Yano's old man lifts such and so forth

[Yano]

Oct 26 '24 - Yanojugate
Dynamic Upper - speed work
200.3 body weight
1503 cals headed to 2500
60 min cardio - stat bike

Today was cash money , everything felt good , delt n pec were in it to win it , head was there , fire in the forge was adequately warm for todays work load. It all fired off well , bar had good speed, I got nothing to bitch about.

Stretches -
Band Pulls 2x20
Band Press 2x20
Band Xover 2x20

Lifts -
Bench - 8x2 - Dynamic - 60% on the bar + bands = 185 on the bar + 120 in bands = #305
Warm up - ebx5 ebx5 eb/2x5
Progression - 135/2x2 - 145/2x2 - 155/2x2 - 165/2x2 - 175/2x2
Working Sets - 185/2 - 2x2x2x2x2x2x2x2 *add 5

Decline Bench - 5x5 - Progressive - 155x5 - 175x5 - 185x5 - 195x5 - 205x5 *add 5 move up opener

JM Press - 4x12 - #135 - 12x12x12x12 *add 5

Rows - 4x8 - #155 - 8x8x8x8 *add 5/10?

Curls - 3x15 long bar - #55 - 15x15x15 *add 5

Delts - 3x15 - #25 - 15x15x15 - have to score bigger DB's or micros for the loadables this is annoying

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=QIjKijhv1OU

Oct 28 '24 - Yanojugate
Heavy Lower Monday
201 body weight
1293 cals headed to 2500
60 min cardio - stat bike

Today was a good solid day. Work went well , hinge was firing on time , back and hip felt good , feet stayed awake almost the whole time. Good shit all the way around.

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

Lifts -
Skwatz -
Low box - ssb - 6x5 working sets
Progression - ebx5 - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - #325 - 5x5x5x5x5x5

Good Mornings - Straight Leg - Stiff Leg what ever ya wanna call em - 5x5 - slight progression
150x5 - 170x5 - 190x5 - 195x5 - 200x5

Dedz - Progressive to top set singles -
Progression - 255x10 - 295x5 - 350x3 - 390x2
Working Set - #435 - 1x1x1x1x1

Rack Pulls - Progressive to top singles -
​Build up - 135x3 - 225x3 - 315x3
Working sets - 430x5 - 485x3 - 525x2
Top Singles - #565 - 1x1

Shrugs - #315 - 8x8x8x6+1+1 - hips was a bit twingy/ bottom of lat

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

[MEDIA=youtube]I6LNVOUar1A[/MEDIA]

Oct 30 '24 - Yanojugate
Heavy Upper
201 bodyweight
1443 cals headed to 2500
60 min cardio - stat bike

Today was a good work day , everything moved well. Delt n Pec were agreeable and into moving a bit of weight so that felt good , didnt get too crazy with the cheez whiz just some solid work with no aches or pains. Nothing heroic to speak of.

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

Lifts -
Bench - 5 to 1 Progressive
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5 - 255x5
Work sets - 265x3 - 275x2 - 285x1 - 290x1

Decline Bench - 5x5 Progressive - 175x5 - 185x5 - 195x5 - 205x5 - 215x5 - add 5 - move up opener

Close Grip Bench - 4x12 - #155 + 40# chains - #195 at top - 12x12x12x10+1+1

Upright Rows - 4x8 Progressive - 60x6 - 65x8 - 70x8 - 75x8

Curls - long bar - 3x15 - #55 - 15x15x15 - add 5

Delts - 3x15 - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=Wlf-soKd...WvO_3Yak5h

Nov 1 '24 - Yanojugate
Heavy Lower Thursday
201.3 bodyweight
1445 cals headed to 2500
60 min cardio - stat bike

Good solid days work today , nothing heroic or out of bounds just a solid day on the iron pile. Hinge felt good til the end , lil lazy toward the top , 500 didn't move as fast as I wanted it too , sandbagged the 530 pull instead of trying to grind it out and wreck something. All in all I got nothing to complain about , some days are diamonds , some days are stones ,, this one was solid silver with a little gold.

