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

AlexDavis43 · Mar 26, 2024

I can't believe I'm reading this for the first time rn. I've been Westside since 2010 or so. Right on brother.

Yano · Mar 26, 2024

AlexDavis43 said:
I can't believe I'm reading this for the first time rn. I've been Westside since 2010 or so. Right on brother.

Right on man !

Weak things Break.

Yano · Mar 27, 2024

March 27 '24 Conjugate
Max Upper
210 bodyweight
1398 cals headed to 2500
45 min cardio - 3/15 minute sessions - 5 miles each

Today was a solid work day , everything clicked well , got fairly high into singles on main today , no new PR yet but I wasnt really trying to set up for one.

Good focus , good intensity , drive was on point. Nothing to complain about at all , just a good solid days work.

Bench - triples to 1rm
Warm up - ebx10 135x5 185x3 225x3 275x3
Work/singles - 295x2 305x1 310x1 315x1 320x1 325x1
Back down - 275x3 - 225x5

Incline DB - #40's - yeah i still need more micros and change plates - 3xamrap - 23 - 20 - 18+1+1

JM Press - #185 3xamrap - 7+1 - 5+1+1 - 5+1

Bent Row - #170 3xamrap - 8 - 7+1 - 6+1+1

Delts - side - #25 3xamrap - 10 - 8+1 - 6+1

Curls ez bar - #70 3xamrap - 8 - 6+1+1 - 5+2+1

Bands - Press down / pull apart 4xamrap - 28 - 20+5 - 22 - 20 +2+1

Abs - Bent Leg Lifts - 4x30

Yano · Mar 29, 2024

March 29 '24 Conjugate
Dynamic Lower
210 bodyweight
1840 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Good solid dynamic day , good speed on the bar , drive was on point. Everything felt right on , even the hip/SI felt good today for the 2nd workout in a row so I kept the volume down a bit and rolled with it.

I know I know ,, wtf Yano didn't push himself the first day he felt good enough to break something else ? ,, its a fucking miracle

Stimulate not annihilate , taking me years to learn this from @Trendkill

Skwatz - 8x2 - 55% + 25% dynamic bands/chains = 290 +130 = #420
Warm up - ebx5 eb/2x5 eb/4x5 150/4x2 240/4x2
Work - 290/4x2x2x2x2x2x2x2x2

Dedz - 6x2 - 55% + 25% dynamic bands/chains = 305 + 150 = #455
Warm up - 135x3 225x2 305x2 305/2x2 305/4x2
Work - 305/4x2x2x2x2x2x2

Zerchers - 4x8 - haven't worked these since the hip got wonky , felt good today , kept them light and got back to work - 135x8x8x8x8

Standing OHP - #145 3xamrap - 7+2+1 - 8 - 6+1+1

Reverse Hyper - raised up the bench on some blocks and got bendy - 4xamrap - 15 - 12 - 13 - 10

Pull Throughs - 4x15 - double looped red mini

Abs - Bent Leg Lifts - 4x30

Yano · Mar 30, 2024

March 30 '24 Conjugate
Dynamic Upper
209.4 bodyweight
1390 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each

Fun with rubber bands n chains WOOOOOOOOOOOO! was a good day all around , energy levels were up , focus was there , drive felt on point.

Bench - 5x5 - 60%1rm+ 25%bands/chains 4 red mini / 2 chain packs = 215+90=305
Warm up - ebx10 eb/4x5 eb/4/2x5 135/4/2x5 185/4/2x5
Work - 215/4/2x5x5x5x5x5

Inc DB - #40 3xamrap - 24 - 21 - 20

JM Press - #185 3xamrap - 8 - 6+2 - 5+1

Bent Row - #175 3xamrap - 7+1 - 8+1 - 6+1

Delts - #25 3xamrap - 12 - 10 - 7+1

Curls ezbar 3xamrap - 7+1 - 8+1 - 6+1

Bands Pressdowns/Pullapart - double looped red mini - 4xamrap - 30 - 25 - 22 - 23

Abs - Bent Leg Lifts - 4x30

Yano · Apr 1, 2024

April 1 '24 Conjugate
Max Lower
208.8 bodyweight
1585 cals headed to 2700
45 min cardio - 3/15 min sessions 5 miles each

Today was somewhere between total shit and a damn good day , I haven't really decided yet.

No energy , drive was all wonky and not engaging upper n lower when I had to have it several pulls ,, disgusted the entire time but looking back at the work meh.

It wasn't too bad really , no new PR this week but some good work all the same so while I want to complain and bitch a fit ,, there isn't really all that much to whine about.

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 1rm -
warm up ebx5 ebx5 135x3 225x3 315x3 405x3
Work - 455x2 495x1 515x1 525xfail
Back down - 495x1 475x1x1 455x2x2x2x1

Skwatz - Straight bar - no box - holy tight delts n shoulders , hardest part about these is getting my arms back and holding the bar - been a while since I've worked no box at all so I started light and worked up from there , no pops or pulls 225x5 275x5 315x5 365x5 405x3x1x1

Chair Dedz - been forever and these have a built in pause to them after the arch so I broke em out and worked up - 225x5 245x5 275x5 295x5 305x4+1

Shrugs - #405 3xamrap - 7 - 6 - 5+1

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

Yano · Apr 1, 2024

Yano · Apr 1, 2024

Time to sit and rest old friend , you've earned it. It won't be long before the battle resumes once more.

