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

[Yano]

March 1 '24 Conjugate
Dynamic Lower
210 bodyweight
1995 cals headed to 2700
45 min cardio 3/15 min sessions - 5 miles each

Damn good solid day today , everything clicked and felt great. Plenty of fire in the forge , intensity was there on the accessories , felt recovered and raring to go. 10/10

Stretches -
Knees to chest 4x20 count hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Deficit Deadz - 8x2 1 plate - 60% 1rm + 25% dynamic = 327 + 137 - did some rounding off , 330 on the bar 150 in bands = #480 at the top
Warm up - ebx5 135/2x2 225/4x2 315/4x2
Work - 330/4x2x2x2x2x2x2x2x2

Box Squats - comp height - 8x2 - 60% 1rm +25% dynamic = 300 on the bar + 125 bands/chains = #425 at the top
Build up - eb/4/2x2 150/4/2x2 240/4/2x2 290/4/2x2
Work - 300/4/2x2x2x2x2x2x2x2

Seated Good Mornings - #220 3xamrap - 7+1 - 6+1+1 - 5+1

RDL - #325 3xamrap - 6+1+1 - 5+1+1+1 - 4+1+1

Shrugs - #405 3xamrap - 6 - 5+1 - 4 +1

Pull Throughs - 4x15 - double looped red mini

Abs - 4x30 bent leg lifts

 

[Yano]

March 2 '24 Conjugate
Dynamic Upper Saturday
210.2 bodyweight
1859 cals headed to 2700
45 min cardio - 3 / 15 min sessions - 5 miles each

Today was a good day , engines were firing on all cylinders , intensity was there , mind was in a good place. I got no complaints.

Main Mover - Close Grip Bench 5x5 - 60% 1rm + 25% dynamic = 213 on the bar +89 bands / chains - rounded off to 215 +90/95 for a total of 305/310 at the top
Warm up - ebx5 eb/4x5 135/4x3 185/4x3 205/4x3
Work - 215/4x5x5x5x5x5

Incline DB Press - #40 3xamrap - 20 - 16+1 - 14+1+1

JM Press - #185 3xamrap - 6+1+1 - 5+1+1 - 4+1+1 - added 5# - 190x3

Bent Rows - 3xamrap - had a hard time engaging my back properly last session so i dropped the weight and worked up progressive
135x8 - 145x8 - 150x6+1+1 - 155x5+1 - form broke here

Curls - 3x10's EZ Bar - worked these easy as the bicep heals - felt ok today
35x10 - 40x10 - 45x10

Delt Raise - Side - 25# 3xamrap - 8+2 - 8 - 6+1+1

Tricep Pressdown - 4xamrap - double looped choked red mini - 25 - 22 - 21+1+1 - 16+1+1

Abs - 4x30 Bend Leg Lifts

 

[Yano]

March 4 '24 Conjugate
Max Lower Monday
210 bodyweight
1820 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was a solid work day , no big PR's top end strength wasn't quite there in the hips and legs but I'm willing to put half the blame for that on the ol lady , she knows better than to walk around in just a t shirt n her bloomers I can't take that shit for long ......

Good focus good intensity , drive was there just not a lot on the top end for digging deep.

Stretches -
Knees to chest 20 count hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Deficit Deadz - 1 plate - triples to single 1rm
Warm ups - ebx5 135x3 225x3 315x3 405x3
Work 455x2 475x1 495x1 505x1 515xfail at knees
Back down set - 455x2x1x1

Seated GM - #220 3xamrap - 6+1+1 - 6+1 - 6+1+1 *add 5-10#

RDL - #325 - 3xamrap - 8 - 6+1+1 - 5+1+1

Rack Pulls - drop a 2 inch hole to below the knees by an inch or so on my legs - this is where the rubber met the road for sure no 700 any time soon from this low
Work - 405x2 455x2 495x2 565x2 615x1+1
Back down - 565xfail dropped #20 - 545x1
*pulled the quarters and added micros for an even 500x1x1x1

Pull Throughs - double looped red mini - 4x15

Abs - 4x30 bent leg lifts

 

[Yano]

March 6 '24 Conjugate
Max Upper
209.4 body weight
1513 cals headed to 2700
45 min cardio - 3/15 min sessions = 5 miles each

Today was fyah! everything was flying , at one point i checked the clock twice cus i thought it had stopped ,, sets just seemed to fly by today.

