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

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

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

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

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
 
Last edited:

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383
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

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

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


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

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

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

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

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
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

Short Dynamic Lower
2000 cals
200# body weight
30 min cardio morning / 30 min cardio night

This week is supposed to be my deload week after finishing up smolov jr but I wanted to keep the momentum going on the lower now that every thing is healed up and feeling better.

So I ended up working just a short dynamic lower today for main movers without accessories , got in some good work but not so much that it will interrupt my recovery , at least I dont think so , we shall see.

Feels real good to be back working conjugate , missed my bands n chains.

Squats - 50% + 25% resistance - 250 + 125 - 375 at the top - 8x2- 4 bands are roughly 90 lbs looped like i did and then i added 40 lbs of chains
Warm Ups - 150/40x2 150/40/2x2 150/40/4x2 200/40/4x2
Working Sets 250/40/4x2x2x2x2x2x2x2x2

Deadlifts - 50% + 25% resistance - 300 + 150 - 450 at the top - 8x2 - 2 bands 75# - 4 bands 150#
Warmups - 135x2 135/2x2 135/4x2 225/4x2 275/4x2
Working sets - 300/4x2x2x2x2x2x2x2x2

Abs - bent leg lifts - 4 sets of 20
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

Max Lower
2000 cals
200 lbs body weight
30 min cardio morning /night

Today went well , added an accessory this time around , every thing held together well. Pushed enough to get some solid work in , added in front squats today only thing missing from a normal max day is some form of row , we'll add those in after this deload.

Deads to max - Not a bad day of work , nothing stellar. All plates no bands or chains - 135x3 225x3 315x3 365x3 405x1 455x1 475x1 500x1

Squats - 5x5 - Didnt push too far , solid work same as last week , legs were a bit wobbly on the last set but all in all it felt real good. 150x5 240x5 290x5 330x5 380x5

Front Squats 5x5 - Been a while and these felt good wobbly legs and all - 150x5 200x5 240x5 290x5 330x5

Abs - Leg Lifts - 4 sets of 20
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

Short Dynamic Lower
2000 cals
200lbs body weight
30 min cardio morn/night

Today was one of those days when everything lines up. Felt good moved good , no weird shit. Kept the program short , still deloading upper for the week , next weeks back to full program and I'm in a good place to start the next blocks.

Deadlifts - 2 bands +75# 4 bands +150 - triples to max single - I spent a good amount of time talking to SFG and he helped me with my form quite a bit , gave me some great advice and a couple of things to try ,, the rolling the weight back to me a bit to get momentum as I lean back into it , is still taking some time to perfect.

What is working well is the ,, dive in the pool , approach if you will , get my air , drop down brace , hook up and go like hell. Its taken the week to feel comfortable with it but it's working out really really well , so a big shout out to SFG for the help and confidence to try other approaches to the lift.

Deadlifts - 2 bands +75# 4 bands +150 - triples to max single - 135x3 225x3 225/2x3 275x3 275/4x3 315/4x3 365/4x3 - broke here into singles 405/4x1 455/4x1 475/4x1*

The pull I missed earlier was 475/4 which is 625 at the top which is still a 3xbw pull in some way i reckon 🥰

Well we didn't miss it today in fact it moved quite well , now to start adding plates til we can pull the bands off and make it official.

The pulls at like 25 seconds in , ol lady hit record a bit early


Good Mornings with alternating chains off and on - Haven't hit these since the accident so I thought it was about time so I put these in today in place of hitting squats there is some fluff in here just to build up to a decent weight and see how the hips n low back was going to take it. - 110x3 110/40x3 150x3 150x/40x3 200x3 200/40x3 240x3 240/4x3 290x3 290/40x3 330x3

Vid below is the last set of GM's - 330x3


Banded face pulls - put these in for some kind of rowing action today - no way to tell the tension of the bands ,, 50 maybe 60 lbs looped like this ,, feels like a heavy bag of dog food - 4 sets of 15

Abs - good ole bent leg lifts - 4 sets of 20
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
13,182
Reaction score
26,275
Points
383

Dynamic Lower
2000 cals
200 lbs body weight
30 min cardio morning /night

Today went real well , added in another accessory today hips n back felt strong so I got no complaints at all. Got in almost an entire proper day , only thing left to add in is one more accessory just didnt have the lower back today to pull off GM's , next week.

Box Squats - 5x5 - 2 looped bands for roughly 80 and 40 in chains today 5 lbs off added it to the bar in micros - 50%+25% resistance - 375 at the top
Warm ups - eb/2/40x10 150/2/40x5 200/2/40x5
Working sets - 265/2/40x5x5x5x5x5

Deadlifts - 8x2 - 50%+25% resistance - 415 at the top - 4 bands is 150# - i only needed 138
so i adjusted the bar to make up for the difference
Warm ups - 135/2x2 135/4x2 225/4x2
Working sets - 265/4x2x2x2x2x2x2x2x2

Kept the newly added accessories in the middle range as i get back into the full program

Front Squats - 5x10 - added chains - 150/40x10 170/40x10 180/40x10 190/40x10 195/40x10

Upright rows - 5x8 - 50x8 60x8 70x8 80x8 85x8

Abs - Bent Leg Lifts 4 sets of 20
 

New Threads

Top