Yano
VIP Member
- Sep 18, 2022
- 687
- 585
April 5 '24 Conjugate
Dynamic Lower
214 body weight - drol got me blown up like the Buddha
1620 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was a solid day for dynamic work , almost called it off due to a wicked headache , i don't get them very often but it was one of those headaches where even sitting in a bright room hurts.
By the time i got warmed up and stretched it was easing a bit and by the time i started repping it was damn near gone. God Bless us every one.
Work was good , drive was there , intensity was up , hip and SI felt strong , all in all , 10 out of 10 stars.
Stretches -
Knees to chest 4x20
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20
Lifts -
Skwatz - 8x2 - 60% 1rm + 25% dynamic = 310 on the bar + 130 dynamic in bands n chains - 4 bands 2 chains -
Warm up - ebx5 eb/2x5 eb/4x5 150/4x2 150/4/2x2 240/4/2x2 290/4/2x2
Work - 310/4/2x2x2x2x2x2x2x2x2 = #440 at the top
Dedz - 6x2 - 60% 1rm + 25% dynamic = 330 on the bar + 150 in bands - 4 red mini
Warm up - 135x2 225x2 315x2 330/2x2
Work - 330/4x2x2x2x2x2x2
Zerchers - These went real well , added in some progression to start getting back where we were -
145x8 - 165x7+1+1 - 175x5+1
OHP - #145 3xamrap - 8+1 - 7+1+1 - 5+1+1 - add #5
Reverse Hypers - 3xamrap - 15 - 20 - 12
Pull Through - double looped red mini - 4x15
Abs - Bent Leg Lifts - 4x30
Dynamic Lower
214 body weight - drol got me blown up like the Buddha
1620 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was a solid day for dynamic work , almost called it off due to a wicked headache , i don't get them very often but it was one of those headaches where even sitting in a bright room hurts.
By the time i got warmed up and stretched it was easing a bit and by the time i started repping it was damn near gone. God Bless us every one.
Work was good , drive was there , intensity was up , hip and SI felt strong , all in all , 10 out of 10 stars.
Stretches -
Knees to chest 4x20
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20
Lifts -
Skwatz - 8x2 - 60% 1rm + 25% dynamic = 310 on the bar + 130 dynamic in bands n chains - 4 bands 2 chains -
Warm up - ebx5 eb/2x5 eb/4x5 150/4x2 150/4/2x2 240/4/2x2 290/4/2x2
Work - 310/4/2x2x2x2x2x2x2x2x2 = #440 at the top
Dedz - 6x2 - 60% 1rm + 25% dynamic = 330 on the bar + 150 in bands - 4 red mini
Warm up - 135x2 225x2 315x2 330/2x2
Work - 330/4x2x2x2x2x2x2
Zerchers - These went real well , added in some progression to start getting back where we were -
145x8 - 165x7+1+1 - 175x5+1
OHP - #145 3xamrap - 8+1 - 7+1+1 - 5+1+1 - add #5
Reverse Hypers - 3xamrap - 15 - 20 - 12
Pull Through - double looped red mini - 4x15
Abs - Bent Leg Lifts - 4x30
Yano
VIP Member
- Sep 18, 2022
- 687
- 585
April 6 '24 Conjugate
Dynamic Upper
212.2 body weight
1575 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was a solid days work , shoulder felt food and the pesky right pec tendon thing was calm. Got in some good solid reps with no burn or pain , was a welcome change.
Strength was there today , drive was on , focus was a bit scattered in the beginning but I got my shit together quick and it all came together sweet as pie.
Bench - 5x5 - 65% 1rm + 25% dynamic = 230 on the bar , 90 in bands/chains - 4 mini 2 short chains = 100 lbs went with it = #330 at the top
Warm up - ebx5 eb/4x5 eb/4/2x5 135/4/2x5 185/4/2x5 205/4/2x5
Work - 230/4/2x5x5x5x5x5
Incline DB #40 3xamrap - 22 - 18 - 15+3
JM Press #185 3xamrap - 6+1 - 5+1+1 - 5+1 pause no rack +1+1
Bent Rows #185 3xamrap - 8 - 7+1 - 6+1+1
Delt Raise - Front #25 3xamrap - 15 - 11 - 9+1
Curls #85 3xamrap - 7+1 - 6+1+1 - 5+1
Bands - Tricep Pressdown - double looped red mini - 4xamrap - 30 - 25+1+1 - 20+3+1+1 - 20+1+1+1
Abs - Bent Leg Lifts 4x30
Dynamic Upper
212.2 body weight
1575 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was a solid days work , shoulder felt food and the pesky right pec tendon thing was calm. Got in some good solid reps with no burn or pain , was a welcome change.