Yano · Apr 3, 2024

April 3 '24 Conjugate
Max Upper
210.2 bodyweight
1360 cals headed to 2700
45 min cardio - 3 / 15 min sessions of 5 miles each

Today was a solid day , no new PR but I took my time and didn't rush my progression got in some good solid reps on main mover.

Accessories flowed well , good drive , good focus so I get to add on a few lbs here n there next sessions so that will be fun.

Bench - triples to 1 rm
Warm up - ebx5 ebx5
Progression - 135x3 185x3 225x3 245x3 265x3 285x3
Work - 295x2 305x1+1*pause for ballz no rack* 315x1 325x1 330x1

Incline DB - #40 3xamrap - 25 - 20 - 18

JM Press - #185 3xamrap - 8 - 7+1+1 - 6+1+1

Bent Rows - #185 3xamrap - 6 - 6+2 - 5+1

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

Curls ezbar - #80 3xamrap - 7+1 - 6+1+1 - 5+2+1

Bands - Tricep Pressdown - double looped red mini - 4xamrap - 25 - 22+2 - 18+2+1 - 20 +1+1

Abs - Bent Leg Lifts - 4x30

Yano · Apr 5, 2024

April 5 '24 Conjugate
Dynamic Lower
214 body weight - drol got me blown up like the Buddha
1620 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was a solid day for dynamic work , almost called it off due to a wicked headache , i don't get them very often but it was one of those headaches where even sitting in a bright room hurts.

By the time i got warmed up and stretched it was easing a bit and by the time i started repping it was damn near gone. God Bless us every one.

Work was good , drive was there , intensity was up , hip and SI felt strong , all in all , 10 out of 10 stars.

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

Lifts -
Skwatz - 8x2 - 60% 1rm + 25% dynamic = 310 on the bar + 130 dynamic in bands n chains - 4 bands 2 chains -
Warm up - ebx5 eb/2x5 eb/4x5 150/4x2 150/4/2x2 240/4/2x2 290/4/2x2
Work - 310/4/2x2x2x2x2x2x2x2x2 = #440 at the top

Dedz - 6x2 - 60% 1rm + 25% dynamic = 330 on the bar + 150 in bands - 4 red mini
Warm up - 135x2 225x2 315x2 330/2x2
Work - 330/4x2x2x2x2x2x2

Zerchers - These went real well , added in some progression to start getting back where we were -
145x8 - 165x7+1+1 - 175x5+1

OHP - #145 3xamrap - 8+1 - 7+1+1 - 5+1+1 - add #5

Reverse Hypers - 3xamrap - 15 - 20 - 12

Pull Through - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

Yano · Apr 6, 2024

April 6 '24 Conjugate
Dynamic Upper
212.2 body weight
1575 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was a solid days work , shoulder felt food and the pesky right pec tendon thing was calm. Got in some good solid reps with no burn or pain , was a welcome change.

Strength was there today , drive was on , focus was a bit scattered in the beginning but I got my shit together quick and it all came together sweet as pie.

Bench - 5x5 - 65% 1rm + 25% dynamic = 230 on the bar , 90 in bands/chains - 4 mini 2 short chains = 100 lbs went with it = #330 at the top
Warm up - ebx5 eb/4x5 eb/4/2x5 135/4/2x5 185/4/2x5 205/4/2x5
Work - 230/4/2x5x5x5x5x5

Incline DB #40 3xamrap - 22 - 18 - 15+3

JM Press #185 3xamrap - 6+1 - 5+1+1 - 5+1 pause no rack +1+1

Bent Rows #185 3xamrap - 8 - 7+1 - 6+1+1

Delt Raise - Front #25 3xamrap - 15 - 11 - 9+1

Curls #85 3xamrap - 7+1 - 6+1+1 - 5+1

Bands - Tricep Pressdown - double looped red mini - 4xamrap - 30 - 25+1+1 - 20+3+1+1 - 20+1+1+1

Abs - Bent Leg Lifts 4x30

Yano · Apr 7, 2024

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Yano · Apr 8, 2024

April 8 '24 Conjugate
Max Lower
212.3 bodyweight
1246 cals headed to 2700
45 min cardio - 3/15 minute sessions - 5 miles each

Today was one of those days you don't feel like your getting any work done ,, then you look back at the page and you kind of smile.

Good focus , good drive , head was all over with the kids here , the eclipse , the ol lady yapping and everyone being down stairs and in the yard while i'm trying to rep .. it was interesting to say the least but ended well.

