Yano
VIP Member
- Sep 18, 2022
- 1,720
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Nov 16 '24 - Yanojugate
Heavy Upper Saturday
203 body weight
1603 cals headed to 2700
60 min cardio - stat bike
Today was a solid working day , I got no issues. Bar had good speed , stayed in the groove , got my head into it. Had some fun , all in all 10/10 stars.
Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Lifts -
Bench - Fun with Fives
Warm up - ebx5 ebx5
Progression - 130x5 - 165x5 - 195x5 - 230x5 - 260x5
Back Down Set - 210x8
Decline Bench - 5x5 - 215x5 - 220x5 - 225x5 - 230x5 - 235x5 - add 5
Close Grip Bench - 5x5 - 205x5 - 215x5 - 225x5 - 230x5 - 235x3x2 - repeat
Upright Row - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x2x2x1
Delt Raise - 3x15 - #25 - 15x15x15
Curls - 5x5 - long bar - 70x5 - 75x5 - 80x5 - 85x5 - 90x5
Abs - Bent leg lifts - 30x30x30x30
Yano
VIP Member
- Sep 18, 2022
- 1,720
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Nov 18 '24 - Yanojugate
Heavy Metal Monday
203.1 body weight
1328 cals headed to 2700
60 min cardio - stat bike
In the timeless words of some great American some where at some point in time , "Fuck Yeah!"
Today went real well , a bit tired after spending half the night doing the mattress mambo with the ol lady but it all fired off well today ... and last night too for that matter :devilish:
Good focus today , head was in it. Forge had a good fire in it, anvil was ready, pumped the bellows until the rage was hot enough to smelt iron and we got to work.
Rotated GM's out for Zercher's
Hinge was a bit tired but on time, bar had good speed until the end. Felt solid all around.
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 - Fives to singles for the hell of it - SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 245x5 - 285x5 - 345x3 - 380x3 - 410x2
Singles - 430x1 - 450x1 - 460x1 - legs shaking like a dog trying to shit a peach pit called it
Zerchers - been a long time - 5x5
135x5 - 185x5 - 205x5 - 215x5 - 225x5* oy vey
Dedz - Stuck to our proper block progression no heroics -
250x10 - 295x5 - 330x3 - 395x2 - 440x1 - 500x1
Rack Pulls - cut out the lower fluff
440x5 - 500x3 - 545x2 - 585x1
Shrugs - pinchy labrum right scap but we got em in - 4x8
315 - 8x8x6+2x4+4
Abs - Bent leg lifts - 30x30x30x30
Yano
VIP Member
- Sep 18, 2022
- 1,720
- 2,047
Nov 20 '24 - Yanojugate
Max Upper
203.1 body weight
1410 cals headed to 2700
60 min cardio - stat bike
Today was money in the bank. Nothing to brag up or heroic mind you just a good positive vibed work day.
Bar moved well , had good speed , kept my groove.
Head and heart were in it , forge was burning hot. Damn fine day.
Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Lifts -
Bench - 5s to Infinity and Beyond !!
Warm up - ebx10 ebx10
Progression - 135x5 - 165x5 - 200x5 - 230x5 - 265x5 - 280x3 - 290x2
Singles - 295x1 - 300x1 - 305x1
Back Down Sets - 245x8 - 245x5+2+1 - 245x4+3+1 - Ideal spot is 3x8 complete needs work
Decline Bench - 5x5 - 220x5 - 225x5 - 230x5 - 235x5 - 240x4+1 - repeat
Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x3+2 - repeat
Standing Rows - 4x8 - 80x8 - 85x8 - 90x6+2 - 95x6+1+1
Curls - long bar - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x4+1
Delt Raise - 3x15 - 25 x 15x15x15
Abs - Bent Leg Lifts 30x30x30x30
Yano
VIP Member
- Sep 18, 2022
- 1,720
- 2,047
Nov 22 '24 - Yanojugate
Heavy Lower Friday
203.7 bodyweight
1455 cals headed to 2700
60 min cardio - stat bike
Today was right on the money. Hinge was firing , head was there , hip was into it and lower back. All the damn stars aligned.