Strength was there today , drive was on , focus was a bit scattered in the beginning but I got my shit together quick and it all came together sweet as pie.
Bench - 5x5 - 65% 1rm + 25% dynamic = 230 on the bar , 90 in bands/chains - 4 mini 2 short chains = 100 lbs went with it = #330 at the top
Warm up - ebx5 eb/4x5 eb/4/2x5 135/4/2x5 185/4/2x5 205/4/2x5
Work - 230/4/2x5x5x5x5x5
Incline DB #40 3xamrap - 22 - 18 - 15+3
JM Press #185 3xamrap - 6+1 - 5+1+1 - 5+1 pause no rack +1+1
Bent Rows #185 3xamrap - 8 - 7+1 - 6+1+1
Delt Raise - Front #25 3xamrap - 15 - 11 - 9+1
Curls #85 3xamrap - 7+1 - 6+1+1 - 5+1
Bands - Tricep Pressdown - double looped red mini - 4xamrap - 30 - 25+1+1 - 20+3+1+1 - 20+1+1+1
Abs - Bent Leg Lifts 4x30
Yano
VIP Member
- Sep 18, 2022
- 687
- 585
April 8 '24 Conjugate
Max Lower
212.3 bodyweight
1246 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each
Today was one of those days you don't feel like your getting any work done ,, then you look back at the page and you kind of smile.
Good focus , good drive , head was all over with the kids here , the eclipse , the ol lady yapping and everyone being down stairs and in the yard while i'm trying to rep .. it was interesting to say the least but ended well.
Stretches -
Knees to chest 4x20 count
Pelvic Tilts 2x20
Pelvic Raise 2x20
Ded Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20
Lifts -
Dedz - triples to 1 rm -
Warm up - ebx5 135x3 225x3 315x3 405x3 455x3
Work - 475x2 495x1 510x1 515x1
Back Down - 475x1x1x1 455x2x2x1
Decent speed on the 515 at the end , don't like the forced pause action but that will fade as the speed on the pull comes up.
streamable.com
Low Box Skwatz - ssb - doubles to 1rm -
Build up - 150x2 240x2 330x2
Work - 400x2 450x1 470x1 490x1 500x1 - legs were shaking like a dog trying to shit a peach pit decided to call it there
Zerchers - #185 3xamrap - 6 - 8 - 5+1+1
Shrugs - #405 3xamrap - 5+2 - 7 - 5+1
Pull Throughs - double looped red mini - 4x15
Abs - Bent Leg Lifts - 4x30
Max Lower
212.3 bodyweight
1246 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each
Today was one of those days you don't feel like your getting any work done ,, then you look back at the page and you kind of smile.
Good focus , good drive , head was all over with the kids here , the eclipse , the ol lady yapping and everyone being down stairs and in the yard while i'm trying to rep .. it was interesting to say the least but ended well.
Stretches -
Knees to chest 4x20 count
Pelvic Tilts 2x20
Pelvic Raise 2x20
Ded Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20
Lifts -
Dedz - triples to 1 rm -
Warm up - ebx5 135x3 225x3 315x3 405x3 455x3
Work - 475x2 495x1 510x1 515x1
Back Down - 475x1x1x1 455x2x2x1
Decent speed on the 515 at the end , don't like the forced pause action but that will fade as the speed on the pull comes up.