Fire was burning hot in the forge , head was in a good place , body felt good and the intensity got dialed up on the accessories , all in all a damn good work out.

Close Grip Bench - Triples to 1rm - 260+
Warm up - ebx10 135x3 185x3 205x3 225x3 245x3
Work 265x2 275x1 280x1 285x1 290x1 295x1*PR

Incline DB Press - #40 3xamrap - 20 - 18+1+1 - 15+1

JM Press - #185 3xamrap - 8 - 6+1+1 - 4+1+1

Bent Rows - progressive - back engaged well , elbow took the weight increases add more next session as it heals
150x8 155x8 160x8

Delt Raises
Side - 25# 3xamrap - 10 - 10 - 10 - going to try n add 5 n do them unilateral next time see if the shoulder takes goin to 30 yet
Front - #30 3xamrap - 10 - 8+1 - 6

Curls - bi/elbow feels better added more weight and hit these in a 3x10 and add more next session as it heals
55x10 55x10 55x10

Band Pull down/apart stiff arm for rear delts - 4xamrap
30 - 25+1+1 - 21+1 - 16+1+1

Abs - 4x30 bent leg lifts

 

[BigBaldBeardGuy]

 

[Yano]

March 8 '24 Conjugate
Dynamic Lower
210.2 bodyweight
1790 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Good solid dynamic day today , decent speed on the bar good intensity on accessories. Everything felt real good all around.

Stretches -
Knees to chest 4x20 count hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Deficit Deadz 1 plate - 6x2 - 65% 1rm + 25% dynamic = 355 +137 = #492 rounded off - 355 on bar , 150 in bands total resistance #505
Warm ups - ebx5x5 135x2 225x2 315x2 315/2x2 315/4x2
Work - 355/4x2x2x2x2x2x2

Squatz - 6x2 - 65% 1rm + 25% dynamic - 325 + 125 = #450 - rounded to 330 on bar - 150 bands n chains total resistance #480
Build up eb/4/2x2 150/4/2x2 240/4/2x2 290/4/2x2
Work - 330/4/2x2x2x2x2x2x2

Seated GM - #220 3xamrap - 8 - 6+1+1 - 5+1+1+1

RDL - #325 3xamrap - 8 - 6+1+1 - added #20 345x4+1+1+1

Shrugs - $405 3xamrap - 6+1 - 5 - 5+1

Pull Throughs - double looped red mini - 4x15

Abs - 4x30 Bent Leg Lifts

 

[Yano]

March 8 '24 Conjugate
Dynamic Upper
213 bodyweight
1380 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was a clunker , just couldnt seem to get fired up all the way , felt like i was running on 6 cylinders instead of 8.

Work went well , decent drive and intensity just never felt like I got my head fully into it today. Gota have a few days of coal I reckon ,, its the pressure that makes the diamonds.

Close Grip Bench - 5x5 - 65% + 25% dynamic - rounded 235 on the bar 90ish a bit more in bands - #320 max resistance
Warm up - ebx5 eb/2x5 135/2x5 185/2x5 225/2x5
Work - 230/2x5x5x5x5x5

Incline DB - #40 3xamrap - 20 - 16+1+1+1 - 14+1+1+1

JM Press - #185 3xamrap - 8 - 6+1 - 5+1 - #190x3+1+1

Bent Row - progressive - elbow/bi felt ok - 150x8 155x8 160x8 - move up again next session as it feels better

Curls ez bar - #65 3xamrap - feeling better by the week almost back to old working weight - 8 - 8 - 6+2

Delts - side - #25 3xamrap - 8 - 6+1 - 5+1

Bands - Tricep Pressdowns - 30 - 22+1+1 - 21+1+1+1 - 16+1+1

Abs = Bent Leg Lifts 4x30

 

[Yano]

March 11 '24 Conjugate
Max Lower
210 body weight
1580 cals headed to 2700
45 min cardio - 3/15 sessions - 5 miles each

Good solid day today strength wise , right hip gave up the ghost a bit earlier than I was hoping for so I did some rearranging of lifts and carried on.

