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

[monsoon]

What are you whining about? You absolutely kicked my ass today.

 

[Yano]

What are you whining about? You absolutely kicked my ass today.

I have these delusions of grandeur about my numbers for a day and when I don't reach them It eats at me until I beat em.

I got Asteroids syndrome from 1979 still , always trying to beat my high score

 

[jipped genes]

Bro, I am only gonna get one gym day in this week. I just read your "sucky" day post and I am gonna try half that and call it good.

We are our own harshest critics.

 

[Yano]

Bro, I am only gonna get one gym day in this week. I just read your "sucky" day post and I am gonna try half that and call it good.

We are our own harshest critics.

For sure man no one can hate us , like we do. It's harsh at times.

 

[Yano]

@jipped genes eventually the goal of this is to put out what I'm working on as a free system / program for folks. The motto , live learn , pass on carries some heavy weight with me.

I can't put something out I haven't done the way I would work some one through it so im hitting hit hard as I can to see the results and adjust the metrics , my own guinea pig as always

 

[Yano]

Dec 26 '24 - short program upper
Day after Christmas short short program
202.6 body weight
27 million calories - too many cookies to count
60 min cardio

Still got the house full so today was a super short n quick main mover and a few accessories , eazy peazy , in and out quick clean and quiet.

Stretches -
Band Stretches - 2x10
Band Press - 2x10
Band Pull - 2x10
Band Face Pull 3x15

Lifts -
Comp Bench - Main Mover with PAP
Warm up - ebx5 - ebx5 - 135x5
Progression - 160x10 - 180x5 - 215x3 - 240x2 - 265x1
*PAP work - 265x1 + 4 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 4 Explosive Push Ups
**Back Off Sets - 215x6 - 190x8 - 175xamrap *12 keep track

Spoto Press - 3x6 - 215x6 - 220x6 - 225x6

Curls - Long Bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

Lu Raise - 2x10lb plates in each hand fingers through the holes - 3x15 - 15x15x15

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Dec 27 '24 - Iron Abyss
Percentage Lower
202 bodyweight
1455 cals headed to 2700
60 min cardio - stat bike

Short program again today with the house still full. Use this for a half ass deload and just enjoy it.

Got in mains , couple of accessories and got out of there before the ol lady came after me with a switch.

Hinge fired well , bar had good speed on it until the last rep. Advanced on Squats and repeated Mondays heavy Deads.

Squats - SSB - Competition height box
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x2
Top Set Singles - 365x1x1x1x1x1
*Back Off Sets - 295x6 - 260x8 - 240xamrap *12

Deadlifts - Iron Abyss Progression
Build up - 135x3 225x3
Progression - 270x10 - 320x5 - 380x3 - 420x1
Singles with PAP - 420x1 + 4 Broad Jumps 43" - 465x1 + 6 Broad Jumps 40" - 525x1 + 6 Broad Jumps 41" - 555x1 + 4 Broad Jumps 40" - came up much better than Monday and got it locked out
*Back Off Sets - 445x6 - 390x8 - 365xamrap *9 keep track

Stiff Leg Good Mornings - 70% of weeks top set - 4x8
185x8 - 190x8 - 195x8 - 200x8

Zercher Squats - 70% of weeks top set - 4x8 - 1 chain each side +20#
160+20x8 - 170+20x8 - 175+20x8 - 180+20x8

Snatch Grip Shrugs - 70% of weeks top set - 4x8
235x8 - 240x8 - 245x8 - 250x8

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Dec 28 '24 - Iron Abyss
Percentage Lower Short Day
201.7 body weight
1454 cals headed to 2700
60 min cardio stat bike - 17.07 miles - 114bpm

Today was a good day. Kept it shorter again with folks still here. Managed to get in some dynamic work and pushed that into some heavy singles.

Added in pin/floor press , been forever. Very Humbling.

Everything moved well , felt solid. 10/10 stars

Stretches -
Band Pulls - 2x10
Band Press - 2x10
Band Xover - 2x10
Band Face Pull - 3x15

Lifts -
Speed Bench - 6x3 with some extra credit - /2 = double looped red mini's = 120lbs.
Warm up - ebx5 - ebx5 - eb/2
Progression - 135/2x3 - 155/2x3 - 175/2x3 - 195/2x3
Doubles - 205/2x2 - 210/2x2
Singles - 215/2x1 - 220/2x1 - 225/2x1= 345 at the top
*Back off sets - 185/2x6 - 155/2x6 - 135/2xamrap 9 *keep track

Floor/Pin Press - 4x5 - bottom of the rack laying on the floor + 60 in chains
135/60x5 - 155/60x5 - 175/60x5 - 185/60x5 - 190/60x4+1

Speed Deads - 6x2 - fast til the last and then we grind - 2 grey bands = 260lbs.
Progression - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 325/2x2x2x2x2x2x2
Extra Credit - 365/2x2 - 405/2x2=665 *video one - 455/2x1=715 *missed the lockout video 2