Started adding in more volume today see how that effects recovery and when enough is enough.
Even with the slight increase in volume the work out was timely , hour and forty five minutes.
Stretches -
Knees to chest 4x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single Knee to Chest 3x20 hold - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold
Lifts -
Skwatz - Triples to working sets -
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3 - 345x3 - 365x3
Work sets - 385x3x3x3
Zerchers - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5
Good Mornings - Stiff Leg 5x5 Progressive - 5x5 - 200x5 - 220x5 - 230x5 - 240x5 - 245x5
Dedz - Our Block Progression
Progression - 250x10 - 295x5 - 355x3 - 395x2
Singles - 440x1x1x1x1x1
Back down sets 3xamrap - 330x8x5+1x3+1+1 - just added these and have to work up into 3x8
Deficit Dedz - Our Block Progression
310x5 - 365x3 - 405x2 - 445x1
Shrugs - 5x5 Progressive - 275x5 - 285x5 - 295x5 - 305x5 - 315x5 - left scap's still pinchy feeling
Abs - Bent Leg Lifts - 30x30x30x30
Yano
VIP Member
- Sep 18, 2022
- 1,720
- 2,047
Nov 23 '24 - Yanojugate
Testing New Heavy Upper Main mover and accessories from program
203.7 bodyweight deca or pewp ? the world may never know
1495 cals headed to 2700
60 min cardio
Today went well , tossed in the main mover from our new program and dropped the bands n chains for a while.
Still a speed day , tried to generate as much force n speed with the bar as I could each rep still same as working with bands or chains on dynamic day. Rest time between sets under a minute.
Kept the accessories static for the most part with not much progression see how the volume we added in effects this old war horse , if we can keep up then it's full ahead and damn the torpedoes.
Fire in the forge was hot , head was in it, bar moved well. 10/10 stars. Big money no whammies !!
Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Lifts -
Bench - Speed work 8x3 - fast fast fast
Warm up - ebx10 ebx10
Slight Progression - 135x3 - 155x3 - 175x3 - 195x3
Working Set - 205x3x3x3x3x3x3x3x3
Back Down Sets - 3x8 - 180x8x8x8
These went well ,blown right up like a tire - might increase 5% see how - test for a few weeks
Decline Bench - 5x5 - 220x5 - 230x5 - 235x5 -240x5 - 245x5
Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x5
Standing Row - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x3+1+1
Curls - long bar - 4x8 - 80x8x8x8x6+2
Standing Military Press - kept very very light for these - 4x8 - 90x8x8x8x8
Delt Raise - 3x15 - front - #25 - 15x15x15
Abs - Bent Leg Lifts - 30x30x30x30
Yano
VIP Member
- Sep 18, 2022
- 1,720
- 2,047
Possibly complete program below -
Going run this for a few weeks and see what needs to be adjusted for percentages.
Based off the Westside Conjugate system and Vince Anello -
Any lift or set and rep scheme can be swapped out to suit a lifters needs , desires and weaknesses.
Anello's Brutal Westside Conjugation
Option 1 - Anello / My original program I used
Option 2 - Conjugate Alternative Main Movers
Live , Learn , Pass on
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
Day 1: Max Effort Lower Body (Deadlift Focus)
Warm-Up: Dynamic mobility (hip, ankle, shoulder stretches)
Activation work (glute bridges, banded leg abductions, etc.)
Option 1 (Anello System)
Main Lift:
Week 1-3 (Volume Phase)
Deadlift or Variation (choose from deficit deadlifts, rack pulls, or stiff-leg deadlifts)
Set 1: 70% of 1RM for 6-8 reps
Set 2: 75% of 1RM for 5-7 reps
Set 3: 80% of 1RM for 4-6 reps
Week 4-6 (Intensity Phase)
Deadlift or Variation
Set 1: 85% of 1RM for 3-4 reps
Set 2: 90% of 1RM for 2-3 reps
Set 3: 95% of 1RM for 1-2 reps
Week 7-9 (Max Testing Phase)
Deadlift or Variation
Work up to your 1-3RM (testing max deadlift).
Back-Down Sets: 3x8 at 75% of the day’s top set.