Strength was there , neural drive was solid and firing well , head was in a good place. Not sure if its the few days of damp n cold or what but my right hip today is just sore and still , stretching didnt help , warm ups didnt help. All in all a solid day even with the swapping out of a few things.

Stretches -
Knees to chest 4x20 count hold
Pelvic tilt 2x20
Pelvic raise 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Box Squat - Comp height = triples to 1rm
Warm up - ebx5 150x3 200x3 240x3 290x3 330x3 380x2
Work - 420x2 440x1 460x1 480x1 490x1 added chains - 40# hung just a bit low - 510X1* new pr since injury

510x1

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Deadz - Doubles to failure
Work up - 135x2 225x2 315x2 405x2 455x2 495x2x1*rep PR

This was about the time my hip said ,, Hey Fuck You !! so we swapped up the plan a bit and left out zerchers and went for easy street.

Quad Ext - #125 3xamrap - 8+1+1 - 10+1+1 - 7+1+1

Ham Curls - #90 3xamrap 8+1+1 - 7+1 - 5+2+1+1

Pull Throughs - 4x15 - double looped red mini

Abs - Bent Leg Lifts - 4x30

 

[Yano]

March 11 '24 Conjugate
Max Upper
209 body weight
1542 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Good solid upper day I have nothing to complain about.

Focus and drive were good , head was in the right spot , switched up a few things and had some fun.

Incline Bench - triples to 1rm
Warm up - ebx5x5 135x3 185x3 225x3 235x3
Work - 245x1 250x1 255x1
Back down - dropped to #225 for amrap - 3+1

Board Presses - 1-2-3xamrap - #225
1 Board - #225x6+1+1
2 Board - #225x7+1+1
3 Board - #225x7+1+1+1
Add #10 next session

OHP - Progressive 5x5 - I suck at over head pressing , backs not stable so I swallowed some pride backed down the weight and got to work
110x5 120x5 130x5 140x5 145x4+1

Bent Rows - Progressive - bi/elbow is feeling better , added some more weight and off we went -
160x8 165x8 170x6+1

Delt Raise - side - 25# 3xamrap - 8 - 6+2 - 7

Curls ezbar - #70 3xamrap - 8 - 6+1+1 - 5+1+1

Bands - Tricep press downs - 4xamrap - 30 - 22 - 25 - 18 +2+1+1

Abs - Bent leg lifts - 4x30

 

[Yano]

March 15 '24 Conjugate
Dynamic Lower
208.2 body weight
1607 cals headed to 2700
45 min cardio - 3/15 minute sessions 5 miles each

Today was a good day strength and drivewise. Hip/SI on the right side is still stiff n a bit sore even after stretching and warm ups.

Not too shabby of a day bar had good speed through main movers no complaints.

Stretches -
Knees to chest 4x20 count hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Skwatz - 8x2 - 50% 1rm + 25% dynamic based off new pr 510 - 255 on the bar - 130 in bands / chains - #385 at top
Warm up - ebx10 eb/2x2 eb/4x2 150/4x2 150/4/2x2 200/4/2x2 240/4/2x2
Work - 255/4bands/2chainsx2x2x2x2x2x2x2x2

Deadz - 6x2 - 50% 1rm +25% dynamic based off 550 - 275 on the bar 150 in bands - #415 at top
Build up - 135x2 225x2 275x2 275/2x2
Work - 275/4x2x2x2x2x2x2

OHP - #145 3xamrap - 7 - 7+1 - 6+1

Being the hip/SI are still feeling a bit punky we went with quads n hams again no Zerchers maybe next week.
Quad Ext - #135 3xamrap - 8+1+1 - 10+1+1 - 9+2+1

Ham Curls - #100 3xamrap - 7 - 7+1 - 6

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

 

[Yano]

March 16 '24 Conjugate
Dynamic Upper
207.6 bodyweight
1584 cals headed to 2700
45 min cardio - 3/15 min sessions 5 miles each

Today was ok ,, that's as far as i'll go. Felt like i was misfiring on a couple of cylinders , just couldnt get a clear head and a solid connection to what I was doing.

Strength was ok , intensity was there and drive just ,, never seemed to get out of second gear in my head today. Still all in all not horrible numbers wise.

