Yano's old man lifts, such and so forth.

[Yano]

Smolov jr for bench - squats 6x6
1800 cals
199 bodyweight
30 min cardio morning 30 min cardio at night

Today went well plenty of energy , sore from the week but not horrible, wasnt feeling beat up until after this todays benching. Focus and drive were there it all felt good but was definitely a big bag of snacks to get through.

Bench Work - 10x3 290 - It says on the smolov site that doing this will have you doing some of the hardest sets of your life , they arent lying. These were a son of a bitch to get through today last 3 sets were murder , a lot of yelling and cussing , self loathing and name calling. Left pec n into the front delt is sore and stiff already be happy to rest it tomorrow.
Warm ups - ebx10 135x2 185x2 225x2 275x2
Working sets - 290x3x3x3x3x3x3x3x3x3x3

Squats - 6x6 - Been weeks since Ive squatted so I swapped these out for deads today. Felt real good hips took it well , worked them with the SSB from a competition height box.
Warms ups - ebx10
Working sets - 150x6 200x6 240x6 290x6 330x6 380x6

Abs - Leg Lifts 4x20

 

[Yano]

Ok brace yourselves cus this is fucking horrible and yeah im still crooked and droopy as fuck from the stroke ,,, 3 , 2 , 1 ,,,, empty trash bag at 199

 

[turkey_sandwich]

looks like the state record holder at 198 to me

 

[Yano]

looks like the state record holder at 198 to me

New state record this year and shooting for a world , we'll see what happens at the end of the road.

 

[Yano]

Smolov jr for bench - Dynamic deadlifts lower
1900 Cals
199 body weight
30 min cardio morn 30 min cardio at night

Today was right on proper , feeling solid , heads in a good place got no complaints. Strength was there.

Bench Work - Upper is sore this week is going to be a test for sure to get finished with out any repeats - 6x6 245 - Warm Ups - eb x10 105x6 135x6 185x6 225x6
Working Sets - 245x6x6x6x6x6x6

Banded Deads - Starting to miss my bands and chains so I hit some dynamic deads today , get some speed on the bar , get the hips firing off proper. It went well got no complaints , hips n lower are definitely tired but in a good way. 2 bands is +75 4 bands +150
Warm Up - 135x6 135/2x6
Working Sets - 135/4x6 185/4x6 225/4x6 275/4x6 315/4x6 365/4x6 - final set with 4 bands is 515 at the top

Abs - Leg Lifts/ Windshield Wipers - 4 sets of 20

 

[Yano]

I dropepd this in chat for ape , but i figured other folks might want to check it out , so i'll drop it in here as well

 

[Yano]

Smolov jr bench - deads to max
1900 cals
199 body weight
30 min cardio morning 30 min cardio night

Today felt real good and strong , everything went well , plenty of energy and focus. No complaints at all other than not getting the lock out on the last pull of the day but I'll get it no worries at all.

Bench Work - 7x5 - 260 - This went well today upper is tired and a bit beat up but its not over whelming yet. - Warm Ups - ebx10 105x5 135x5 185x5 225x5
Working Sets - 260x5x5x5x5x5x5x5

Deads to max an bands - treated today like a max effort day and started bumping triples down to singles n maxed out. Went well up til the last pull , failed the 625 , no lock out.
Deads - 135x3 225x3 315x3 365x3 405x3 455x1 - added 2 bands and 10lbs - 465/2x1 475/2x1 - felt froggy and slapped on 2 more bands - for a total added 150# - 475/4x1 fail

This is the fail - no lock out missed it by i dunno 3 or 4 inches maybe - 475 +4 bands - 625

20230315_163022_45124839833045

Watch "20230315_163022_45124839833045" on Streamable.

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Abs - Russian Twists 45lb plate - 4 sets of 20

 

[snake]

Ok brace yourselves cus this is fucking horrible and yeah im still crooked and droopy as fuck from the stroke ,,, 3 , 2 , 1 ,,,, empty trash bag at 199

View attachment 36956

I can find guys who look better but not many with your will and heart.

 

[Yano]

I can find guys who look better but not many with your will and heart.

Thank Ya Sir , means a lot to me.

 

[Yano]

 

[Yano]

Smolov jr for bench - deads 6x6
1900 Cals
199 body weight
30 min cardio morning 30 min cardio night

Today was a good one , upper is sore no hiding it , pec tendons , elbows , wrists all feel like in my damn 50s today but we got'er done. Took a good minute or two between sets today there was no rushing shit. A lot of uh ,, self encouragement shall we say with a side of cussing and reminders of what were here for. To be better than yesterday.

Bench work - 8x4 - 280 - Sweet Mercy Mother of God I lived - this was a days work and then some. Warm ups - ebx10 105x4 135x4 185x4 225x4
Working Sets - 280x4x4x4x4x4x4x4x4 - oy freakin vey

Deads 7x6 - Hips and legs are still tired from the max work on wednesday but we got in some good solid work today all the same. Worked it in 6s until i knew i wouldnt get another full set and called it. - 135x6 185x6 225x6 275x6 315x6 365x6 405x6

Abs - Bent Leg Lifts - 4 sets of 20

 

[Yano]

smolov jr for bench - squats low box
203 body weight - im a bit poofy today
1900 cals
30 min cardio morning n night

Today went well , felt good, focus was there drive was there. That all being said. Today was HELL haahahah just fkn wow.

Elbows , wrists , pec tendons all just want me to fuck off and die slowly, this round definitely beat me up. Last couple of sets were not exactly dynamic but I never racked the bar but there was a bit of a pause tween the 2nd n 3rd rep for sure and a few big lung fulls of air.

I kept reminding myself of what it says on the smolov site ,, these will be some of the most challenging sets of your life ... they aint lying. The closer I got to the end the more fun it was I have to admit that feeling of ,, yeah!! I beat you! I got you mfker! I got you!! ( you being the bar ),, took over and the bar seemed to get a bit lighter even if it didnt move any faster.

Next week will be a bit of a deload for the upper and back to conjugate

Bench work - 10x3 - 295 - WOOOOOOOOOO! We did it is all I can say - ebx10 105x2 135x2 185x2 225x2 275x2
Working sets - 295x3x3x3x3x3x3x3x3x3x3

Squats - low box x6 - simple squat day to get some work in on em after a hell of a good week of dl's - 150x6 200x6 240x6 290x6 330x6 380x6

Abs - Russian Twists - 45# plate - 4 sets of 15

 

[Diesel59]

Domination indeed. These sessions are no joke.

 

[Yano]

Domination indeed. These sessions are no joke.

Thanks man , its been fun proving to my self I can do this program. I enjoy it