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

[Yano]

congrats. well done.

Thank ya Sir !!

taken a while to add that extra 5 lbs on the bar with the on and off injuries and setbacks.

 

[Yano]

May 1 '24 Conjugate
Max Upper
208.7 body weight
1417 cals headed to 2500
45 min cardio - 3/15 min sessions - 5 miles each

Today was a good freaking day , it really was. First one in a couple of weeks mentally and physically.

No tics , no head pains , no tremors , slept good ate good. Feel like my old self for a change. I like it.

Strength was there today , focus was good , drive was on point and there was good speed on the bar coming off my chest during bench main mover. It all went real solid.

Dynamic day ill try adding back in some things that stress the lower back n SI see how it handles it , miss my bent rows and shrugs , just dont really want to be bouncing around on it yet.

Stretches -
Band pulls - 2x20
Band Presses - 2x20
Band side raises - 2x20

Lifts -
Bench
5s to 1rm with #40 of chains added
Warm up - ebx10 90x10
Build up - 135x5 185x5 225x5 added chains - 265x5 275x5
Work - 285x3 295x2 305x2
Singles - 315x1 325x1 335x1 340x1

JM Press - progressive
185x8
195x6+1+1
205x6
210x4+1

Incline DB - #60 3xamrap - 12 - 10+1+1 - 8+2+1+1 - try to add some weight to the loadable handles but its a bit sketch

Delt Raise
Front - #30 3xamrap - 12 - 10+1+1 - 8+1
Side - #25 3xamrap - 10+1+1 - 8+1+1 - 6+1+1+1

Band pull/press - 4xamrap - 32 - 28 - 25+1+1+1 - 20+3+1+1

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

 

[Yano]

 

[Yano]

May 3 '24 Soviet Style
Progressive
206 bodyweight - the deflation continues
1440 cals - 159g protein at time of workout
45 min cardio - 3/15 min sessions - 5 miles each

Damn good day again today. Lowering the volume a few notches is definitely helping.

Switched up from chains and bands today to straight weight in a soviet peaking style.

Strength is still good even though Im back down to just test , weight is dropping fast without the drol but I still feel good n strong.

Drive was on today , focus was good , hit some real solid reps and just had fun with a "short day" .. still takes 2 hours.

Stretches -
Knees to chest 4x20 count hold
Pelvic Lifts 2x25
Pelvic Tilt 2x25
Dead Bugs 2x25
Bird Dogs 2x25
Cat Cows 2x25

Lifts -
Dedz - Soviet peaking
Set - weight reps
1 @ 250x8
1 @ 305x6
1 @ 360x6
1 @ 385x5
2 @ 415x5

Skwatz - Soviet peaking
Set - weight reps
1 @ 250x8
1 @ 280x6
1 @ 330x6
1 @ 355x5
2 @ 385x5

Reverse Hypers 4xamrap - 15+5+2 - 17+5 - 15+5+1 - 10+3+1+1

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

Abs - Bent Leg Lifts 4 sets of 30

 

[Yano]

May 4 '24 Soviet
Upper
205.9 bodyweight
1490 cals headed to 2500
45 min cardio - 3/15 min sessions 5 miles each

Good solid day today , had a bit of fun with some progressive soviet style bench work and a few accessories.

Strength is holding , good drive off the chest decent speed on the bar for the work being done. I can't really complain about anything at all.

Held off on rows and shrugs this week again for the hip girdle n lower back , add them back in next week n see how it feels.

Warm ups -
Band Pull Aparts - 2x10
Band Press - 2x10
Band Side Raise - 2x10
Band Crossover - 2x10

Lifts -
Bench - Soviet - Progressive with back down sets
Set - rep x weight
1@ 8x150
1@ 6x185
1@ 5x220
1@ 5x250
3@ 5x275 - last set of these was murder - three n a deuce
1@ 5x250
1@ 8x220
1@ amrapx200 - 8+1+1

JM Press - #195 3xamrap - 8 - 6+1 - 5 - pause no rack 1+1

Inc DB Press - #60 3xamrap - 10+1+1 - 8+2+1 - 8

Ez Bar Curls - #90 3xamrap - 10 - 8 - 6+1

Band Pull Down/Apart - 4xamrap - double looped red mini
33 - 28+3 - 25+3+1+1 - 18+3+1+1

Abs -
4x30 Bent Leg Lifts
4x30 Reverse Crunches