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

Lifts -
Skwatz - 6x2 Progressive - straight bar no box
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 245x3 - 265x3 - 285x3
Working Sets - #325 - 2x2x2x2x2x2

Good Mornings - 5x5 - High to low and back up -
Progressive - 240x5 - 250x5 - 260x5 - 265x5 - 270x5

Dedz - Progressive to singles
​Build up - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 510x1*slow n grindy - called it here

Deficit Dedz - Progressive to singles
Build up - 135x5 - 225x5
Progression - 295x5 - 350x3 - 390x2
Singles - 430x1 - 455x1 - 485x1

Shrugs - 4x8 - #315 - 8x8x8x6+1+1 - bottom of right lat is a little odd feeling doing the last few

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=AV33QOBo...rt_radio=1



Nov 2 '24 - Yanojugate

Dynamic Upper

200.8 body weight

1088 cals headed to 2500 - not real hungry today

60 min cardio - stat bike



Good solid dynamic day , main mover went well , kept the bands on for accessories to have some extra fun and swapped out some rep schemes. Was a good fun work day all around. Pec n Delt held up and seem to be doing better each session. Focus was there , head was in it , bar had good speed on it , got some decent leg drive on the final reps and used it sparingly i guess you could say. All in all 10/10 stars



​Stretches -

Band Pull 2x10

Band Press 2x10

Band Xover 2x10



Lifts -

Bench - Dynamic 9x3 - 60% 1rm + 25% dynamic = 190 on the bar + 108 in bands or chains = 298

* 2 red minis - Bands are stretched to 85" which gives us 108lbs in tension so were over loaded

Warm up - ebx5 eb/2x5

Progression - 135/2x3 - 155/2x3 - 175/2x3

Work Sets - 190/2x3x3x3x3x3x3x3x3x3

Extra Credit Singles - 205/2x1 - 215/2x1 - 225/2x1 - 235/2x1 - 240/2x1= 358* at the top



Decline Bench - Bands stayed on - same tension 108lbs - 5x5 Odd Progression with the bands

135/2x5 - 135/2x5 - 140/2x5 - 145/2x5 - 145/2x3+1+1= 253* at the top



Close Grip - Bands stayed on - 5x5 - 135/2 - 5x5x5x5x2+2+1= 243* at the top



Upright Rows - 4x8 - 65x8 - 70x8 - 75x6+2 - 75x5+2+1



Delts - 3x15 - #25 - 15x15x15



Curls - Long Bar - 3x15 - #60 - 15x15x10+2+2+1



Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=rKPicUns...rt_radio=1

Nov 4 '24 - Yanojugate
Heavy Lower Monday
201 body weight
1161 cals headed to 2500
60 min cardio - stat bike

Today was fire , everything clicked proper. Hinge was slow at first but came up to speed , bar moved well off the floor , Skwatz moved well.

Ive got a lil pinch in the right scap I noticed shrugging ,, not a big ouchie but its there none the less , keep an eye on that. Been there since yesterday so its from doing shit in the yard or wrestling with the grand kids I didn't do it during todays session.

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

Lifts -
Skwatz - Low Box - SSB - Progressive to singles
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3 - 325x3 - 360x2 - 380x2 - 400x2
Singles - 420x1 - 440x1 - 455x1 - 460x1

Good Mornings - 5x5 - Stiff Leg - Progressive
200x5 - 220x5 - 240x5 - 245x5 - 250x5

Dedz - Progressive to singles
​Build up - 135x5 - 225x5
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 530x1

Rack Pulls - hole below knee
Build up - 135x2 - 225x2 - 315x2 - 405x2
​Progression - 430x5 - 485x3 - 525x2 - 575x1

Shrugs - 4x8 - with the scap twingy I kept the same weight
315x8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30

[MindlessWork]

Your workouts are fire, man...you getting my old ass stoked again to go harder (but smarter)!

[Yano]

https://www.youtube.com/watch?v=5U58lSO_bR8

Nov 6 '24 - Yanojugate
Heavy Upper Wed
202.2 body weight
1000 cals headed to 2500
60 min cardio - stat bike

​Good solid work day , bar had good speed until the end , singles went well , back over 300lbs in the top working set. Pec and Delt on the left side feel good today , right scap is a bit pinchy in certain positions but it doesnt seem to effect lifting ,, odd.

