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

[Yano]

April 15 /24 Conjugate
max lower
1785 cals
45 min cardio

Today sucked never finished main mover before the seizures hit.

3 today seems to be over i dont feel good body aches head hurts feel like im drifing around on a raft in pool

Stretches - did my usual lower body warm up

This was when the headache started i dont usually get migraine type head pains but this is the second time in a few weeks , hurt to even have the lights on.

Noticed my hands were getting tic'y and moving a bit on their own.

Main mover - to 1rm
warn up - ebx5 135x5 225x3 315x2 405x2
Work - 455x2 475x2 495x1 495xseizure , that was it

Going back to bed or sleep in mt chair for while i dont feel so good

 

[Diesel59]

I hope everything is ok @Yano
You'll crush it on the next one.

 

[Yano]

I hope everything is ok @Yano
You'll crush it on the next one.

Thanks man i feel good today. Just a bump in the road.

 

[Yano]

 

[Yano]

April 17 '24 Deload Mashup
Upper / Lower
212.6 body weight
1954 cals headed to 2700
no cardio yesterday , 30 min today

Promised the ol lady I wouldnt do much while she was baby sitting she's all scared I'm gonna fuck myself up , so I swore up n down I wasnt going to do anything dumb.

Then she left . Time to get stupid

Warm ups let me know I wasnt fully on point yet , things seem to be engaging slow and deliberately , I'm having to concentrate a bit to get my body to do what I want it to.

Dropped out on Monday and it's been eating at me , it's ok to lay down and bleed but there comes a time when ya gota get the fuck up and keep charging hard.

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

Hair of the Dog - Deadz finishing Monday

Nothing seemed to want to engage properly , hinge was off , pull was slow , just a clusterfuck but we got it done.
Warm up - ebx5 135x5 225x3 315x3 405x5
Work - 455x3 475x2 495x1 505x1 515x1
Back down - 475x3x1 455x2x1

Bench - 5's to singles
Warm up - ebx5 135x5 185x5 205x5 225x5
Work - 245x5 265x5 285x4 305x3 315x2 320x1
Back down - 305x2x1 285x3x1

Inc DBs - #40 3xamrap - 25 - 20+2+1 - 15+3+1

Pull Throughs - double looped red mini - 4x20

Bands - pressdown / pull apart - 4xamrap - 30 +3 - 25+2+1 - 20+3 - 18+1+1

Abs - Bent Leg Lifts - 4x30

Rev Hypers - 4xamrap - 18 - 15+1 - 13 - 10

 

[Yano]

April 19 '24 Deload
Dynamic Lower
212.6 body weight
1653 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each

The deload continues had some fun with it so it wasnt a total write off , more of a volume deload i guess you could say.

Just worked mains today and abs , nice simple n sweet. Energy was there ,focus was there , drive was a little better so i got no complaints.

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

Lifts -
Dedz - triples to infinity with bands
Warm up - ebx5 135x5 135/2x3 225/2x3 225/4x3
Work - 275/4x3 295/4x3 314/4x3 345/4x3
Singles - 365/4x1 385/4x1 405/4x1 425/4x1 435/4x1 440/4x1 = #590 at the top

Skwatz - free ssb no box
Progressive - ebx5 150x3 200x3 240x3 290x3 310x3
Singles - 330x1 340x1 345x1 350x1

Abs - Bent Leg Lifts - 4x30

 

[Boogieman]

Beast mode right there!!! Fuck yeah Yano!

 

[Yano]

Beast mode right there!!! Fuck yeah Yano!

Thank ya Sir !! state meet is in Sept so i gota be ready for battle.

 

[Yano]

 

[Yano]

April 20 '24 Deload
214 body weight
day ended with 2654 cals
no cardio

Ok yesterday ....

Woke up feeling good , ol lady woke up frisky as a kitten sooo one thing led to another and it was anaconda time

as some point there was a slide a crash a lot of fuck ow'ing

I managed to ride her and the mattress off the box spring and we crashed onto the floor

right side of my hip and SI were fucked , walked around like i was 90 all day not being able to get my ass under me proper

So it was the full on deload ,, nap , played with the grand kids n dogs , pot n coffee ,, yeeeehaw !!

