Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=e2Z0sON2...d&index=55

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]

https://www.youtube.com/watch?v=Ebtv2l4Q4Xg

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]

https://www.youtube.com/watch?v=JIFksZhRZDU

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

[Yano]

[MEDIA=youtube]6ELCkCDINJA, list: RD6ELCkCDINJA[/MEDIA]

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]

https://www.youtube.com/watch?v=vbYkz5CB...-&index=15

Dec 13 '24 - Iron Abyss
​Percentage Lower Friday
203.6 body weight
1650 cals headed to 3000
60 min cardio - stat bike

Today was solid and right on , groovy even

Bar moved well in both squats n deads , good speed until the end on the singles. Got heavy at the end of the deficits for sure but hey , it ain't supposed to be easy.

Hinge fired well and on time for an old man , body is tired but not as beat up as I was expecting 3 weeks into this madness. Looks like a 4 week block then a deload is doable for me maybe even 5 or 6 weeks.

Need to get this finalized and try to get some average mortals to run it so I can get an honest gauge of what this is like for normal human recovery.

​Having 3 AI programs stressing to me that I work far and above all human norms for my age is cool but it was a little strange to have one basically call me a mutant. So it will be crucial to break this down into a Beginner and Intermediate program as well before I give it to folks and they just get overwhelmed.

Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 2x20 hold Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Squats - SSB - Low Box
Warm up - ebx5 ebx5 150x5
Progression - 210x10 - 240x5 - 285x3 - 320x2 - 355x1
Top Singles - 355x1x1x1x1x1
*Back Off Sets - 285x6 - 250x8 - 235xamrap - 11 *keep track

Good Mornings - 70% of weeks top set opener - 4x8
190x8 - 195x8 - 200x8 - 205x8

Zercher Squatz - 70% of weeks top set opener - 4x8
150x8 - 155x8 - 160x8 - 165x8

Deadlifts -
Build up - 135x3 - 225x3
Progression - 265x10 - 310x5 - 370x3 - 410x2
Top Singles - 455x1x1x1x1x1
*Back Off Sets - 365x6 - 320x8 - 300xamrap 10 *keep track

Deficit Deadlifts - 2"
Build up - 135x 2 - 225x2 - 315x2
Working Sets - 340x5 - 415x3 - 435x2 - 475x1

Snatch Grip RDL - brandy dandy new add in - 3x6
250x6 - 255x6 - 260x6

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

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=BwoHuf3eJQg

Dec 14 '24 - Iron Abyss
Percentage Upper/Lower mixed bag Saturday
203.3 body weight
1620 cals headed to 3000
60 min cardio - stat bike

Today was solid , a bit of a mixed bag trying to add in all the odds and ends but it felt good and went well.

Bar had decent speed throughout the work out , every thing felt solid. Hinge fired well on the speed work , didn't feel nearly as fatigued after yesterday as I thought I would be. Bonus Points !!

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

Lifts -
Bench - comp style for last working singles
Warm up - ebx5 ebx5 135x5
Progression - 155x10 - 175x5 - 210x3 - 235x2
Working Singles - 260x1x1x1x1x1
*Back Off Sets - 210x6 - 185x8 - 170xamrap 12 *keep track

Over Load Bench - 4x2 - bands n chains - 225 on bar + 110 bands
225+110x2x2 - 235+110x2x2 - 245+110x3x1 - 250+110x2+1+1 = 360 at the top

Speed Deadlifts - 6x2 - 225 on the bar for opener - 260 dynamic - grey bands
225+260x2 - 235+260x2 - 245+260x2 - 255+260x2 - 260+260x2 - 265+260x2 - 525 at the top

Paused Deadlifts - 4x4 - left grey bands on - mid shin 2 count
225+260x4 - 245+260x4 - 255+260x4 - 265+260x4 = 525

Bent Over Rows - 4x8 Progressive 70% of weeks top set -
140x8 - 145x8 - 150x8 - 155x6+2

​Lat Raises - 3x15 - #25 - 15x15x15

Curls - 4x8 Progressive - 70x8 - 75x8 - 80x8 - 85x5+3

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

[MEDIA=youtube]QaMySFc-Rec[/MEDIA]

Dec 16 '24 - Iron Abyss
Heavy Lower Monday
204.2 body weight
1563 cals headed to 2700
60 min cardio - stat bike

Today was a solid work day. Little tired but everything moved well , bar traveled well , top set had good speed on it. I got nothing to complain about

Head was in it, hinge was on time, legs were driving.

PAP is a bitch hitting sets of squats n deads with box n broad jumps between them was , different see how my knees n hips take the impact and how my recovery deals with it.