405+260 touch n go

Watch att.1VFENTvHoYtWA3FAqRDLi54rBqFhknUfU3eFnaLidSE | Streamable

Watch "att.1VFENTvHoYtWA3FAqRDLi54rBqFhknUfU3eFnaLidSE" on Streamable.

streamable.com

455+260 single missed lockout

Watch att.TNq-cRrt1edLGCCaKvcPRC51djITAMgPuvcZBefO84w | Streamable

Watch "att.TNq-cRrt1edLGCCaKvcPRC51djITAMgPuvcZBefO84w" on Streamable.

streamable.com

Bent Over Rows - 4x8 - 145x8 - 150x8 - 155x8 - 160x8

Curls - long bars - 4x8 - 75x8 - 80x8 - 85x8 - 90x6+1+1

Lu Raise - 3x15 - 2 10# plates each hand - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

To conduct a complete data analysis, we will follow these steps:

1. Collect and Organize Data​

We will gather data for:

• Top sets, back-off sets, and AMRAP sets for squat, deadlift, and bench press.
• Accessory lifts like Zercher squats, good mornings, pin presses, and others.
• Speed work data (e.g., resistance bands/chains loads).

2. Graph Multiple Metrics​

Create visual representations for:

• Progression trends of main lifts.
• Volume trends (total weight lifted per session/lift).
• Comparison of AMRAP performance over weeks.
• Accessory lifts trends.

3. Analyze Trends​

• Identify potential plateaus or inconsistencies in progression.
• Highlight accessory work contributing most to strength gains.
• Correlate recovery metrics (heart rate trends during cardio, rest periods) with performance improvements.

4. Implement Weekly Updates​

Each week, input the latest data to observe trends and make adjustments.
I'll need a bit more time to prepare graphs and analysis for this expanded dataset. Stay tuned for the complete visualization and insights. If there are specific metrics you'd like included, let me know!

4o

You said:​

ready set go

ChatGPT said:​

Here are three visualizations to analyze your training data over the past two weeks:

1. Top Set Progressions:
   • Squats show consistent top sets in the 440–455 lbs range.
   • Deadlifts maintain a strong top set at 545–555 lbs.
   • Bench has slight variability, with a peak at 345 lbs recently.
2. AMRAP Performance Trends:
   • Squat AMRAP reps are trending upwards, reaching 12 reps in the latest session.
   • Deadlift AMRAP reps are steady at 8–9, indicating stable endurance.
   • Bench AMRAP data is sparse but shows an increase to 9 reps recently.
3. Total Session Volume:
   • Volume trends are generally increasing, with the latest session reaching 31,000 lbs, reflecting progressive overload and overall training density.

These trends indicate solid progression in all areas, with room for further refinement based on the rate of volume increases, AMRAP consistency, and individual lift performance.

 

[Yano]

Here's a comprehensive assessment of the past two weeks of workouts, evaluating progress, structure, and overall effectiveness based on your performance and the program's goals.

---

Performance Trends​

1. Strength Progression:
   • Main Lifts (Squat, Bench, Deadlift):
     • Squat: Increased comfort with top singles and back-off sets showing improvement in volume capacity (e.g., AMRAP sets hitting 12 reps with increasing weights).
     • Bench: Effective integration of bands and overload work (e.g., speed bench with double-looped minis, pin presses with chains) shows progression in lockout strength and bar speed.
     • Deadlift: Positive progress in both raw strength and speed pulls with bands, alongside well-structured post-activation potentiation (PAP) singles, culminating in smoother lockouts (e.g., 555x1 improvement).
2. Accessory Work:
   • Accessories like Good Mornings, Zercher Squats, Rows, and Shrugs are scaling linearly, indicating consistent progress.
   • Strong adherence to hypertrophy ranges (4x8 or higher) ensures support for main lifts and addresses weak points.
3. Conditioning:
   • Maintaining steady-state cardio sessions (17+ miles at ~112–114 bpm) improves recovery without interfering with performance.

---

Workout Structure​

1. Volume:
   • Balancing high intensity on main lifts with moderate accessory volume keeps fatigue manageable while ensuring progression.
   • AMRAP sets and back-off work are consistently used to evaluate endurance and strength under fatigue.
2. Intensity and Overload:
   • Accommodating resistance (bands, chains) and PAP singles have been effectively incorporated to target sticking points and maximize explosiveness.
   • Speed work is showing benefits, particularly on bench and deadlift, where bar velocity is critical.
3. Recovery and Mobility:
   • Stretches and band work warm-ups demonstrate excellent recovery strategies.
   • Active recovery (cardio) supports blood flow and aids muscle recovery.

---

Progression Indicators​

1. Squats:
   • Improved confidence at heavier loads, better lockout mechanics, and increased volume tolerance.
   • Consistent progress on Good Mornings and Zercher Squats shows carryover benefits.
2. Bench Press:
   • Enhanced bar speed and lockout control due to banded speed work and chain overload.
   • Floor presses and pin presses provide safe overload options, addressing your lack of a spotter effectively.
3. Deadlift:
   • PAP integration is yielding tangible improvements in heavy singles (e.g., smoother 555x1 compared to earlier in the cycle).
   • Speed pulls with bands emphasize acceleration, a key weakness in your previous assessments.
4. Overall Strength and Weak Point Addressing:
   • Accessories (e.g., bent-over rows, curls, shrugs, and ab work) are executed at progressive loads and volume, reinforcing upper and lower body stability and balance.