Option 2 (Conjugate Alternate):
Rotate weekly between variations: Deficit Deadlift, Rack Pull, Stiff-Leg, Reverse-Band Deadlift, Sumo Deadlift
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Accessory Work:
Good Mornings, Romanian Deadlifts, or Glute-Ham Raises: 4x6-10 reps
Barbell Rows, Dumbbell Rows, or T-Bar Rows: 4x8-12 reps
Lying Leg Curls or Nordic Hamstring Curls: 3x12-15 reps
Hanging Leg Raises, Weighted Sit-Ups, or Ab Rollouts: 4x12-15 reps
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
-----------------------------------------------------------------------------------------------------------------------------------------
Day 2: Max Effort Upper Body (Bench Focus)
Main Lift:
Option 1:
Bench Press Variation: Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Option 2 (Conjugate Alternate):
Rotate weekly between Floor Press, 2-Board Press, Spoto Press, Close-Grip Bench Press, Incline Bench Press
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Accessory Work:
Triceps-Focused Movement (e.g., JM Press): 4x6-10 reps
Lat/Upper Back: Barbell Rows, Chest-Supported Rows, or Weighted Pull-Ups: 4x6-10 reps
Shoulders: Dumbbell Overhead Press or Lateral Raises: 3-4x10-15 reps
Triceps/Weak Points: Tricep Extensions or Pushdowns: 4x12-15 reps
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
--------------------------------------------------------------------------------------------------------------------------------------------
Day 3: Heavy or Dynamic Effort Lower Body (Squat/Deadlift Focus)
Main Lift:
Option 1:
Squat: 8-10x2 at 60% of 1RM
Deadlift: 6-8x1 at 70% of 1RM
Back-Down Sets: 3x8 at 65% of competition max
Option 2 (Conjugate Alternate):
Rotate weekly between Safety Bar Squats, Cambered Bar Squats, Box Squats, Front Squats, Concentric-Only Deadlifts
Perform 8-10x2 at 60% (squats) or 6-8x1 at 70% (deadlifts)
Back-Down Sets: 3x8 at 65% of competition max
Accessory Work:
Deficit Deadlifts or Stiff-Leg Deadlifts: 4x6-10 reps
Quad Emphasis: Front Squats, Bulgarian Split Squats, or Zerchers: 3x8-12 reps
Lat/Upper Back: Pull-Ups, Lat Pulldowns, or Chest-Supported Rows: 4x8-12 reps
Posterior Chain: Reverse Hypers or Back Extensions: 4x10-15 reps
Core/Weak Points: Side Planks, Cable Woodchoppers, or Weak-Point Work: 3-4 set
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
---------------------------------------------------------------------------------------------------------------------------------------------
Day 4: Heavy or Dynamic Effort Upper Body (Bench Focus)
Main Lift:
Option 1:
Speed Bench: 8-10x3 at 65% of 1RM
Back-Down Sets: 3x8 at 60% of competition max
Option 2 (Conjugate Alternate):
Rotate weekly between Band/Chain Bench, Swiss Bar Bench, Paused Bench, Wide-Grip Bench, Speed Bench with Accommodating Resistance
Perform 8-10x3 at 65%
Back-Down Sets: 3x8 at 60% of competition max
Accessory Work:
Lat/Upper Back: Pull-Ups, Barbell Rows, or Dumbbell Rows: 4x8-12 reps
Shoulders: Standing Military Press (Barbell or Dumbbell): 3-4x6-10 reps
Triceps: Close-Grip Bench Press or Dips: 4x8-12 reps
Weak Points: Add movements targeting personal weaknesses
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
---------------------------------------------------------------------------------------------------------------------------------------------------------------
Going run this for a few weeks and see what needs to be adjusted for percentages.
Based off the Westside Conjugate system and Vince Anello -
Any lift or set and rep scheme can be swapped out to suit a lifters needs , desires and weaknesses.
Anello's Brutal Westside Conjugation
Option 1 - Anello / My original program I used
Option 2 - Conjugate Alternative Main Movers
Live , Learn , Pass on
---------------------------------------------------------------------------------------------------------------------------------------------------------------------
Day 1: Max Effort Lower Body (Deadlift Focus)
Warm-Up: Dynamic mobility (hip, ankle, shoulder stretches)
Activation work (glute bridges, banded leg abductions, etc.)