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Low Box Skwatz - ssb - doubles to 1rm -
Build up - 150x2 240x2 330x2
Work - 400x2 450x1 470x1 490x1 500x1 - legs were shaking like a dog trying to shit a peach pit decided to call it there
Zerchers - #185 3xamrap - 6 - 8 - 5+1+1
Shrugs - #405 3xamrap - 5+2 - 7 - 5+1
Pull Throughs - double looped red mini - 4x15
Abs - Bent Leg Lifts - 4x30
Yano
VIP Member
- Sep 18, 2022
- 687
- 585
I'm loving it , been hovering anywhere from 209 to 212 and it feels freakin awesome. I sleep better , I move better knees don't get so achy feeling. From here it will be an easy cut into summer and then down to 198 for meet weight. Finally going to be ahead of the game and not cutting 20 lbs in the last weeks lol
Yano
VIP Member
- Sep 18, 2022
- 687
- 585
April 10 '24 Conjugate
Max Upper
210 body weight
1950 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was a decent day all around , good focus , good drive , head was in the right spot nothing to complain about at all.
Right delt/pec tendon's aggravated but if it wasn't at all then I would be worried haahah seems normal at this point.
Bench - triples to 1rm -
Warm up - ebx5 ebx5 135x3 185x3 225x3 245x3 265x3
Work - 285x3 295x2 305x1 315x1 320x1 325x1 330x1
Kept the same round of accessories for this week , they have been working well and if it ain't broke , dont fix it
Incline DB - #40 3xamrap - 20+3 - 18+2 - 15+3+1+1
JM Press - #185 3xamrap - 8 - 6+1 Went to #190 - 5+1
Bent Row - #185 3xamrap - 6+1 - 8 - 5+1+1
Delt Raise - Front - #25 3xamrap - 15 - 12+1+1 - 10
Curls ezbar - #85 3xamrap - 10 - 8 - 5+2
Band Pull downs - 4xamrap - 27 - 30 - 23 - 18+2
Abs - Bent Leg lifts - 4x30
Max Upper
210 body weight
1950 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was a decent day all around , good focus , good drive , head was in the right spot nothing to complain about at all.
Right delt/pec tendon's aggravated but if it wasn't at all then I would be worried haahah seems normal at this point.
Bench - triples to 1rm -
Warm up - ebx5 ebx5 135x3 185x3 225x3 245x3 265x3
Work - 285x3 295x2 305x1 315x1 320x1 325x1 330x1
Kept the same round of accessories for this week , they have been working well and if it ain't broke , dont fix it
Incline DB - #40 3xamrap - 20+3 - 18+2 - 15+3+1+1
JM Press - #185 3xamrap - 8 - 6+1 Went to #190 - 5+1
Bent Row - #185 3xamrap - 6+1 - 8 - 5+1+1
Delt Raise - Front - #25 3xamrap - 15 - 12+1+1 - 10
Curls ezbar - #85 3xamrap - 10 - 8 - 5+2
Band Pull downs - 4xamrap - 27 - 30 - 23 - 18+2
Abs - Bent Leg lifts - 4x30
Yano
VIP Member
- Sep 18, 2022
- 687
- 585
April 12 '24 Conjugate
Dynamic Lower
211 bodyweight
1775 cals headed to 2700
45 min cardio - 3/15 min sessions of 5 miles each
Today was ,,,, ok. Focus and drive were on point but for the life of me I could not get my ass out of second gear ... just plodding along , never seemed to get a full fire in the forge.
Work out went ok , dynamic day so its speed work and accessories nothing too heavy. All in all I cant complain just wish i got a good head of steam up.
Dedz - 8x2 - 65% 1rm + 25% dynamic bands n chain = rounded off 350+150 - 500 at the top
Warm up - ebx5 135x3 225x2 315x2 350x2 350/2x2
Work - 350/4x2x2x2x2x2x2x2x2
Skwatz - 6x2 - 65% 1rm + 25% dynamic bands n chain = 335 + 130 = 465 at the top
Build up - 4/x2 150/4x2 240/4x2 330/4x2
Work - 335/4x2x2x2x2x2x2
Zerchers - bumped these up again , went well on the hip and SI - #205 3xamrap - 7+1 - 6+1 - 5+1
OHP - added a bit to these as well , lower back feels real good doing these standing - #155 3xamrap - 7 - 6 - 5+1
Reverse Hypers - 4xamrap - 18 - 15 - 15 - 13
Pull Throughs - 4x15 - double looped red mini
Abs - Bent Leg Lifts - 4x30
Dynamic Lower
211 bodyweight
1775 cals headed to 2700
45 min cardio - 3/15 min sessions of 5 miles each
Today was ,,,, ok. Focus and drive were on point but for the life of me I could not get my ass out of second gear ... just plodding along , never seemed to get a full fire in the forge.