Incline Bench - 5x5 - 50% 1rm + 25% dynamic = rounded up 180 on the bar and 90 in bands - #270 at the top
Warm up - ebx5 eb/2x5 eb/4x5 135/4x5 155/5x5
Work - 180/4x5x5x5x5x5

Board Press - #235 x amrap
1 board - 5+1
2 board - 6+1+1
3 board - 5+2+1

Shrugs - #405 3xamrap - 5+1 - 4+1 - 5
Extra credit - #455 - 3

Bent Rows - #165 3xamrap - 7 - 7+1+1 - 6

Delt Raise - #25 3xamrap - 10 - 8 +2 - 8

Curls ezbar - #70 - 8 - 8+2 - 7+1+1

Band Pull down/apart - double looped red mini - 4xamrap
30 - 28 - 25+3 - 22

Abs - Bent Leg Lifts - 4x30

 

[Yano]

 

[Yano]

March 18 '24 Conjugate
Max Lower
209.7 body weight
1818 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today Sucked , that is all.

No really , today just blew goats. Head was all over with no real focus , neural drive was fucked knees were locking before hips came forward , hip shifting coming out of the hole.

Mains were a mess. Strength felt off , stamina was odd.

Got a bit better as time went on but just one of those days ya grind through just to say you won the day.

Deads - triples to 1rm
Warm up - ebx5 135x3 225x3 315x3 405x3 455x3
Work 495x1x1 .. fuck me it just would not leave the floor again
Back down - 455x3x3x2+1

Squatz - 6x2
Build up - 150x2 240x2 330x2 420x2
Work - 460x2x2x1+1x1+1x1x1 - was lookin for 6 doubles

RDL - #325 3xamrap - 8+1 - 6+1+1 - 6+1

OHP - #145 3xamrap - 8 - 7+1 - 6+1

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

 

[Yano]

Personal reminder to never stop working to improve what I can do

 

[Yano]

March 20 '24 Conjugate
Max Upper
209.2 bodyweight
1385 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was ok , nothing to wooo hoo about but not a bad day work wise I reckon.

I would of liked to get a bit higher on main mover but lookin back I got a lil fluff happy on the low end and that ended up costing me on the top i'm sure.

Intensity was up , drive was there , decent focus. Not too shabby a bday work out at all.

Flat Bench - triples to 1rm -
Warm up - ebx5 135x3 added chains - 175x3 pulled chains 185x3 added chains 205x3 pulled chains 225x3 added chains 265x3 pulled chains for straight weight -
Work - 265x3 285x3 295x2 305x1 315x1 320x1 325x1

Incline DB - #40 3xamrap - 22 - 20+1 - 18+1+1

Spoto Press - #235 3xamrap - 8 - 6+2 - 5+1 - add #5

Bent Row - #165 3xamrap - 8+1 - 7+1 - 7 - add #5

Delt Raises
Front #30 3xamrap - 12 - 10+1 - 8
Side #25 - 3xamrap - 10+1+1 - 8 - 6
Band Press down - for Tricep - double looped red mini - 30 - 25 - 20 pause 5 - 18+1+1

Abs - Bent Leg Lifts - 4x30

 

[Yano]

March 22 '24 Conjugate
Dynamic Lower DELOAD
209.2 bodyweight
1590 cals headed to 2700
45 min cardio - 3 sessions 20 min each , 5 miles each run - slowed the pace a bit due to the hip , but kept distance.

What can I say , i'm getting old i guess , used to go months at a time and laugh at folks that needed to schedule deloads ... well , shit aint like that no more.

Ol lady and I got a bit too freaky last night for way too long , I kept screaming for more lube but she told me it was only for good girls and just kept going .... .. the horror.... the horror.


But seriously , my hip girdle and SI on the right side are torn up. Even after a hot soak , the massage gun , ibuprofen and my own gentle words of encouragement about the entire situation .. no dice.

Got in some stretches and that's about it.

Stretches -
Knees to chest 4x20
Pelvic Raise 4x20
Pelvic Tilt 4x20
Dead Bugs 4x20
Bird Dogs 4x20
Cat Cows 4x20

Main Mover - Deadz - after the stetches I set up for pulling to see how it all felt any way - 135 was ok - 225 I had to pull slow to keep from feeling the yank in my hip so I called it there cus i know bulling my way through it , is just going to fuck me up.

An without putting speed on the bar , dynamic day is pretty pointless ...