Stretches -
Knees to chest 4x20 count
Pelvic Tilts 2x20
Pelvic Raise 2x20
Ded Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Lifts -
Dedz - triples to 1 rm -
Warm up - ebx5 135x3 225x3 315x3 405x3 455x3
Work - 475x2 495x1 510x1 515x1
Back Down - 475x1x1x1 455x2x2x1

Decent speed on the 515 at the end , don't like the forced pause action but that will fade as the speed on the pull comes up.

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Low Box Skwatz - ssb - doubles to 1rm -
Build up - 150x2 240x2 330x2
Work - 400x2 450x1 470x1 490x1 500x1 - legs were shaking like a dog trying to shit a peach pit decided to call it there

Zerchers - #185 3xamrap - 6 - 8 - 5+1+1

Shrugs - #405 3xamrap - 5+2 - 7 - 5+1

Pull Throughs - double looped red mini - 4x15

Abs - Bent Leg Lifts - 4x30

Yano · Apr 8, 2024

Yano · Apr 10, 2024

April 10 '24 Conjugate
Max Upper
210 body weight
1950 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each

Today was a decent day all around , good focus , good drive , head was in the right spot nothing to complain about at all.

Right delt/pec tendon's aggravated but if it wasn't at all then I would be worried haahah seems normal at this point.

Bench - triples to 1rm -
Warm up - ebx5 ebx5 135x3 185x3 225x3 245x3 265x3
Work - 285x3 295x2 305x1 315x1 320x1 325x1 330x1

Kept the same round of accessories for this week , they have been working well and if it ain't broke , dont fix it

Incline DB - #40 3xamrap - 20+3 - 18+2 - 15+3+1+1

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

Bent Row - #185 3xamrap - 6+1 - 8 - 5+1+1

Delt Raise - Front - #25 3xamrap - 15 - 12+1+1 - 10

Curls ezbar - #85 3xamrap - 10 - 8 - 5+2

Band Pull downs - 4xamrap - 27 - 30 - 23 - 18+2

Abs - Bent Leg lifts - 4x30

Yano · Apr 11, 2024

Yano · Apr 12, 2024

April 12 '24 Conjugate
Dynamic Lower
211 bodyweight
1775 cals headed to 2700
45 min cardio - 3/15 min sessions of 5 miles each

Today was ,,,, ok. Focus and drive were on point but for the life of me I could not get my ass out of second gear ... just plodding along , never seemed to get a full fire in the forge.

Work out went ok , dynamic day so its speed work and accessories nothing too heavy. All in all I cant complain just wish i got a good head of steam up.

Dedz - 8x2 - 65% 1rm + 25% dynamic bands n chain = rounded off 350+150 - 500 at the top
Warm up - ebx5 135x3 225x2 315x2 350x2 350/2x2
Work - 350/4x2x2x2x2x2x2x2x2

Skwatz - 6x2 - 65% 1rm + 25% dynamic bands n chain = 335 + 130 = 465 at the top
Build up - 4/x2 150/4x2 240/4x2 330/4x2
Work - 335/4x2x2x2x2x2x2

Zerchers - bumped these up again , went well on the hip and SI - #205 3xamrap - 7+1 - 6+1 - 5+1

OHP - added a bit to these as well , lower back feels real good doing these standing - #155 3xamrap - 7 - 6 - 5+1

Reverse Hypers - 4xamrap - 18 - 15 - 15 - 13
Pull Throughs - 4x15 - double looped red mini

Abs - Bent Leg Lifts - 4x30

Yano · Apr 13, 2024

April 13 '24 Conjugate
Dynamic Upper
211 bodyweight
2095 cals headed to 2700 - cinnamon bun fucked me all up
45 min cardio - 3/15 min sessions - 5 miles each

Today was a decent day , still feeling tired might be time for a deload next week its been 2 4 week blocks ,, see how i feel monday and play it by ear.

Drive was good , focus was there , head was in the right place just still hard to get fired up to full speed.

Bench - doubles to infinity - wanted a change today so I hit doubles til I couldnt - on the bar 25% dynamic = 2 bands #90 - stacked weight from there
Warm up - ebx5 ebx5 ebx2x5 135/2x2
Work - 185/2x2 225/2x2 245/2x2 265/2x2 275/2x2 285/4x2 290/2x2 295/2x1+1 and done - #385 at the top

Inc DB Press - #40 3xamrap - 20+3 - 18+2 - 15+2+1

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

Bent Row - #185 3xamrap - 8+1 - 6+1 - 5+1+1

Delts - Front - #25 3xamrap - 12 - 10 - 8+1+1

Curls ezbar - #85 3xamrap - 8 - 7+1 - 6+1+1

Bands - Pull apart/down - double looped red mini - 4xamrap - 30 - 28 - 25+1 - 22+1+1

Abs - Bent Leg Lifts - 4x30

Diesel59 · Apr 13, 2024

Yano said:
doubles to infinity

This is the most bad ass term I've heard for an exercise.

Yano · Apr 13, 2024

Diesel59 said:
This is the most bad ass term I've heard for an exercise.

dynamic work is usually 6x2 or 8x2 today i wanted to switch it up just to get myself out of the mental no energy thing so I just kept bumping em til i had to 1x1 it

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

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