Option 1 (Anello System)
Main Lift:
Week 1-3 (Volume Phase)
Deadlift or Variation (choose from deficit deadlifts, rack pulls, or stiff-leg deadlifts)
Set 1: 70% of 1RM for 6-8 reps
Set 2: 75% of 1RM for 5-7 reps
Set 3: 80% of 1RM for 4-6 reps
Week 4-6 (Intensity Phase)
Deadlift or Variation
Set 1: 85% of 1RM for 3-4 reps
Set 2: 90% of 1RM for 2-3 reps
Set 3: 95% of 1RM for 1-2 reps
Week 7-9 (Max Testing Phase)
Deadlift or Variation
Work up to your 1-3RM (testing max deadlift).
Back-Down Sets: 3x8 at 75% of the day’s top set.
Option 2 (Conjugate Alternate):
Rotate weekly between variations: Deficit Deadlift, Rack Pull, Stiff-Leg, Reverse-Band Deadlift, Sumo Deadlift
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Accessory Work:
Good Mornings, Romanian Deadlifts, or Glute-Ham Raises: 4x6-10 reps
Barbell Rows, Dumbbell Rows, or T-Bar Rows: 4x8-12 reps
Lying Leg Curls or Nordic Hamstring Curls: 3x12-15 reps
Hanging Leg Raises, Weighted Sit-Ups, or Ab Rollouts: 4x12-15 reps
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
-----------------------------------------------------------------------------------------------------------------------------------------
Day 2: Max Effort Upper Body (Bench Focus)
Main Lift:
Option 1:
Bench Press Variation: Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Option 2 (Conjugate Alternate):
Rotate weekly between Floor Press, 2-Board Press, Spoto Press, Close-Grip Bench Press, Incline Bench Press
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set
Accessory Work:
Triceps-Focused Movement (e.g., JM Press): 4x6-10 reps
Lat/Upper Back: Barbell Rows, Chest-Supported Rows, or Weighted Pull-Ups: 4x6-10 reps
Shoulders: Dumbbell Overhead Press or Lateral Raises: 3-4x10-15 reps
Triceps/Weak Points: Tricep Extensions or Pushdowns: 4x12-15 reps
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
--------------------------------------------------------------------------------------------------------------------------------------------
Day 3: Heavy or Dynamic Effort Lower Body (Squat/Deadlift Focus)
Main Lift:
Option 1:
Squat: 8-10x2 at 60% of 1RM
Deadlift: 6-8x1 at 70% of 1RM
Back-Down Sets: 3x8 at 65% of competition max
Option 2 (Conjugate Alternate):
Rotate weekly between Safety Bar Squats, Cambered Bar Squats, Box Squats, Front Squats, Concentric-Only Deadlifts
Perform 8-10x2 at 60% (squats) or 6-8x1 at 70% (deadlifts)
Back-Down Sets: 3x8 at 65% of competition max
Accessory Work:
Deficit Deadlifts or Stiff-Leg Deadlifts: 4x6-10 reps
Quad Emphasis: Front Squats, Bulgarian Split Squats, or Zerchers: 3x8-12 reps
Lat/Upper Back: Pull-Ups, Lat Pulldowns, or Chest-Supported Rows: 4x8-12 reps
Posterior Chain: Reverse Hypers or Back Extensions: 4x10-15 reps
Core/Weak Points: Side Planks, Cable Woodchoppers, or Weak-Point Work: 3-4 set
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
---------------------------------------------------------------------------------------------------------------------------------------------
Day 4: Heavy or Dynamic Effort Upper Body (Bench Focus)
Main Lift:
Option 1:
Speed Bench: 8-10x3 at 65% of 1RM
Back-Down Sets: 3x8 at 60% of competition max
Option 2 (Conjugate Alternate):
Rotate weekly between Band/Chain Bench, Swiss Bar Bench, Paused Bench, Wide-Grip Bench, Speed Bench with Accommodating Resistance
Perform 8-10x3 at 65%
Back-Down Sets: 3x8 at 60% of competition max
Accessory Work:
Lat/Upper Back: Pull-Ups, Barbell Rows, or Dumbbell Rows: 4x8-12 reps
Shoulders: Standing Military Press (Barbell or Dumbbell): 3-4x6-10 reps
Triceps: Close-Grip Bench Press or Dips: 4x8-12 reps
Weak Points: Add movements targeting personal weaknesses
Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.
