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

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Yano

Yano

VIP Member
Sep 18, 2022
872
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Body Weight 200
Calories 1600
Smolov Jr Week 3 - final

This week went good , could definitely feel the wear and tear on the joints and shoulders as the week went on. Last couple days I jumped into the shower just before lifting to loosen everything up a bit , added a few reps to the warm ups this week as well.

Sore but got it done , elbows , forearms , delts and pec tendons are all letting me know they are alive for sure but nothing horrendous , take next week get in some solid recovery for a few days and maybe thursday or friday test for new max ,, see how it feels.

For sure it's a fun program , it has a wonderful simple brutality to it I enjoy. Working this for squats or deads would be a challenge for sure. I will try this in the future for sure for both and possibly the full Smolov , see just how far this old man can push the limits of reality but for now after the coming days off it will be back to conjugate.

Rounded up so I could use all plates with out messing with pieces of chains.

Monday - 6x6 - 230
Warm Up - EBx15 105x3 135x3 185x3
Work - 225x6x6x6x6x6x6

Wednesday - 7x5 - 245
Warm Up - EBx15 105x3 135x3 185x3 225x3
Work - 245x5x5x5x5x5x5x5

Friday - 8x4 - 265
Warm Up - EBx15 103x3 135x3 185x3 225x3 245x3
Work - 265x4x4x4x4x4x4x4x4

Saturday - 10x3 - 280
Warm Up - EBx15 105x3 135x3 185x3 225x3 245x3 265x3
Work - 280x3x3x3x3x3x3x3x3x3x3
 
genetic freak

genetic freak

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Dec 28, 2015
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Nice work! I wonder how much better you would feel if you were not in a caloric deficit?
 
Yano

Yano

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Sep 18, 2022
872
852
Nice work! I wonder how much better you would feel if you were not in a caloric deficit?
I can't wait for this phase of weight loss to be over , from 305 to 238 , down to 224 , and now at 200. Goal is to compete this year in 198 instead of 220.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,748
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I can't wait for this phase of weight loss to be over , from 305 to 238 , down to 224 , and now at 200. Goal is to compete this year in 198 instead of 220.
It is awesome dropping the weight and sucks at the same time. I went from 255 to 200. From 255 to 225 the strength stayed the same. However, I caught the rona in September '21 and dropped from 225 to 210 in a week, so I decided I might as well keep the cut going. Dropped down to a consistent 200, 198-202 depending on sodium/carb intake. Been maintaining it for 10 months now. Lost about 20-25% of my strength in all pressing movements and about 5-15% in pulling and leg movements.
 
Yano

Yano

VIP Member
Sep 18, 2022
872
852
Then out spake brave Horatius, The Captain of the Gate:
"To every man upon this earth Death cometh soon or late. And how can man die better Than facing fearful odds, For the ashes of his fathers And the temples of his Gods... "

First day working lower since the accident. Took it relatively easy while still putting a bit of weight on the bar to see just how far from grace ive fallen so to speak. All in all it wasnt all horrible.

Hips and quads are still sore and felt a bit squishy even after a month , hurts to rub or massage gun em still. Just deep sore even though all the bruising is faded out to just some hints of yellow here there.

So I got some work in but didnt go full retard which for me is pretty surprising lets be honest , full retard is what I do best.

Worked just the two mains in deuces n singles today up to a comfortable weight not a max just to see how i handle it and recover normal dynamic day would of been 8x2's

Box Squats - comp level at the crease , not full low box - with ssb - ebx10 150x2 200x2 230x2 280x2 320x2 370x2 410x2 430x1 440x1 445x1

DL - 135x2 185x2 225x2 275x2 315x2 365x2 405x2 425x2 445x1 450x1 455x1

Pushed bench for a new max as well after completing smolov jr

Bench 135x2 185x2 225x2 275x2 295x2 315x1 325x1 330x1 335x1* new pr

might of gotten 340 with good speed on the bar but it was just me here and I didnt wanna get stuck and have to try and row or roll that off me

So after smolov jr were up 20lbs on bench for sure. Ill take it !!
 
lifter6973

lifter6973

Senior Member
Jul 3, 2021
217
136
Then out spake brave Horatius, The Captain of the Gate:
"To every man upon this earth Death cometh soon or late. And how can man die better Than facing fearful odds, For the ashes of his fathers And the temples of his Gods... "

First day working lower since the accident. Took it relatively easy while still putting a bit of weight on the bar to see just how far from grace ive fallen so to speak. All in all it wasnt all horrible.

Hips and quads are still sore and felt a bit squishy even after a month , hurts to rub or massage gun em still. Just deep sore even though all the bruising is faded out to just some hints of yellow here there.

So I got some work in but didnt go full retard which for me is pretty surprising lets be honest , full retard is what I do best.

Worked just the two mains in deuces n singles today up to a comfortable weight not a max just to see how i handle it and recover normal dynamic day would of been 8x2's

Box Squats - comp level at the crease , not full low box - with ssb - ebx10 150x2 200x2 230x2 280x2 320x2 370x2 410x2 430x1 440x1 445x1

DL - 135x2 185x2 225x2 275x2 315x2 365x2 405x2 425x2 445x1 450x1 455x1

Pushed bench for a new max as well after completing smolov jr

Bench 135x2 185x2 225x2 275x2 295x2 315x1 325x1 330x1 335x1* new pr

might of gotten 340 with good speed on the bar but it was just me here and I didnt wanna get stuck and have to try and row or roll that off me

So after smolov jr were up 20lbs on bench for sure. Ill take it !!
Yanz- What's up? Hope all is well.
 
