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

 

[Yano]

Dec 6 '24 - Brutal Conjugation
Percentage lower Friday
203.4 body weight
1530 cals headed to 2700
60 min cardio - stat bike

Work out time - 2hr 10 min

Hoooooooo Doggies !! Today was a solid day , hinge fired good , bar had good speed , no aches or pains to speak of other than our good friend Pinchy Scap showing up for a visit.

The idea of percentage day is to get speed on the bar good form and hypertrophy (adjusting schemes from 5x5 to 4x8 ) , during this part of testing I'm running the accessories on today at 75% of our top set for the week so if I top out at 260 on the GMs on our heavy day ,then we start at 195 on our percentage day.

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

Lifts -
Skwatz - Brutal Scheme - low box SSB
Warm up - ebx5 ebx5 - 150x5
Progression - 205x10 - 235x5 - 280x3 - 315x2
Top Singles - 350x1x1x1x1x1
*Back off sets - 280x6 - 245x8 - 230xamrap *9 reps

Good Mornings - 75% of weeks top set for opener - 4x8
195x8 - 200x8 - 205x8 - 210x8

Zerchers - 75% of weeks top set for opener - 4x8
155x8 - 160x8 - 165x8 - 170x8

Deadz - Brutal Scheme
Build up - 135x3 - 225x3
Progression - 260x10 - 305x5 - 365x3 - 405x2
Top singles - 450x1x1x1x1x1
*Back off sets - 360x6 - 315x8 - 295xamrap *8 reps

Deficit Deadz - 330x5 - 385x3 - 425x2 - 465x1

Shrugs - 75% of weeks top set for opener - 4x8
240x8 - 245x8 - 250x8 - 255x8

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Dec 7 '24 - Brutal Conjugation
Percentage Upper Saturday
204 body weight
1410 cals headed to 2700
60 min cardio - stat bike

WOOOOOOOOOOO!!! Damn good day , bar moved well with some purpose , got in our added work on upper and a couple of lower surprises.

All in all 10/10 stars

See how the added volume effects my recovery.

Stretches -
Knees to chest 2x20 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Side Planks 2x20 - Band Pulls 2x20 - Band Press 2x20 - Band Xover 2x20

Lifts -
Bench -
Warm up - ebx5 ebx5 135x5
Progression - 150x10 - 170x5 - 205x3 - 230x2
Top Set Singles - Competition pauses off rack on chest before rack - 255x1x1x1x1x1
*Back off sets - 205x6 - 180x8 - 170x12 *keeping track

Overload Bench - 3x3 - 225 on bar + 60lbs bands/60lbs chains = #345x3x3x2x1 - holy shit :ROFLMAO:

Box Jumps 12'' to start 6x2/5x2 - well at 12'' it's more like bump jumps but we got'em done - 6x6x5x5

Speed Deadlifts - 6x2 - grey bands - #205 + 230 in bands = #435 at top - 2x2x2x2x2x2

Close Grip Incline Bench - 75% of weeks top set for opener - 4x8 - 170x8 - 175x8 - 180x8 - 185x8

Decline Bench - 75% of weeks top set for opener - 4x8 - 185x8 - 190x8 - 195x8 - 200x8

Bent Over Row - 75% of past top set for opener been a while - 4x8 - 135x8 - 140x8 - 145x8 - 150x6+1+1

Curls - 75% of weeks top set for opener - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

Delts Flys - 3x15 - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Dec 9 '24 - Brutal Conjugation
Heavy Lower
203.4 bodyweight
1470 cals headed to 2700
60 min cardio

Today was a good one. Hinge fired well , hips woke up and were part of the show and the leg drive was on time , I got no complaints. Bar had good speed , accessories bumped up slightly , all in all a solid work day.

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

Lifts -
Skwatz - SSB - Low box
Warm up - ebx5 ebx5 150x5
Progression - 210x10 - 240x5 - 285x3 - 320x2 - 355x1 - 400x1
*Back off sets - 320x6 - 280x8 - 260x10 *keeping track

Good Mornings - Stiff Legs - SSB - 5x5
245x5 - 250x5 - 255x5 - 260x5 - 265x5

Zercher Skwatz - 5x5 - tried the deadlift bar - some cool feeling no whip but you could feel it flex a bit
190x5 - 195x5 - 200x5 - 205x5 - 210x5 * oy vey

Dedliphtz -
Build up - 135x5 - 225x5
Progression - 265x10 - 310x5 - 370x3 - 410x2 - 425x1 - 515x1 * moved real well good speed
*Back off sets - 415x6 - 365x8 - 335x9 * keeping track

Rack Pulls - hole below knee
Build up - 135x2 - 225x2 - 315x2 - 405x2
Working Sets - 455x5 - 520x3 - 560x2 - 600x1

Shrugs - 4x8 - 275x8 - 315x8 - 320x8 - 325x6+2 - 330x5+1+1+1 *last couple were Wonder Twins reps - form of shit - shape of a giant turd

Box Jumps - 12" - 6x6x5x5 - oh my ol man knees n ankles

Abs - Bent Leg Lifts - 30x30x30x30

 

[bigbumpkin]

Like DMX and not a ton of rap I like Eminem Beastie Boys watching Megan’s body tonight with the girl …. Yummy

 

[Yano]

Dec 11 '24 - Iron Abyss
Heavy Upper Wednesday
203.7 body weight
1715 cals headed to 2700
60 min cardio - stat bike

Program is going fucking amazing so far. It looks like a ton of volume and well it is if you aren't used to it but if some one new to it listens , works their mains and starts with 4 accessories for each highlighting weak points , they cant really go wrong.

