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

[bigbumpkin]

Holy cow I have a lot to catch up on. Sorry to see the seizures assuming it’s Epilepsy?? Read about the daughter how many children in all? I have 4 oldest sons 30 a set of twins at 29 alone boy one girl and a youngest boy 28 ! Yeah we were busy. Divorced now and I’m 58 with an amazing loving 32 year old. She has blessed me going on 6 years now

 

[bigbumpkin]

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

Riff Raff amazing tune my man that whole Powerade album is fucking money!

 

[Yano]

Nov 28 '24 - Brutal Conjugation
Heavy Lower Friday
203.7 body weight
1125 cals headed to 2700
60 min cardio + 10k shovelful's of snow

Today went real well even after moving snow all morning , hinge an back were a bit tired but everything went well.

Head was in it , everything fired proper , bar traveled well. I got no complaints at all.

I ran today Skwats / Dedz first for mains , then moved to ,GM , Zerchers and down the line. In case I ran out of gas from all the snow moving

Accessories are run today in a 4x8

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

Lifts -
Skwats - following our 10-5-3-2-1 rep scheme - low box - SSB
Warm up - ebx5 ebx5
Progression - 200x10 - 230x5 - 275x3 - 310x2
Working Singles - 345x1x1x1x1x1
*Back down sets - 280x6 - 245x8 - 225x10*keeping track for fun

Stiff Leg Good Mornings - 4x8 - Slight Progression
200x8 - 210x8 - 220x8 - 225x8

Zerchers - 4x8 - Slight Progression
185x8 - 195x8 - 205x8 - 215x8

Dedz - Our same progression as above the "21"reps
Build up - 135x2 - 225x2
Progression - 255x10 - 300x5 - 360x3 - 400x2
Working Singles - 445x1x1x1x1x1
*Back down sets - 360x6 - 315x8 - 290x7* Grampys feelin gassed time for a Reeces

Deficit Dedz - Standing on 25# plates and a piece of half inch plywood
320x5 - 375x3 - 415x2 - 455x1

Shrugs - 4x8 - Pinch scaps still pinchy
225x8 - 275x8 - 315x6+2 - 315x5+2+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Holy cow I have a lot to catch up on. Sorry to see the seizures assuming it’s Epilepsy?? Read about the daughter how many children in all? I have 4 oldest sons 30 a set of twins at 29 alone boy one girl and a youngest boy 28 ! Yeah we were busy. Divorced now and I’m 58 with an amazing loving 32 year old. She has blessed me going on 6 years now

Epilepsy was my prize from having a stroke. My fuse box and a few junctions are a bit sketchy these days. Ol lady an I been together over 30 years , 4 kids , 12 grands. Coming up on 56 and still grinding.

 

[Yano]

Nov 30 '24 - Brutal Conjugation
Percentage upper Saturday
203.3 body weight
1310 cals headed to 2700
60 min cardio - stat bike

Today went real good , worked the new 105321 for main and dropped to 80% of 1rm for accessories , a bit complicated if you don't know your 1rm so I might change it to a straight set n rep scheme and leave the weight up to the lifter ,,,unsure.

Head was in it, fire was hot, bar moved well. Damn good day.

Bench - competition style - pause out of the rack - pause on chest - pause before rack
Warm up - ebx5 ebx5
Progression - 145x10 - 165x5 - 200x3 - 225x2
Working Singles - 250x1x1x1x1x1
*Back off sets - 200x6 - 175x8 - 165x11*keeping track for fun

Accessories set to 80% of 1rm of the lift - I just backed down 20lbs and added it back on per set for progression - oddly complicated - needs ironing out

The accumulated fatigue really adds up by the end up this even light weights felt heavy as fuck.

Decline Bench - 4x8 - 175x8 - 180x8 - 190x8 - 195x8

Incline Close Grip Bench - 4x8 - 175x8 - 180x8 - 190x8 - 195x6+2

Standing Rows - 4x8 - 85x8 - 90x8 - 95x8 -100x6+1+1

Curls - 4x8 - 70x8 - 75x8 - 80x8 - 90x5+2+1

Delt Flys - 3x15 - #25x15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Dec 2 '24 - Brutal Conjugation
Heavy Lower Monday
203.5 body weight
1280 cals headed to 2700
60 min stat bike

Today was one of those days as you look over your "to do" list you think to yourself ,,, there's no way , not today.

Then you finish main mover and it wasnt so bad , then the back off sets and into the second of your heavy movers and you think ,, well this aint so tough ... and before you know it , you're laughing hitting the last of your abs thinking ,, holy shit !! I did it.

Everything moved well with purpose , got a few more lbs on accessories , heads in a good spot , forge built up a decent fire after a few reps and we were ready to go.

Stretches -
Knees to chest 4x20 hold - 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 2x20 hold

Lifts -
Skwatz - Brutal Conjugation 1053211 scheme - comp height box - ssb
Warm ups - ebx5 ebx5
Build up - 150x5
Progression - 205x10 - 235x5 - 280x3 - 315x2 - 350x1 - 395x1
*Back off sets - 320x6 - 280x8 - 260x8 *keeping track

Good Mornings - 5x5 - 240x5 - 245x5 - 250x5 - 255x5- 260x5

Zerchers - 5x5 - 185x5 - 195x5 - 205x5 - 210x5 - 215x5

Dedz - 1053211 scheme
Build up - 135x3 - 225x3
Progression - 260x10 - 305x5 - 365x5 - 405x2 - 450x1 - 510x1 *moved real well good speed
*Back off sets - 410x6 - 360x8 - 335x8 *keeping track

Rack Pulls - hole below knee
450x5 - 515x3 - 555x2 - 595x1 *moved well held at lockout for a 3 count

Shrugs - 5x5 - Pinchy scap felt better - pushed these just a bit
225x5 - 275x5 - 315x5 - 325x5 - 330x5

Bent Leg Lifts - 30x30x30x30