Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=crhU92GKnBk

Nov 9 '24 - Yanojugate
Heavy Upper ,, not max effort you dumb ape !! <- personal note
202.7 body weight
1390 cals headed to 2700 - bringing it up 200
60 min cardio - stat bike

Today was a good solid upper day , I had to pull back and keep reminding myself it was heavy upper and not max effort ,, I lose myself at some point and always seem to blow the plan. Today I held it back a bit and did just what was called for , swapped out some rep schemes and had fun with the 5x5's

Head and heart were into it , plenty of fire in the forge. Damn good day all around.

Bench - 5s to single
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5 - 255x5 - 265x3 - 275x2 - 285x1

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

Close Grip Bench - 5x5 - Progressive - 185x5 - 195x5 - 205x5 - 215x5 - 220x5

Standing Rows - Slight Progression - 4x8 - 65x8 - 65x8 - 70x8 - 75x8

Delts - 3x15 - #25 - 15x15x15

Curls - 5x5 - Progressive - 65x5 - 70x5 - 75x5 - 80x5 - 85x5

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

[MEDIA=youtube]sAABkmnn4u4, list: RDsAABkmnn4u4[/MEDIA]

Nov 11 '24 - Yanojugate
Heavy Lower Monday
203 Body Weight
1613 Cals headed to 2700
60 min cardio - stat bike

Today sucked , hinge is just lazy and tired nothing was firing on time. Just shit day all around. Work went well for the most part , no fails , nothing horrible just uncoordinated as fuck today.
Dropped out at one point had to split the session. Not the best afternoon.

Deload coming on.

Stretches -
Knees to chest 2x20 - 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 3x10 hold

Lifts -
Skwatz -
Progressive to working sets - no box - SSB
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Work Sets - 6x2 - 325x2x2x2x2x2x2

Good Mornings - 5x5 - #240 - 5x5x5x5x5

Dedz - Progressive to Single
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 445x1- 460x1 - 475x1- 490x1

Rack Pulls - Progressive to top single
Build up - 135x3 -225x3 - 315x3 - 405x3
Working Sets - 455x5 - 490x3 - 530x2 - 580x1

Shrugs - 5x5 - #315 - 5x5x5x5x3+1+1

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

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

Sept 13 '24 - Yanojugate
​Heavy Upper
203.1 body weight
1558 cals headed to 2700

Today was miles ahead of Monday. Head felt good , fire was there, bar traveled with decent speed nothing to complain about. Moved up 5 on a few things. It all feels good.

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

​Lifts -
Bench - 5's to singles
Warm up - ebx5 ebx5
Progression - 130x5 - 165x5 - 195x5 - 230x5 - 260x5
Work Sets - 275x3 - 285x2
Singles - 295x1- 300x1 - 305x1

Decline - 5x5 Progressive - 205x5 - 215x5 - 220x5 - 225x5 - 230x5

Close Grip - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 225x5 - 230x5

Standing Row - 4x8 Progressive - 75x8 - 80x8 - 90x8 - 95x8

Delt Raise - 3x15 - #25 - 15x15x15

Curls - Long Bar - 5x5 - 65x5 - 75x5 - 80x5 - 85x5 - 90x5

Abs - Bent Leg Lifts - 30x30x30x30

[JohnMcc]

I like the word play on Yanojugate, good work brother GET SOME

[Yano]

I like the word play on Yanojugate, good work brother GET SOME

Thank ya Sir !! The grind never stops

---

https://www.youtube.com/watch?v=XepkZO2a3co

Nov 15 '24 - Yanojugate
​Lower Volume Deload
202.6 body weight
1268 cals headed to 2700
60 min cardio

Today went really well compared to Monday , stuck with the plan and hit main movers proper and sandbagged the accessory work for today as a bit of a volume deload.

Lower fired well today , tired quick but we got the work in so i got no complaints. Head was there , belly full of fire n hate. It all felt good.