---------------------------------------------------------------------------------------------------------------------------------------------------------------
Yano
VIP Member
- Sep 18, 2022
- 1,720
- 2,047
Nov 25 '24 - Yanojugate
Max Lower Monday
203.4 body weight
1428 cals headed to 2700
60 min cardio stat bike
In the timeless words of the great American philosopher Ric Flair - " WOOOOOOOOOOOOO!!!! "
Today was a fucking corker , was a bit hesitant with the added volume but it call came out in the wash.
Head was in it , hinge fired well , bar had good speed off the floor , hips felt good. Stellar fucking day.
We'll see where the added volume takes us and begin to step up our set progression , see just how close to the edge of recovery we truly are.
Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 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 - Fives to Infinity and Beyond - Low box - SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 245x5 - 285x5 - 325x5 - 385x3 - 405x3 - 425x2
Singles - 440x1 - 460x1 - 470x1
Back Off Sets - 310x6 - 270x8 - 235xAMRAP = 6* keeping track for funsies
Good Mornings - 5x5 - Good Progression today -
200x5 - 240x5 - 270x5 - 290x5 - 310x5
Zerchers - 5x5 - Slight Progression -
185x5 - 205x5 - 215x5 - 225x5 - 230x5
Dedz - Our current Anello block progression
Build up - 135x5 - 225x5
Progression - 255x10 - 300x5 - 360x3 - 400x2 - 445x1 - 505x1
Back Off Sets - 405x6 - 355x8 - 305xAMRAP = 8* keeping track for funsies
Rack Pulls - bar just below knee -
445x5 - 505x3 - 550x2 - 590x1
Shrugs - 5x5 - With the pinchy scap I kept these static - #315 - 5x5x5x4+1x3+1+1
Abs - Bent Leg Lifts - 30x30x30x30
Yano
VIP Member
- Sep 18, 2022
- 1,720
- 2,047
Ok if anyone wanted to see what my block lays out like math wise here it is.
I have condensed this program into 8 weeks and deloads , I work week 1 on Monday , week 2 on Friday and so on for my personal training.
I do not suggest going heavy like that unless you know your recovery very well and have adapted to it.
If you run this , I suggest running it as written not trying to do what I do until your body is ready.
I have condensed this program into 8 weeks and deloads , I work week 1 on Monday , week 2 on Friday and so on for my personal training.
I do not suggest going heavy like that unless you know your recovery very well and have adapted to it.
If you run this , I suggest running it as written not trying to do what I do until your body is ready.
Yano
VIP Member
- Sep 18, 2022
- 1,720
- 2,047
Nov 27 '24 - Yanojugate
Testing new main mover - Upper
204 body weight
1560 cals headed to 2700
60 min cardio - stat bike
Today went real well, swapped out our max upper scheme for the same block i've been using for our deadlift progression being that has worked very well , I thought why not give it a go.
Head was in it , body felt good , had good speed on the bar for the heavier work that was done and we added in our back down sets again.
I got no complaints 10/10 stars.
Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Bench - New block progression
145x10 - 165x5 - 190x3 - 225x2 - 250x1- 285x1
*Back down sets - 80%/70%/65% of the days top set - 230x6 - 200x8 - 185xAMRAP = 10* keepin track for fun
Decline Bench - 5x5 - 220x5 - 225x5 - 230x5 - 235x5 - 240x5
Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x3+1+1* some freaky gyration close to fornication
Standing Rows - 5x5 - 80x5 -85x5 - 90x5 - 95x5 - 100x2x2x1
Delt Flys - #25 - 15x15x15
Curls - 4x8 - 65x8 - 75x8 - 85x8 - 90x8
Abs - Bent leg lifts - 30x30x30x30
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