GHR - 4x15 - raised the bench up on some 6x6 and got to work on these

Pull Throughs - 4x15 - single red mini loop - light stuff more like flossing and just getting blood in there for a pump than actual work.

Abs - Bent Leg Lifts 4x30

 

[Yano]

March 23 '24 Conjugate
Dynamic Upper
209.6 bodyweight
1901 cals headed to 2500
45 min cardio - 3 /15 sessions - 5 miles each

Today was a good solid upper day for dynamic work , main mover flew , accessories all had good intensity , strength was ok , I got nothing to complain about.

Shoulder is still a bit spongy but I'm starting to think that's just becoming a way of life at this point , its hard to remember the last time it didn't ache or hurt a bit. To the victor goes the spoils. Elbow/bi on the right side is feeling a lot more stable so I got that goin for me , which is nice.

Bench - 5x5 - 55% of 1rm 25% dynamic tension - 196 +89 = 285 - rounded to 200 +90ish with bands n chain.
Warm up - ebx10 eb/4x5 135/4bands- 2 chainsx5 185/4/2x5
Work - 200/4/2x5x5x5x5x5

Incline DB - #40 3xamrap - 23 - 20+2 - 15+2+2+1

JM Press - #185 3xamrap - 8 - 6+2 - 6

Bent Row - #165 3xamrap - 9 - 7+1 - 6+2+1 - add #5

Delts - #25 3xamrap - side - 10 - 8+2 - 6+2+1
front - #30 3xamrap - 10 - 10 - 8+2 - add #5 if the handles hold

Curls - ez bar - #75 3xamrap - 7+1- 8 - 6+1+1

Bands - Pull aparts/down - 4xarmap - 25 - 20 - 22+3 - 18+2+2

Abs - Bent Leg Lifts 2x30
reverse crunches - 2x30

 

[Yano]

March 25 '24 Conjugate
Max Lower Monday
207.8 bodyweight
1580 cals headed to 2500
45 min cardio - 3/15 min sessions - 5 miles each

Today was a decent day for work, failed a new dead pr but hey baby steps , were in no hurry.

Strength was there today , good focus , drive was on. Everything clicked fairly well , no real issues today at all.

Stretches -
Knees to chest 4x20 count hold
Pelvic Tilt 2x20
Pelvic Raise 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Deads to 1rm - ebx5 135x3 225x3 315x3 405x3 455x3 495x2x2 515x1x1 565xfail
Back down - 515x1 495x2 455x3

495x2

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515x1

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Squats to 1rm - not a big squat day but not bad after dead work - 150x2 240x2 330x2 420x2 440x2 460x1 470x1
Back down - 420x3x2

RDL - jumped to #350 - 3xamrap - 6+1 - 7 - 5+2

Shrugs - #405 - 3xamrap - 6 - 5+1 - 4+1+1

Pull Throughs - double looped red minis - 4x15

Abs - Bent Leg Lifts 4x30

 

[Send0]

March 25 '24 Conjugate
Max Lower Monday
207.8 bodyweight
1580 cals headed to 2500
45 min cardio - 3/15 min sessions - 5 miles each

Today was a decent day for work, failed a new dead pr but hey baby steps , were in no hurry.

Strength was there today , good focus , drive was on. Everything clicked fairly well , no real issues today at all.

Stretches -
Knees to chest 4x20 count hold
Pelvic Tilt 2x20
Pelvic Raise 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Deads to 1rm - ebx5 135x3 225x3 315x3 405x3 455x3 495x2x2 515x1x1 565xfail
Back down - 515x1 495x2 455x3

495x2

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515x1

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Squats to 1rm - not a big squat day but not bad after dead work - 150x2 240x2 330x2 420x2 440x2 460x1 470x1
Back down - 420x3x2

RDL - jumped to #350 - 3xamrap - 6+1 - 7 - 5+2

Shrugs - #405 - 3xamrap - 6 - 5+1 - 4+1+1

Pull Throughs - double looped red minis - 4x15

Abs - Bent Leg Lifts 4x30

making deadlifts look easy. I hate you, good work

 

[Yano]

making deadlifts look easy. I hate you, good work

Thanks man ! stop on by , youll be pulling the cork out of the ocean in no time at all !

That 515 is 10 over world record for the new age bracket.