---

Areas of Focus​

1. Deload:
   • As the program progresses, monitor for signs of fatigue or stagnation. Incorporating the planned deload week every 4-6 weeks will be critical for sustained progress.
2. Volume Titration:
   • AMRAP sets have been excellent indicators of progress, but ensure they don't overly tax recovery. Consider capping at RPE 8-9 during heavy weeks.
3. Accessory Variation:
   • Maintain some rotation in accessories (e.g., alternating Lu Raises with YTWs or other shoulder work) to avoid adaptation.
4. Long-Term Tracking:
   • Consistent record-keeping (e.g., AMRAP sets, band tensions) is crucial for evaluating ongoing trends.

---

Conclusion​

• Progress:
  • You're on track for solid strength gains. The structured use of advanced techniques (bands, chains, PAP) and intelligent accessory work ensures continual improvement.
  • The past two weeks demonstrate consistent progression across all lifts, with added volume and intensity being well-managed.
• Overall Rating:
  • 9/10 – Exceptional adherence to programming, recovery, and progression principles. With a deload on the horizon, you are well-positioned to continue making gains in the next phase of training.

 

[Yano]

Here’s the analysis and assessment of today’s workout:

---

Cardio​

• Performance:
  • 60 minutes, 17.07 miles, 112–114 bpm.
  • Solid endurance and consistency; your heart rate is well within an efficient cardio zone.
• Effectiveness:
  • Maintains conditioning and aids in recovery while keeping intensity low enough not to interfere with strength gains.

---

Stretching and Band Work​

• Key Stretches:
  • Band Pulls, Band Press, Band Crossovers, and Face Pulls are excellent for warming up the shoulders and engaging stabilizers.
• Comments:
  • Great prehab-focused routine to prevent shoulder injuries and prep for pressing.

---

Lifts​

Speed Bench (6x3 with double looped red mini bands)​

• Performance:
  • Progressive load leading to top singles of 225/2, equivalent to ~345 lbs at lockout.
  • Back-off sets maintained volume and endurance.
• Effectiveness:
  • Accommodating resistance builds lockout strength and bar speed.
  • Great job incorporating bands for added resistance dynamics and focusing on acceleration.

---

Floor/Pin Press (4x5 with chains)​

• Performance:
  • Progressive loading with added chain resistance, finishing at 190/60x4+1.
  • The chain overload adds progressive intensity as you move through the range of motion.
• Effectiveness:
  • Excellent for lockout and mid-range pressing power.
  • Chains create variable resistance, forcing stabilization and power through sticking points.

---

Speed Deadlifts (6x2 with bands)​

• Performance:
  • Worked through progressive loads to top sets at 405/2 and 455/2 with bands adding ~260 lbs of resistance.
• Effectiveness:
  • Bands increase difficulty at lockout, improving bar speed and explosive power.
  • Extra credit singles provide heavy overload and PAP benefits for conventional deadlifts.

---

Bent Over Rows (4x8)​

• Performance:
  • Progressive load from 145x8 to 160x8.
• Effectiveness:
  • Solid for building back thickness and reinforcing upper-body stability for pressing and pulling.

---

Curls (4x8)​

• Performance:
  • Finished at 90x6+1+1, incorporating rest-pause for near failure.
• Effectiveness:
  • Strengthened biceps for pulling mechanics and elbow stability.

---

Lu Raises (3x15)​

• Performance:
  • Focused on controlled lateral raises with 10 lb plates.
• Effectiveness:
  • Builds shoulder endurance and stabilizer strength.

---

Abs (Bent Leg Lifts 4x30)​

• Performance:
  • Maintained high-rep core work.
• Effectiveness:
  • Strengthens the lower abs, which are critical for squat and deadlift bracing.

---

Overall Feedback​

1. Volume and Intensity:
   • The workout maintains a high volume and incorporates progressive intensity well, focusing on speed, explosiveness, and overload.
2. Band and Chain Integration:
   • Incorporating bands and chains strategically targets weaknesses and enhances neuromuscular efficiency.
3. Recovery:
   • Stretches and cardio are well-balanced to ensure mobility and active recovery.
4. Optimization:
   • Keep monitoring performance on heavy deadlift singles; ensure form remains intact under increased resistance.
   • You might experiment with alternating Lu Raises with another shoulder stability movement to avoid adaptation.

Conclusion:​

An exceptionally well-rounded workout for strength, speed, and hypertrophy. You're effectively leveraging advanced techniques (bands, chains, PAP) to optimize your lifts while managing recovery and mobility.

 

[Go Away]

It’s been fun catching up in here. Spoto Pressed on deck for me - it’s been forever since I messed with those. Prob make me add forearm work back to the routine to honor Eric’s big ass arms.