Feels better today but still sore and stiff , rest as much as I can and see how it goes on monday for max lower.

 

[Yano]

 

[MarekBocanek]

I have always been telling that cardio is the most dangerous one

 

[Yano]

April 22 '24 Deload continues
Conjugate mains limited accessories
217 body weight after breakfast
1800 cals headed to 2700
30 min cardio today save some back and bouncing

Today was ok but it let me know that im not healed up fully and continuing the deload is just smart.

Left side of my hip an SI are still funky as fuck , i can pull but i cant side step , or hit a lateral leg raise without pain so I did what I could up until I felt some discomfort n called it there just to get in some kind of work out.

Energy is there , drive is still a bit off , plenty of gas in the tank thats for sure. Just gota get healed up ... again , oy fucking vey getting old sucks.

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

Lifts -
Dedz - worked 5's today up until the back and hip got funky and then called it.
Warm up - ebx5 135x5
Work - 135x5 225x5 315x5 405x5 455x5 475x2 495x1*thats when the hip woke up and said ,, hey asshole .. so we called it

Skwatz - worked these in 5's as well
Build up ebx5 150x5
Work - 150x5 200x5 240x5 290x5 330x5 380x5 420x1*hip said ,, hey ho ,, no no .. and that was it.

Wanted to get something else done that didnt involve too much hip n lower back so we went with quads calves n hams

Quad Ext - progressive - 3xamrap
125x15
135x12+1+1+1
145x10+1+1+1

Ham Curls - 90# 3xamrap - 12 - 8+2+1 - 6+1+1+1

Calves - standing SSB - did not want a lot of weight bouncing on my low back so I opted for light weight higher reps for these
150# 4xamrap - 40 - 40 - 35+5 - 30+5+1+1+1*fuck did these burn holy shit

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

April 24 '24 Deloadishness
Conjugate - Max Upper type thing
211.7 body weight
1624 cals headed to 2500 today
45 min cardio - 3/15 minute sessions - 5 miles each

Today was and is supposed to be deloading still but lets face it , im a deload loser. I just cant seem to put the shit down for a week and just rest ... my OCD drives me batshit

Kept the volume down , strength was there , drive was on , good focus and intensity for what work was done , I got no complaints other than not keeping to the no more than 50% of max game plan ,, that i blew all to fuck.

Stretches -
Band pulls 2x20
Band press 2x20

Lifts -
Bench - was sposed to be 50% of 1rm in sets of 5 ,, yeahhh fucked that up ...
Warm up - ebx10 90x10
Working Fives - 135x5 185x5 225x5 275x5
Didnt want to stop - 295x2 305x1 315x1 320x1 325x1

JM Press - progressive to new pr sets of 5s
185x5 - 190x5 - 195x5 - 200x5 - 205x3* first time hitting JMs over 200 , mentally this feels real good inside aint gonna lie.

Incline DB Press - Got Lucky and was gifted a pair of old ass York Deep dish Iron 25's buddy found in an old barn so we bumped up the presses to #60lbs WOOOOOOO !!
3xamrap - 12 - 10+1+1 - 8+1+1+1

Kroc Rows - left the #60 on for a starter and got busy
3xamrap - 10l 10r - 8+1+1l 8+1+1r - 6+1+1+1l 5+2+1+1r

Band pull down aparts - double looped red mini
4xamrap - 30 - 28+2 - 21+2+1+1 - 20+1+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

 

[Yano]

April 26 '24 Deload lower
Progressive trying to take it easy
214 body weight - holding some water
1592 cals at work out - heading to 2500
45 min cardio - 3 /15 min sessions - 5 miles each

Really tried to stick with the deload theme today , hit progressive sets on the mains and just a couple of accessories and got out of there intact with no extra ouchies.