For the full program it will take an advanced lifter that really knows their endurance , skill level and recovery ability. Not trying to brag my old ass up but it's taken almost 4 years of work and experimenting to be able to do this. I don't think a beginner or even average intermediate lifter can just jump into the fully monty without suffering setbacks.

Today went well , good speed on the bar it traveled well , put a few lbs on some accessories nothing heroic. All around good solid days work.

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

Lifts -
Bench - Competition style - full pauses
Warm up - ebx5 - ebx5 - 135x5
Progression - 155x10 - 175x5 - 210x3 - 235x2 - 260x1 - 295x1
*Back off sets - 240x6 - 210x8 - 195xamrap *10

Spoto Press - 3x6 - Progressive - 210x6 - 215x6 - 220x6

Incline Close Grip Bench - 5x5 - Progressive - 190x5 - 200x5 - 205x5 - 215x5 - 220x4+1

Decline Bench - 5x5 - Progressive - 195x5 - 215x5 - 225x5 - 230x5 - 235x3+2

Bent over rows - 4x8 - Progressive - 135x8 - 140x8 - 145x6+2 - 150x5+2+1

Delt Flys - 3x15 - 25x15 - 25x15 - 25x15

Curls - 4x8 - Progressive - 70x8 - 75x8 - 80x8 - 90x6+1+1

Bent Leg Lifts - 30x30x30x30

 

[Yano]

Upper Body Workout Analysis for Today​

Stretch Routine: Bands for Activation​

• Purpose: Priming the shoulders and chest for pressing movements while improving mobility and stability.
• Key Benefits:
  • Band Press: Activates chest and anterior delts.
  • Band Pull: Engages rear delts and rhomboids, promoting scapular stability.
  • Band Xover: Encourages controlled pec activation, warming up the muscles for heavy presses.

---

Lifting Breakdown​

1. Bench Press (Competition Style, Full Pauses)
   • Purpose: Builds maximal pressing strength with strict pause technique for competition carryover.
   • Top Set: 295x1—close to max effort, reinforcing peak strength.
   • Back-Off Sets: 240x6, 210x8, 195x10 (AMRAP)—a mix of hypertrophy and endurance work at ~80-65%.
2. Spoto Press
   • Purpose: Focuses on mid-range control, addressing sticking points.
   • Progression: 210x6 to 220x6—a steady overload while maintaining strict control.
3. Incline Close Grip Bench
   • Purpose: Targets triceps and upper chest, improving lockout strength and shoulder stability.
   • Progression: 190x5 to 220x4+1—a near failure set indicates excellent effort while avoiding overtraining.
4. Decline Bench
   • Purpose: Emphasizes lower chest and triceps, complementing flat and incline pressing.
   • Progression: 195x5 to 235x3+2—a balanced volume load to build strength and hypertrophy.
5. Bent-Over Rows
   • Purpose: Strengthens the upper back, improving stability for bench press and deadlift.
   • Progression: 135x8 to 150x5+2+1—incremental load increases while maintaining form.
6. Delt Flys
   • Purpose: Isolates the rear delts, enhancing shoulder health and aesthetics.
   • Volume: Consistent sets at 25 lbs for 3x15 target endurance and hypertrophy.
7. Curls
   • Purpose: Strengthens biceps for better elbow joint support and grip during pulling movements.
   • Progression: 70x8 to 90x6+1+1—a solid progression while managing fatigue.
8. Bent Leg Lifts
   • Purpose: Strengthens core, particularly the lower abdominals, essential for bracing.
   • Volume: 4x30 ensures a focus on endurance and core stabilization.

---

Cardio Component​

• Duration: 60 minutes
• Purpose: Improves overall conditioning and recovery while supporting caloric expenditure.
• Estimated Calories Burned: ~500-700 kcal, depending on intensity.

---

Caloric Expenditure Estimate​

1. Stretch Routine: ~30 kcal
2. Lifting Session (Heavy Compound Focus): ~700-900 kcal
3. Cardio: ~500-700 kcal

Total Calories Burned: ~1,230-1,630 kcal

---

Key Takeaways​

• Balanced Programming: Heavy pressing work is supported by upper back and arm hypertrophy, ensuring symmetry and stability.
• Intensity Peaks: Both incline close grip and decline presses push near failure, a smart strategy for strength progression.
• Cardio Integration: Sustains heart health and recovery capacity while complementing strength goals.

This session reflects methodical programming and discipline, creating a strong foundation for continuous improvement.