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

Yano

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Nice PR Yano. More importantly I'm glad you're still with us after that one.
Heaven don't want me and Hell's too scared I'll take over , you guys are stuck with me.
 

Yano

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Rest day pump sets n cardio

300 Squats

Inc DB Press - 3x15 with 30

Flat DB Press - 3x15 with 30

Decline DB Press - 3x15 with 30

Conc Curls - 3x15 with 25

Shrugs - 3x15 with 45

Standing DB Press - 3x15 with 30

Kroc Rows - 3x15 with 30

Abs - Leg Lifts 3x20
 

Yano

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Ok Max upper done and over , lil of this lil of that and a whole lot of fun.

Flat Bench 5 2 1 w/Chains - For those asking WTF is 5 2 1 ... slow 5 count on the descent , pause for 2 on the chest , drive like fuck , repeat. - Got some good work done on these on the top end - 175x3 185x3 195x3 205x3 215x3 225x1 235x1 240x1 245x1 250x1 255x1 - Previously my PR for comp bench was 245 starting this , so hitting 255 on these after doing that much work really REALLY feels good. Pretty much blew my wad on these but it was worth it.

Standing Overhead Press - 5 x 5 with 135

Close Grip BP - 4x12 125

Wide Grip standing rows - 4x12 with 65

Single Arm Floor Press - 4x12 45

Abs - Leg Lifts - 4x20
 

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Ok Max upper done and over , lil of this lil of that and a whole lot of fun.

Flat Bench 5 2 1 w/Chains - For those asking WTF is 5 2 1 ... slow 5 count on the descent , pause for 2 on the chest , drive like fuck , repeat. - Got some good work done on these on the top end - 175x3 185x3 195x3 205x3 215x3 225x1 235x1 240x1 245x1 250x1 255x1 - Previously my PR for comp bench was 245 starting this , so hitting 255 on these after doing that much work really REALLY feels good. Pretty much blew my wad on these but it was worth it.

Standing Overhead Press - 5 x 5 with 135

Close Grip BP - 4x12 125

Wide Grip standing rows - 4x12 with 65

Single Arm Floor Press - 4x12 45

Abs - Leg Lifts - 4x20
My coach has me so some 4 2 1 but 5 is a lot of negative. Good on u.
 

Yano

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Pump sets on the rest day WOOOOOOO!

Strict Curl - 3x10 55

Flat DB Press - 3x10 40

Dec DB Press - 3x10 40

Skwatz - 3x10 155

Calf Raises- 3x10 155

JM Press - 3x10 70

Side Delt Raise - 3x10 20

Front Delt Raise - 3x10 20

Alt Ham Curl - 3x10 30
 

Yano

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Dynamic lower , not a bad day , kids showed up right at the beginning of it so the energy was a bit off but got it done and in the books

Conventional Squats w/Chains - 240 + 45 = 285 6 sets of 3

Conventional DL Hook Grip 1" Def w/Chains - 242.5 + 47.5 = 290 6 sets of 3

Good Mornings - 4x15 with 205

RDL - 4x15 with 195

Rows - 4x15 with 125

Abs - Twists 4x15 with 45 plate
 

Yano

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Dynamic Upper today , felt good all around work outs are slowly getting better n better.

Flat Bench w chains - 6 sets of 3 with 200 , 3x205 3x210 3x215

Board Press - 215x3 1 board 215x3 2 board 215x3 3 board - 215x3 3 board - 215x3 2 board - 215x3 1 board

Over Head Pin Press - 3x15 with 105

JM Press - 3x15 with 85

Delt Flys - 3x15 with 20

Abs - Russian Twists 4x20 with 45
 

Yano

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Pump Sets for the fun and love of it all

Flat Bench - 135 3x10

Decline Bench - 135 3x10

Incline Bench - 135 3x10

Skwatz - 155 3x10

Calf Raises - 155 3x10

EZ Curl - 65 3x10

Conc Curls - 30 3x10

Alt Hammer Curls - 30 3x10

DB RDL - 40 3x10

Shrugs - 45 3x10
 

Yano

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Max Monday , oh yeahhhh , few twists n tricks but a damn good time.

Swapped main movers around for today so it was Deads up first. That 415 while not a PR is the best pull at the end of a full working set. PR for deads was 435 but when I pulled that I went up to it in just a few pulls. So this feels really good to get that close to a previous PR at the end of work.

Deads - 135x3 225x3 275x3 295x3 315x3 325x1 355x1 375x1 395x1 415x1

Squats - 5x5 with 315

RDL - Pushed these by a few pounds went well but posterior chain is tired 4x12 with 225

Standing DB Rows - 4x12 with 30

Abs - Leg Lifts 4x20
 

Yano

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Nice light day off , hips n legs still tired a bit from yesterday so I backed off just a hair to give the ol carcass a day to heal up.

EZ Curl - 3x10 55

Reverse EZ - 3x10 45

Flat Bench - 3x10 135

Goblet Squats with 45 plate 3x10

Calf Raises - 3x10 45 in each hand

Over head DB Press - 3x10 30

DB Inc 3x10 30

DB Decline 3z10 30
 

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