Work out went ok , dynamic day so its speed work and accessories nothing too heavy. All in all I cant complain just wish i got a good head of steam up.
Dedz - 8x2 - 65% 1rm + 25% dynamic bands n chain = rounded off 350+150 - 500 at the top
Warm up - ebx5 135x3 225x2 315x2 350x2 350/2x2
Work - 350/4x2x2x2x2x2x2x2x2
Skwatz - 6x2 - 65% 1rm + 25% dynamic bands n chain = 335 + 130 = 465 at the top
Build up - 4/x2 150/4x2 240/4x2 330/4x2
Work - 335/4x2x2x2x2x2x2
Zerchers - bumped these up again , went well on the hip and SI - #205 3xamrap - 7+1 - 6+1 - 5+1
OHP - added a bit to these as well , lower back feels real good doing these standing - #155 3xamrap - 7 - 6 - 5+1
Reverse Hypers - 4xamrap - 18 - 15 - 15 - 13
Pull Throughs - 4x15 - double looped red mini
Abs - Bent Leg Lifts - 4x30
Yano
VIP Member
- Sep 18, 2022
- 687
- 585
April 13 '24 Conjugate
Dynamic Upper
211 bodyweight
2095 cals headed to 2700 - cinnamon bun fucked me all up
45 min cardio - 3/15 min sessions - 5 miles each
Today was a decent day , still feeling tired might be time for a deload next week its been 2 4 week blocks ,, see how i feel monday and play it by ear.
Drive was good , focus was there , head was in the right place just still hard to get fired up to full speed.
Bench - doubles to infinity - wanted a change today so I hit doubles til I couldnt - on the bar 25% dynamic = 2 bands #90 - stacked weight from there
Warm up - ebx5 ebx5 ebx2x5 135/2x2
Work - 185/2x2 225/2x2 245/2x2 265/2x2 275/2x2 285/4x2 290/2x2 295/2x1+1 and done - #385 at the top
Inc DB Press - #40 3xamrap - 20+3 - 18+2 - 15+2+1
JM Press - #185 3xamrap - 8 - 6+1+1 - 5
Bent Row - #185 3xamrap - 8+1 - 6+1 - 5+1+1
Delts - Front - #25 3xamrap - 12 - 10 - 8+1+1
Curls ezbar - #85 3xamrap - 8 - 7+1 - 6+1+1
Bands - Pull apart/down - double looped red mini - 4xamrap - 30 - 28 - 25+1 - 22+1+1
Abs - Bent Leg Lifts - 4x30
Dynamic Upper
211 bodyweight
2095 cals headed to 2700 - cinnamon bun fucked me all up
45 min cardio - 3/15 min sessions - 5 miles each
Today was a decent day , still feeling tired might be time for a deload next week its been 2 4 week blocks ,, see how i feel monday and play it by ear.
Drive was good , focus was there , head was in the right place just still hard to get fired up to full speed.
Bench - doubles to infinity - wanted a change today so I hit doubles til I couldnt - on the bar 25% dynamic = 2 bands #90 - stacked weight from there
Warm up - ebx5 ebx5 ebx2x5 135/2x2
Work - 185/2x2 225/2x2 245/2x2 265/2x2 275/2x2 285/4x2 290/2x2 295/2x1+1 and done - #385 at the top
Inc DB Press - #40 3xamrap - 20+3 - 18+2 - 15+2+1
JM Press - #185 3xamrap - 8 - 6+1+1 - 5
Bent Row - #185 3xamrap - 8+1 - 6+1 - 5+1+1
Delts - Front - #25 3xamrap - 12 - 10 - 8+1+1
Curls ezbar - #85 3xamrap - 8 - 7+1 - 6+1+1
Bands - Pull apart/down - double looped red mini - 4xamrap - 30 - 28 - 25+1 - 22+1+1
Abs - Bent Leg Lifts - 4x30