good Mornings - 5x5 - #240 - 5x5x5x5x5

Dedz - Progressive to Single
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 445x1- 460x1 - 475x1- 490x1

Rack Pulls - Progressive to top single
Build up - 135x3 -225x3 - 315x3 - 405x3
Working Sets - 455x5 - 490x3 - 530x2 - 580x1

Shrugs - 5x5 - #315 - 5x5x5x5x3+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Sept 13 '24 - Yanojugate
Heavy Upper
203.1 body weight
1558 cals headed to 2700

Today was miles ahead of Monday. Head felt good , fire was there, bar traveled with decent speed nothing to complain about. Moved up 5 on a few things. It all feels good.

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

Lifts -
Bench - 5's to singles
Warm up - ebx5 ebx5
Progression - 130x5 - 165x5 - 195x5 - 230x5 - 260x5
Work Sets - 275x3 - 285x2
Singles - 295x1- 300x1 - 305x1

Decline - 5x5 Progressive - 205x5 - 215x5 - 220x5 - 225x5 - 230x5

Close Grip - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 225x5 - 230x5

Standing Row - 4x8 Progressive - 75x8 - 80x8 - 90x8 - 95x8

Delt Raise - 3x15 - #25 - 15x15x15

Curls - Long Bar - 5x5 - 65x5 - 75x5 - 80x5 - 85x5 - 90x5

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 15 '24 - Yanojugate
Lower Volume Deload
202.6 body weight
1268 cals headed to 2700
60 min cardio

Today went really well compared to Monday , stuck with the plan and hit main movers proper and sandbagged the accessory work for today as a bit of a volume deload.

Lower fired well today , tired quick but we got the work in so i got no complaints. Head was there , belly full of fire n hate. It all felt good.

Stretches -
Knees to chest 3x30 hold - Pelvic tilt 2x20 - Pelvic raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - fives to infinity - Low box SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 240x5 - 290x5 - 330x3 - 380x3 - 405x3 - 425x2
Singles - 450x1 - 465x1 - 480x1*pr since fucking up the back - heavy but it felt good

Deadz - PR attempt
Build up - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 490x1
2nd Attempt - 520x1
3rd Attempt - 545x1*PR at this weight - first time pulling it since injury

Watch att.LnNVtcUHgM-ioEHQS4moMt_3t7pN9ejiRfA_NYUYWKc | Streamable

Watch "att.LnNVtcUHgM-ioEHQS4moMt_3t7pN9ejiRfA_NYUYWKc" on Streamable.

streamable.com

Shrugs - 4x8 - #315 - 8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Next DL block

 

[monsoon]

I think you have 560 now but be careful and do it right

 

[Yano]

I think you have 560 now but be careful and do it right

right on Sir ! I'm hoping the end of this will put me around 580/85ish