Strength was there for the work we did , drive is getting better I was hinging proper and on time and remembering to bring my legs with me , good fire in the forge , not a bad short day 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 -
Dedz - some progressive 6x6 work to switch it up soviet style
Sets -
1 @ 245x8
1 @ 300x6
1 @ 355x6
3 @ 380x6

Skwatz - same progressive set up as the dedz
Sets -
1 @ 230x8
1 @ 280x6
1 @ 330x6
3 @ 355x6

Chin ups - assisted kneeling on band - elbow took these well
5x5 to start over again , nothing fancy

Pull Throughs - double looped red mini - 4 sets of 20

Rev Hypers 4xamrap - 15 - 14 +1+1 - 12+1+1+1 - 10+2+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

April 27 '24 Deloadishness Upper
Deload day - fun with 5s
211.7 body weight
1380 cals at workout , heading to 2500
45 min cardio - 3/15 min sessions 5 miles each

Today I managed to stick to the deload theory and put in a short quick day , got in some work but mostly just feeding the beast and getting loosened up and warm.

Good energy focus n drive for what work got put in.

No complaints today other than my mental issues with not putting in enough work. I have the hardest mental issues with deloading or taking time off at all even when im beat up and know i need it ..

.. obsession is a motherfucker.

Warm ups -

Band pulls 2x20
Band press 2x20
Band curls 2x20

Lifts -

Bench - had some fun with 5's til i couldnt - #40 in chains
Warm up - ebx10 chx10
Build up - 90/chx5 135/chx5 185/chx5 205/chx5 215/chx5
Working - 225/chx5 235/chx5
Top Sets - 245/chx5x5x5x5x5 - #285 at the top

JM Press - Progressive fun - left the #40 in chains on
135/chx 10 +2
155/chx 8 +1
165/chx 6+1+1
170/chx 5+1 - #210 at the top

Inc DB Press - #60 3xamrap - 11+1+1 - 8 +2 - 6+2+1

Tricep Pressdown - double looped red mini -
30+2 - 25+2+1 - 20+2+1 - 18 +3+1

Abs - Bent Leg Lifts 4 sets of 30

 

[Yano]

April 29 '24 Conjugate
Max Lower
211.7 body weight
1156 cals at work out - headed to 2500
45 min cardio - 3 / 15 min sessions - 5 miles each

Today started out like shit , head pounding , ornery mood , tried to shake it off ,hands are tic'y and all over tried to focus and relax just couldnt do it.

Now the only thing I hate more than quitters is people that dont try .. and I was just about to call it and go back to bed when the other side of my brain started freaking out.

"You fat worthless fuck , you gonna lay in bed all day or are you going to at least try ? Wtf if you skip the work why not just put on a fucking dress and go sip tea at the library with the rest of the cunts n hippies"

.... ya know encouragement words.

So I found my balls , sucked it up and it was off to the races.

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

Lifts -
Everything was firing proper today , hinge was on time , good strength , good focus. I'm having some problem with tics in my hands this has taken me a half hour to fucking write out , I busted out the straps and went with them today.

Dedz - 5s to 1rm - Good shit today , felt proper , new PR
Warm up - ebx10 135x5 225x5
Build up - 315x5 405x5 455x5
Work - 475x3 495x2
Singles - 515x1 535x1 545x1 550x1*PR 555xfail- to mid shin

New PR - 550 @ 211

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Low Box Skwatz - 5s to 1rm - good stuff , no PR , hinge was deff tired and worked toward the end of these
Build up - 150x5 200x5 240x5 290x5 330x5 380x5
Work - 420x3 470x2 480x1 490x1*shakey wow, done.

Quad Ext - progressive 3xamrap
125x15
135x12+2+1
145x10+1+1+1

Ham Curls - #100 3xamrap - 8+2 = 6+1+1 - 5+1+1

Pull Throughs - double looped red mini - 4 sets of 20

Abs - Bent Leg lifts 2x30 - Rev Crunches 2x30

 

[Yano]

double posted my own log

 

[eazy]

550x1*PR

congrats. well done.