Added in a 90/90 to stretches

Stretches -
Knees to chest 4x20 hold - 90/90 stretch 3x10 hold each side - 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 2x10 hold

Lifts -
Squats with PAP Box Jumps 12" - SSB - Competition height box
Warm up - ebx5 - ebx5 - 150x5 - 200x3
Progression - 215x10 - 245x5 - 290x3 + 3 Box jumps 12" - 325x2 + 5 Box Jumps 12" - 360x1 + 5 Box Jumps 12" - 405x1 + 3 Box Jumps 12"
*Back Off Sets - 325x6 - 285x8 - 265xamrap *12 keep track

Good Mornings - Stiff Leg Variation - 5x5
250x5 - 255x5 - 260x5 - 265x5 - 270x5

Zercher Squats - One chain each side +20# - 5x5
185+20x5 - 190+20x5 - 195+20x5 - 200+20x5 - 205+20x5

Deadlifts with PAP Broad Jumps
Build up - 135x3 - 225x3
Progression - 270x10 - 315x5 - 375x3 + 3 Broad Jumps 45" - 415x2 + 6 Broad Jumps 45" - 460x1+ 6 Broad Jumps 45" - 520x1 + 3 Broad Jumps 45"
*Back Off Sets - 415x6 - 365x8 - 340xamrap 10* keep track

Rack Pulls -
Build up - 135x3 - 225x3 - 315x3 - 405x3
Work - 460x5 - 520x3 - 565x2 - 605x1

Shrugs - 5x5 - 320x5 - 325x5 - 330x5 - 335x5 - 340x3+1+1

Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=WeVLw9GJbWM

Dec 18 '24 - Iron Abyss
Heavy Upper Tuesday
204.2 body weight
1605 cals headed to 2700
60 min cardio - stationary bike

Today was a damn good day , bar moved well. Main mover had intent and purpose right to the end. We added in our PAP training to bench work officially and it went good.

Hard to find a metric to gauge the explosive pushups other than clapping so thats what I went with to ensure I kept maximal force up through the reps.

Tired but it all feels good , I did notice a bit of a drop off in performance on later bench work but I'm not so sure it comes from just the PAP today was the day to vary accessories and looking back I should of just added in the PAP to get a clear benchmark.

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

​Lifts -
Competition Bench - full pauses from 3 reps to final single
​Warm up - ebx5 ebx5 135x5
Progression - 160x10 - 180x5 - 215x3 + 4 Explosive Pushups 1 clap - 240x2 + 6 Explosive Pushups 1clap - 265x2 + 6 Explosive Pushups 1 clap - 300x1 + 4 Explosive Pushups 1 clap
*Back Off Sets - 240x6 - 210x8 - 195xamrap *11 Keep Track

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

Wide Grip Incline Bench - 5x5 - 195x5 - 200x5 - 205x5 - 210x5 - 215x3+1+1

Close Grip Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x3+1+1

Bent Over Rows - 4x8 - 140x8 - 145x8 - 150x8 - 155x8

Delt Flys - #25 - 15x15x15

DB Overhead Press - 4x8 - 40x8 - 45x8 - 50x8 - 55x8

​Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

​Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=NhsK5WEx...s&index=26

Dec 20 '24 - Iron Abyss
Percentage Lower Friday
202.3 body weight
1483 cals headed to 2700
60 min cardio - stat bike

In the timeless and prehistoric words of that great philosopher Fred Flintstone.. "YABBA DABBA DOO !!!"

Damn solid day today , no complaints. Hinge was a bit tired but fired well , good speed on the bar to lock out even on the heavy deficit.

Squats moved well , right leg is bit odd I've noticed I have to keep it a half to 3/4 of an inch "behind" the left when I'm box squatting or it feels like my foots going to slide forward. Hasn't moved , still riveted in place but it "feels" like its just going to shoot forward.

So far this program is going well and according to plan.

Stretches -
Knees to chest 4x20 hold - 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 -
Squats - Competition Box - SSB
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 245x5 - 290x3 - 325x2 - 360x5 singles
*Back off sets - 290x6 - 255x8 - 235xamrap *10 keep track

Good Mornings - 4x8 - 70% weeks top set
190x8 - 200x8 - 210x8 - 215x8

Zercher Squats - 4x8 - 70% weeks top set
155x8 - 165x8 - 175x8 - 185x8

Deadlifts - Standard Progression
Warm up - 135x3 - 225x3
Progression - 270x10 - 315x5 - 375x3 - 415x2 - 460x5 singles
*Back off sets - 370x6 - 325x8 - 300xamrap *12 keep track

Deficit Deadlifts - 2"
350x5 - 425x3 - 445x2 - 485x1

Snatch Grip RDL - 4x6 - 70% weeks top set
185x6 - 195x6 - 205x6 - 215x6

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

Abs - Bent Leg Lifts - 30x30x30x30