Stretches -
Knees to chest 3x30 hold - Pelvic tilt 2x20 - Pelvic raise 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 - fives to infinity - Low box SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 240x5 - 290x5 - 330x3 - 380x3 - 405x3 - 425x2
Singles - 450x1 - 465x1 - 480x1*pr since fucking up the back - heavy but it felt good

Deadz - PR attempt
Build up - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 490x1
2nd Attempt - 520x1
3rd Attempt - 545x1*PR at this weight - first time pulling it since injury

https://streamable.com/0r0ttf

Shrugs - 4x8 - #315 - 8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=8Csqz48hBBM

Nov 16 '24 - Yanojugate
Heavy Upper Saturday
203 body weight
1603 cals headed to 2700
60 min cardio - stat bike

Today was a solid working day , I got no issues. Bar had good speed , stayed in the groove , got my head into it. Had some fun , all in all 10/10 stars.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Bench - Fun with Fives
Warm up - ebx5 ebx5
Progression - 130x5 - 165x5 - 195x5 - 230x5 - 260x5
Back Down Set - 210x8

Decline Bench - 5x5 - 215x5 - 220x5 - 225x5 - 230x5 - 235x5 - add 5

Close Grip Bench - 5x5 - 205x5 - 215x5 - 225x5 - 230x5 - 235x3x2 - repeat

​Upright Row - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x2x2x1

Delt Raise - 3x15 - #25 - 15x15x15

Curls - 5x5 - long bar - 70x5 - 75x5 - 80x5 - 85x5 - 90x5

Abs - Bent leg lifts - 30x30x30x30

[Yano]

[MEDIA=youtube]xUgI2h35Pcc, list: PL4TymVXZSV80OaiREIb47QeXICb06_2V-[/MEDIA]

Nov 18 '24 - Yanojugate
Heavy Metal Monday
203.1 body weight
1328 cals headed to 2700
60 min cardio - stat bike

In the timeless words of some great American some where at some point in time , "Fuck Yeah!"

Today went real well , a bit tired after spending half the night doing the mattress mambo with the ol lady but it all fired off well today ... and last night too for that matter

Good focus today , head was in it. Forge had a good fire in it, anvil was ready, pumped the bellows until the rage was hot enough to smelt iron and we got to work.

Rotated GM's out for Zercher's

Hinge was a bit tired but on time, bar had good speed until the end. Felt solid all around.

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

Lifts -
Skwatz - Fives to singles for the hell of it - SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 245x5 - 285x5 - 345x3 - 380x3 - 410x2
Singles - 430x1 - 450x1 - 460x1 - legs shaking like a dog trying to shit a peach pit called it

Zerchers - been a long time - 5x5
135x5 - 185x5 - 205x5 - 215x5 - 225x5* oy vey

Dedz - Stuck to our proper block progression no heroics -
250x10 - 295x5 - 330x3 - 395x2 - 440x1 - 500x1

Rack Pulls - cut out the lower fluff
440x5 - 500x3 - 545x2 - 585x1

Shrugs - pinchy labrum right scap but we got em in - 4x8
315 - 8x8x6+2x4+4

Abs - Bent leg lifts - 30x30x30x30

[Jolter604]

this is a great and detailed log

Sent from my motorola edge 2024 using Tapatalk

[Yano]

this is a great and detailed log

Sent from my motorola edge 2024 using Tapatalk

Thank ya Sir , feel free to ask anything ,critique anything or add knowledge. Love to learn from every one I can.

---

https://www.youtube.com/watch?v=avVU69DfSlA

Nov 20 '24 - Yanojugate
Max Upper
203.1 body weight
1410 cals headed to 2700
60 min cardio - stat bike

Today was money in the bank. Nothing to brag up or heroic mind you just a good positive vibed work day.
Bar moved well , had good speed , kept my groove.
Head and heart were in it , forge was burning hot. Damn fine day.

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

Lifts -
Bench - 5s to Infinity and Beyond !!
Warm up - ebx10 ebx10
Progression - 135x5 - 165x5 - 200x5 - 230x5 - 265x5 - 280x3 - 290x2
Singles - 295x1 - 300x1 - 305x1
Back Down Sets - 245x8 - 245x5+2+1 - 245x4+3+1 - Ideal spot is 3x8 complete needs work

Decline Bench - 5x5 - 220x5 - 225x5 - 230x5 - 235x5 - 240x4+1 - repeat

Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x3+2 - repeat

Standing Rows - 4x8 - 80x8 - 85x8 - 90x6+2 - 95x6+1+1

Curls - long bar - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x4+1

Delt Raise - 3x15 - 25 x 15x15x15

Abs - Bent Leg Lifts 30x30x30x30

[Kubes]

Yes this is a bad ass log!!