Yano

Yano

VIP Member
Sep 18, 2022
872
852
Dynamic Upper
1600 cals - 60 min cardio
body weight 200

First day back doin a full routine after smolov jr , and it was work I aint gonna lie. Haven't felt all blown up like this in a while , its nice. Swole up like a Macys parade balloon. No real surprises today everything felt good and solid just gassed out faster than expected but that will come back quick working a full routine again.

Flat Bench - 50% + 25% dynamic - 168 + 84 = 252 [ rounded up to 255 ] at the top 2 bands and chains - 5x5 - bumped up to working sets with straight weight then set the bands n chains - ebx10 135x5 185x5 225x5 - 255x5x5x5x5x5

Spoto Press - 3x20 - Holy Fuck 20 rep sets are gonna take a week or two to get my groove back - 135x20 140x15x5 145x10x10

Delt Raises - 4x10 - the flappy bird things - 15x10 20x10 25x10 30x5x5

Banded Face Pulls - 4 sets of 10 - no way to gauge the tension on these , I just loop the band around the squat rack and make sure i get a good solid pull with no body weight or leaning

Seated DB Press - 4x10 - unilateral to make up for my lack of micros and small plates - my shit was burning and gassed way more than I expected at this point - 30x10 40x10 50x8x2 55x5x5

EzBar Curls - 4x10 - 40x10 50x10 55x10 60x10

EzBar Hammer Curls 4x10 - 30x10 40x10 45x10 50x10

Abs - Leg Lifts - 4 sets of 10
 
Yano

Yano

VIP Member
Sep 18, 2022
872
852
Max Lower'ish

1700 cals , yep were goin back to maint.
60 min cardio
200 lbs of twisted steel n sex appeal

Took longer than I thought it would for the hips n lower back to recover so I sort of blended a bit of conjugate and the smolov jr today. Felt good plenty of energy , focus was there not to shabby for a short day work wise I reckon.

DL - work up to 1rm - took my time working up with these and shifted through all the gears so to speak - ebx10 135x3 185x3 225x3 275x3 315x3 365x3 405x3 425x1 455x1 465x1 470x1

DL for reps - according to the template it says you can repeat main mover for reps sooooo while it might not of been the smartest thing , I rested a min or two and got busy smolov jr style based off my current 535 - 6x6 - 135x3 225x3 275x3 315x3 - working set 370x6x6x6x6x6x6

I had planned on hitting some Rack pulls ,,, no just nope my hips n lower back were screaming after what uhhh ... 69 reps of DL ? haahaha on to shrugs

Shrugs - 135x10 185x10 195x10 205x10

Abs - Leg lift / windshield wipers - been a while had to go real slow on the wiping action as tired as the hip girdle was. 4 sets of 15
 
lifter6973

lifter6973

Senior Member
Jul 3, 2021
217
136
Max Lower'ish

1700 cals , yep were goin back to maint.
60 min cardio
200 lbs of twisted steel n sex appeal

Took longer than I thought it would for the hips n lower back to recover so I sort of blended a bit of conjugate and the smolov jr today. Felt good plenty of energy , focus was there not to shabby for a short day work wise I reckon.

DL - work up to 1rm - took my time working up with these and shifted through all the gears so to speak - ebx10 135x3 185x3 225x3 275x3 315x3 365x3 405x3 425x1 455x1 465x1 470x1

DL for reps - according to the template it says you can repeat main mover for reps sooooo while it might not of been the smartest thing , I rested a min or two and got busy smolov jr style based off my current 535 - 6x6 - 135x3 225x3 275x3 315x3 - working set 370x6x6x6x6x6x6

I had planned on hitting some Rack pulls ,,, no just nope my hips n lower back were screaming after what uhhh ... 69 reps of DL ? haahaha on to shrugs

Shrugs - 135x10 185x10 195x10 205x10

Abs - Leg lift / windshield wipers - been a while had to go real slow on the wiping action as tired as the hip girdle was. 4 sets of 15
I heard you may try to add some now- 200 is pretty low but you are a little shorter, right?
Man, I haven't seen 200 since before I was freshman in HS
 
Yano

Yano

VIP Member
Sep 18, 2022
872
852
Goal for this year is to compete in 198 so in a perfect scenario I'd like to get to 195 and stay there and just keep exchanging the jello for meat. Yeah im a fucking dwarf man , im barely 5 7'' in thick socks on a box , just thick as a brick.

I haven't been at this weight since 8th grade football , we got weighed and had to write it down on the board next to our names and every one was like WOW !!
 
Yano

Yano

VIP Member
Sep 18, 2022
872
852
Max Upper with a twist of lime ... sort of

Today would of been max upper but having just hit the new PR i wanted to take today and get a little funky ,,

I enjoyed smolov jr alot but the no accessories bugged me so today I got in what would be the next starting step to a new block , and added in a few accessories to get a gauge on my recovery and if its possible to do more than just the main mover.

Everything felt good and solid , had good energy and drive.

Bench - This block starts out at 6x6 with 235 based off the new PR of 335 - ebx10 105x6 135x6 185x6 225x6 - working sets - 235x6x6x6x6x6x6

Band Face Pulls - 4x10

Delt raises - Flapping them wings - 15x10 20x10 25x10 30x5x5

Curls - 35x10 45x10 55x10 65x10

Hammers 35x10 45x10 50x10 55x10

Abs again - Russian Twists w/45 - 4 sets of 10
 
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