​Fire was there , head was in it ,, I got nothing to complain about.

Stetches -
Band Pulls
Band Xovers
Band Press

Lifts -
Bench - 5's to singles - straight weight no bands no chains -
Warm up - ebx5 ebx5
Progression 130x5 - 160x5 - 190x5 - 225x5 - 255x5
Top working sets - 275x3 - 285x2
Singles - 300x1 310x1*new pr since fucking up left pec n delt , feels good.

Decline Bench - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Close Grip Bench - 4x12 - #185 - 12x12x12x10+2

Upright Row - 4x8 - Progressive - 60x8 - 70x8 - 75x8 - 80x8

Delts Raise - #25 - 3x15 - 15x15x15

Curls - long bar - #55 - 15x15x12+2+1 - right bi is pumped up like a terex tire

Abs - Bent Leg Lifts - 30x30x30x30

---

Your workouts are fire, man...you getting my old ass stoked again to go harder (but smarter)!

All I know how to do is grind ,, other than that ,, my life is pure bad example hahaahha

[MindlessWork]

https://www.youtube.com/watch?v=5U58lSO_bR8

Nov 6 '24 - Yanojugate
Heavy Upper Wed
202.2 body weight
1000 cals headed to 2500
60 min cardio - stat bike

Good solid work day , bar had good speed until the end , singles went well , back over 300lbs in the top working set. Pec and Delt on the left side feel good today , right scap is a bit pinchy in certain positions but it doesnt seem to effect lifting ,, odd.

Fire was there , head was in it ,, I got nothing to complain about.

Stetches -
Band Pulls
Band Xovers
Band Press

Lifts -
Bench - 5's to singles - straight weight no bands no chains -
Warm up - ebx5 ebx5
Progression 130x5 - 160x5 - 190x5 - 225x5 - 255x5
Top working sets - 275x3 - 285x2
Singles - 300x1 310x1*new pr since fucking up left pec n delt , feels good.

Decline Bench - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Close Grip Bench - 4x12 - #185 - 12x12x12x10+2

Upright Row - 4x8 - Progressive - 60x8 - 70x8 - 75x8 - 80x8

Delts Raise - #25 - 3x15 - 15x15x15

Curls - long bar - #55 - 15x15x12+2+1 - right bi is pumped up like a terex tire

Abs - Bent Leg Lifts - 30x30x30x30

---

Your workouts are fire, man...you getting my old ass stoked again to go harder (but smarter)!

All I know how to do is grind ,, other than that ,, my life is pure bad example hahaahha

Lol but hey we live once

[Yano]

https://www.youtube.com/watch?v=u_cwwc9-3Eo

Nov 8 '24 - Yanojugate
Heavy Lower - Friday
203.2 body weight
1378 cals headed to 2700
60 min cardio - stat bike

​Today was a good solid work day. Head was in it , heart was in it , forge was hot and full of brimstone. I got no complaints.

Hinge fired good , bar had decent speed and traveled well. Bottom of the right lat still feels a bit odd and punky ,, like its already got a pump but it doesn't feel pulled or torn ... didn't seem to effect anything today , I just kept aware of it and kept my form in check as best I could.

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

Lifts -
Skwatz - Progressive to 5x5 - SSB - low box
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - 345x5x5x5x5x5

Good Mornings - 5x5 - Progressive
200x5 - 220x5 - 240x5 - 260x5 - 270x5

Dedz - Progressive to singles
Warm up - ebx3 - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1x1x1x1x1

Deficit Dedz - 3" - Progressive to singles
Progression - 300x5 - 355x3 - 395x2
Singles - 435x1 - 455x1 - 490x1* PR for the deficits , was a grinder but it locked out

Shrugs - 5x5 - Slight progression due to lat
225x5 - 275x5 - 295x5 - 315x5 - 335x5

Abs - Bent Leg Lifts - 30x30x30x30